3 ways to increase your Dopamine

The dopamine naturally produced by your brain makes you feel good and have self confidence. You get a rush of rewarding dopamine in response to pleasurable activities like food, sex, and nailing your to-do list.

On the other hand, without enough dopamine, you may feel sluggish, depressed and uninterested in life. Here are some different methods to boost your dopamine levels if you're feeling a little low.

 

1. EAT YOUR WAY HAPPY

a.  Tyrosine.  Almonds, avocados, bananas, low-fat dairy, meat and poultry,

Lima beans, sesame and pumpkin seeds all help your body to produce more dopamine. Well sourced soy products, fish, dairy, and meats also help.

Here is MY DAILY SUPPLEMENT.

b. Increase your antioxidants. Dopamine is easy to oxidize, and antioxidants may reduce free radical damage to the brain cells that produce dopamine.  Antioxidants:

  • Beta-carotene & carotenoids: Greens, orange veggies & fruits, asparagus, broccoli, beets
  • Vitamin C: Peppers, oranges, strawberries, cauliflower, Brussels sprouts
  • Vitamin E: Nuts and sunflower seeds, greens, broccoli, carrots

c) Phenylethylamine (PEA), an ingredient found in chocolate, elevates dopamine. PEA also provides weight loss-related therapeutic benefits. You can order this online. Talk to your doctor beforehand. I recommend Dr. Stephanie Daniel of functionalmedicinesf.com

2. MOVE, REST... and SET GOALS!

a. Exercise increases blood calcium, which stimulates dopamine release and uptake in your brain. Try 30 to 60 minutes of walking, swimming or jogging to jump-start your dopamine levels. It also ups your endorphins. A genuine laugh or a stretch gets your endorphins going, which is similar to a dopamine high. 

b. Sleep. One of the best ways to feel energized and ready to tackle the day is to get plenty of sleep. Help the body rebuild your dopamine stores Don't get fooled by the temporary Dopamine burst you get from skipping sleep. It's an evolutionary work around the body provides to get you through sleep deprivation but comes at a price. You'll feel fatigued, groggy, and irritable, but your dopamine levels will be through the roof for a short time.

c. Goals make everything a game!

Reach a new goal. Dopamine is all about pleasure and reward. We can absolutely train our brain. Whether it's important to you to get to the coffee shop on time or finally get that PhD, reaching a new goal will put your pleasure centers into party mode. Every little goal counts.

3. SUPPLEMENTS & MEDS

a. Try a supplement.  Vitamin B6 & L-Phenylalanine (DLPA) can elevate dopamine in the brain. Here are the bundles I've put together from top companies. WholeFoods & boutique shops like Rainbow Grocery also carry good brands.

b. Medication that increases dopamine. Depending on the symptoms you're exhibiting, your doctor can prescribe medication that will increase your dopamine levels. The brain tends to upregulate over time and attempt to adjust back to your base level which results in many people taking more and more of the substance to achieve the same levels. Here is what is currently out there.

  • ADHD: If you're really struggling to focus on tasks and experiencing hyperactivity, your doctor can prescribe psychostimulants like Ritalin to inhibit dopamine reuptake (putting dopamine away). More dopamine is left in the synaptic cleft, where it has its effect.
  • Depression: Low dopamine is associated with depression. You can talk to your doctor about starting an antidepressant if natural methods don't work to relieve symptoms of low energy. Most antidepressants deal with serotonin, a different neurotransmitters associated with calm bliss over dopamine's motivated reward. The most popular Dopamine affecting antidepressant on the market is WellButrin. The major downside is the body's adjustment to the additional epinephrine on the synapse making the drug less effective over time. It can affect sleep in the beginning as well. And if your Dopamine issue starts higher up in the chain at nutrient absorption or toxin levels, an antidepressant will bandaid over the symptoms at best.
  • Parkinson's disease: People who have Parkinson's disease often experience involuntary bodily movement. A dopamine booster called levodopa is often prescribed for Parkinson's patients. There is some correlation to low dopamine being a possible cause of Parkinson's. Scary!

Apparently there's even something called ECT (electro-convulsive therapy -- once deemed precarious is now returning in popularity) have shown to be effective in raising dopamine levels. I'm assuming it's an electrical impulse strategically sent to a specific part of your brain. Hadn't heard of this one.  Talk to your doctor.

SUMMARY:

Eat, sleep, & move to feel good. Structure your day around little winnable games to enjoy boosts of dopamine throughout the day. Sleep enough to refill the tank. When in doubt, nap or sweat it out. You deserve to feel good.

 

 

LIVER DETOX

Liver- Processes toxins & Fats when healthy

Liver- Processes toxins & Fats when healthy

13 Foods that make a big Difference

Garlic- Liver Allison & Selenium- aid in liver cleansing

Grapefruit: Vitamin C & ANtioxidants, Boosts Liver Detox Enzyme, flushes carcinogens

Beet & Carrots- High in Flavanoids

Green Tea- Caticans (asist liver function) and antioxidants

Leafy Green Veggies- so powerful, chloryphyll (suck up blodd toxins), eliminate chemicals, pesticides)

Avocados- produces glutathoine which liver needs 

Apples- High in Pectin

Olive Oil- cold pressed, organic olive, hemp, or flax oil help create lipid base in body to suck up toxins in body

 B vitamins improve fat metabolism and liver function and clear congestion

Cruciferous Vegies- natural emzymes necessary. Cabbage- helps activate 2 crucial enzumes that help liver flush. Artichoke, asparagus, okra and brussell sprouts also fabulous.

