Dr Mindy Pelz: Intermittent Fasting Does It Work For Women?

 

Men rock intermittent fasting,  but does it work for women? As women we have three hormones that we have to take into consideration when fasting.   Estrogen, progesterone and testosterone.  Estrogen loves when you keep glucose down. Progesterone, is completely the opposite way. In fact, I always say that progesterone and estrogen are like twin sisters. They look the same. We call them sex hormones, but they have massively different personalities.

In this episode Dr. Mindy Pelz teaches us from her Book "Fast Like a Girl" how to rock intermittent fasting as a woman.

Download the podcast here: 

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Bio

Commonly known as “The Reset Doc,” Dr. Mindy Pelz is a renowned holistic health expert who is on a mission to start a women’s health revolution!

Teaching her signature “5-Step Approach,” Dr. Mindy has empowered hundreds of thousands of people around the world to harness their body’s own healing abilities through fasting, diet variation, detoxing chemicals from the body, stress management, and lifestyle changes - as keys to achieving optimum health and slowing down the aging process. Her private coaching group, The Reset Academy, teaches women how to sync a fasting lifestyle with their hormones.

She is the author of several bestselling books including the newly-released Fast Like a Girl, The Menopause Reset, The Reset Factor, and The Reset Kitchen. Her members-only Facebook group, The Resetter Collaborative, includes over 30,000 active members. Dr. Mindy’s podcast, “The Resetter Podcast,” is ranked within Apple’s top 40 category of U.S. science podcasts.

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What is intermittent fasting?

Myrna: So to start off, Dr. Mindy you are a renowned holistic health expert. Can you share with our audience, what exactly is, intermittent fasting, and what our body does in, ketosis?

Dr. Mindy:  Yeah, it's such a good place to start the conversation. Thank you for asking that because, intermittent fasting, has become this buzzword that so many of us throw around, but I could put you in a room full of 100 people and everyone will have a different definition of what is, intermittent fasting.

And that is the whole premise of what I teach. So, here is the best way we can look at, fasting. We must remember that we have two energy systems. So, when you're trying to get energy to go about your day when you're trying to get mental energy, you want energy to heal.

A lot of the conversation in the health world has been around quality of food and what to eat and, and what foods are going to be the best for you. And so, there has been a lot of food conversation, but what we don't realize is that's only one of our energy systems, that when glucose goes high, yes, glucose in a balanced way can really help support Cellular Healing specially if you're eating the right foods, but it's only 50% of the conversation.

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The Ketogenic energy source

Because this other energy source is what we have come to know as the ketogenic energy source. Now, the ketogenic energy source, I like to lovingly call it the fat burning system, because the only way you can make ketones is by burning fat. So, hallelujah, because we can start to see that we can make ketones and lose weight at the same time.  Those ketones what they will do is they'll go up into the brain and they start to supercharge your brain, they repair neurons, they kill hunger, or they repair any mitochondria throughout your body.

So, it is this healing state that we put ourselves in. So, when you ask what is, intermittent fasting, it is you are tapping into the, ketogenic, fat burning healing energy system. That’s why so many people are crazy about it. Most of us until we try fasting we've never experienced the power that our body can have using this energy state as fuel.

Myrna: So if we eat bad food for 8 hours and fast for 16 hours does  that mean that we don’t get fat?

Dr Mindy: That's really a great question.  So, there are two things that will happen is one you what you're doing if you eat that meal, you're eating that fast food and you're eating it in a confined period. During that time when you are eating that fast food, your blood sugar is going up, your inflammatory markers  are going up, your cholesterol is going up.  Those things are still going to happen and I'm not advocating for that style of food. But so many people are addicted to that way of eating.

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Intermittent fasting allows your body to heal

But here's the catch. If you give yourself 16 hours to heal, after you've eaten that toxic food, all those markers come back down. Fasting insulin comes down, glucose comes down, CRP cholesterol, all of them comes back down because you gave your body a chance to recover from the toxicity of that food.  I've seen incredible changes to, autoimmunity. Do you know, 80% of autoimmune conditions happen to women. So that's why it is so important for women to understand how to use fasting for themselves.

We have seen fasting totally obliterates chronic pain. It'll go away. Mood Disorders, reboots the whole dopamine system it can help with it can upregulate GABA so your anxiety will change. I mean menopause symptoms, you name it.

Myrna: Yeah, that's amazing such good information. You teach us to check our blood sugar to see what foods are taking us out of ketosis.  I used to drink apple cider vinegar and honey every morning not knowing that the honey was taking me out of ketosis.  So, let's say that you were trying to fast for 16 hours. What are some of the foods we can eat and stay in ketosis.  I believe you call them, fat bombs.

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Intermittent fasting and fat bombs

Dr. Mindy: Okay, so the most common question we get because most people will fast in the morning is what about my coffee? And I would say that I'm going to give you sort of the general ideas of what works and then we'll give you a formula on how you can test it on yourself. But generally coffee works for most people. It is how many of us get through our fasting window. We get up in the morning, we have our coffee, and it keeps us going and there’s great science showing that coffee stimulates, autophagy, which is one of the mechanisms we are trying to trigger with fasting. So now what you put in that coffee really matters.

So, if you're putting coffee mate in it or a creamer that's very toxic or you're putting sugar in it, you're going to pull yourself out of a fasting state. So, what can you put in your coffee? A heavy cream typically works, some people use, MCT oil, which will actually kick up your ketones production and it will also turn off the hunger signals. So, I put a little scoop of, MCT oil, in my coffee. And you can do Ghee butter if you want.  Ghee butter was really popular for a while. Yeah, but like a fat bomb, that would be fine.

• I wouldn't do nonfat milk, It's too high on the glycemic index. You need some fat to slow that spiking of the blood sugar down.
• And I wouldn't do coffee mate,
• I wouldn't do creamers.
• I wouldn't do oatmeal or almond milk, they have tend to spike the blood sugar. really good. So does cow's milk.

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Does intermittent fasting work for women?

Myrna: So, does intermittent fasting work for women?  Talk to us about, intermittent fasting women. The last nutritionist that I had on the show, when I told her about my husband lost 40 lbs. doing, intermittent fasting, she said it usually works for men and doesn't work so much and women. What's the deal with, intermittent fasting weight loss?

Dr. Mindy: So, here's what we need to know about the difference between men and women. And when we look at our hormones, we are our hormones play out differently for us. So, let's start with men. A man's number one hormone is, testosterone. Most people know that. But what's interesting is testosterone goes up into the brain and converts into estrogen. So, you'll hear a lot of people say, men have estrogen. too.

They do, but it starts with testosterone and then it converts up into the brain. When a man is fasting, the research shows that he can improve his testosterone levels by 1300% in a 15 hour fast and he can he can improve his testosterone levels by 2,000% in a 24 hour fast so men rock fasting.  In fact, if you ever if you're married to a man, and you go into a fast together, I see this over and over again. The man's like I lost 30 pounds in like three weeks and the wife is like, I lost one pound! And that’s because of the difference of hormones.

Myrna: Wow.

