E38 - Wk 1, The BWW Masterclass
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Hey there, it's Dr. Tiffany. I wanna welcome you to Integrative Mental Health Therapy with Dr. Tiffany. It has been a while. I have been on a bit of a hiatus, unintentionally, unplanned, just kind of organically responding to life circumstances and just allowing my system to be where it is and to just kind of navigate what has come up. I have learned with myself that to prevent burnout, I've got to toggle. And so it's been a season of personal challenges as well as um higher demand, a lot more intensives, intense intensives. And as resources go out, I have to start to just kind of manage them. ah And so that's where I've been. And so, you know, it's a holiday season. And what I'm going to be doing here is releasing just some gifts, some educational gifts, workshops, webinars that I recorded that I just want to share with you as just some freebies. So instead of recording podcasts and releasing previously recorded workshops as podcasts, and then I will see you on the other side of my birthday, mid to late January with some insights and just fresh perspective.
I hope you have a happy holiday season. Be well and happy new year. So this is the Brain Warriors Way Masterclass for five weeks, okay? So thank you first of all for your trust, your time, your attention, and for being here. And I want you to understand that this literally is not just a masterclass, but a workshopping experience similar to what you've done with me previously.
So I want you to have a notebook. want you to go ahead and have ah what you need to capture the information and to benefit from this as much as possible. This is, we're gonna talk about mastery. We're gonna talk about the order of events for the program. And I want you to know what the Brain Warriors Way mission is about, first of all. And then m also what we're going to be focusing on today, which is really your protocol. Oh, I can hear you now. Y'all are back. And then, um so what are we trying to do? We're trying to create a community of brain warriors who are really focused in on creating lasting health, supporting other people that they love and care about in their brain health journey, and really just kind of letting this experience spread out to those around us as we know better and you know, we do better and so we want to share this. So when you learn things, I want to encourage you to teach somebody that you love and care about. um The Amen Clinic, as I've said in many of my previous workshops, really believes in imaging, okay? Without an image or a map of some sort when it comes to brain health, we're kind of lost. So a picture is worth a thousand words, right?
And what's the power of a map? It's worth a thousand pictures. And so you received an assessment from me. That assessment tells me kind of the map of your brain and allows me to create your protocol for you. So make sure I have your uh paperwork as soon as you can get that to me because that's a big piece of this program is receiving that customized protocol from me and getting those supplements ordered and we'll talk more about that here. We're gonna talk about the real weapons of mass destruction, highly processed, high pesticide, high glycemic, low fiber food like substances and um why these foods can be so pervasive. So we're gonna talk a lot about food in this program. And our second week together because I've reorganized things a little bit. We're just going to be focusing on nutrition. And I want you to understand from the Amen clinic’s perspective, we're really talking about, we're brain warriors. We are really talking about a healthy brain versus an unhealthy brain. And because I get to see um images of people's brains constantly, this is really meaningful to me as a clinician because I can tell the difference when somebody's got that healthier brain versus that unhealthy brain. There's less blood flow to critical areas of the brain. And as Dr. Amen likes to say, a healthier brain is happier, healthier, wealthier, more successful. Think about why you signed up. Think about why you're here listening to the sound of my voice and watching this presentation. Something is threatened.
There's something on this unhealthy brain list that you don't want. And that is why you're here. And that's all the Amen Clinic are trying to say. We can see it on a spec scan. These areas that are compromised, not being able to focus at work, feeling like your brain is foggy all the time, you can actually see that. So those questionnaires that you filled out for me, they're a version of having a spec scan.
Those questionnaires are the equivalent of 200,000 spec scans boiled into, drilled into just those questionnaires. So definitely make sure you get those to me and make sure they're as accurate as possible. I want you to know that brain aging is optional. It is not true that your brain is just getting old and that's why it's forgetful or that this is just what happens with age. It's what happens with inflammation.