Lemon / Lime- citrus = vitamin C helps make toxins water soluble. Drink in morning for liver stimlation

Walnuts- Argenine amino acid help detox amonia and support glutathione production in liver

Turmeric- liver favorite spice that assists enzymes in 

 

LIVER CLEANSE- 

-DAY 1: carrot / beet/ cabbage / spinach/ lime juice or smoothies 1 day before

-DAY2: Fast all day (9.5 PH water good). Minimum stop eating by 1pm. Mix 4 tables spoons of edible EPSOM SALTS divided into 3 separate cups of water.  Drink one Cup at 6pm. At 10pm once COMPLETELY ready for bed, mix a glass of extra virgin organic olive juice and 3 lemons worth of juice. Get in Bed and drink fully, immediately lying on our back or right. Expect a bit of sleeplessness.

-DAY 3: 7am or later- Drink 2nd Cup of Epsom Salt water.  Return to Bed or watch relaxing move 9am Drink 3rd Cup. Expect a lengthy release from your urine and bowels.  Continue juicing and eating VERY clean. No alcohol, processed foods, or sugar.

-DAY 4: Eating from the list above, continue to flush with PH water and get plenty of rest.

 

YOU DESERVE TO FEEL GOOD

 

____________________________________________________________________________________________________

GETHSH is a wellness blog dedicated to researching the variables in the formula to feeling good. All suggestions should be reviewed with your licensed practitioner and taken on your own free will.

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GetHSH Goal Setting Tips feature in 'Inspiration&Celebrations' !

Repost from fabulous 'Inspirations and Celebrations'

Repost from fabulous 'Inspirations and Celebrations'

People often set new goals (or resolutions) at the beginning of a New Year. But, setting and achieving goals should be something we do throughout the year, if we want to continue to grow and evolve. Whether you do a #MondayMotivation mantra or establish a weekly to-do list, creating personal and professionals goals helps you envision your future and work toward accomplishments.

Even when you’re moving along through life, feeling like you’re on the road to accomplishment, it’s human nature to experience moments of doubt or uncertainty creep in. While these fleeting moments can certainly feel depressing or confusing, don’t despair. These thoughts don’t have to derail you from reaching your goals; they’re just bumps in the road that you need to go over. Fortunately, there are ways to get motivated and stay on track (even during times when you feel off-course).

 

How To Set & Achieve Your Goals

To help you set and achieve your goals, today’s self-help guide features 5 inspiring ideas from Authors, Motivational Coaches & Speakers, and self-help experts.

1. Set A Manageable Goal and Hit It

Sara Plummer Barnard, a relationship & happiness consultant and the creator of Get HealthySexyHappy (from San Francisco, California) says, “Pick a small manageable goal that would make your life a little better and stick to your commitment. Nothing feels better than showing up for ourselves and doing what we say we are going to. It leads to confidence, happiness, and a replacement of fear with excitement.”

2. Count Your Accomplishments

Barnard goes on to say, “We are bombarded with images of where we lack. Practicing celebrating all of our wins trains our brain to be less anxious, kinder to ourselves, and releasing gapping rewarding brain chemicals.”

3. Create A Timeline

Brian Brandt, the CEO & Motivational Speaker at Core Insights in Tyler, Texas, suggests that “Having a vision for your year, or your next five years, gives one a sense of excitement and discovery. Understanding the trajectory of your life, and making decisions based on that course, often energizes people resulting in exponential success.”

 

4. Learn To Let Go

While it’s helpful to set and strive for goals, sometimes life has different plans than we mapped out. Instead of having a melt-down when life throws you a curve ball, take a deep breath and let go. Sherica A. Matthews, an Author & Life Coach from Houston, Texas suggests that we “Stop trying to control everything and just let it flow. Learning to let go of control, learning to be flexible and realizing that the things you’re stressing about today really won’t matter tomorrow – eliminates all of the worry and stress in your life and allows more happiness and joy to come to you.”

5. Think Positively

While it may not be a determining factor on the goals we set, the way we think affects our emotions and our actions. That’s why it’s imperative to think positively, especially if we want to create good outcomes. Cara Maksimow, a licensed clinical social worker and author in Madison, New Jersey says, “What we focus on becomes our reality. When we spend our time listening to negative news stories or complaints, that tends to be what we see. When we adjust our focus to the good (in life), we open up our ability to see more and more good. Our brains notice what we consciously spend time on. (At the end of the day, ask) – What was the best part of the day? What did you accomplish? What are you grateful for?”

25 ways to be happier

Repost from InspitationsandCelebrations - check out #13 :)

25 Experts Tips on How To Be Happier

To celebrate the International Day of Happiness, today’s personal growth guide features 25 tips from happiness experts (including Psychologists, Counselors, Social Workers, Self-Help Authors, and Motivational Speakers) on how to be happier.

1. LOVE YOURSELF: “The best way to be really truly happy is to love yourself. External happiness will be brought into your life when at your core you are genuine in your thoughts, words, and actions. Embrace your strengths and accept or change your struggles.” – Kelley Kitley, LCSW is the owner and psychotherapist at Serendipitous Psychotherapy, LLC. in Chicago, Illinoi.

2. IMAGINE THINGS GOING RIGHT: “When everything is going wrong, explore the ideas of some things going right. Happiness is typically conditioned upon a state of being. People experiencing unpleasant phases of life can achieve happiness when they make the right things bigger. Make your happy bigger than your problems.” – Shannon Battle, LCAS, LPC, CSOTS is the Clinical Director of Family Services of America in Fayetteville, North Carolina.

3. END NEGATIVITY: “Reduce stress in your life by avoiding negative people and staying around positive people as much as possible. Stop watching the news or at least reduce your viewing as there is so much negativity in the news. Supplement with the anti-stress mineral, magnesium.” – Carolyn Dean, MD, ND is a stress management expert and nutrition expert, as well as the author of The Magnesium Miracle and The Complete Natural Medicine Guide to Women’s Health.