Dr. Mindy: Yeah, literally, I've I feel like I could be a counselor for couples. So men, you rock fasting,  women we have three hormones that we have to take into consideration.  estrogen, progesterone and testosterone. So, an estrogen and progesterone play by vastly different rules. Estrogen loves when you keep glucose down. Estrogen is very tolerant of cortisol. So, if you want to go into a longer fast, or glucose goes down, insulin goes down and cortisol goes up, because cortisol will go up in a fast very much like exercise increases cortisol, and estrogen is going to love that. You want to clean up your estrogen system.

[caption id="attachment_5232" align="alignnone" width="300"] Listen Notes Transform Your Mind[/caption]

Intermittent fasting, estrogen and progesterone

Progesterone, is completely the opposite way. In fact, I always say that progesterone and estrogen are like twin sisters. They look the same. We call them sex hormones, but they have massively different personalities. And so, when we look at what progesterone wants, she wants you to bring glucose up. So, if you're fasting and you're keeping glucose down, you're going to make progesterone. Progesterone also wants you to keep cortisol low. So, it is the incomplete inverse of estrogen. That is why the book is called, fast like a girl.

I started to look at those hormones and go what is it that that needs? What are these behaviors and when you look at a woman who has a cycle, the front half of her cycle is when estrogen is in her glory. So fasting works great. The back half of her cycle is when progesterone is in her glory. So, no fasting is great. And so one of the things that I've that really propelled me to write this book was that the word got out into the world that women shouldn't fast. And it's like, yes, we should not fast when progesterone is coming in, which is the week before our period.

So, the diet that you ate at 35 that kept you slim and feeling great is not going to work for you at 45 because you've got to consider the loss of estrogen. I also believe women who have been all the way through menopause should actually go into longer fast, like three days fasting. It is a beautiful way to clean up that imbalance that estrogen, but you still have progesterone, she didn't go away, she's just a little less. And so with her you just are going to need to make sure that you step out of fasting and you step out of low carb or keto at least once a week, maybe a couple of times a week depending on how low your progesterone is.

So, in the book, I call it hormone feasting foods and these are the foods that you can feed progesterone to be able to give her the nutrients she needs.

[caption id="attachment_3955" align="alignnone" width="208"] Google Podcast Transform Your Mind[/caption]

Fasting like a girl

Myrna: So, why did you write the book Fast Like a Girl, why did you call it that? And what do you want people to walk away with after reading?

Dr. Mindy: It is a great question.  The catalyst for writing this book was because of what I was seeing in my clinic, what I was seeing on my YouTube channel where I teach fasting.  A million and a half people join the channel every month and they were leaving their comments.  I talk about a specific formula of fasting that took six different fasting types and two different food styles and mapped it to a woman's hormones.

And I was watching women hormonally come back into balance. I fixed my hormonal system using these six differently fasting tools and mapping them to my hormones or to my menstrual cycle in my mid-40s. So, I knew it worked for me. Then I taught my patients and I saw it work for them. And then I taught millions of other women across the world and I knew that I was on to something.  It's really interesting because right now we're getting so many incredible reviews on the book and everybody's like it works. It works.

So, that was sort of the meaning behind why we got this in print so that every woman has it. Now the title, I think there's a lot in the title that I want. I don't want women to lose because I've had a lot of women say to me, Well, I'm not a girl. Well, you know what, there's actually a feminist philosopher who wrote an essay back in the 1980s. About why the concept of running like a girl or throwing like a girl is actually an accurate statement. And the reason that it's accurate is because when you look at the Kinesiology or the mechanics of what it takes to throw a ball, our bodies are built differently than men.

So, we aren't going to throw a ball like a man because our hip ratio is different. Our arm length is different. Our muscle balance is different. Same thing with running like a girl so that's the idea behind the title Fast Like A Girl.  Women don't fast like your husband, don't do it like your brother, your father best friend. Do it like the girl design of you, of your feminine body.

[caption id="attachment_6820" align="alignnone" width="256"] Book: Fast Like a Girl[/caption]

Conclusion

Myrna: I Like that, right. Okay. And now you have your YouTube channel, you have a Facebook group, you have a podcast. Tell us about your social media handles and how we can follow you on social media. I've already started following you on Instagram. So, I see your videos on Instagram.

Dr.  Mindy: Yeah, thank you. Well, YouTube is my passion project. So, we I put out the science and the application of fasting all over YouTube. So, if you're interested in learning more, that's a great place to go. I am on Instagram @drmindypelz

My podcast is called The Resetter podcast and we have incredible discussions there with some brilliant minds. So, and you'll see if you listen to repetitive episodes, I always bring fasting into it and ask people about, intermittent fasting. So you can connect with me on YouTube, Instagram, Facebook, we have a closed Facebook group called that's free. And it's called The Resetter Collaborative, it's a fasting group has over 60,000 people in it. And there are some really amazing fasting minds in there.

So if you want more support, that's a great place. Yeah, we have an academy that is a membership group, where people who want assistance from me and my coaching my team of coaches and fasting warriors, we have a whole supportive group called the Reset Academy. And if you forget all of that, you could go to www.DrMindyPelz.com And it's all there.

https://youtu.be/klsHMI_UGo4

Additional Resources

https://myhelps.us/the-role-probiotics-gut-brain-health/

The Role of Probiotics in Gut and Brain Health

Tina Anderson, Founder of Just Thrive stops by the show to talk about the role of probiotics in gut health and brain health. Probiotics is like the gardener, its job is to keep the good plants (good bacteria) and get rid of the weeds (bad bacteria). Just Thrive probiotics does this better than any other products on the market because our probiotics arrive alive in the intestine.

The difference with Just Thrive probiotics is that they have this endospore shell around them and that's why we call them spore-based probiotics. This gives them the ability to get through that stomach acid, that gastric system alive.  It is not until they hit the intestines, that the endospore shell comes off and that is when they go into their live vegetative cell state to promote gut and brain health.

Our product Just Calm  is helping communication between the gut and the brain and helping those external stressors that we're faced with by lowering our cortisol levels.

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Bio

Tina Anderson’s journey into the world of health had a unique start and some unusual turns. She began her career as a trial lawyer who specialized in settling cases by bringing both sides together, a personal passion of hers. Once her second child arrived, Tina left that high-stress job behind so she could focus on her family.

Luckily, she was still able to use her considerable legal skills to point her career in a new direction as the in-house counsel for a family pharmaceutical company. But what Tina saw there made her change direction again. Frustrated by the many abuses in the pharmaceutical industry,

Tina turned toward the field of natural health, and found her life’s work. She channeled her energy into learning all she could about disease prevention and good health maintenance. That led her to discover the importance of gut health and how connected and crucial it is for overall health and wellness. To share her discovery with the world, Tina along with her husband created a unique supplement that contains the superior probiotic strains of renowned researcher Dr. Simon Cutting. By promoting gut health and probiotics, Tina shares her passion for wellness, helping others live their best physical and emotional lives.

