How to Create Natural Neurotransmitter Balance for Mental Wellness

Are there alternatives to medication for mental illness? Is there a way to avoid all the long-term side effects? What other tools can we utilize to help balance our neurotransmitters naturally?

In this interview with Dr. Josh Friedman, we take a deep dive into neurotransmitters and how to optimize them for mental wellness, via food as well as amino acid supplementation.

Dr. Friedman has a doctorate in Psychology from New York University and did post-doctoral training in Psychoanalysis from the Training and Research Institute for Self Psychology (TRISP) in New York City. He also is certified as a Holistic Health Counselor from the Institute for Integrative Nutrition in New York and earned a Diploma of Comprehensive Nutrition (Dip.CN) from Huntington College of Health Sciences.

Download this episode wherever you get podcasts!

Key Topics include:

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– The importance of digesting protein to create the right neurotransmitters

– The struggle with treatment-resistant depression

– Why B12 is essential for mental health

– How enzymes aid in digesting protein in order to benefit our mental health

– Amino acid suggestions for low serotonin, low dopamine, and low endorphins

– And so much more!

Find more info on Dr. Friedman’s work click here.

Books mentioned in episode:

The Mood Cure by Julia Ross

The Anti-Anxiety Solution by Trudy Scott

Anatomy of an Epidemic by Robert Whitaker

Questionnaire for amino acids mentioned in the episode click here.

Nutritional Psychiatry: Your Brain on Food

“People don’t make the connection between how they eat and how they feel emotionally through the brain. They don’t realize there is a connection to food and the brain and emotional well-being.”

Dr. Uma Naidoo is a board certified psychiatrist, professional chef, and nutrition specialist. She is the director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital and also on faculty at Harvard Medical School.

In this fascinating episode, we discuss her exciting new book, This Is Your Brain On Food, which I highly recommend. Listen to the entire episode and subscribe wherever you get podcasts or listen here.

Key topics of our conversation include:

  • img_0728a.wDr. Naidoo’s journey as a psychiatrist and professional chef
  • How what we eat affects our brain
  • The origin of the gut/brain connection
  • The rise of mental health concerns
  • Food to avoid for mental well-being
  • Inflammatory foods
  • Orthorexia and food obsession
  • How to add more diversity in your diet
  • The impact of caffeine and alcohol on mental health
  • So much more!

Learn more about Dr. Naidoo here.
Follow her on Instagram and Twitter at @drumanaidoo

Find her book on Amazon or your favorite bookstore. This book is so helpful and needs to be part of your mental health library!

Understanding the Mind/Body Connection on a Deeper Level

Matt Erb is a physiotherapist, senior faculty member with The Center for Mind Body Medicine, instructor at The Andrew Weil Center for Integrative Medicine, and the Founder of Embody Your Mind, which specializes in high quality writing, teaching, and consulting in integrative and mind-body medicine topics.

In this episode we discuss the powerful mind/body connection and why we need to be listening to how our bodies handle our stressors.

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Key Topics:
– How he uses acceptance and commitment therapy (ACT)
– The principles of ACT
– Survival biology and the aversion response to pain or unpleasant sensations
– The importance of improving our relationship to things
– Biobehavioral patterns of seeking care and comfort and regulating our physiological state
– Understanding emotional eating
– How ACT can help us in our day to day? Who is this useful for?
– Mechanics of emotional eating, autonomic nervous system development
– Mind-body practices we all could incorporate right now

Continue reading “Understanding the Mind/Body Connection on a Deeper Level”

Homemade Bone Broth for Beginners

My latest obsession is something that has been around a long time. It’s not a supplement, a special drink, or an exotic superfood. It’s something my ancestors most likely consumed all the time, yet is sadly missing from the modern American diet.

Bone broth.

Specifically, beef bone broth made from grass fed beef marrow bones. You can use chicken bones as well (it’s super easy to use the bones of a rotisserie chicken), but beef is so nutrient dense, packed with healing amino acids and minerals, and the flavor is so hearty, that I prefer using beef.

The health benefits of bone broth have been documented over and over again and all it takes is a Google search to read about them. But here’s a short list: improved gut health, improved detoxification, skin and hair health, immune health, bone and joint health, reduced cellulite, improved food sensitivities, better digestion, improved metabolism, cellular health, antioxidant boost, the list goes on.

Now, the following is an imaginary Q and A session for my past self, back when I thought bone broth making was complicated. But don’t be like me and buy the carton kind that doesn’t taste as good. Start making this now! Continue reading “Homemade Bone Broth for Beginners”

Cognitive Dissonance – Why We Can’t Just Get Along

I consider myself a lifelong observer of human nature. I love questioning and digging into motivations and why people respond and interact the way they do. I love people-watching. Since my people-watching opportunities are limited right now, I prefer opinion-stalking on social media.