It's actually what happens with inflammation. And the strategies that I'm teaching you are actually gonna help you have that competitive advantage versus that disadvantage. We're gonna try to improve the physical functioning of your brain. And I want you to know that the brain is just a glorified muscle. Right. It's just a glorified muscle. So we're just doing things to feed and nurture that muscle so that it functions as best it can. So you can see here where we have a picture of a healthy brain versus a concussed brain. And so just these head injuries, the diet, the poor sleep, all these things literally look different on brain imaging, not an MRI, but a spec scan that looks at blood flow to different areas.
And I've had my brain scanned and I've seen where there was less blood profusion and there was inflammation in my brain. And that is part of how I became a brain warrior myself. And now I am sharing and teaching even more in my practice. So please tell people what you learn here so that you can help everyone you love get healthier.
Remember that your brain is involved in everything you do, how you think, you feel, you act, you interact, your intelligence, how you interact with other people. Your brain is involved in all of it. We know from Alzheimer's, we know from Alzheimer's, if your brain is impacted, everything in your life changes, right? So there are a lot of different areas of the body where we can be impacted negatively, reproductive organs or gallbladders or even cardiovascular issues where there's some sort of medical work around. There is none with the brain. So we got to do this right. We've got to preserve our brain tissue. So that is what you're here for. And I am very convicted around that. So essence is part of mastery in the brain warriors way Mastery. So that E and the word mastery is the essence. And I want you to harness today the pain that you are dealing with and turn it into purpose. Because that's how we get fired up. That's how we become real warriors. And that's what I did. I've taken all my pain and I've said, OK, um this is going to have to feed my purpose. OK, this is my testimony. This is not happening to me for no reason. I am being used.
Okay, and you very well are on the same path where you are being used to heal the people that you love. You are a testimony and you have more power than you realize. We're going to learn mastery in this program. So you've seen this if you've been in the workshops, but these three rings are intersecting. Answer is not to see these as separate disorders, diabetes and obesity, depression, and Alzheimer's, but as different expressions of the same unhealthy lifestyle. And that unhealthy is not a judgment. You are not being um penalized in any way. This isn't a brain healthy lifestyle that would create diabetes and obesity, depression, and Alzheimer's. It's a lot of dietary issues and a lot of inflammation.
And what I'm teaching you in this master class is going to help you unwind this. It's gonna help you. You're gonna get back to the natural solutions that you always knew, but I'm confirming them, okay? So what are the seven steps to create mastery over your brain and body? Mindset, assessment, that paperwork is the assessment step. That paperwork is assessment. Or imaging, that's assessment, okay?
Sustenance, what you put in your mouth. That sustenance, we're gonna spend a lot of time on sustenance, because that's one of the hardest places. Training and habits, that's where we look at sleep and exercise, okay, your rhythms. So training and habits. Essence, and that's gonna be, I'm gonna tuck that in with mindset here, because of the number of weeks we actually have together, because there are seven steps where we're gonna be together five weeks. Responsibility.
I also tuck that in um throughout the whole process, but really kind of couple it with mindset and years long. This is a long game. So I want to talk about that as we go. This is not an overnight thing. So you didn't get here overnight to a place where you're looking for solutions. um And so it's not going to be overnight for us to resolve whatever's going on. And this is about consistency. So one of the reasons that people will come to me is because they're disillusioned with the traditional Western medicine interventions. So the medications and um the talk therapies or the physical therapy, the different things that they've done have not moved the needle. Okay. And so our approach is using holistic interventions, amino acids, foods, movement, water, all these natural interventions, but they're slower. oh So medications can move quickly if they work for you, but these approaches take a little bit more time. Okay? So we're at this, together we will see a difference in the three weeks after starting your supplements, you will start to see an improvement.
big picture saying, okay, how do I want my brain to perform? That's gonna be an investment over time. The more time you put into it, the better your brain gets, okay? And the first step is stopping whatever's happening, and then the next step is reversing it, okay? Reversing it. um Okay, so we won't do this. I'm going to move past this. want to let you know, big picture foods are either going to fuel your success or they're going to drive the failure. So in between this weekend, the next time I see you, you're going to have some takeaways and some homework. Nothing too heavy or intense assignment, but I want you to start really thinking about what is at the end of your fork. Now, the timing of this is a little interesting because we have Thanksgiving coming up.