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How Just Thrive got started

Tina:  I had a very interesting journey. I was I started out in litigation but I wasn't fulfilled in my career. And so, I decided to leave that behind and go into a family pharmaceutical business and had a much better work life balance with my kids. I was able to walk them to school and have more time for prayer, meditation, all of those things. My husband started this company together, we were able to license, probiotic strains, from London University, Dr. Simon a cutting edge world renowned probiotic expert.

And we were able to go into a field that was so impactful, and it was actually impacting health and society and it was really exciting. We knew when you took care of your gut, that everything else starts to fall into place. There was so much research coming out of the Human Microbiome Project was launched by the National Institutes of Health told us more about the gut than we ever knew before, and really told us that the gut is responsible for virtually every aspect of our overall health.

It's hard to find any disease claim that's not associated with some imbalance in our gut health. Very few probiotics on the market, were doing what they needed to do, they were not making that journey to the intestines alive so, we decided to go ahead and launch this product to fill the gap in the market.

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This podcast is sponsored by Organifi,  a line of organic superfood blends that offer plant-based nutrition with high quality ingredients and less than 3g of sugar.

Organifi is more than a superfood company - it’s a lifestyle with roots in transformation coaching.  Organifi Green Juice is a delicious superfood blend with 11 superfoods for detoxifying the body. The more fat cells in the body, the more likely we are to store toxins. This is why detoxing and weight loss go hand in hand.

• It Helps decrease cortisol
• Helps reduce food cravings
• And tastes delicious in just plain water, no need for a blender.

Organifi Glow Drink is a superfood blend that hydrates the skin, moisturize and support the body’s natural collagen production and elasticity and replenish your skin for a radiant, refreshed look. Plus, it’s rich in antioxidants to fight wrinkle-causing free radicals and It tastes great with a delicious raspberry lemonade flavor.

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What is the Gut Microbiome

Myrna: Can we step back a little bit and talk about the gut, microbiome, and the blood brain barrier. I know that there are certain things that pass through your gut and cause a whole bunch of disease.  What are, probiotics, and how do they help us in the gut?

Tina: It’s great to start with the fundamentals. Our, microbiome, is the totality of organisms that make up the gut. So, we've got, bacteria, viruses, fungi, you know, parasites, all these different things like make up our the totality of our microbiome. So, all of these microorganisms most of which are bacteria, we are 10 times more bacteria than we are human. We think bacteria is bad, but bacteria is so incredibly beneficial to us, so supportive of our health and our organs.

Less than 1% of bacteria is actually bad.  And so, when we just realized that we have to support our microbiome, in our gut and not kill it off. Constipation, diarrhea, gas and bloating, these are all signs that you have some imbalance going on in your, gut microbiome. But what people are just starting to understand is that it also dictates your, brain health.

• It dictates your mood, how you're feeling,
• your sleep,
• it's dictating your hormone health,
• it's dictating autoimmune issues, your immune system 80% of our immune system is found in our gut.

[caption id="attachment_4714" align="alignnone" width="300"] Transform Your Mind Amazon[/caption]

Gut bacteria and leaky gut

Our, gut bacteria, sends signals to our immune cells and tells them okay, there's something going on, you need to start fighting this infection.  So, it's really important that we understand that our immune system would cease to function if we don't have the, gut microbiome, sending signals to our, immune cells.  If you have an, autoimmune disease, it's pretty much guaranteed you have imbalance in your gut, you have a, leaky gut.

We have a double-blind human clinical trial on, leaky gut, that is so profound.  It's important for everybody to understand that it is our gut is dictating all aspects of our overall health. And there is something called the, vagus nerve, that is sends signals from the gut to the brain, and then sends signals from the brain back down to the gut. We all know that feeling you're excited about something and you have butterflies in your stomach, that's the gut brain connection.

We know when we get nervous, you have to go to the bathroom. Same thing the brain is sending signals down to the gut. But what we're also starting to understand is now the gut is sending signals to the brain. So, if you have a healthy balanced, microbiome, they send more calming signals to it. The opposite is also true, if you have an imbalanced gut, it sends signals to your brain that are not so healthy.

[caption id="attachment_4490" align="alignnone" width="297"] Transform Your Mind Luminary podcast[/caption]

Brain health and gut health

Understand that it is foundational for our health to focus on our gut. It is where we start. People take multivitamins and they take vitamin C and vitamin D, and those are all important things to be taking. But we need to focus on our, gut health, before we do anything else. And unfortunately, this world we live in is so offensive to the bacteria, we are 10 times more bacterial cells, but we use hand sanitizers and antibacterial soaps to kill off our bacteria.

When you go into the doctor and they say, you have an, autoimmune disease, you need to figure out what it is that's causing this imbalance and this issue and getting to the root cause of it.  So, probiotics,  need to arrive alive in the intestines and make the garden better. So, if you kind of compare your intestinal tract to a garden, you get the weeds which are the bad bacteria and then you have the good plants that are the good bacteria in your gut.

So, the idea is to get those, probiotic strains, into the intestines. The problem with a lot of, probiotics, on the market the vast majority of, probiotics, that are out there have difficulty getting through your stomach acid. That stomach acid is meant to be the gastric barrier. It's meant to keep out things that we don't want in there. So as a result, most, probiotic strains, really have difficulty getting into the intestines and so they're dying by the time they get to the intestines.

And so that was a big problem that we identified and solved with our, Just Thrive probiotics.  So, that's the point of a, probiotic, to make the ecosystem in your gut better and to make it more balanced.  We don't necessarily want to get rid of all the bad bacteria. We just want a better balance in the gut of our good and bad bacteria.

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As I Grow Up podcast:  “Assuredly, I say to you, whoever does not receive the kingdom of God as a little child will by no means enter it.” It’s a powerful statement to remind us that we need to be like children in order to see the Kingdom of Heaven. But what makes a child so special that THEY are the example that WE need to follow in order to see that Kingdom? Well, simply, they learn. They learn from all the lessons that GOD has to teach them. Something that we all never get too old to do. So, now, I invite YOU to grab some coffee or tea and join me, Carla Silver, as we talk about the lessons I have learned, and am still learning, As I Grow Up. A Christian Podcast on Spotify and Apple podcasts

[caption id="attachment_6800" align="alignnone" width="300"] As I grow up podcast[/caption]

Just Thrive spore-based probiotics

The difference with, Just Thrive probiotics, is that they have this endospore shell around it and that's why we call them, spore-based probiotics, and they have the ability to get through that stomach acid that gastric system alive.  And it is not until they hit the intestines, that endospore shell comes off and that is when they go into their live vegetative cell state.

Myrna: I understand that because I am taking, Just Thrive probiotics, and I see the difference.  I'm taking the, Just Thrive probiotics, and, Just Calm.

Tina: It is helping get rid of the weeds in the garden. It's helping take those plants that have been stepped down and trampled on and help them thrive and flourish in your gut. And that's why people see such profound results whether it's, becoming more regular, whether it's less gas and bloating, whether it's better mood, better sleep or I'm able to manage my weight better because my gut bacteria is dictating all of those things.

Myrna: Well, yeah, I have noticed that I'm definitely more regular. What are your newest products? What is the difference between probiotics and prebiotics?  Tell us about the newest, Just Thrive, product, Just Calm.