4. DO GOOD, FEEL GOOD: “Doing nice things for others has been research-proven to increase your happiness and boost your mood. Giving back to others can help you to take the focus off of yourself and your worries and can improve someone else’s day. Kindness and compassion are some of the most important things that we have to offer.” – Jennifer Rollin, MSW, LGSW is a Mental Health Therapist and Social Worker in North Potomac, Maryland.

5. WRITE IT DOWN: “Write down one thing (you) are grateful for every day. There is extensive research that supports the effectiveness of gratitude in making people feel happier, and the act of writing it down helps my clients develop a gratitude-habit which eventually becomes a way a viewing the world.” – Marie Levey-Pabst is the founder of Create Balance and a consultant who helps parents find balance and joy in their lives.

6. DO WHAT YOU WANT: “Do things that you want to do versus things you feel you should do. Should is guilt inducing and it drains our energy. When it’s a want, it empowers us.” – Jenn DeWall is a professional coach and motivational speaker in Denver, Colorado.

7. BE GRATEFUL: “Build a gratitude list, embrace progress over perfection, laugh at yourself, find your passion, and live with integrity.” – Richard London is a motivational speaker, author, and the owner of A Handbook for Life Center in Matthews, North Carolina.

8. VALIDATE OTHERS: “Validate others. This is simple and powerful. Throughout the day actively look to thank other people for their contributions; thank the grocery checker for a good job; thank a police officer for being out there for you; thank the paperboy. It’ll make their day and yours.” – Dr. John McGrail,  PhD, is a Los Angeles-based clinical hypnotherapist, self improvement expert and personal/relationship coach, as well as the author of The Synthesis Effect: Your Direct Path to Personal Power and Transformation.

9. FIND UPLIFTING PEOPLE: “There are many benefits to spending time with people who encourage, uplift, support and cheer for you, not against you, some of which include improved health, reduced stress and increased creativity. Lifters genuinely want to see you do well. They celebrate and encourage awesomeness which in turn allows you to find more awesomeness within yourself.” – Tammie Norn is a certified leadership speaker, trainer, and coach in Ontario, Canada.

10. TAKE A BREAK: “With the fast pace of our society and all the instant connection, it’s difficult to step back and take a breath. Schedule a 15-30 minute break to rest, unplug, and do absolutely nothing. Put this important meeting on your calendar and protect your time.” – Kanesha Baynard is a Life Coach and Author in San Francisco, California.

11. KNOW YOURSELF: “Watch for patterns in your life, and seek to understand why they are occurring. This allows you to capitalize on the great ones, and course correct on those that aren’t making your life better.” – Brian Brandt is a Motivational Speaker and the CEO of Core Insights in Tyler, Texas.

12. MAKE A SCHEDULE: “We should always know our goals and priorities. We have to schedule minimum time for each and ever part of life, (such as) career, family, personal time, and health. Just measure and monitor (your time), and you will have a good habit developed in no time.” – Shawn Chhabra is an Author and Podcast Host of “Winning The Game of Life Podcast” on WGL.FM in St. Louis, Missouri.

13. CELEBRATE YOUR WINS: “Count your accomplishments. We are bombarded with images of where we lack. Practicing celebrating all of our wins trains our brain to be less anxious, kinder to ourself, and (helps us) release rewarding brain chemicals.” – Sara Plummer Barnard is a relationship and happiness consultant who helps people get past their past and into their best selves.

14. BE RESPONSIBLE FOR YOURSELF: “You are responsible for your own happiness. Do not rely on others to make you happy. Create a life where you do things you enjoy, a life that brings you happiness.” – Dr. Raquel A. Stuart is an Author, Educator, and Radio Host as well as the Founder & CEO of Sistas Speak, LLC. in Willingboro, New Jersey.

15. RELEASE CONTROL: “Stop trying to control everything and just let it flow. Adopt this philosophy to your life. When something in your life goes wrong, just yell ‘plot twist’ and move on. Learning to let go of control, be flexible, and realize that the things you’re stressing about today really won’t matter tomorrow eliminates all of the worry and stress in your life, and allows more happiness and joy to come to you.” – Sherica A. Matthews is an Author, Life/Relationship Coach, and Speaker in Houston, Texas.

16. START THE DAY RIGHT: “How we start our day sets our mood for the day. We should wake early to be able to ease our way into the day. Have a cup of coffee, listen to a podcast, watch something you have been saving on your DVR. If you start your day calmly and in an enjoyable way, you set the tone for the rest of your day.” – Nicole Martinez, Psy.D., LCPC is a Psychologist and Licensed Clinical Professional Counselor.

17. EXERCISE: “Exercise frequently. Physical exercise increases endorphins and dopamine release which promotes happiness. If possible, spend some of this time outside. Sunlight increases the production of Vitamin D, which promotes a positive mood.” – Dr. Jared Heathman is a psychiatrist in Houston, Texas who is trained in child, adolescent, and adult psychiatry.

18. LET IT GO: “Don’t harbor ill-will or grudges. When we hold onto grudges, it only becomes our burden. Get rid of negativity. Look into things that make you feel less happy and eliminate those from your life. Pessimistic people, bad news, social media, etc. (Just) let it go.” – Joshua Evans is an enthusiasm expert, speaker, author, and mentor at Enthusiastic You! in Houston, Texas.

19. MEDITATE: “One of the easiest and simplest ways to be happier is to develop a daily meditation habit. It only takes a few minutes a day, but just by taking the time to sit up straight, close your eyes, and focus on your breathing, you can, over time, decrease your stress levels.” – John Turner is the CEO & Founder of QuietKit, which provides guided meditation for beginners (for free).

20. MAINTAIN HYGIENE: “When we are oscillating towards feelings of sadness, we tend to lay in bed for more hours than not; not shower; watch television all day. When we (do these things), we are not activating our bodies and this can further contribute to sadness. A refreshing shower has a positive impact on your mood and day. Therefore, the internal and external go hand-in-hand.” – Dr. Stephanie J. Wong is a Licensed Clinical Psychologist in Palo Alto, California who helps people that long to be connected to others, maintain sobriety, and feel accomplished.