I fully realize this, but I want you to know that Thanksgiving is one day. Okay? It isn't a whole week. So despite what we tell ourselves. So I want you to know that it's what you do more often than not that's going to get you. Okay? It's, really is. People will say to me, well, I worked out two days and then I'll always say, I say the same thing to every person that asks me this. There are seven days in a week.
Okay, so you worked out too, and there are five days that you didn't work out, right? Or walk, right? You walked too, but there are five days, and the way the brain works is it's a numbers game. Neuroplasticity, or brain change, occurs at four iterances of something. So whatever the fourth iteration is, that's when we start to get brain change, right? So if you are moving two days a week, or if you're only eating brain healthy food, two days a week. Ooh, we've got five days. We've got a lot of neuroplasticity that's gonna drive failure. It's just a numbers game. And I don't make the rules. I did not make up the rule for neuroplasticity. I am just here teaching you. If you wanna see change, whatever I ask you to do, I need you to give me at least four days of that thing. And I promise you, you give me four days of doing that thing, that thing will change you. So no, two days won't.
It's not enough days for neuroplasticity. Okay, so four days out of the seven, I need you really going for it from all perspectives here with Mastery. We won't do this because I want to make sure we get to everything. Numbers you need to know. Now this program does not include blood work. That was pretty intense for this master class. If at some point you'd like me to do a functional medicine workup on your blood work so that you can get an even oh
more dialed in protocol. I'm happy to do so. You just set up an appointment, we get you the blood whole cell. We can do that because you have the foundation of the Brain Warriors Way Masterclass. um But what we've done is just taken the questionnaires and any medications you've said you're on or anything like that. And I've customized the protocol from there. um Things you need to know, body mass index, your blood pressure, your fasting blood glucose, so your blood sugar. Now your HbA1c, many people are confused about that. The A1c is going to be a three month snapshot of what your blood sugar has actually looked like. So it tells me how you've been doing for the last three months. How you've been doing for the last three months. So maybe you were really on it for the last month.
Those first two months are also averaged in and your blood sugar is figured out from that perspective. Cholesterol, full lipid panel, C-reactive protein is an inflammatory or inflammation marker. So you wanna know about that inflammation. Homocysteine is a brain inflammation marker. I run this on every client, every client. Vitamin D, thyroid, testosterone, and omega-3s. Okay, so it would be nice to have these numbers.
All right. Okay, oh so we'll get into more takeaways and homework. So don't take a note of this just yet. So we're gonna go deep into our week one lesson one now, your basic supplements and your brain types, okay? I typed your brain if you've submitted your paperwork. We've already gone over some of these mastery pieces. So... um
I want to talk to you today about the supplements and then some of the pantry stuff, okay? As well as your brain type information. So if you've ordered your supplements, you're going to have a number of colorful looking bottles like these here. ah There are pros and cons of supplements, right? uh Most of you are going to have a recommendation of a multivitamin, multimineral, omega-3 fatty acids or eating more fish. I'm going to tell you now. I would love it if you could eat.
Three days of salmon a week. Three days of salmon a week, okay? If you don't wanna eat salmon and you are like me and you like sardines, you can have sardines. But usually, if you don't like salmon, you really don't like sardines. So three days of fish. That's what's recommended for brain health. Because so many people struggle with getting in salmon,
I always put y'all on the omegas, okay? And I high dose omegas. So now in your paperwork, you must let me know if you are on a blood thinner. In your paperwork, you must let me know if you're on a blood thinner because the fish oil can be contraindicated for people on blood thinners, okay? But other than that, fish oil is amazing for you. The vitamin D3K2, so we wanna optimize your vitamin D.