Tina: Yeah, so this is exciting. You know, one of our big core competencies in our company is that we do not produce anything unless it is missing or needed in the market. So, we do not want supplements like vitamin C and vitamin D. Those are all really important nutrients. But there's lots of companies out there doing that great. We are only launching products that are truly missing and needed and researched in the market. So, we just discovered this, probiotic strain.

[caption id="attachment_4378" align="alignnone" width="300"] Transform Your Mind Podcast Player FM[/caption]

Phychobiotic the gut friendly probiotic

It is called, psychobiotic. Psychobiotic, is basically gut friendly probiotic that is supporting the gut brain access. So, it's further supporting that communication between the gut and the brain. And so, we know that the gut this is important. I think people are just starting to understand this 90% of our serotonin, which is our happy hormone is produced in our gut for all these years. I feel like psychiatrists have had their hands tied by you know, prescribing, you know, anti-anxiety meds.

90% of our serotonin is produced in our gut. Dopamine is produced in our gut, GABA, which is our calming hormone is produced in our gut. And yet, nobody is talking about that when it comes to, brain health. And so, probiotics, are supporting your serotonin production and your GABA and dopamine but the key with those, psycho biotic, that is found in our product, Just Calm, is that it's actually supporting that, gut brain access.

So, it is helping bring down cortisol levels. We know that cortisol is really disruptive to our gut, it's bringing up we're in that fight or flight response all the time. The problem isn't when you have a, leaky gut, that toxins from your gut seep into your bloodstream and they start to create this inflammatory response and you have this chronic low-grade inflammation, that sending signals up to your brain and so now you have inflammation in your brain. That is the one cause of problems with your, brain health.

[caption id="attachment_4379" align="alignnone" width="300"] Transform your Mind Podcast Index[/caption]

Brain inflammation is caused by external stressors

The other cause of brain inflammation are external stressors. So, we get cut off by traffic, you’ve gotten into a fight with a loved one, whatever it might be that's causing this stress that also causes this inflammation. So, we want to stop both of those things as much as possible or halt as much as possible. We want to get rid of that, leaky gut, and that's what the probiotic is doing. And then those external stressors, we want to be able to manage them better. and by lowering our cortisol.  So, that's what the, Just Calm, product is doing.

It is helping communication between the gut and the brain and helping those external stressors that we're faced with. Intermittent fasting, is just another tool I have in my toolbox. We want to do meditation and deep breathing, whatever it is that calms you down. It's really important whether even if it's changing your lifestyle. There are studies that show that when you, intermittent fasting, it helps increase diversity in the microbiome.

So, the important thing in our gut is we want a diverse, microbiome. We just we don't want one kind of good bacteria. We want lots of different kinds of good bacteria and we were born with a lot of diversity. And we know that, intermittent fasting, helps support diversity.  By starving some of those bacteria it helps them proliferate, which seems counterintuitive, but it's been shown to actually help with supporting your, gut bacteria.

[caption id="attachment_3955" align="alignnone" width="208"] Google Podcast Transform Your Mind[/caption]

What are prebiotics

Prebiotics, is the fertilizer and the probiotic is like the gardener. The gardener is getting rid of the weeds and helping those plants come back to life. The, prebiotic, is the fertilizer for that garden, so it is feeding the good bacteria in your gut. To really to be defined as a, prebiotic, it needs to only target the beneficial bacteria. So, the good plants in the garden, but the problem is a lot of, prebiotics, it that the actually make a problem worse, by fertilizing the weeds as well as the good plants.

But if you look at our, prebiotic, it's called a precision prebiotic.  We didn't launch a prebiotic for a long time because we could not find prebiotic fibers that only targeted the beneficial bacteria. And so yeah, so our, prebiotic, is only fertilizing the good bacteria in the gut.

We have a product called gut fortified that is helping the mucosal barrier of our gut. We have a health coach on our team, that if anyone have any questions about which products to start with, especially if you have some severe gut dysbiosis and gut issues that you want to deal with, she can help you with a plan of what to do or which products to use.

But I always suggest that people start with a, probiotic, it is foundational for anything else you're doing.  You're eating all these really healthy foods, but if your gut is inflamed, it's not absorbing nutrients. You're taking all these other supplements but if your gut is inflamed, it's not absorbing those nutrients. So, I always suggest people start with the probiotic.  It's our number one selling product.  It's important to stay on it for a couple of months to actually start to notice the difference.

https://youtu.be/-Ss3gegB-4Y

Conclusion

Myrna: How can readers get ahold of your products and also follow you on social media?

Tina: So the best place to find us would be at our website, which is www.just thrivehealth.com. If you use the coupon code TRANSFORM podcast listeners will get 15% off. They can follow us on Instagram, @justthrivehealth. And then if you go to our website, www.justthrivehealth.com you could email us, our one 800 numbers are there, you could contact make an appointment with our product Health coach and she can help you through anything as far as what products you want to start with.

Additional Resources 

https://myhelps.us/8-secrets-to-sexy-total-health/

Self Confidence: The Courage To Be You

In this episode of 5 min Fridays with Coach Myrna, I want to talk to you about self-confidence and the courage to be you. The kind that says I know who I am and I don’t need you to validate me. I accept and trust myself and my abilities. I know my strengths and weaknesses. I choose to work on my strengths and not my weaknesses because my strengths are what is going to propel me forward.

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A self confidence story

I heard this story and I want to share with you today to illustrate self confidence and how you see yourself.

Jim worked at a radio station all his life. He was a well-known and famous radio show host. All of his friends and colleges knew him by one feature: if he’s on-air, he is always wearing a suit and a tie. They laughed at him: ‘No one ever sees you, why do you dress like that?’, but he always turned that into a joke.

One day Jim was invited to appear on the TV. There was a show dedicated to the oldest radio employees. For the first time the people, who only knew him by his voice, would see him. Before the recording of the show, the director came to Jim and asked:

– Usually you arrive on time, but today you are 10 minutes late. It’s not horrible, but I’m still interested, why?

– You see, – Jim answered, – at the last moment when I was already dressed up, I noticed that I don’t have new socks. For the first time I was invited to the television, and I thought that simply wearing clean socks is not enough. It needs to be in new socks. So, I needed to go to the store for socks.

– But why do you need new socks? – The director was surprised. – You could have come without the socks, because we will be filming you only in close-up, over the waist.

– You see, to be spotless on-air, I need to feel myself spotless in everything, starting with the shirt and finishing with the pen in my pocket. And if my socks have holes in them, or my shoes are dirty, I’m not spotless anymore.

[caption id="attachment_6184" align="alignnone" width="300"] Transform Your Mind Podvine[/caption]

Self confidence is an internal feeling

Nobody could tell that Jim’s socks had holes in them, but he could and that meant he no longer had confidence in himself.

Maybe his internal dialogue went something like this

You call yourself spotless that’s a joke you are no better than the bum on the street with holes in your socks.

Self-confidence comes from trusting your abilities: For example, I know that I will pass this test.

Confidence is also trusting how you look. Tell yourself "When I walk into a room people notice me because I am fine."