21. CHANGE YOUR FOCUS: “What we focus on becomes our reality. When we adjust our focus to the good… we open up our ability to see more good and happy moments. Our brains notice what we consciously spend time on. Spend more time recognizing the good, (as) the positive and the uplifting stories allows us to be more aware of the positive and increase our level of happiness throughout the day.” – Cara Maksimow, LCSW, CPC is a Madison, New Jersey-based Licensed Clinical Social Worker, Life Coach, Motivational Speaker and Author of Lose That Mommy Guilt Tales and Tips from an Imperfect Mom.

22. TAKE ACTION: “Finding happiness requires action. If you are not feeling happy, you need to do something different. Start by asking yourself, ‘what in your life is keeping you from being happy?’ The action you need to take to find happiness comes from those feelings. Whatever you can do now to elicit those feelings is crucial to finding happiness.” – Loris Brant B.A., B.Ed. is the Author of The Happiness Toolbox: Finding Happiness Regardless of Circumstances (launching June 1, 2016), a  Teacher, Life Coach & Master Spirit Life Coach in Ontario, Canada.

23. ENJOY THE LITTLE THINGS: “Remember that our lives happen in singular, small moments. We can consciously make those small moments feel magical for ourselves and for others. All to often, we focus on big celebrations or future events we think will make us happy. But the truth is, when we get present to small moments and we do little things to brighten up those moments, our lives start to take on this technicolor feel.” – Sherry Richert Belul is the Founder of Simply Celebrate in San Francisco, California.

24. JUST SMILE: “Facial feedback works because the brain senses the flexion of certain facial muscles (like the zygomatic major, which is required to smile) and interprets it as “Oh I must be happy about something.” Similarly, if that muscle isn’t flexed then your brain thinks, “Oh, I must not be happy”. In addition to the direct neural feedback, in the real world you also get the added advantage of social feedback. Smiles are infectious (perhaps another post on mirror neurons in the future). So even if you don’t feel much happier, the people around you are more likely to smile, and that can improve your mood as well.” – Alex Korb, Ph.D. is a contributor to Psychology Today.

25. WEAR UPLIFTING COLORS: “Based on the study of Color Psychology, colors can have an effect on the way we feel. Invigorating colors (such as yellow and orange) tend to help us feel more upbeat, socially-inclined, and optimistic. On days when you need an extra boost of cheer, opt to wear a mood-elevating hue.” – Christina-Lauren Pollack is the Lifestyle Blogger behind Inspirations & Celebrations, as well as a contributing writer to Carmel Magazine, The Los Angeles Fashion Magazine, and the Huffington Post.

My personal supplement protocol

Focus. Energy. Clarity. Calm.

In pursuit of a brain that works and a mood that's happy, I've tried a ton of things.

My supplement cabinet is now filled with nutritional hacks for PMS relief, focus, mood boost, and hangover avoidance. I prefer trusted brands that have good sourcing and come recommended by friend and functional medicine superstar Dr. Stephanie Daniel. Her suggestion toward Julia Ross's book on amino acid therapy kept me off anti-depressants during a tough time. I am now convinced that one trigger for depression is a depleted brain.

When the nutrient suggestions started getting overwhelming, I created a graph to keep them organized. I color coded the supplements so I could see which colors/nutrients played a role in multiple benefits. Notice how green Omega3 is involved in everything.

Then I worked with the supplier to get bottles I take regularly bundled at discount so I could offer savings to my wellness coaching clients. I have their permission to include them here.

Everyday I make sure to get my Bs, Cs, Ds, Omega3s, minerals, and amino acids. Here's why:

Amino Acids are building blocks that help make our skinny/pretty/happy hormones and brain chemicals. B vitamins pull double duty in the body!! They are the mechanics that help convert these building blocks into hormones and are also the soldiers that buffer against stress. If we're stressed, we often don't have enough Bs left over to make enough feel good chemicals. With that workload, we go through a lot of Bs and many of us require a converted "methylated" form. Vitamin B injections work well for many and I love them.

Vitamin D3 is the energy, happiness, thyroid function, appetite suppression, bone strength, and immune system 'super hormone' that most of us are low in. I like Vital Nutrients D for when I travel and an under the tongue spray for home.

Omega 3s are the good fat our brain craves. Mood and clear thinking are directly tied to Omega3 fatty acids present in the body. The aging brain needs even more.

Minerals are the cofactors that make sure the important reaction in the body take place. Magnesium, the calming mineral that is crucial in the brain is involved with over 300 chemical processes in the body!

Probiotics are the good gut bacteria linked to happy mood, manageable waistline, and possibly everything else! Fiber feeds our good bacteria, sugar feeds the bad bacteria, and probiotics refill the ranks giving us more of the good. Helpful if our partying lifestyle, stress, or antibiotics have killed off our good guys. Below are the daily 5 I take.

I start my morning with a ton of lemon water to flush my organs and get my adrenal, immune, and skin supporting Vitamin C.  I take my brain and mood supporting amino acids on an empty stomach. If I want extra focus, I'll take a Neurothera or a NooTroo nootropic. If it's a tea/coffee day, I like the bullet proof executive style of blending nutrient rich grass fed butter into my tea for delicious brain food.

After a couple of hours of fasted work time and flushing of my system, it's time for a protein rich meal with eggs or salmon. Here is where I take the fat soluble supplements like B, D, and Omega 3 that absorb best in the presence of fat. 

If the work morning has left me anxious, I'll take a calming NeuroCalm filled with Taurine, GABA, Magnesium, and L-Theanine.

Because my stress hormone cortisol is unfortunately high, I also take a daily adaptagen formula that builds back my buffers giving me more stress resilience. I wrote the FreeTheFat weight loss program around this product after seeing stress' connection to stubborn weight retention.