And then supplements for specific issues. Now I'd look at every paperwork deck that is sent in. So your supplements are not gonna be the same as the other individuals in this program. You have supplements for specific issues. So if you kept telling me about how your memory was terrible, I put you on a memory support supplement as long as it wasn't contraindicated for you medically, okay? So as long as there wasn't a high blood pressure or uh some sort of cardiovascular issue because the memory supports always include just a little bit more uh energy and support in the system. So I need to make sure they're not contraindicated. As long as it made sense, I added something for your specific issue. If your brain needs more serotonin, I added something for you as long as you're not on uh an SSRI.
If you need more focus, there's something in your protocol for more focus, okay? And at the end of today, that's when you can ask questions about your specific protocol, and a couple were actually provided to me. So now, I didn't provide your actual brain type in your uh paperwork assessment at the bottom of your protocol. It actually tells you which brain lobes I highlighted as needing support.
Your brain is going to fall into one of these major five categories. You're going to be balanced, which is a healthy, rare brain type, spontaneous. You may have a lower prefrontal cortex and um need more dopamine support, persistent. You might have a higher anterior cingulate gyrus. I'm going to point these out on the image coming up. And low serotonin, I'm going to address that.
Maybe you were sensitive and you have high limbic activity and low dopamine, or maybe you're cautious and you have high basal ganglia and lower GABA. This is a more kind of anxious brain. Sensitive is more of a sad brain. Cautious is more of an anxious brain. Persistent would be more of an OCD type presentation. Spontaneous would be more of an ADHD presentation. And you get to 16 brain types because you can have any kind of mix or configuration of the five, okay? um So we're gonna explore those brain lobes now. The front part of the brain, this is the outside view of the brain. Front part of the brain is the prefrontal cortex. Thank you. And its function, I'll read this for you, is attention, judgment, planning, impulse control, follow through, and empathy.
Prefrontal cortex the front part of the brain is responsible for attention judgment planning impulse control follows through an empathy So if you say, you know, I don't understand why I procrastinate or I'm so unorganized or I just can't focus if you say you have inattention poor judgment about food choices or lifestyle choices a lack of thinking things through you're kind of impulsive maybe you procrastinate when it's time to make the healthy lifestyle choice and or you feel like you just don't always understand where people are coming from, you would have answered that in the paperwork and then I would have provided you supplementation for that part of the brain. Okay, so if you say I always start a diet and stop it and I'm not ever consistent with my exercise and I stay up late all the time, I'm going to give you some dopamine support. Okay, because it's really hard to be a brain warrior if you cannot focus. So I've got to help your brain to focus, okay? And if you walked into a room and can't remember why you came in the room, that is working memory. And if you tell me that in your paperwork, I'll make sure that I provide amino acids for that. Remember that these supplements are food-based. They're food-based.
The only thing that meets the same level of medication is anytime I start using serotonin because the 5-HTP that I use and my serotonin support looks very similar to medication level of serotonin. So you just have to tell me you're on that so then I don't put you on it because I don't want you to have too high levels of serotonin. But other than that, these things break down and digest in your system. um
There are no side effects. Sometimes people feel like they're overly focused. Those are the kinds of things. Or if they're very sensitive to their prefrontal cortex kind of working harder, they might get a little headache. And then we just turn it down. We just don't take as much. And then within five days of taking the supplements, if you were to stop, they will have been completely degraded out of your system. So there's not an issue of like you started the supplements and now I need to titrate you off. It's not like that.
These are just the things that you were supposed to be getting from your diet. Combine specifically to work on specific areas of the brain, okay? So no concerns about um any side effects or working your way down if you go on them. So another area most of my clients struggle with is their anterior cingulate gyrus. This area of the brain shifts gears. It is flexibility. Remember I said OCD type brain?
It's an ACG brain. So this part of the brain is the person who's not flexible, struggles with cooperation, doesn't like to go with the flow, doesn't see options, and struggles with the error correction, okay? This is a part of the brain where maybe you luminate, you can't get a thought out of your head. This part of the brain should work smoothly and should let you shift gears, okay?
But when you tell me I just get stuck and I just worry, worry, worry about the same thing over and over and over again, I'm going to give you something that calms down this part of your brain. Because you're telling me this part of your brain is having a hard time doing its job. Because you'll get stuck, you'll worry, you'll be rigid, you'll argue, you'll be oppositional. Somebody says something and the first thing you say is no. Or you think about the reason it's not gonna work or something like that. You just, you don't have a flexible brain. This part of the brain is more prone to addictions.