Self-confidence does not come from flattery or meaningless compliments because when you don’t get them, you lose confidence in yourself and the negative voices in your head start running on repeat.

[caption id="attachment_5657" align="alignnone" width="300"] curiocaster podcast[/caption]

How to be confident: Be yourself

How to be confident, the first step is having the courage to be you. This means that you understand that you are not good at everything and the things you are not good at, you get help with. For example, you are good at seeing the vision but you are not good with the details; so you hire an assistant to help you with the details.  You are still the captain of the ship, you are the master of your soul don’t let anyone else take the wheel because you lose confidence. Be confident that you are going in the right direction.

How to build confidence and self esteem: Self-esteem, self-confidence, and self-image all fall in the same bundle—about feeling good about yourself, feeling more like a winner than a loser. What gets in the way? Generally, a cause and a result: The cause is that you learned to be too self-critical, likely by having critical and unsupportive people around you. You never give yourself a break; even the smallest mistake—the burned biscuits—is another demerit and sign of your incompetence. Your expectations are impossibly high, and everything—even the biscuits—is what you’re overall competence is measured by.

https://youtu.be/DXksA8rZRcM

Conclusion

How to be confident is always have the courage to be you. Embrace your strengths and accept your weaknesses. There is no one like you, so you better have the confidence to love yourself.

Additional Resources

https://myhelps.us/how-use-mantras-build-self-confidence/

 

 

Can Chemical Hair Relaxers Cause Cancer?

Women who use hair straighteners and chemical hair relaxers may have a higher risk of uterine cancer, according to a new study from researchers at the US National Institutes of Health (NIH). The study findings were published on October 17, 2022, in the Journal of the National Cancer Institute. They are now able to file toxic exposure claims against the manufacturers of these products.

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Toxic exposure personal injury claims

My guest today is Jennifer Poole is the Director of Marketing at the California Law Firm of Nadrich & Cohen. Nadrich & Cohen was founded in 1990 and has since expanded to 14 offices throughout California. The firm handles all types of injury, defective product, and toxic exposure claims on behalf of individuals and their families.

Ms. Poole has worked at the law firm since 2009 right after she graduated from Hofstra Law. She has quite literally lived from coast-to-coast and calls Los Angeles home.

Myrna: As a black woman I have used, hair straitening products, for over 30 years. I don't use them a lot now because, I started wearing wigs and weaving my hair, but normally, the black population wants straighter hair. Relaxing black curly hair makes it easier for us to handle. In the 60’s even the men relaxed their hair, we go back to movies like Malcolm X, and see him using hair, straightening products called conk. Can you tell what is the data that says these products cause cancer.

I'm not sure if Caucasian people use, hair straighteners, or it predominantly used in the, black community?

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Hair relaxers called hair straighteners called perms

Jennifer: Yes, I would say so. We've used you know, several different terms to describe these products. So, you know, hair relaxers, and, hair straighteners, and we've even had a couple of clients that refer to it as a, perm, of sorts. But these products are predominately used in the, black community.

Myrna: Yes the Caucasian population used, perms, to curl up the hair. So, talk to us about that was the link to, uterine cancer.  I guess we're doing a total Erin Brockovich here.

Jennifer: Yes, Erin Brockovich was a fantastic film. And also, before I launch into it, you mentioned, Malcolm X, and when we started this project, I immediately thought of that film, with Denzel Washington, sitting in the chair, and just how awfully painful that was to try to straighten his hair.

Myrna:  I thought of this film myself even though I have gone through the same pain straightening my own hair.

Jennifer: And on a side note, do you know what also came up? I thought about a book that I read in college, which was Toni Morrison's The Bluest Eye, and we all love it too. Right? And we always want something that we don't have!  I have straight hair, my mom permed my hair, so it could become curly.

I remember sitting in the beauty shop and I go in with my hair, one length and I come out with it three inches shorter because of the curls. We all want what we don't have. You know, there's some truth to that certainly, but back to your question.

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Studies that link hair relaxers to uterine cancer

There are studies which have linked a 2.5 times increased risk of developing, uterine cancer, among those that use, hair relaxer products. And so, as you can well imagine, that primarily affects black and brown populations. That's who use these products. And so, there's also linkage to, ovarian cancer, and, endometrial cancer, and less severe but still painful, uterine fibroids. We can make a claim if the, uterine fibroids, resulted in surgery like, hysterectomy

Myrna: That is terrible, I've heard I had heard rumors of this for a while now. When I say rumors, you know that we're talking social media. But, now that we're getting data, it's not it's not hearsay anymore. So, what are the products that that are causing these, uterine cancers, that is in these, hair relaxers, products? There are the new, hair relaxers, that are “No LYE”. Are these the safer products?

Jennifer: Well, there's all kinds of chemicals which have been found in these types of products, even including Brazilian blowouts, including formaldehyde, you can think about that. There are so many chemicals that are toxic, that are used in these products. And, you know, the variety of brands, certainly people that have the market share. I think everyone's familiar with Dark and Lovely, right. It's a huge brand. And so, with these products manufacturers continued to add these chemicals.

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[caption id="attachment_1461" align="alignnone" width="181"] iHeart Radio[/caption]

There are no natural chemical relaxers

A lot of hair relaxers products, are coming to market that are more quote unquote natural. Even still, I'm not saying they have the same toxic chemicals, but they're still not natural. They carry a lot of toxic chemicals.  One of the things that I'd like to mention is you know, the FDA doesn't test these products before going to market, yet they are in charge of policing, hair products.

The goal is of this litigation is to affect change. That's always what we try to do. Where a governmental agency fails us, the legal team’s step in a try to right wrongs, but be also affect long lasting change. And we've seen it time and again. And so that's always the goal with this type of litigation.

Myrna: Yeah, that's great. So, a lot of times things start from one person, like the Erin Brockovich film, she saw something unusual so she investigated it. So, is this lawsuit going on now because someone has won a case and now everybody is filing claims? Was somebody able to connect, hair relaxer products, with, uterine cancer, and win a large settlement?

Jennifer: Let me explain a little bit about how the process works. There's something called, multi district litigation, and it's called MDL in legal parlance, and what happens is you'll have a new case type like, hair relaxers. There are no cases that have been won as of yet. But what happens is lawyers start taking on cases and then there will be what are called Bellwether trials, and I always compare those to you go out to the pool, you want to see if it's warm, you dip your foot in there.

And then based on how those Bellwether trials go, then that can often bring the defendants of these, hair relaxer manufacturers, to the negotiating table. And that's really kind of the process and I do want to clarify for your readers, that this is  not a class action suit.

[caption id="attachment_1462" align="alignnone" width="197"] TuneIn Radio[/caption]

This is not a class action lawsuit

A class action suit is you know, we all get those postcards in the mail. You've been overcharged for phone service, and guess what you're gonna get a nickel.  Yeah, or even worse, you had a bad experience with the business, they're gonna offer you a credit or a gift card so you can go back and use their services. But people take a very cynical view of class actions, but this litigation is different. Again, it's, multi district litigation. And the reason that exists is there are not enough courtrooms in America to allow for a trial for each and every case there's just not.