The desire to feel focused but calm while lowering both my inflammation and cortisol inspired the CALM HAPPY FOCUSED bundled. Neurothera is the addition here with it's cognitive amino acids and mood boosting herbs.

The rest of the bundles are found on the supplements page and shown below.

Notice that the same 5 supplements are put into different combinations for desired mood effect. These are my favorite addon to my daily essential 5. I like the CALM HAPPY FOCUSED 4 pack -which is the same as buying Calm Pack + Happy Pack (but cheaper when bought together). Not until I venture out of mood / stress  and into beauty / hangover helper do new supplements emerge from the antioxidant family.

If I've been partying alot, I take the 3 antioxidant rich blends found in the BEAUTY BLEND. The hair/skin nails for beauty, antioxidant formula for anti-aging and the liver detox to support my liver.

If I'm running low in general, I'll restock with the biggest bundle THE WORKS that comes with wonderful digestive enzymes to get the most out of my food and free radical destroying antioxidants to help with aging and hangovers. This has the highest overall savings but still feels like a huge sticker shock even though I can do the math logically.

And finally, my super secret for when I'm truly depleted: IV therapy. 

Dr. Ahluwalia of Dryp.com has locations all over the bay. At $200-$300 a pop it gets pricey but man does it work to put you back in the game. I love the master antioxidant Glutathione add on!! Come flu season, opt for the extra zinc and selenium.

Love to hear your tips and tricks!

 

Here are a few other helpful graphs I put together along this journey to feel good.

Amino Acids and their Benefit:

 

Nutrient Benefits

 

Always open to new nutrient suggestions, leave yours in the comments below.

What I learned creating a weight loss program.

I wrote my first wellness book in 2016. I wanted to understand the digital marketing process and had a partner focused on the weight loss arena. I had a suspicion that the same things that were adding weight to us were also causing depression and fatigue.

I spent 6 months writing FreetheFat - a stress reducing slimming system. Another 3 months building the website, established a corporation, legally tying to a business partner, hiring a rad spokesperson, shooting a commercial and exercise video... the whole deal. It took most of my focus and I all but ignored this blog.

And it didn't go as financially planned.  Here are 4 things I learned:

1. Follow your passion, seriously

I got talked out of writing the mental health and relationship health books I am passionate about in favor of the weight loss genre. Because time and energy are so valuable, it only makes sense to only go big in areas we really care about. When it gets tough, we stand strong on the hills we're willing to die on.

I'm really passionate about how our inner monologue and external relationships affect our perspective and happiness. The weight loss follows faster when we're happy and relaxed. We eat less to fill a hole or avoid a scary task and more to enhance productivity and pleasure. We rest enough living in faith that the important stuff will get done.

2. Certain fats are really important & sugar is the enemy

While researching FreetheFat - a stress reducing slimming system, I learned how important good fats are. Omega3s help with mental health, weight loss, and feeling satisfied.  I smear everything with avocado, organic butter, flaxseed oil, or coconut/MCT oil now.

I learned weight loss is highly up to our individual genetic makeup but sugar is bad for pretty much all of us. Like really bad. From the stress hormone release to turning on fat storage mode, sugar jacks us up. But fiber helps and sleep is the master reset. Anything that calms and heals get us lean. Anything that spikes cortisol adds to weight gain mode.

So I made very little money but learned how to manage the stress of that - including how to not turn toward my favorite vice - sugar. Well, at least without fiber and plenty of water to balance.

3. We can do it!

We really do have the tools to do the things we're meant to do on this planet. Anything too good to be true really is just that. My business partner didn't end up knowing how to do most of the things he thought he could - but what a cool experience to show myself I could do/learn/find most myself.

And wow did my community show up and spread love and support. That alone was worth the frustration. In the end, I found a new bestie tech team member, wrote 300+ pages, and learned to manage disappointment. I even had the time to experiment with nutrient combinations finding success with amino acid therapy.  Check out my findings:

All that nutrient research showed that intestine absorption is tricky business and supplement sourcing matters. I couldn't align with those lucrative but suspect supplement providers.

After the initial business partner frustration, I connected with a medical grade supplement supplier my doctor friend uses and didn't have to feel morally conflicted in suggesting questionably sourced, profit-focused vitamins.

If things had gone as planned, I would have deferred to early advisors and accidentally become another shady vitamin pusher. Talk about losing my mission. The universe kindly led me instead to trusted brands at discount.

 
 

 

4. Count the wins & only the wins.

Staying engaged with our journey and proud of our attempts is winning. Staying focused on these wins is essential for a positive mindset and a life we're excited to show up for.

I will forever turn to sleep, morning fasting, lymphatic movement, certain herbs, and deep breaths when I want to get bikini ready. I won't attempt to lose weight by spiking my cortisol, destroying my joints, and breaking down my body. Devoting a year to writing a program - even if for only me - is worth what I learned.

Finishing something is huge for my perfectionist brain. If nothing ever feels good enough, saying something is done is damn near impossible. But the 1st draft is done!!! I needed to get my first book done so I could get the rest written. I'm proud of creating these and I'm choosing to count the wins.

I put together 8 guides, 7 supplement bundles, 1 large book, produced a voice recording, and a website. Peter Diamondis is right about "Fail often and fail forward." (His book Bold is fantastic btw). I can be really hard on myself and 2017 is all about celebrating every win keeping the mind in a state of empowerment and excitement.

Another win was the psychological growth. The experience drudged up all sort of old emotional baggage that I needed cleared. I was really disappointed and fighting my brain's cruel attempt at tying this "failure" to all future failures. Old disappointments, false programming, and anxieties needed to see the light so they could be addressed. Super grateful to have new awareness around what those inner sabotaging voices quietly say all day long. No wonder it's tough to get stuff done.