So when somebody has an eating disorder or they have some sort of addiction, I'm thinking, you know what? It sure would help that talk therapy go better if I fed this part of the brain what it needs to not be so stuck on that substance and to help it be more flexible. So this is an amazing part of the brain when it's working properly. There are no bad parts of the brain. It's just, is this part of the brain happy or not? And the supplements, if you answer those questions right and you put little love notes on your paperwork. They help me figure out if this part of your brain is having a hard time. People also struggle with their basal ganglia. Down here, you'll see that's in the middle here. That's the anxious part of the brain. I get a lot of that in my practice, like anxious parts of the brain. So this part of the brain is going to help you to feel calm. It's going to set anxiety levels. It sets movement. It mediates pleasure.
But if you're tense and nervous, you have anxiety or panic attacks, you have tremors or tics, you hate conflict, you predict the worst, I need to give you something to make that part of your brain calmer. Now, there are 16 brain types because you could have a problem with your prefrontal cortex being down, your ACG being too high, your basal ganglia being too high, and then you could have
So that means those two areas are working too much. And then the limbic system could be too low. The limbic system is more where we have the sadness show up. So this is mood control, motivation, attitude, appetite and sleep, bonding with people, a sense of smell and your libido. So when this part of the brain is not working well and it's low, you can have depression. You can feel like you're not motivated. You could have a.
You attitude. You could have sleep issues. You could have a loss of smell for some random reason, right? And feel negative and guilty and hopeless. So Dr. Amon said, because he's a psychiatrist and he's a brain imaging specialist and in all my trainings over the years, he's always said, who told people they only get one brain problem? Look at all the brain lobes. And this is just a snapshot.
If you have a combination of struggles, you need a supplement that has a combination of solutions. So then when you fill out your paperwork, I have been doing this. I've been doing this approach since 2011 and really aggressively since 2016 with people just looking at these questionnaires.
When you fill this questionnaire out and I'm able to figure out which brain lobes need support, I'll make sure you get a combined supplement. If this is a medication, you need ADHD medication for the prefrontal cortex, that stimulant is going to turn up your already overly active ACG and your already overly active basal ganglia. So then you can end up super activated and stressed out. So then you need a medication for the anxiety and then we never address the depression. And there's nothing for memory in the medical community. Okay. So then with all that said, you can end up on a handful of medications just to deal with your brain. And the supplements are just nourishment. And we have a lot of combined supplements so that you're not taking multiple things. Okay. So that's the brain lobe perspective.
So um this is the cerebellum. So the cerebellum is the bottom of the brain. If you look at this picture, it's pointing to the back of the brain. The cerebellum does not respond to supplements. The only thing you can use in the cerebellum is anti-inflammatories like turmeric or curcumin, something like that. The cerebellum develops very early on and the cerebellum is why people start to lose balance as they age. ah Why when you take a sobriety test, you can't touch your nose, you can't stand on one foot, those types of things. The cerebellum is 80 % responsible for the whole brain. The cerebellum likes exercise and it also connects to the prefrontal cortex. So you could have executive function issues like I pointed out earlier.
Because of your cerebellum. So it's really important for you to tell me in your paperwork if you've hit your head, if you have dizzy spells, if you feel like you have balance problems, because that could be the cerebellum, okay? And if that's the case, then we might need to do some things to help you there, but also exercise is super important to keep that cerebellum happy. Now this is just more information about the prefrontal cortex. You can see the images of the prefrontal cortex from the top, from the side, and from the bottom. And I've literally had people come back from the Amen Clinic with images of their prefrontal cortex where there were actual holes showing up in their prefrontal cortex because of the lack of blood flow to that part of the brain. And that is why they were having so many behavioral challenges. This is that ACG that I told you about. So that's the gear shifter in the brain. This just kind of gets more into that part of the brain.
And then I told you about the five types, okay? So let me kind of take this back down. The brain types, there are balanced, spontaneous, persistent, busy, sensitive, and cautious brains, okay? All right, okay, so let me, I don't know if I can share screen. If you have, let's see, I can share screen.
But I don't know if I can, how would I do that? I wanna show you the protocol. um Let's see, I can, let's do this. Okay, hopefully that is showing up for you. Can you let me know, Danica, if that's showing up properly? It should be a supplement protocol sheet and she may, there she is, she's still with me.
Okay, beautiful. All right. So this is a baby version of what you're gonna receive from me once I receive your paperwork, okay? And you would have done the questionnaires, answered the questions, and based off of that, I'm going to put together something that's got the brand MD multivitamin, or I may decide I don't wanna use that brand MD multivitamin with you, I might want to use something based off of something you said maybe a menopause formula would make more sense for you if you said, hey, I'm really dealing with menopause symptoms. Or if you're a teenager, it's a child in the program, you're gonna have a multivitamin that's different, okay? And so I put the name of the multivitamin you're on right here, and I tell you the dose, it's always gonna be one to two at breakfast, okay? Please do not take the multivitamin on an empty stomach. It's gonna make you nauseated. So I'm always gonna put one to two at breakfast and for my young people, I usually have to come back around and do like a second dose in the middle of the day. um Brain support, that's gonna be the customized supplement for your particular brain type. You might have serotonin support, you might have NeuroLink, you might have memory support on your program. I'm going to tell you what I want you on and then please hear me say this always goes, it's going to be one to three, upon rising. That needs to be on an empty stomach. That needs to be on an empty stomach. And so then if I'm really hearing there's a lot of support needed, I'm going to have you do this instead of with lunch that's going to be after lunch. And I'm going to have you do one to two here as well.
I want you all to see this because when you get the protocol from me or if you already have it and you're just you're watching this after the fact, this is what yours looks like. Now you're going to be on the Brain MD Omega. So that's what that visual is. It's the Brain MD Omega's. And we always do that with food. OK, so I'll have you do probably two here and either two at lunch or if that's too hard, I'll put two at dinner. OK.
If we know you need vitamin D3K2, um I'm gonna usually come in at a more conservative dose and I'm gonna ask you to do 2000 IU and I'm gonna typically put that with food because it's more bioavailable if we do it at a meal. Okay, so we've got a multi, we've got whatever brain support you need, your fish oil and your vitamin D3K2 if you need it.
If I'm hearing that there is something else going on, I'm gonna actually add supplementation for that. So if you tell me that you have low iron, I'm gonna add octoferrin or something like that. If you tell me that you're inflamed and you've got some sort of autoimmune process going on, I'm going to add curcumin, right? And then I'll have this dose for you. And then we send you the full script. um
Recommendation and that's how you order your supplements. Do we have any those of you that are on with me? Do we have questions about the protocol? Because this is a big part of what you actually get from me and the brain warriors way It's not just me teaching this program, but it's also coaching to you specifically and you can ask at any point here because we're getting towards the second half of this um Okay, let me go back to this, okay
So if you have protocol questions at the end, let me know. I want to get you ready for your pantry cleaning. Okay, your pantry cleaning. So next week is a lot of food talk, okay, because we're on sustenance that week, okay? So I want you to just start paying attention to labels. Okay, start paying attention to labels. Now, as you go into Thanksgiving, kind of look at that as a different day for you.
As you think about going through this week, we have a whole lot of days this week that have nothing to do with Thanksgiving, right? So look at your labels this week. Better yet, um eliminate food-like substances, okay? So things that are processed, foods that have more than five ingredients, foods that have a bunch of cheap vegetable oil in them or hydrogenated oil or trans fat or high sugar.
I want you to consider getting rid of those foods. And if you want to do show and tell next week, if you want to put on a table the foods that you are not sure about and want me to look at it, I am happy to do that. Take a picture, bring the picture to the session. People can be really confused about the foods, but artificial sweeteners like Sweet and Low and Equal and all those, I like Stevia. Stevia is totally on program, so we can totally do Stevia. Monk fruit can really upset people's stomachs. So I tell people to kind of decide on that one themselves. I just like stevia, um all natural organic stevia. I find it does the job for me and my family. And also look at cereal, bread, white rice and pasta. We want high fiber foods. So if you're gonna keep pasta in the diet, because this is not a low carb plan, it just needs to be.
It needs to be whole wheat. It needs to be like brown rice pasta. It needs to be something that's got a lot more fiber, lentil pasta. And I had been living this lifestyle since 2008, roughly. And I've been gluten free, I think, since 2010. I haven't had gluten in a long time. This was so much harder back then. Okay, things are so much easier now.
All the things I tell you that you need to do, it is so easy. Because everybody's sensitive to everything now. Everybody's stomach hurts when they eat things. Everyone's brain is foggy. We're becoming more more more sensitive to our environment. So these foods are way easier to find than they ever were before. And so you can find brown rice or wild rice or black rice. There's all kinds of different high fiber rice. You can find low carb breads.
We can talk more about those and cereals, so just pay attention to kind of cleaning out the pantry. All right, so some takeaways for you. So no heavy lifting when it comes to that pantry. We're gonna keep it simple. Just kind of make a note of heavily processed foods.
I want you to know your brain type. Now, if I did your assessment, you should have love notes at the bottom of your protocol telling you your brain type. You probably know, you're probably suspicious of your brain type already. You probably could tell me, I am a spontaneous brain type, Tiffany, um with some memory issues, or I am a very busy, persistent brain that kind of gets stuck on things, or I'm a combination of the two somehow or I'm very sensitive, I'll cry at the drop of a hat and I can be kind of moody and not want to get out of bed sometimes and not have any motivation. Like we all know about our brain, but a lot of times we pathologize things and we make everything purely psychological. It's like now I have depression or now I have anxiety and not necessarily. Maybe it's just that.
One part of your brain's just not getting enough blood flow or you're not eating properly for that part of your brain. So what I'm trying to do is say, I'm okay with there being a psychological explanation for things, totally. I'm not taking away a diagnosis at all. But I am saying the more we know about how our brain functions and what each brain lobe needs, it just changes the whole conversation.
and you can get your whole brain healthier and improve your mood at the same time. It could be that part of why you're having memory issues and focus problems is that the cerebellum needs more exercise. Because remember, the cerebellum connects to the whole brain. Every brain lobe you have has to innervate into the cerebellum. Every brain lobe. I thought that was so powerful when I learned it.
because exercise movement is what the cerebellum loves most. It really loves Zumba class. So if you like Zumba, one takeaway now before we get to the exercise week is just start dancing four days a week and your brain will improve. I absolutely promise you, you will have a better brain because you do Zumba four days a week. Isn't that, that's just amazing.
It's just so easy and you only have to do that 20 to 30 minutes a day. You do not have to become a Zumba, you know, a fish and auto. You just have to do it four days a week because the cerebellum likes dancing. The cerebellum innervates to all brain loads and every single brain lobe has its own reason for liking dancing. Even bad dancing improves the brain. Bad dancing improves the brain. Okay, so.
Instead of thinking you need some sort of medication, I am trying to give you the keys to unlocking understanding of your particular brain. Okay? So we want to understand why we chose the supplements that you're taking, right? And so I want you to take them for sure, but I also want you to be able to watch this and watch it again. The recording should be sent to y'all immediately following our sessions. Understand from... what we do together, what I've explained to you today, why I put you on the certain supplements that you're on. If you're not clear and you wanna ask me today, you can. If you get to taking them and you don't understand what this is for, then just shoot an email to the team. We have five weeks together. I want you to make sure you feel comfortable on the supplements. I wanna say this. You start the supplements and in 10 to 14 days, you start to feel the impact of the supplements. You will know if we got the supplements right and if we got the dosing of the supplements right in 10 to 14 days. If you were in the master class and you say to me, I'm not feeling anything yet, I'm going to ask you what you're doing just like I would if you were a one-to-one client. Did you take them consistently? Are you taking them with food? because it doesn't make sense. These are medical grade supplements. You are going to fill them at that two week mark. They are fully loaded. So I might need to have you take more than I thought you needed, and you have me here to coach you. That's the beauty of our Mondays together. Please stop at the end of the session and say, I don't know. I just don't feel anything. Or, oh my gosh, I could totally fill the supplements four days when I started on them.
I can immediately tell. Some people are very sensitive to the amino acids. um just, each person is so different. Okay? So I want you to understand why and I want you to tell me how you do with them, okay? And if you have a hard time swallowing, because that's like a real thing these days with supplements for people, then let me know that because you might need a protocol. It's one of those things that you put in a love note in the paperwork, like, please provide me with powders or liquids.
Because I have an arsenal of options available to you and we don't have to just use Dr. Amen supplements. I've got, you know, every brand of supplements nationally and internationally available to us. I can customize what we need. um Okay, so then you're gonna take the supplements, like I was just saying, and you're gonna get ready to clean your pantry and stock up on healthy food, okay? So this week is used as a way to get ready for their nutrition week, so now all of a sudden it's not just dropped in your lap. But I'm going to tell you, it's getting as close to nature as possible. That's really all I'm going to ask you to do. Eat real food, try to avoid eating manmade food. If it's manmade, it's probably going to create some sort of problem. It needs to have as few ingredients as possible. um That's what we want.
We want to just get back to nature. Fruits, vegetables, lots of protein, um water, and then healthy fats and starches. So a meal could look like, Thanksgiving dinner is a great example of kind of getting back to nature. People are usually making a turkey. So we're not having some processed meat. We're going to have a turkey.
You might have sweet potatoes. Now we might add all kinds of sugar to sweet potatoes, but before we did that, they were harmless sweet potatoes. Okay, so sweet potato is like a real food that grew out of the ground. Okay, so we've got turkey and sweet potatoes. Somebody might make green beans or they might make roasted vegetables or we might have collard greens. I'm so looking forward to collard greens at Thanksgiving, right? We're gonna have like vegetables at Thanksgiving. Look at that, that's a vegetable, that's a meat.
That's a carbohydrate, right? So I understand how Thanksgiving works. We're gonna put gravy all over the turkey, but on a non-Thanksgiving day, what we would do is we would use olive oil on the turkey, olive oil on the vegetables. And you would use grass-fed, yummy butter, Kerry's Gold butter on your sweet potato. You could use stevia, you could use cinnamon. When we normally do sweet potatoes ourselves, like a sweet potato mash, we use coconut milk or some sort of almond milk, a higher fat version of that. We use stevia, we use all kinds of butter and cinnamon. And people usually report that it doesn't taste, because I have very normal people that come to our house for Thanksgiving and it doesn't taste that different to them than the other stuff, just as they have the marshmallows on top. So that's like Thanksgiving is like real food. It's real food.
That's how you're supposed to eat all the time. That's how you're supposed to eat all the time. So for me, as I'm going to navigate through Thanksgiving, I'm just loading up on a ton of different kinds of vegetables. We've got a, for my husband, we've got a uh root vegetable uh medley kind of thing that's going to be one of the many sides. Whole cranberries instead of the cranberry gel that we all grew up on because that's what we thought that cranberry sauce was, was that gel in the can. So, you know, we just kind of try to get it as holistic as possible. I do not expect y'all to start there next week, but I want you thinking about like, this isn't actually a bad meal when you think about it. This is a brain healthy meal. We just add things onto it that make it a bit problematic. So your leftovers can actually be quite healthy. They can be quite healthy, okay?
So just kind of keep that in mind. I tend to give away all the stuff that I don't want to stay in my house and then I keep a lot of turkey. We even keep the ham. The ham isn't covered in a bunch of syrup. We keep the ham and it's like pasture pork, organic pork, those types of things. You can do this. So that is week one. I actually did it under time, which is amazing. Okay. So I will see you in next week's master class. We're gonna be going over sustenance. Week two talks about new habits, nutrition, and water.