So, what happens is both parties come together, and they come up with some ground rules. Some rules for discovery, and how things will proceed. And that just streamlines the process. So that's actually beneficial for plaintiffs in litigations these because it speeds it along, allows them to see a settlement, sooner rather than later. I just I wanted to clarify that process a little bit. So no, there have not been any trials as of yet. It's really more what's prompting this litigation to move forward. Our studies, that have come out, science is improving all the time. And we learned about new things that we thought were safe.

Myrna: That's it. Yeah, that's why it's often somebody identified that those products cause, uterine cancer, and now they've just got to put it together. I know that 90% of black women have used, hair relaxers, at one point in their life and if they are reading this and have been diagnosed with, uterine cancer, ovarian cancer, or uterine fibroids, that they will contact you and get a claim going.

Myrna: So your company are helping you know women and men, I'm assuming only women because it's, uterine cancer. So your Law Firm is helping women submit claims. So how can someone reading this blog,  if they have realistic claim for any of the illnesses we mentioned contact you.  What is the first step, what do they do?

[caption id="attachment_1655" align="alignnone" width="275"] Download on Spotify[/caption]

How to start the claim process

Jennifer: We do represent some men who they're unfortunately widowers, they lost their wife to, uterine cancer. And also, of course,  male children. We do represent them as well. But yes, we primarily work with women, the client base is female, and we are accepting cases with, uterine cancer, diagnosis. Ovarian cancer, endometrial cancer, and then lastly, certain, uterine fibroid, cases where there's actually surgical intervention. If it requires a surgery, it's a little more invasive than some of the other, uterine fibroid, treatments but that's for us to make a decision on on a case by case basis.

So if one of your readers was thinking that they may qualify, the first step would be to reach out to us or another law firm and request that free consultation because in this industry,  I always say we give every man and every woman keys to the courthouse and how do we do that? Contingency fees? We don't collect a fee unless a recovery is made. Because let me tell you, if we had to charge up front, we wouldn't have any clients.

So many people in this country live paycheck to paycheck. So this model of representation, gives everybody an equal playing field and keys to the courthouse; so that would really be the first step. Is to reach out to us or another law firm and and get the free consultation and find out if you qualify,

[caption id="attachment_2341" align="alignnone" width="300"] Podbean[/caption]

Filing a claim for toxic exposure from Hair Relaxers and Hair Straightening Products

We would ask a really a series of questions. We have to get medical records, documents confirming the, uterine cancer, diagnosis sometimes, or, ovarian cancer, or, uterine fibroid, diagnosis. Sometimes, clients have those documents readily available, most don't. And so that's the process.  If they hire us then we would request the medical records that document all of the treatment that they had to have, that obviously adds value to the claimants, chemo is not fun.

Myrna: How do you make the connection between the, uterine cancer, and the chemical hair relaxers product?

Jennifer: Oh, yes. We would ask them to give us the history of hair relaxers product use. If they can remember the products, because there are so many out there. We asked about about 20 different products, that have the lion's share of the market. Assuredly, they used at least one of them.

And then typically, women will use these hair relaxers  about four plus times a year, that increases the exposure and therefore, our ability to link  the hair relaxer product to cancer. But it's true, possibly signing an affidavit stating that yes, I use this product.  I used it this many times a year. Kind of documenting that way. Haven't had it yet, but in other litigations, people will still had product packaging around the house. We have an evidence locker here that stores those products.  I have not had that happen yet in this litigation. I think by nature of the product, you use it and throw it out.

Myrna: Well, you can be still using it to be quite honest. But yeah, one of the things about, hair relaxers, is that once you open it, it loses its potency so you have to throw it out. But black women can be listening to this interview right now who are still using chemical hair relaxers because they weren't aware that there was anything wrong with them. Very few women go around with their natural hair. It's a very small percentage, so they're still using it.

[caption id="attachment_3951" align="alignnone" width="256"] Deezer Transform Your Mind Podcast[/caption]

How to connect with Nadrich & Cohen Personal Injury Lawyers

So, probably the best way would be to call me and that is 1-800-718-4658. You could also email me JPoole@ personalinjurylawcal.com.  You can also head over to www.personalinjurylawcal.com. We have multiple blog posts, pages, lots of information there.

https://youtu.be/sTHCdpta80Y

Additional Resources 

Chapter 2-0700 Establishing Toxic Substance Exposure

https://www.dol.gov/agencies/owcp/energy/regs/compliance/PolicyandProcedures/proceduremanualhtml/unifiedpm/Unifiedpm_part2/Chapter2-0700ToxicSubstanceExposure

 

Black History Month: Toni Morrison and The Black Female Experience

This Black History month, I would like to feature Toni Morrison, for her literary excellence. Toni Morrison is a Nobel Prize Winner, a Pulitzer Prize winner, and awarded the Presidential Medal of Freedom.  Morrison is an American writer noted for her examination of Black experience (particularly Black female experience) within the Black community. Let's take a moment to honor this literary genius this, black history month.

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Toni Morrison for Black History month

Toni Morrison, original name Chloe Anthony Wofford, (born February 18, 1931, Lorain, Ohio, U.S.—died August 5, 2019, Bronx, New York), American writer noted for her examination of Black experience (particularly Black female experience) within the Black community. She received the Nobel Prize for Literature in 1993.

Morrison grew up in the American Midwest in a family that possessed an intense love of and appreciation for, Black culture. Storytelling, songs, and folktales were a deeply formative part of her childhood. She attended Howard University (B.A., 1953) and Cornell University (M.A., 1955). In 1965 Morrison became a fiction editor at Random House, where she worked for a number of years.

[caption id="attachment_4685" align="alignnone" width="225"] Podfriend Transform Your Mind Podcast[/caption]

Toni Morrison The Bluest Eyes

Morrison’s first book, The Bluest Eye (1970), is a novel of initiation concerning a victimized adolescent Black girl who is obsessed by white standards of beauty and longs to have blue eyes. This book was my introduction to Toni Morrison.  I loved this book.  I loved the character, how Morrison showed a poor black girl struggling not only with her looks but with becoming a young lady, and wanting to be beautiful like her white blue eye dolls. At the time when I read this book a lot of black women were putting in blue contact lenses including my daughter.  This book really brought it home and allowed black women to start loving our skin, eyes, hair and black features.

In 1973 a second novel, Sula, was published; it examines (among other issues) the dynamics of friendship and the expectations for conformity within the Black community.

Song of Solomon (1977) is told by a male narrator in search of his identity; its publication brought Morrison to national attention. Tar Baby (1981), set on a Caribbean island, explores conflicts of race, class, and sex.

[caption id="attachment_4714" align="alignnone" width="300"] Transform Your Mind Amazon[/caption]

Toni Morrison's Beloved

Toni Morrison became mainstream with her critically acclaimed book called Beloved (1987), which won a Pulitzer Prize for fiction, is based on the true story of a runaway slave who, at the point of recapture, kills her infant daughter in order to spare her a life of slavery. A film adaptation of the novel was released in 1998 and starred Oprah Winfrey. The again was powerful for me. The character of Beloved was played to perfection by Thandiwe Newton and showcases how Sethe’s guilt,  played by Oprah Winfrey can reincarnate and haunt us in this life.