Plus, when I got really frustrated, I hopped a plane to South Africa where I read two more fantastic health books, had the trip of my life, climbed Lion's head, and supported a dear friend who is changing the world for women's safety. I would never have been so trigger happy if not so desperately disappointed.

The biggest win is the progress on the depression book.  I couldn't ignore the correlation between food and pleasurable escape. My mental health focus just had to look at which foods make us sad and how hard it is to give up a sugary pleasure source when we are depressed. So I ended up writing a 50 pager about my actual passion anyway.

I grew my compassion for those in a losing battle. If we can't address our depression, we're going to have a hard time saying no to pleasurable food and drinks. And feeling shame around that is both unfair and damaging. Focusing on feeling good lets our body reset and drop the protective layer.

This year was littered with disappointment and a perspective stealing urgent feeling of make or break. Failing brought the real lessons and I certainly need the practice in celebrating little wins. And maybe it wasn't about making money after all. 

The real reason we're tired & how it's keeping us fat.

The real reason we're tired & how it's keeping us fat.

We're tired, our wounds don't heal as fast, our hangovers are worse and last longer, and we have stubborn weight that doesn't fall off like it used to. What's going on?

A poisoned culture that's not allowed to talk about the problem.

A poisoned culture that's not allowed to talk about the problem.

Why the US is probably going to continue getting fatter and sicker. When a problem is so big, we'd rather make sick acceptable than chip away at the mountain.

How to survive your first CryoTherapy session.

Cryotherapy is a bit mind blowing. Using Nitrogen gas to drop the air temperature around your naked buns to -238 for a 3 minute healing recovery session appears to not only speed post-workout recovery, it has anti-aging, calorie burning, healing, skin renewal side benefits.

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Being on my wellness checklist, I headed over to the Performist in Palo Alto to see what this state of the art Cryo experience was all about.

After a health questionaire and taking my blood pressure, I'm shown a changing room where a robe, socks, and slippers await. I'm told that metal is no bueno at low temperatures so any, ahem, body jewelry would have to be removed. 

I got down to socks only and bravely walked into a room with a metal standing tube and a nitrogen tank with way to much frost on the knob to elicit comfort.

This was going to be cold.

Once in, I ditched the robe, put on the snow gloves, and looked at the count down as the nitrogen was turned on. Being walked through the benefits was helpful as the temperature plummeted.

The benefits are pretty appealing.

Better post workout recovery as lactic acid is whisked away with the blood flow racing to warm your core. Healing mechanisms turned on. Skin purification for the same reason. As the body pulls the blood out of the extremities toward the core, the dirty blood gets drawn out of the muscles and limbs. Upon returning, it's much cleaner, nutrient rich blood.

Our blood becomes enriched with oxygen, enzymes, and nutrients. The body begins to eliminate damaged cells and toxins from your internal organs and tissue.

Did I mention the endorphins?? There's an endorphin feel good that lasts hours as well as a calorie burn of 500-800 calories as your body revs up the metabolism and calorically prioritizes keeping you warm. 3 minutes of discomfort = up to 800 calories!? 3 minutes that is also healing, revitalizing, anti-aging. I can do this! 

Then there's the white fat cell die off that adds an extra benefit.

The "cool sculpts" of the world use this same technology but only on the "problem areas" freezing and killing the fat cells who eventually get pee'd out after filtering through the system.

. Apparently, the outer layers of skin are those affected by the temperature and that's where the bad white fat cells live. So even in this total body recovery freeze, the outer layers of skin will sacrifice those fat cells first leaving them unprotected against the cold. You'll notice these areas get coldest. Fabulous side effect.

The last 20 seconds are the trickiest. the mind starts doing the "yup, I'm done!" My legs got impatiently tingly & i wanted to sit down.

And then it was over. Upon exiting, I threw my robe back on and was instructed to walk around awaiting blood flow to return to my arms and legs. I really wanted to sit as I had little faith in my legs capabilities. I was assured this was all psychological and my legs were fine. 

Depending on how you handle stress, you may see that side of yourself pop up. I noticed irritation toward the nitrogen administrator. My fight or flight had been triggered with the extreme temperature. What a little fighter I am!

To recap: It's tingly cold, a little unnerving, and your nipples get hard and irritated, but that level of benefits for 3 minutes of discomfort is sooooooo worth it!

Pro Tip: Finding a calm, accepting meditative breath is helpful in accepting the therapy and receive the benefits. Like all of life, accepting discomfort helps it pass quicker and the lesson learned faster. Only when I started to resist it, did I experience the most discomfort and impatience. 

ICE ICE BABY!

This one change helped me start the New Year svelte.

This was the first holiday season I found myself without alcohol. Managing family holidays with out vodka soda is something I would NEVER normally recommend. Your sanity is essential after all & most of our families keep the fun in disFUNctional. 

Here's how I found myself sober through the season and the awesome result come January 1st 2016!

Dec 15th LA Work Event

Dec 15th LA Work Event

This year, on a mid-December trip to LA, I got the annual sinus infection. Lots of exercise, little sleep, colder weather combined with Halloween > Bermuda > overindulging at Thanksgiving and I wasn't exactly shocked my immune system gave me the bird. 

It started with a headache and by end of week had turned into a punishing ear infection.

Now, ice pick to-the-ear pain is usually something I hop on antibiotics for --- but I've been doing the whole probiotics, bone broth, L-Glutamine thing to build back my good gut bacteria. And antibiotics would negate much, if not ALL of my progress.

Like most, I have leaky gut- a dangerous separation of the intestinal wall cells. This single cell barrier on the intestinal wall is what helps absorb nutrients through the gut lining and keeps toxins and food particles from seeping into the rest of our system. Inflammatory immune system reactions and food allergies pop up when food particles & toxins seep through this barrier. My favorite foods could possibly make me sick moving forward - not ok. Gotta seal that gap.