Lately I have been wrestling with the concept of cognitive dissonance. Once you understand how it works, you can see it happening all over your newsfeeds.

Here is the definition: “the state of having inconsistent thoughts, beliefs, or attitudes, especially as relating to behavioral decisions and attitude change.”

What this means is when you encounter an opinion or belief contrary to your own, it causes a knee-jerk response of defensiveness, shutdown, or absolute denial that any belief system other than your own could potentially be true. It causes an inability to give anyone the benefit of the doubt because that may mean that your belief isn’t as rock solid as you thought, or maybe – you have been wrong.

For example, let’s bring up the topic of vaccination. This is a hot button topic for so many so it feels like a perfect example to start with. In fact, I can already sense you getting uncomfortable. In my observations, it seems to be more common to shut down someone and call them “anti-vaxxer” than to sit down and ask questions about their decisions and thought process. Why? Because if that person shares that their child was injured by a vaccine, and you have the belief that vaccines are completely safe, it may cause you to question whether you are opening up your own child to injury – and no parent wants to believe that. See? Cognitive dissonance. So we shut down, say those people are ignorant with their “Google degree,” and refuse to listen or give them the benefit of the doubt. I get it because I was once there, too. I didn’t want to consider an opposing view of vaccines.

Now, someone reading this is already shutting down and refusing to read the rest – so to that I would question, why? Why is this offensive to you? I would encourage you to dig into that and maybe sit down with someone who stopped vaccinating their child. You might find, like I did, that no parent chooses to make such an extreme decision for their child without doing a lot of research (beyond a Google search). I would even wager to guess that the majority of parents I know will do anything it takes to keep their kids safe – and that might look different from parent to parent. It may not change your mind, but at least it could create an environment of care and sympathy, something that often seems to be lacking in this controversial conversation.

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I’ll bring up another example to make you even more uncomfortable. White privilege. Systemic racism. “Systemic racism doesn’t exist.” I hear that from time to time. And when that belief gets challenged, it causes more shutdown, more defensiveness, and maybe some articles or videos thrown in. Cognitive dissonance causes such an internal storm that it makes it nearly impossible to listen to anything other than your view. But remember, like my first example, just because you haven’t experienced something yourself doesn’t mean it doesn’t exist. For those who don’t believe in white privilege or systemic racism, I’d encourage you to sit down with a person of color. Talk to them about their experience. Listen to their stories. As I mentioned above, you don’t have to change your mind, but maybe you could show someone you care enough to consider an alternate perspective.

Continue reading “Cognitive Dissonance – Why We Can’t Just Get Along”

How to Break Through Trauma and Find Healing

I may sound like a broken record, but learning to handle and process trauma is such a crucial part of whole body healing. In the latest episode of the Sparking Wholeness podcast, I speak with Suzanne Simpson, owner of Renewed Life Counseling, all about the effects of trauma in our life and how to break free.

img_9649Suzanne is a Licensed Professional Counselor, Board Certified Life Coach, author, and speaker who works with people to help set them free from emotional traumas so they can live a more victorious life.

Her newest book, Lost & Restored: Healing Your Heart with the Father, is a faith-based approach to digging into your life’s events that have significantly impacted you.

In this episode, we discuss the impact of trauma, how it is stored in the cells of the body, and how to find healing through a variety of new and different modalities beyond traditional talk therapy. Continue reading “How to Break Through Trauma and Find Healing”

Thanks to PTSD, I’ll Never Be a Hero

Thanks to Post-traumatic Stress Disorder, I’ll never be a hero.

I want to. I’d like to think that I’m a person of action, and that if I witness a dangerous event I’ll jump right into rescue mode. I’m a nice woman, and I like helping.

But I can’t. Trauma keeps me from moving. Trauma keeps me frozen in place, dissociating myself from reality, stuck to the floor in cement boots.

I taught English for 11 years, so looking back, I’m glad the topic of “disaster response time” wasn’t a job interview question. I wouldn’t have passed to the next level of interviews, that’s for sure.

I remember once when I worked at a middle school, a substitute teacher passed out in a classroom down the hall from me. I heard students running down the hallway, calling for the nurse. I peeked my head out the door, knowing I needed to check and see what was going on, knowing I needed to respond. But everything started moving in slow motion. I heard cries, I heard the words “CPR,” I saw others in action. But I was frozen. I couldn’t move.

I was chained to the past.