In 1992 Morrison released Jazz, a story of violence and passion set in New York City’s Harlem during the 1920s. Subsequent novels were Paradise (1998), a richly detailed portrait of a Black utopian community in Oklahoma, and Love (2003), an intricate family story that reveals the myriad facets of love and its ostensible opposite. A Mercy (2008) deals with slavery in 17th-century America. In the redemptive Home (2012), a traumatized Korean War veteran encounters racism after returning home and later overcomes apathy to rescue his sister. In God Help the Child (2015), Morrison chronicled the ramifications of child abuse and neglect through the tale of Bride, a Black girl with dark skin who is born to light-skinned parents.

[caption id="attachment_4373" align="alignnone" width="220"] Transform Your Mind Podcast Pandora[/caption]

Toni Morrison and the Black American Experience

It is great to showcase Toni Morrison's work for, Black History month, because The central theme of Morrison’s novels is the, Black American experience; in an unjust society, her characters struggle to find themselves and their cultural identity. Her use of fantasy, her sinuous poetic style, and her rich interweaving of the mythic gave her stories great strength and texture. In 2010 Morrison was made an officer of the French Legion of Honour. Two years later she was awarded the U.S. Presidential Medal of Freedom. Toni Morrison: The Pieces I Am (2019) is a documentary about her life and career.

https://youtu.be/DvckzHpsoS0

Additional Resources

How To Use Yoga and Meditation to Get Peak Performance

 

For peak performance, I teach all of my clients a bunch of tools. I always teach them, meditation, I always teach them, breath work, I teach them that they should stretch and strengthen. So that means doing something like, yoga, Qi Gong, and then weight training or something that's actually going to improve their muscles.  In addition to these tools, I teach them a morning routine and the evening routine.

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Bio

Kerry is peak performance coach. Kerry was raising a family and working as an attorney when she began a daily yoga practice. She immediately noticed that yoga was the perfect antidote to her hectic lifestyle. Initially interested in yoga as a physical practice that made her feel good in her body, Kerry soon realized yoga was a lot more than that. She decided to take a teacher training and immediately began teaching. Kerry eventually left her law career and began to focus on teaching and coaching full time.

Kerry’s mission is to help others find a more balanced and fulfilled life. She believes in action and has created a system that is easy to implement so that people can create change quickly. She coaches corporate clients and elite athletes in mindset and peak performance techniques and creates tailored programs for private clients who are seeking mastery in all areas of their lives.

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[caption id="attachment_1461" align="alignnone" width="181"] iHeart Radio[/caption]

Becoming a peak performance coach

Myrna: Tell us your back story? Your story sounds like Robin Sharma’s in the The Monk who Sold he Ferrari.

Kerry: Absolutely. And by the way, that's one of my favorite books, The Monk Who Sold his Ferrari. I read that book so many years ago and that was one of the books that changed my life. Even before I went into this wellness space, that's such a great book. And it really shows you that at any point in your life, you really can change and move into a different space if you want.

So, for me, I felt like my life was going great. I had a good career. I had my children; I had a nice house. Everything was great, but didn't feel great to be honest with you. And I had this experience where we were on a vacation hiking in the woods, and we came to this clearing in the woods.  It's like trees in a circle, pine needles on the ground and the sun was just coming in to the center of the circle. So, I walked into the center of the circle in the sun and when the hit me, I had this crazy moment.

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[caption id="attachment_6598" align="alignnone" width="300"] Journy: Plan Life & Self care App[/caption]

All my dreams came through but I wasn't fulfilled

I flashbacked to the Kerry I was when I was 20 and back then I used to spend a lot of time in nature.  The flashback I had was it me sitting with my journal it in all my hopes and dreams. When I was a 20 year old young woman, I wanted to have a career, I wanted to have a beautiful family, I wanted to have a husband that loved me and supported what I wanted to do and I could support him. I wanted a beautiful house; I wanted to travel and adventure. I realized that I had achieved all my dreams. But what happened in the next instant was I realized that even though I had everything I wanted, I really wasn't happy and I didn't feel fulfilled.

Myrna: And why was that?

Kerry: Because I think it was on autopilot, right? And I started to think like where did those dreams come from? And I started to understand that a lot of those dreams came from outside of me. My society, my parents, my teachers. I'm a people pleaser. I want to please people; I want to be impressive. So, I went back to my hotel room and I wrote another whole list of all my hopes and dreams and they were things like, start teaching. I had always studied, personal growth.

So, the book you mentioned, I had read that probably when I was 20 or 25 right around that same time. And I had been studying, personal transformation, philosophy for many, many years. So, I was like, you know I'd really like to teach people some of the things I learned. I'd like to be an author, and I'd like to be a speaker and I was writing all these things down. So that's all well and good. I get home from the vacation, lose the piece of paper or maybe it was my journal that I wrote it in, and I forgot all about it.

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[caption id="attachment_6599" align="alignnone" width="300"] Living The Tao Spiritual Podcast[/caption]

The creation of the morning routine

Then one day my alarm rang. I hit the snooze button, but instead of going back to sleep, which I usually did, and Myrna I would usually do that like a few times back-to-back, so I usually started my day racing around being a lunatic trying to get everything done on time.  Get the kids out the door, get myself out the door. But on this day, instead of going back to sleep, I just sat up in my bed and I meditated for 5 mins.  I was just observing the thoughts.

That night I was in my bed with my husband and I said, you know, I had such a great day. And he's like, did you do anything different today? I told him what I had done and had gotten up and meditated for five minutes. And he said, Oh, that's so cool. I'm gonna try it tomorrow. So, we tried it the next day. And sure enough, at the end of the day, he was like, that was amazing. I had such a great day. So, we both started doing a, morning routine and, eventually I started teaching this, morning routine meditation, to my students.

The first thing I noticed when I started teaching, yoga, was that yoga,  is a lifestyle and it really encompasses everything.

• The way you live in this world,
• The way you're thinking,
• The way you're eating
• The way you function in general,
• The way you treat other people,
• The way you treat yourself.

The timeless principles of morning routine meditation.

So, I said I would love to teach, yoga, and, meditation, to lawyers, business people and doctors.’ People who wouldn't normally do it because honestly professional people, they are like, I don't know about, meditation, they get a little nervous when you start using any of the lingo. So, I started to study the mind. And what I realized was you take those Eastern practices like ,yoga, meditation, and, breath work, and then you marry them to the science, which is all about how the brain works. so, I didn't call it, meditation, but I just said this is a stress relief exercise.

I created this whole one hour, morning routine, and for me, I started to understand how important it was not only to create this, morning routine, but to tailor it to my lifestyle. So, for my husband, he started with half an hour, morning routine. I have an hour, but I always have as my base as my minimum five-minute, morning routine.

So, basically this whole, snooze button routine, that I came up with is for you to use as you need.  In my book, the snooze button sessions, I show you 12 different things you can do for, morning meditation, breathwork, exercises yoga or stretching, and journaling. There are so many different things, but then you choose which one of those things or what combination of those things you use. So sometimes I'll break it up. Robin Sharma actually suggests not to do it the way I do it, which is you know, hitting the snooze every time and then moving to a new routine.

[caption id="attachment_1749" align="alignnone" width="225"]  Transform your Mind Stitcher[/caption]

Achieve peak performance with a 20/20/20 morning routine

For peak performance during the day, start your day with a 20/20/20 morning routine. 20 minutes of spiritual growth meditation,  20 minutes of learning like reading a book, and 20 mins of exercise. You can do whatever works for you, and that's what I advocate. I advocate for you learning the tools, figuring out what works for you, and even adding something you might like that I never even thought about. The reason this system works is because it's a thing called, habit stacking.

When people make their New Year's resolutions then do them for a few days, a few weeks, maybe even a couple of months then stop? It's because the goal is not linked to anything. That is why I love doing, habit stacking, and starting with this, morning routine.  I believe that not only learning tools that will relax you and keep you in, ease and flow, but improve your health as well. These little changes can have massive effects and that's really what I advocate.

Myrna: You're seeing that a, morning routine, helps your clients achieve, peak performance, as well as, ease and flow. What else is the science behind it?

[caption id="attachment_2341" align="alignnone" width="300"] Podbean[/caption]

The function of the brain is to keep you alive

Kerry: Well, basically, the way your brain works is that your brain is designed to keep you alive. We are using all of our senses, our sight, our hearing our smell, or touch or taste. All of our senses are really designed just to take in information from the outside world. It goes to your brain, your brain processes it, the only thing your brain is really looking for is what is a danger?

Our brain actually filters out a ton of information that is actually right before our eyes, we don't even see it. So, our brain is just looking for those negative things. So, when we're talking about any of these practices, when we're talking about creating a, morning routine, when we're talking about meditating or doing anything that's outside of what we would normally do, we're actually rewiring our brain and we're teaching our brain to behave differently.

Let’s say someone is driving really slow in front of me. I'm late for work. I start to get angry and stressed. My brain immediately goes into flight or fight mode. It registers it the same as it would if there was a lion in front of you. Your brain will react to a minor inconvenience like that the same as it would react to a terrible danger. Our brain either is like danger or no danger. It's not like really degrees of it.

So, we really want to learn first of all that awareness piece. First you need to notice that you are getting angrier and angrier, I could start cursing out the person in front of me, or I could have some awareness and say, Oh, my body's reacting. All these chemicals are starting to flood my body, cortisol, a stress hormone and a lot of other things to get you ready to run.  Adrenaline is flowing. But then you have your tools. You can turn the radio on and listen to a song. You could say to yourself. I'm running late, that's fine.

[caption id="attachment_3955" align="alignnone" width="208"] Google Podcast Transform Your Mind[/caption]

Meditation and breath work reduces stress

You could even just do some, breath work, sitting in your car. You can call somebody and chat with someone and you know, say to them look, I'm feeling stressed.  You can listen to music or a book on tape or a podcast anything to signal to your brain, I'm not in danger. Now I'm going to take that time when I would have normally been angry or fuming even getting myself more and more worked up so that I arrive at work, not in a good place. And what happens then you get to work and now you're complaining to everyone and you're not the person you want to be.

Myrna: How do you help your clients solve this problem? Are your classes about, peak performance, or about a, morning routine?

Kerry: So, when I first start working with someone, I like to look at every area of their life so we go through everything, their social life, their love relationship, their parenting if they're a parent, their career and finances and really survey all of the areas of their life. And what I find is people are really excelling in one area and then in a lot of the other areas, they haven't even looked at it. So then once we know that, what area could improve, we start with that.

I personally believe that health should be a priority for you, focusing in on your health could really be a game changer for everybody. And again, I start small, five minutes, go take a walk after lunch, just do some jumping jacks, get up in the morning and do a very quick five-minute, morning routine stretch. Just start to bring more activity into your life and start to really care about your health, care about what you're eating.

[caption id="attachment_4373" align="alignnone" width="220"] Transform Your Mind Podcast Pandora[/caption]

Our health is the stop on the peak performance chart

We can't have, peak performance, without our health. It doesn't always have to be health, though every person kind of knows once we go through all the categories which area they really need to work on. Some people need to work on finances. So, when you survey your whole entire life, all the categories of your life, your intellectual life, your emotional life, we all have certain areas that we're like, that's the one I need to work on.

So, I basically teach all of my clients a bunch of tools I always teach them, meditation, I always teach them, breath work, I teach them that they should stretch and strengthen. So that means doing something like, yoga, Qi Gong, and then something like weight training or something that's actually going to improve your muscles. And you know, I have all these little things that I teach them the morning routine and the evening routine.

All of my clients have at least a five-minute, morning routine, and a five minute, evening routine, without your cell phone. Just something you're doing for yourself. And I always say to people if you can make it longer than five minutes, try 15 minutes morning and 15 minutes at night or even longer, depending on your life circumstances.  Setting yourself up for success and having the tools to fall back on when you fall down. It's something I think in the wellness world people don't talk about as much.

Myrna: Are you still teaching yoga just for the stretches? Tell us about that.

[caption id="attachment_4490" align="alignnone" width="297"] Transform Your Mind Luminary podcast[/caption]

Yoga as a peak performance tool

Kerry: I had stopped teaching yoga during the pandemic because I did not like teaching it online. So, then I started teaching, breathwork workshops, and all these different workshops on, peak performance, in the yoga studios. I would do that as a weekend workshop.  I'm not teaching, yoga, although I started going to, yoga, again as a student, which is so nice to be back in a yoga studio. I really am not going to tell anyone I'm a, yoga teacher.

If you have back pain, how to relieve back pain? Yoga. I'll tell you I have this little routine I taught my husband on his hands and knees for his spine. He was having terrible back problems. So, every day for five minutes, he would just do this simple routine, and it completely healed his problem.  I always advocate to everybody move your spine in every direction every day. So forward and back, side to side, and then in a circle either direction because that's what's going to keep your spine limber and that's what helps you stay youthful.

Myrna: That is great. I do the same thing with the Sun Salutation movements. I learned about the sun salutation a long time ago. It’s in my memory and I can actually go through those poses without even thinking about it.

Kerry: The absolutely works. And the reason it works, by the way is because it's exactly what I said. It goes through all the motions. So, you're moving all of your joints, you know, in every direction. And I don't even think it would take five minutes to do three of them.

[caption id="attachment_6690" align="alignnone" width="300"] Book: Snooze Button Sessions[/caption]

Conclusion

Myrna: How they connect with you?

Kerry: Thank you. You can find me at KerryFishercoaching.com. I am on Instagram@ IamKerryFisher. I handle my own Instagram and I love getting messages from people. You could find my books on Amazon. One is on that

Tools for Extraordinary Living: The Snooze Button Sessions

My second one is called Routines for Extraordinary Living in these two books you will find so many tools and tests that will help you. I have them right now both on Amazon for 99 cents for the eBook version. So I would love for you to check it out.

https://youtu.be/pO54JFDwpLo

Additional Resources

https://myhelps.us/fluid-mindset-vs-fixed-mindset/