I was scared & grossed out enough to lower my toxins and commit to resealing the bonds between these gut lining cells. The immune system related illnesses like Rheumatoid arthritis and thyroid problems are becoming unfortunately common in modern day culture & my joints have gotten really achy as I push my body to the limit with my high inflammation lifestyle. 

Another fun celebratory December tradition:  boozy, blissful, all you can eat Guardsman charity Crab Feed 

Another fun celebratory December tradition:  boozy, blissful, all you can eat Guardsman charity Crab Feed 

When I say "committed," I don't mean I was ready to give up alcohol or even sugar for that matter. Two huge inflammation offenders I rely on as lifestyle coping mechanisms. I was starting with the good probiotics in and decided to worry about getting the bad food out later. I know I know, both are necessary...

Santa Con San Francisco- 2016

Santa Con San Francisco- 2016

LA Family Holiday Celebration

LA Family Holiday Celebration

But this damn ear infection and my refusal to go on antibiotics made for a hard new reality. Processed foods, sugar, and alcohol had to beat it during the most sugar filled, drunk part of the year. To get my immune system strong enough to kick this bugger, I had to hydrate and sleep a whole lot more while ditching the weakening toxins. Waaaaa!?

My alcohol-fueled holiday cheer marathon was getting majorly f'd with. Could I do it?

If I wasn't being reminded hourly by a friendly stab to the side of the head, there's not a chance I would have made it. Spiked egg nog & hot toddies are too delicious. Without pain pounding me into submission, I likely wouldn't have stayed strong. I also married into a particularly fun family who know what to do with a dance floor & our friend group of stylish, event planning, marketing mavens make for a non stop party.

I was in big trouble.

However, holiday party 7 came and went & outside of a faked shot of vodka at a fun fam white elephant, I managed to go without alcohol hitting my lips.

Then New Year's in Tahoe approached and thanks to the cold, dry 10 degree weather and the occassional ear stabs,  being further dehydrated and dry did not appeal. I managed to stay sober even on the costumed dance floor. I was starting to feel invincible. Maybe I could release my attachment to a favorite coping mechanism after all. Even if I didn't really have a choice, and shouldn't be overly patting my own back, this was real progress! What a fun realization and a confidence boost of the possibilities! 

Here's what I noticed come Jan 1st, 13 days after kicking booze:

*My skin is clearer, tighter, and I'm way less bloated / puffy. I'm sure the sleep & extra hydration along with ditching alcohols dehydrating side effects were a power combo.

* I'm noticeably leaner. Starting the year with lean, toned thighs is not a resolution I set, but I'm bikini season ready mid winter!! This.Is.Incredible. I'm grabbing by bun / thigh crease in magical wonder. My credit card may be maxed out, but my body is not!

*I can see my abs- that helpful little cushioning layer is vacationing allowing for a flat tummy.

*I think clearer and have less fatigue. My mood is more even. Depression and brain fog are gone and I can handle stress with more grace. I'm not depleted and fumbling around for a sugar fix wondering which obscure amino acid or enzyme my body really needs. I don't feel crazy!

*I'm calmer and can focus better. With more rest and less stimulating sugar and alcohol pumped through my holiday month, I hit January with more dopamine receptors! This allows smaller tasks to be able to release the same brain chemical blitz of motivating goodness that usually requires more stimulation to achieve. 

*I'm motivated to keep it clean, green, & hydrated. Momentum is real and starting the New Year not feeling bloated & behind is just wonderful. This may be game changing enough to make Dec 15th my last drinking day of the year moving forward. I KNOW, CRAZY! I can't say enough good things about how different & empowering this year's start feels. 

WHAT A CHANGE FROM LAST YEAR'S BLOG POST!

i highly recommend taking 14 days of little sugar and no alcohol to reset your mind, mood, and waistline. Add in more sleep, more Lemon water, and 3/week sweat sessions in the sauna or spin bike for a heavy dose of feel good.

 

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YOU DESERVE TO FEEL GOOD!

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**GETHSH is a wellness blog dedicated to researching the variables in the formula for happiness & health. All suggestions should be reviewed with your licensed practitioner and taken on your own free will.

 

The Happiness Advantage - choosing positivity & connection.

So today I took the bait & got my panties in a bunch (shocker)... But in the process had an AHA moment & sought out 5 things to help the brain seek out happiness over separation. WOO HOO!

3 exercises to Ditch the Double Chin

Getting older or living fast comes with a certain loss of skin elasticity & muscle strength. High inflammation levels break down the parts we take for granted in our youth leaving us with floppy underarms and double chins- even when we haven't put on weight.

Keep that neck high and tight with these 3 quick exercises done regularly:

1. Tongue to Chin:

Open wide, stick that tongue out, and reach for your chin. Hold for 10 seconds. (Feel the muscles working by taking your thumb and touching under your chin.)

2. Tennis Ball:

Hold a tennis ball against your throat with your chin. Press tightly, then release slightly 10x.

3. Bed Head Hang:

Lie on your bed with your head hanging over the edge. Lift your chin up towards your chest and hold for 5 slow seconds. Slowly lower down and repeat 10x.

4 min Melt into Your Best Self Meditation

4 min Melt into Your Best Self Meditation

Take 4 minutes with Wellness & Relationship Coach Sara Plummer Barnard to connect back to the best part of you.

Why your 30s are your best dating decade.

The 30s are the decade of the woman.

She has the beauty and fertility to be the bell of every ball while having the confidence, clarity of purpose, and tricks of the trade to be downright dangerous.