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I was 9 years old again, listening to the cries of my mother and grandmother as they try to revive my dying grandfather. I hear my grandma shout “No Freeman!” I watch him falling out of the car to the sidewalk and onto my front lawn. I watch them get out an epi pen, perform CPR, yelling for help.

I watch his eyes roll back.

Continue reading “Thanks to PTSD, I’ll Never Be a Hero”

Ketosis for Mental Health with Dr. Lori Shemek

Dr. Lori Shemek is an award-winning, bestselling author of How to Fight FATflammation, The Ketogenic Key, Beginner’s Guide to Intermittent Fasting, and Fire-Up Your Fat Burn. She is a leading health and weight loss expert who has been featured in countless publications and TV shows. She is also known as “The Inflammation Terminator.”

In this episode, Dr. Shemek shares about her new book, The Ketogenic Key. She shares what the keto diet is, how ketosis benefits our mental health, benefits of intermittent fasting, how inflammation is a threat to our health and well-being, and practical ways to implement changes to your lifestyle.img_9384

Podcast is available on the show page or wherever you get your podcasts!

Key topics addressed:

  • The importance of the ketogenic diet and how it isn’t a fad
  • The deal with carbs and sugar
  • Creating metabolic flexibility
  • The difference between low carb and keto
  • Intermittent fasting, autophagy, and mitochondrial biogenesis
  • The raw broccoli test for hunger
  • Who should not practice intermittent fasting
  • Why women NEED protein as we age
  • The benefits of healthy fat
  • Types of inflammation and the effects
  • How to do keto in real life
  • What kind of alcohol is okay for keto

Her book, The Ketogenic Key, is a perfect guidebook for all things related to ketosis, and is a great way to learn how to enhance your brain and body health in an easy to understand way. It is available wherever you purchase books!

Re-Focus 2020: Summer Edition

Are you ready to gain a renewed perspective of health and body image?

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Re-FOCUS 2020 is back! In January, author Heather Creekmore and I launched our very first group in order to help women all over the world gain a fresh look at setting new year’s health goals. That group was so wildly successful, we decided to run it again in March, and NOW we are offering an exclusive summer edition!

Here’s what some former participants had to say:

With this group, you get an encouraging scripture verse each day, along with two posts related to the day’s theme. Heather tackles the spiritual/mindset aspect, and I take on the perspective of food and living a sustainable healthy lifestyle without fad dieting!

Both of us care so much about living a life of purpose and wholeness despite what lies we are led to believe about our bodies, so this group is packed with truth and encouragement, no matter where you are in your health journey.

If you are ready to dive in to true health, and you aren’t sure if you’re ready for my private coaching sessions, this is a great starting point!

This group will take place on Facebook in a private group from June 8-21. You have up until a month after the group launches to catch up on all the posts.

The price for this group is only $28! If you sign up by June 1st, the price drops to $22! This includes two packed weeks of content, interaction with me and Heather throughout the week, a live Q and A call, and access to the group for a month after joining. Sure, there are plenty of online coaching groups – but you won’t find many with TWO facilitators who will be interacting with you on the daily!

As a thank you for joining, you’ll receive for free my “Family Favorites” recipe booklet and Heather’s “Mountain Top Experience: Personal Body Image Retreat” (which normally retails for $5.99).

To sign up, click the link here for our participant questionnaire and payment link.

 

Nourish Hormones, Detoxify, Improve Sleep and Boost Immune Health with Esther Blum

Esther Blum is a nutrition expert I have looked up to for quite a while! She is the bestselling author of Cavewomen Don’t Get Fat, Eat Drink and Be Gorgeous, Secrets of Gorgeous, and The Eat, Drink and Be Gorgeous Project. As an Integrative Dietitian and High Performance Coach, she provides 360 degrees of healing with physical, psychological, emotional, and spiritual support. She has appeared on Dr. Oz, the Today Show, A Healthy You with Carol Alt, the ISAAC show, ABC-TV, FOX- 5’s Good Day NY, and Fox News Live. Esther is also frequently quoted in E!Online, In Touch, Time Magazine, The New York Post, The Los Angeles Times, In Style, Bazaar, Self, Fitness, Marie Claire, and Cosmo.

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In this jam-packed episode of the Sparking Wholeness podcast, we discuss the following topics:

  • How to detox properly
  • How to improve hormone function
  • Why protein is essential and why you may not be eating enough
  • Why managing stress should be foundational to health
  • What does leaky gut have to do with health and how to improve it
  • The real deal with gluten
  • How to hack the immune system
  • Practical sleep tips
  • How finding wholeness starts within

You can schedule a call with Esther here, and the first 12 people who respond get a FREE consultation!

Listen to the episode on iTunes here or my show page here.