So if you're 30 something & not stoked about your dating results, allow me to fill you in on a few fabulous truths to direct your attention to:

1. Unapologetic Confidence.

Our 30s are a great time for personal revelation, comfort and confidence, as well as clarity in purpose.

why on earth we focus on slight aging signs and a panic over wasted youth when we're in our prime makes no sense. Spending so much as a breath explaining to a date what you wished you did differently or why you still have some holiday weight is the biggest mistake any woman can make. Wiggle when you walk, laugh loudly, spread your feminine energy broadly, and rock what you've got.

Yes we want to be fully seen, but he needs to see you as the inspiring goddess you are and would never notice those flaws if you didn't advertise them.

Stop with all conversation that isn't about how fabulous, excited, interesting, or busy you are. Acknowledge vulnerability but stay positive and emanate your goddess glow. It's your true self anyway and you really shouldn't lie to him by lowering your worth in the name of humility or external validation.

2. we Understand the role of story-telling in success.

My ladies in branding and marketing could write this paragraph. The rest of us should listen up. Your brand and perceived worth will be determined by how you position yourself.

No being too available. No being self deprecating. No explaining away anything. You're in the best decade of your life and couldn't be more thrilled. Zero fear ladies. The words you say will determine how he sees you.

If you're feeling generous, explain to one of those fabulous 20 somethings the power she has if she's willing to put the insecurity, neurosis, and self limiting beliefs aside.

You are the minx he's been waiting for with all of the brains, beauty, experience, bedroom tricks, gratitude, and life hacks that make you the ultimate partner. The only reason you're still available is because you "recently got out of something after realizing you were settling and thought you both deserved better". That's it. Zero further explanation. Oh yeah, and you seem to not stay single long for whatever reason... Cue the coy innocent glance.

He is not your therapist and cannot know anything beyond that as to why someone of your caliber could possibly be available. If you're online dating, see my specific recommendation in the Tinder Article. Online dating is already disadvantageous - But it's not a deal breaker and can be done gracefully by holding your ground, worth, and standards.

3. We know how to  put our Best face forward.

Thanks to beauty revelations, there's a good chance you're even prettier than you were in your 20s understanding the rules of the fashion, makeup, camera angles, lighting, and great dermatologist game. These skills were acquired after a confusing decade in the wrong concealer. You made it through that battleground so use every trick in the book to enjoy your female embodiment thoroughly. my girlfriends raised with money often figured this out earlier and had the kind of fun in their 20s, the 30s guarantee.

 If you have no idea what I'm talking about, you've probably been kicking ass in your career and need to call me asap to take advantage of all that is out there to accentuate your goddess glow. It took me until 26 to figure out how to enjoy my God given gifts.

It's way too fun and men are way too visual to not know your way around a pair of fake eyelashes, stillettos, great black dresses, facials, runway walks, and flattering camera angles.

While annoying to be so heavily judged on such a shallow criteria, our evolutionary brain keeps it a priority and we want you dazzling your hottest prospect while your fertility indicators are still primed and ready.

4. We Filter Faster

Thank God we're no longer willing to take scraps to obtain a man's time. Most of us can't believe it took us this long to figure out that men are wired to chase and would rather chase 7s than be chased by 10s. Their brain flips the crazy switch when we pursue, shoving us into a category we don't actually belong in, leaving them unmotivated to work hard for us. Have standards, set boundaries, be fabulous, and have faith that the next one is coming if this one doesn't pan out.

In our 30s, we no longer settle. We now know it sets us up for poor treatment and underwhelming life experiences the entirety of the relationship. Just being absent doing our own thing is enough to give him the "miss you time" he needs to regroup as a man, get shit done, and get fired up to see you again. Being busy and treating men you really like similar to men you kind of like is the key to early dating success.

Stick to the plan and ditch the duds. Sticking with losers longer will only attract less than we deserve.

We no longer waste time being a guys booty call, hoping he comes around, and taking less than we know we deserve. We LOOK FOR RED FLAGS and filter faster - not because we have less time but because we're now smart enough to not waste ours. The universe and the man in question will give us what we think we deserve. Act like a prize and enjoy being pursued as one.

5. We broaden our prospects from past experience

The bad boy quarterback billionaire we may have been narrowly looking for in our 20s is now a laughable, media conjured, biological caricature of what is actually out there. The few that do exist are usually assholes thanks to the corruption of unlimited power and make for the worst partners and fathers (though painfully and annoyingly sexy). We're now smart enough to let the 20 somethings fight to "change" the lost cause men & reward the good ones.

Look at why your last 5 relationships didn't work and start selecting men that have different qualities that perhaps you wouldn't allow for in past pursuits.

Take a hard look at if drug like chemistry or rock hard abs is the MOST IMPORTANT quality a partner must have. Could we be filtering out happiness by selecting based on someone else's silly standards? Do we actually really enjoy feeling safe, laughing a lot, and wanting to enjoy talking to our longterm partner - which may not come in the package we've been marketed in perfume ads.

Our 30s are rad, let's enjoy our power.

give yourself permission to be fierce, feminine, and fabulous and unapologetically rock what you've got.  Women in their 20s often miss their power wrapped up in how stressful that decade is in so many areas. yu have the knowledge, insight, tools, and experience born confidence to truly rock what you've got & enjoy every step of it. dating is your playground girl! get to it.

Personality Type and Happiness

Happiness is a wheel with many spokes on it. Some of it we have control over and some of it is the genetic cortical lottery. But outside of brain chemicals and basic needs being met, there are fun little nuanced cosmic pieces to finding our blend of happiness.

Honoring our preferences and the individual things that make us unique help us uncover our purpose, identity, and sources of joy .  

Culture, gender, spirituality, genetics, birth order, birth signs, and lifestyle can all add pieces to the puzzle. I had a blast peering into the Myers Briggs insights on personality type. Find yours with this test and see if the graph and link below offer insight to your strengths and ideal careers. Take what serves you and leave the rest.

Strengths & Weaknesses of each Personality Type

BEST CAREERS BY PERSONALITY: