my entire nervous system went into a massive state of fight ORF flight took over my body I couldn't breathe my way out of it it was like a systemic overhaul I imagine it feels very similar to a pan attack the doctor kindly told me I'm just a tired mom of three and I should just go home and rest I said I'm not leaving your office unless you will write in the chart that you refused to test my blood I needed to stand up for myself I needed someone else to know that something was wrong so we got my blood drawn I had Lyme disease and then we later found out that there was massive mold on our sailboat mold toxicity microt toxins and are becoming increasingly more prevalent I picture any other woman who went in there that maybe doesn't know her body or doesn't know what labs to ask for probably would have gotten sent home and what would have happened ultimate human hey guys welcome back to the ultimate human podcast I'm your host uh human biologist Gary Brea where we go down the road of everything anti-aging biohacking law longevity and everything in between as you know I've been on this little mini Mission uh thanks to Dr Gabrielle lion shout out to her um you know I was on my Instagram um one day and I was actually looking at Dr Gabrielle Lion's Instagram and she had um an influencer guest of hers that made a very good point and said hey if you follow Gary Brea and huberman and some of these other podcasters that are doing great things out there in the world um they seem to have a heavy heavy focus on men and and um and you know uh male hormone therapy and um you know male dominated um audience and a lot of um transitions between a lot of our our male clients and instead of taking that as an assault I was like you know what she's right and you know my my role and responsibility at the ultimate human is to give a voice to the best products to give a voice to the best practitioners and to push people up through the noise that are doing great things for Humanity and today's guest is going to absolutely Ely do that and ladies listen up because this podcast is going to be largely for you um so welcome to the podcast Dr Melissa sers thank you so much I'm so excited that was such a great intro I'm so glad you're you're giving more voice to feminine power on here it's so important yeah you know I I really try to listen to the audience you know when I um I had an interesting Journey at the beginning of the ultimate human podcast I signed this deal with um a big talent agency and I realized once we launched the podcast that you know I started getting all these ad reads for like energy drinks and CBD gummies and junk vitamins and you know I told my my crew I was like look I'm not I'm not reading any of these ads um you know this is I don't care if the if I'm under contract or if they've paid for for the platform space um you know this is not in service to my mission and part of my objective is to give a voice to the best products you know you'll find if you listen to the podcast shout out competitors all the time um I don't consider them competitors I consider us having the same Mission and really dawned on me that I had not just a male-dominated audience but I had male-dominated um guests on the podcast I had a male dominated um transitions you know most of the lifechanging you know Dana White you know Stephen A Smith all of these guys and um you know we looked at our stats and I have a large female audience and so we got to give the ladies some love yeah yeah for sure and I love what you're doing you know you're coming from a place of Integrity too thank you just in talking about your ads and in the age of information there's so much free information out there that we have to you know when you H when we have these platforms where people are relying on us for great free information we've got to come from a place of integrity and stay in our mission based Hearts I think that's so key I love that you're doing that thank you um yeah you know it was uh we had a little bit of a legal kurer fuffle and I hired a great Chief of Staff um it's a woman of kemy Fischer and she went in and negotiated us to buy the entire platform back and now our our mission internally is that we will not do an adre um uh for a product or service that I either don't use every day in my daily life or I don't have firsthand knowledge of um and youve kind of seen around the place you it's like there's a graveyard of products tucked in the back right corner and then there's the ones that I really want to give a voice to and you're you're one of those practitioners that I want to give a voice to um and I have this philosophy and it's a big theme that runs through the ultimate human that the people that are in the greatest service to humanity and are are those people that solved uh an issue they went through a real struggle and their purpose came from their pain so so talk a little bit about your journey yeah thank you you know my story is really powerful because it's really a universal story for every woman out there and probably for a lot of the men too you can let me know yeah but um my story is something that happened because I stopped taking care of myself and as women I know that's such a relatable thing it's like we put everybody and everything ahead of ourselves on our to-do list and guys really do this too you know yeah in the mortality space we called this caregiver syndrome it was actually a real syndrome right I mean we know that when one spouse passes especially after a really prolonged marriage the next one is is is quickly to follow but in in smaller ways we we would factor in this this um comorbidity that we called caregiver syndrome so um so I didn't mean to cut you off but oh that's okay that's okay and you know I got really sick and I'm really excited to share the details of that because it's really powerful and you know a lot of women might hear my story and and like dismiss it because they didn't get as sick as I got or maybe they didn't get as tired or worn down as I got but I will tell you that the choices that we make on a daily basis are either leading us towards sickness or health you know I mean you talk about this all the time and especially as women natural caregivers if we're not careful maybe you won't find yourself as sick as I got but you're probably headed pretty close to that right and so in my story what I had to do was create a strategy to make self-care easy and I know we're going to get into that but basically you know I'm a mom of three um my husband who's here so husband's in the background here right now they're 13 11 and seven we have two boys and a little girl 11 7 okay yeah you've got a good spread too yeah I've got them 25 23 and 19 yeah yeah so you'll be there little yeah I feel like we're in that golden age right now where like they still love us they want to be with us oh mine still love me too they they I I'll tell you it just gets better and better and better that's how I feel I talk about it all the time like my kids are my best friends they're my ride or die they work with me full-time they're in school full-time um you know they really just caught the bug and it's a it's the greatest blessing in life I really I love that I mean our kids watch they are involved in all of our business conversations it's like we want them they're a family right I love to hear you say that because so many times as a mom I've heard enjoy it because this is going to pass and it's like it feels like you're trying to hold sand in your hand right like I am enjoying it and sometimes it's hard and it's not always enjoyable right and then the mom go comes in well you know I I I I actually uh was listening to Peter AA on a podcast I think it was a humor podcast that he was on and he was talking about a statistic which really just was eye popping to me and he said you get 19 years um as a parent with your children the first 18 are when they live with you when they're when they're with you full-time the last year is spread over the entirety of the rest of their life oh wow and I was like how sad is that and if I'm bastardizing that comment I apologize I should have probably gone back and made sure it was accurate but was something along those lines that that the last year was literally spread out you know amongst the balance of your life I know you want to get them in here welcome to the set all of your kids um but anyway so when our kids were little a few years ago we had a six-year-old a four-year-old the boys were six and four they're pretty close in age they're like 20 months apart and our baby girl was a year old and um we have a sailboat or we had a sailboat when we lived in New Jersey I love seeing the sailboats out here right and we spent a lot of weekends on the water as a family kind of like getting away from work in the office and just being together and we were on the sailboat um we spent the night on there oldest son had a friend sleeping over so we had four kids six and under with us in the middle of the water on a sailboat and we're like getting ready I'm tucking them all in and all of a sudden I basically my my entire nervous system went into a massive state of fight or flight like took over my body I couldn't like breathe my way out of it like a panic attack like a panic attack I yeah I would imagine it just it was like a systemic overhaul I imagine it feels very similar to a panic attack which I had never had I tried to have a glass of wine which would normally calm I would think and it did the opposite so of course being like a good woman that we put on ourselves to be that way I didn't say a word to my husband and I stayed up all night trying to figure out what the hell was going on with my body so the next morning I was like Jay there's something really wrong like my I could start to feel my vertebrae lock up one by one like I was getting really stiff massive headache um I was like something's not right I don't feel good he's like how about you go home and rest so you take the four kids home and rest I'm I I love men mail power right there I'm going to meet my dad for a fishing trip I was like where can I get a big enough coffee that I can make this 45 minute drive home he had no idea cuz I didn't I minimized it right we're so good at doing that there's a 100,000 women looking for your husband right now yeah he he is the best support he had no idea cuz I was like something's not right instead if something is massively wrong I need you to drive me home right now and we do that as women right right so fast forward you know we're back to the work week things are getting progressively worse our Clinic we have a beautiful uh integrated Wellness Center in New Jersey we had built it 15 years prior it's 2 miles from our home I spent nearly every day there I was driving to the clinic and literally had to pull over I was lost thank God I could remember the address I literally had to plug the address into my map to find my way to a place I had been every day for 15 years wow so I knew I was like something is very wrong here um I went to Urgent Care our FLOTUS wasn't in that day so I got my labs well I went to get my labs drawn the doctor kindly told me I'm just a tired mom of three and I should just go home and rest your yeah and like there's no way you're going home to rest as a mom of three so luckily being a practitioner I'm a chiropractor but at least I know the insides that I said I'm not leaving your office unless you will write in the chart that you refuse to test my blood like I needed to stand for myself I needed someone else to know that something was wrong so we got my blood drawn I had Lyme disease and then we later found out that there was massive mold on our sailboat so that is what kicked me over that was like that final straw for me we see a lot of mold in MotoX and um I Heard on a previous podcast guest of mine a practitioner out of uh Tampa told me that the mold Capital um of the world if not of the United States and I don't know if there's data support this is Miami in Malibu California and I'm like well crap I live in Miami but you know we see so many new patients a month in our in our clinic but mold toxicity microtox sins and and metals are becoming increasingly more prevalent U maybe it's just that we're testing more for it and and a lot of these uh chronic conditions fibromyalgia chronic fatigue syndrome these sort of catchall diagnoses irritable bowel syndrome these sort of spherical diagnoses that catch everything um are probably a lot more mold and mot Toxin and metal related um and so you find out that you have lime yeah um that was actually pretty I'm I'm kind of surprised that an Urgent Care would give you a lime tighter test or did you ask for that I asked for that okay I was going to say because normally they wouldn't have any idea that's where I said it was you know thank God that I knew because I picture any other woman who went in there that maybe doesn't know her body or doesn't know what labs to ask for probably would have gotten sent home right and what would have happen you know you just continue to work yourself into the ground yeah but at least you have an enemy now right now you at least I have an enemy yeah and what I realized in the process you know I got really sick and I watched what happened to our family when I went down so I had I was the one taking care of our staff right I was managing our team hiring our team I was obviously my husband plays a major role in our family but I was also breastfeeding and co-sleeping so like there was a lot of things that I had to do that I was struggling to get done mhm I had a full load of patience so I watched my husband's stress increase as he watched me start to dwindle right right and so in that process while we figured out how to get myself better which thank God once we knew it was lime and once we knew it was mold we pivoted into all the tools that we have in the office the Hyperbaric the sauna the red light and I want to talk about that because there are a lot of people listening right now um that may have it don't know they have it but are going to identify with your story or have it and don't really know what to do because conventional medicine doesn't offer a lot for mold mot toxins yeah we can definitely talk about that and I also found you know what was really important to me Gary is that you know as a chiropractor we're trained to look at the body you know as this incredible healing machine and so it's basically stress that pushes us into disease or dysfunction so whether it's physical chemical or emotional stress I we see stress is like a bucket our ability to manage stress is a bucket so our stress accumulates and when that bucket gets full and overflows there's your symptoms right I know you know this you talk about these things all the time so I had been pregnant breastfeeding and co-sleeping for seven years so I was doing everything right in the physical world I was doing my Crossfit workouts I was fasting I was living a low carb lifestyle but my emotional stress had gotten so high that that mold you know you ask the question like are we seeing it more are we testing for it more has it always been in the environment and maybe now we just can't handle it because emotional stress is so high great I think that's a big piece of the puzzle and as a woman when we think about what can we do to address our emotional stress that I think in the past has gotten really overwhelming to women because we think about self-care a massage these things that we have to like duck out and escape from our lives in order to incorporate so I knew I needed to create a system not only to help me but to help women that we could do self-care while we're driving our kids to school wow we could do selfcare as we're getting ready to hop in that room with that patient or on that Zoom meeting and I think there's sometimes for a lot of women there's a lot of guilt around self-care they think they they think self-care is selfish yeah right they think that putting themselves first is putting their kids or their husband or their career second and I actually think the opposite right I mean I it's like the analogy of put your oxygen mask on before you even assist your own child I mean because if you pass out you're going to be no good to your to your child I mean that's an extreme example of it but um I I have a tendency to agree with you that um you know mental Fitness um you know emotional stress um and self-care are kind of these things that nobody wants to talk about yeah uh there's definitely a reframe that we need to have as women and it's not selfish and it's not about being selfless like it's almost like we're taught as women and caregivers oh you're such a selfless person Mother Teresa is such a selfless person like that's such a good thing Mother Teresa flew first class yeah did she you have got to be able to take care of yourself I love that cuz I'm in travel yeah in order to be able to take care of others so you know the big thing that I came up with for women and I would love to spend some time on this is that we have got to be willing to spend time with oursel we have got to be willing to sit with oursel because that's where true self-care starts and this kind of self-care that we're going to talk about is free it's easy and you can access it at any anytime wow but the the tough thing when I talk to women about sitting with themselves is there's a few challenges that come up right out right out the gate yeah is it okay if we let's go dude my ladies are tuning in right now yeah yeah and Men listening to this share this with your girlfriend or your girlfriends or your wife because she needs this message so badly so you know when we like women do not have access to sitting throughout the day much of the time neither do men right like this is not just a message for women right and you think about one how can we carve out that time we're running around doing all the things in our jobs with our family all the things you guys are doing them as well if we can actually find that five minutes in the morning or at the end of the day to finally sit down if you tell someone to not do anything in that space think about before you had your incredible breath work practice right or a meditation practice and someone told you to sit and do nothing oh it's the worst I used to go to these guided meditation classes and it would drive me crazy CU like I would lay down on the table in dark room the candle's going music's playing and the practitioner is like there's there's a hallway and at the end of the hallway there's a light and I'm like well can we get to the end of the hallway cuz clearly something's going on yeah there's something going on down there and there's no there's not a damn thing going on where we are so like get to the spot that's the point Gary Just go with it I'm like I can't do this I want to get to the hallway where the light is but I know what you mean so you sit in this this space for 5 minutes so if you tell someone to sit for 5 minutes if I'm like women we know we need more nurture we know I mean all day you're just like I just want to sit I just want to get to Friday and like sit on my couch and relax and Catch My Breath but you go to sit and what do we do these thoughts come up like oh my God what am I doing here what's my T list uh why am I sitting here what is this supposed to feel like get on my phone so maybe if we go deep enough we start to feel some feelings maybe like oh God today it was horrible or oh my God I didn't I didn't run that meeting the way I should have or it's like the shs could didn't wouldn't so what do we do we distract ourselves out of it what do we grab to distract ourselves out of that feeling of sitting if you're sitting and you're doing something and it's not being internal what is it it's grabbing your phone right so we grab our phone and it distracts us out of that moment but it also pulls us into more of like the shoulds the not good enough right we're either scrolling social media we're scrolling our emails maybe we're meal planning we're doing all the things right so in my mind what I like to encourage women to do is to have a Gateway tool to help us sit and it's a book so what if instead of picking up your phone which is a negative habit instead of just not picking it up in you replace that negative habit with a positive habit so you're not just not picking up your phone but you're picking up a book instead okay and what if you're picking up a book like Michael Singer untethered soul I don't know if you've read that book but it's incredible in that book he talks about becoming the observer in our life life right this is really powerful stuff because as women we have gotten to a place of fearing these like dark shadowy emotions right right if I feel angry that's bad if I feel sad I got to get myself out of it right right and so what we can do in becoming the Observer is create distance from these thoughts it's not about not feeling them but it's almost like if you have a girlfriend that's going through something like very emotional you can meet that girlfri and give her advice cuz you're on the outside and you're not like feeling it as much right you can rationally work through that problem right when it's our self and we're like lost in the emotion or trying to distract oursel out of it it's like we lose the Insight that's in that feeling right so when we can become this Observer we can start to ask oursel questions about these emotions what is it about this situation that's making me feel so angry guys if you've been watching the ultimate human podcast for any length of time you know that one thing I do not do is push products I do not just let any Advertiser into the space because I believe that the products that appear on the ultimate human podcast should be things that I use every day in my life to improve my own physiology one of them is something called the echoo plus the echoo plus is a hydrogen water generator that you can take on the go you essentially take the top off of this bottle you pour bottled water in this and repeatedly it will make high part per million hydrogen water you press the this little button you'll see these bubbles going up in the water that's hydrogen being created in the water there are all kinds of peer-reviewed published clinical studies on the benefits of hydrogen water including reduced inflammation better absorption of your supplements better absorption of your Foods better balance of the stomach acid and it feeds an entire class of bacteria in your gut hydrogen water in my opinion is the most beneficial water that you can drink and now you can take it wherever you go you can go to Echo e coh h2o.com that's Echo eoh h2o.com enter the code ultimate 10 for a discount Echo H2O entered the Code Ultimate 10 for a discount why am I sad about what just happened why am I feeling jealous or guilt and from there we can get these really powerful insights into what we want or don't want in our lives rather than just continuing to do what we do and like stuffing these feelings in the closet right these are powerful emotions I want to talk about some of that when we talk about and so you're saying they should start with 5 minutes at a time just say either in the morning or when they get the kids home is just find a place for five minutes um could you make some book recommendations maybe I'll I'll even throw them in the show notes um that the first one being one of them um and just start with this five minutes of selfcare that's your first uh there's two things I would say so one is having a book with you wherever you go and I actually started because I wanted to help women do this I created a free online community we have a women's book club okay where each month I recommend a book that helps Empower us and then in our meetings we apply the concepts in that book to our lives as women so I know we'll link that below they can join my book club sure great they can even just look at my recommended book list but yes have a book I even brought my book in my bag here perfect because you never know when you'll have that five minutes like if I get to school pickup 5 minutes early I can either grabb my phone phone or I can grab a book right so it's making that choice it's like when people are making lifestyle and diet changes health coaches will say the battle isn't one or lost at the meal time it's one or lost at the grocery store right right so true so for women in creating this five minutes everyone can carve out five minutes a day to nurture the battle is won or lost when you put down your phone and you pick up a book and I think that you know I I like this habit because it's you know it's a f minute commitment um and I think what ends up happening is um you start to derive so much insight and Joy from that that it becomes a 15minute habit becomes a 30 minute habit and the phone fades and the and self-care starts to take the stage yeah right absolutely because you know we're dopamine addicted and so we easily get dopamine hits from our phone but it doesn't feel good after right right so when we can just put that down grab the grab the book win the battle right there you're going to get so many feel-good chemicals and then to your point you're going to Anchor into that feeling next time you get to make a decision and so you know instead of um wasting time or diverting attention to a fiction novel which is just sort of just filling the space um you're saying fill the space with something that that's going to give you bring you some meaning that's going to help you tune in yep so like untethered Soul by m Michael Singer is a book that we read in our book club um breaking the habit of Being Yourself by Dr Joe despenza he's got some incredible yeah right now we're reading Atomic habits byit of being yourself that's a great title right yeah yeah but I'm a big fan of Jo despenza yeah um and what was the last one that you said uh we're doing Atomic habits right now by James clear so you know talking about a five minute habit switch so another thing I'm doing is I'm taking women through a 31-day challenge give me 20 minutes with you in the morning or if you want start with 10 and each day they're getting an email that here's why we do this right here's what it's going to do to your nervous system and this is how it's going to translate into your life today I love that there's an inspirational quote and then there's a journal prompt okay so I have them wake up set a timer 5 minutes 10 minutes you choose and just sit and just sit and let the stuff come and it's going to be uncomfortable but we're doing it together and it's okay and then you word dump you write you write all the things and this may be beautiful poetry or it's most likely going to be like word vomit it doesn't have to be anything for anyone but you because in this is where we start to get some Clarity so so sit for five minutes be with your own thoughts um write down um what's coming to you either maybe it's like you said it's poetry maybe it's just this this word vomit but your suggestion is that you know people start with five women start with five minutes um pick up this book and now let's say that they begin to um incorporate this habit and at some point I do want to get back to how you address your your your lime and mold um they incorporate this habit what's the next phase of this journey yeah so I would love to talk about there's five phases to this self synchronization process okay that I teach and to me this is a really important part of the puzzle so we're going to talk about like the bioh hacks that I Ed to get myself better which is really really important because I wouldn't have even had the mental capacity to step into these tools right right it's like I needed to get in my chamber I needed to decrease inflammation in my brain I needed to run some Labs I needed to take some supplements I couldn't even think straight wow then I could pivot into these self-care tools right but I know for me and a lot of women that had I been incorporating these from day one I probably wouldn't have gotten as sick as I got right so this isn't like an either or conversation this is a both and I think you know I I love the point that you're making there and I really want to highlight it for the for you know the listeners because the you're right about the bucket filling up and we we understand things like sleep um and and you know poor diet and things like this but but we don't really realize the impact um of these micro stresses that that eventually fill this bucket up and essentially what they're doing is when you're in stress State when you spend a a lot of time in a sympathetic state is it has a negative effect on the immune system and so when you run the immune system down um you know other path that it may have been able to ward off um it's now allowing to slip through and to and to grow which to your point is very likely what happened in your situation um you know you you're physically stressing your body at um you know CrossFit you're emotionally stressing your body because you've got all of these patients that are relying on you for their Journey then you're um you know spiritually stressing your body because you're you you have commitment to your husband you got a commitment to your kids you have all these people that are in the front seat that you're really trying to help and it's no one thing and I think sometimes when people stay take a step back and they look at their life they're like well actually have a good relationship with my spouse and really love my kids and I exercise and I eat well but not really looking at um well what are you doing for yourself right like yeah absolutely I mean you think about it I think everybody is really busy everybody has a lot going on and when you add kids to that puzzle as beautiful like I am I'm a person that was born wanting to be mom like I am so in love obviously and obsessed with my children and even just a morning like this morning like you can very easily get pulled into a state of fight ORF flight like it is very tricky to get into a flow state so we're getting them ready for school we're getting ready to come here for the podcast yeah it's like I've heard you talk about on one of your podcasts you know add is like having multiple tabs open yeah so as a mother overload disorder yeah as a mother or as a busy woman juggling a lot of things whether you have children or not you have to have multiple tabs open right I'm going from the kitchen to my bedroom to grab something that I need for getting out the door and there's five things that happen on the way right so you're constant your immune system is constantly bombarded because you're constantly in the state of fight or flight to your point and so if we're not taking those daily dips then that can accumulate and I think something that's really important to mention here is that you know we can't live in a bubble right so whether it's mold or toxins in the environment or air fresheners and frag frag fragances fragrances I can't say the word because we avoid them at all costs FR Breeze fragrances fze the Pinel things that hang in the wor yeah the worst um but we also there's a place for like being able to handle it and I think that's where the magic comes from and that's what I want to help women do because we can't control our external worlds we can only control the internal so so I want to get back to these five steps so um five minutes with a book journaling um and let's let's move through these these other um five phases because I I you coined a term um in your bio forget what it was it wasn't biohacking selfelf synchronization self synchronization so self- hacking self synchronization I I I'm I like the sound of that word um so you know it starts with the baby steps of five minutes to yourself and and choosing a um a book that's going to Empower you not just distract you and some journaling and then how where do they progress from there so that would be what I call the self sync step so first we sit with the self right so the book is the tool for that then it's the shadow sync so the shadow is the word that I like to use for what we as women might call negative emotions or bad feelings and we have become like dangerously good at avoiding these feelings anger shame guilt sadness jealousy and there is so much magic in these feelings so the Second Step the shadow syn is all about simply realizing the power of these and giving yourself permission to sit in them longer What If instead of feeling angry and distracting oursel out of it like I used to do this all the time I'd be mad and I'm like oh my God why am I mad I got to go for a run like flip this so I'm good for my day rather than realizing that in my anger lies my greatest power I could go like Crush leg day at Anatomy those are my best workouts yeah I got one across the street yeah yeah my workout buddies here in the background um so anchor is power what if sadness we saw as our creativity think about your favorite pieces of art that you've ever seen or some of the songs that we all love especially love songs right those come from sadness right so the artist writing those had to feel that feeling like that is beautiful art what if jealousy this is a big one for us ladies what if jealousy wasn't something that we shoved in and tucked away because it's such an ugly feeling especially if we feel it about our girlfriends right what if we saw jealousy as a road map for what we want in our lives and what if we sat with it long enough to figure out what is it that she wants that I can have yeah like jealousy is simply desire without action wow it's I want that and I haven't yet been willing to take the steps to get it of reframing it you know you know I I I saw a saguru the other day um a talk that he did and this um this mother was very painful moment in her life um had lost her her daughter and she was just over so overcome with sadness and it had been years since her daughter passed away and she said she woke with it every day she went to bed with it every day it was like a lead backpack that she wore and she couldn't she she just couldn't get this heaviness and sadness and and what he did it was really interesting he reframed it by by talking to her that if you want to honor her Legacy you don't want her Legacy to remind you of sadness you want her to remind you of Joy what is the best thing you could do for her in after her passing is you could celebrate the life and time that you had with her and um and he just talked about reframing that emotional state to say um you know you can you can sort of loud over the loss or you can Rejoice over the time that you had and then every time something good happens in your life you can think about your daughter and how she would have reacted in that moment or or that she's actually there with you and you saw this like reframing of that emotional state so is that what you're talking about is like tapping into those emotions and and kind of reframing it um yeah for sure I mean that's such a beautiful story and reframing is so powerful and you know that's a really good story to share because reframing doesn't necessarily mean it's going to feel good like I went through some major sadness and grief last week and it was ugly yeah right but the difference in what happens now since I've reframed it is I feel it I used to never let myself feel it and I learn a lot from it I learn a lot about like why is this coming up for me what is this really about right and then it's about doing the work right because Triggers on the outside that make us angry or make us sad or make us jealous that's all about stuff that we've carried in here right it's very rarely about the actual moment so when they're when they're engaging in this practice you know starting with a book They're journaling and now they're looking at the this um shadowing as you call it um when they when when they're experiencing that emotional state what are you suggesting they do with that state with that emotion yeah there I mean there's a lot there I have people that I rely on for sure like that's when I tap into like a life coach I call my girlfriends thank God I have some incredible girlfriends right um I also tap into something I call the connection code this is on my site we can link it as well but there's five different things that I'll do uh I'll either focus on doing something to get into my body and out of my head right so what are things that I can do or women can do to get into their body we can put on music we can dance we can move we can do yoga um that's one of them I'll get into my heart so what gets us into our sometimes great breath work like this morning you were doing your breath work that'll get you in your heart I'll get out into the world right get me out of my home get me off my computer get me off digital get me outside in the environment Go that's so powerful just that it's the most overlooked thing I think in all nature psychiatric care just getting outside nature yeah I read this quote the other day it was like when we feel disconnected from nature it's really we're disconnected from oursel because we are nature I love that so true the other one is maybe learn a new skill like there is so much power in like vitamin of information MH um and that and for me that skateboarding lately like I I'm not good at skateboarding but I love playing on a skateboard sounds dangerous that will get me out of my head like I have got to focus when I'm playing on this skateboard and the last one is connection with the Divine so I'll basically be like what is it that I need right now and I'll tap into one of those or phone a friend okay yeah and so now moving through these other five phases we're in phase three phase three this is this is a really really important one the other two are pretty quick but phase three is uh cycle sync so I've heard you talk a lot on your P podcast about getting back to basics right so for women it's living in accordance with our cycle so our body has this incredible magical yeah my wife has an app oh so she warns me when it's coming yeah I'm like well so here's the thing this is can we s that to my phone so so I know so this know when we're pushing the Red Zone this is really good information for you because you're going to be able to help support her so the men that are listening to this take your notes write this down this is huge so you know as women we're designed it's not an accident right what happens with our hormones there's a design for it we've just gotten disconnected from it right so leading up to our cycle we have a drop of progesterone estrogen our neural transmitters drop our all of our Feelgood chemicals our dopamine our serotonin so basically all of our protective armor is down so first of all when you're with your wife just just think of that right like she is emotionally naked and vulnerable leading up to to her period so what I always like to you know as a chiropractor in my lens is always like why were we designed this way so why would women be be designed this way well if you look back at indigenous cultures what would happen during those times Well women W were all synced up to the lunar cycle because we didn't have all the lights that you talk about all the time we didn't have blue light and white light and we were all in sync and these women were removed from society they weren't outcasted right they were invited to stop their duties stop their responsibilities because the communities knew the power of these women gathering together and taking time to go inward this was the most intuitive time for women to gather and create solutions for problems and challenges within the culture so the most intuitive time for them is during this emotional vulnerable state prior to their mental CLE far out to starting I think it's there's other experts Dr pelts I don't know if you've had her on here she Nails this stuff oh so good so that would be a great question for her but I would say about 5 to 8 Days leading up okay okay so how do we apply this to real world because you're not going to send your wife in The Red Tent with her friends right and we probably have podcasts to be on and patients to see and right but how can we take that information and live in accordance to that well if we're talking about bioh hacks like this is not the time to push the ice bath this is not the time to push the sauna use it right but this isn't like the I know we had a conversation before the podcast anyway it's not more is better anyway but especially during and leading up to your period okay this is a time to nurture this is a time for slow tune in for me this is when I absolutely get in my hyperic chamber is is when I'm spending a lot of time on the pmf mat this is when uh if I'm going to binge lib It's Love is Blind yeah love is blind for all those all those ladies out there I know you binge watch it's total trash and it's so good it's total trash it is a train wreck of a show well we just got off the spiritual bandwagon and went right down let's be real let's be real um this is when I'm going to watch if I'm going to watch something on Netflix this is that time if I can carve out time for a massage it's the week before my period really if I'm going to get my hair done it's the week before my period this is when like can someone take care of you can we carve out the space and the last thing on that is you know even just a reframe this is not a time for outward energy this is a time for inward so if you've got a big day a big job like my hairdresser once she was like I'm sorry I'm not feeling super chatty I'm leading up to my period all she had I mean I was like of course please I was not expecting that of you right we can reframe like I don't need to talk a lot today can be a day where I listen today can be a day where i'm present just setting your intention and giving yourself permission to tune into that right the last two real quick okay spirited sync this one's really really fun spirited syn spirited sync so this is getting back to your spirit this is getting back to what did you like to do as a child the key to all these is when we have this information again these aren't like appointments that we have to take this is like a reframe and things that we can tap into almost at any time throughout our day so what did you like to do as a kid I like to get on my bike I like to spend time outside yeah um my girlfriend loved to tap Dan so how can we incorporate that into our daily lives she went on Amazon got her got herself a pair of top shoes and in between her Zoom meetings she Taps for two minutes that's so awesome my wife's been really um intentional about getting back into dance lately she she actually text me this this this morning about um how how dancing um there was a study that came out on the on the impact of exercise being actually better than ssris um if I can find the study I I'll actually put in the show notes and um that the serotonin uh selective serotonin reuptake Inhibitors did not have as much of an uh positive outcome as as exercise and specifically that dance um had the greatest effect on these dopamine levels and and actually shifting a state of depression more so than um you know more so then these these ssris and I and so she literally just text me that this morning so she's definitely going back start dancing she going to dance she's not depressed but I mean she's just going to dance her way into a state of really healthy well it gets you out of your head and into your heart and into your body right so I did something similar I would call these macro self-c carees right macro self-care would be going to the dance class right micro selfcare if you have like a quick two minutes it's putting on music at your house and like shimming your hips in between phone calls right so I was a gymnast growing up and I loved gymnastics and when I was 11 years old I made team and I was really shy and so I quit I quit before competition and when I started asking myself what did I like to do as a kid that was like the deep deep one that I was like God I love gymnastics but I could never get back I had a screw it moment and last year I was like why can't I get back so I called I called our kids gymnasium your wife's a daredevil over here like skateboarding gymnastics it's all about getting a flow yeah um so I called our kids gymnast astics studio and I asked if they would coach me and they said come tomorrow so at the age of 41 I started taking classes and a few months after classes our kids had a gymnastics competition and the coach asked me if he wanted me if I would compete no way I competed did your kids give you the stink eye in my children's gymnastics competition you know what they were a little embarrassed but what I I watched these girls watch me I watched these girls watch me at the age of 41 compete in a gymnastics competition and all I could think of is I pray that when they're older they see this and they remember you know like I've seen them out in the community and they're like you're that girl you're that girl that competed in our competition yeah so the spirit sync is all about getting in flow is really what it is and we do that by participating in play wow so there's not a lot of time in our day where we're completely present in the moment so for women it might be dance it might be gymnastics it might be movement for guys more of our adrenaline seeking guys like for my husband he almost has to be like facing death to be present right these 100 foot wave Surfers the reason that they love it is it puts them in the present moment it puts them in flow right you think about during your day all the thoughts that you have there's very few times where we're focused on one thing so the gift of tuning in to your spirit and spirit sinking is being present wow that's where you get dope so so being present finding something that you know get back to your why and find something that really feeds you so let's let's walk through the first four again before we get to number five walk us through that again so self sync that was sitting with the book as a tool book start five minutes journaling yep I've got that book club for anyone that wants a resource I've got a 31-day challenge I'll sit with you in the mornings um the next one is Shadow sync so understanding the power of our emotions sitting with them phoning a friend maybe drawing journaling getting some of that energy out um the third one is cycle sync living in in accordance with our c as women and the and the um just to summarize that this is like going into your menstrual cycle the time where you're not pushing yourself too intention intensely physically you're not doing the Extreme Ice bass and saunas and some of the other things you're sort of um focusing on your nurture nurturing yourself and there's pieces of that for every part of the cycle I have that on my platform I just figured we'll touch on it here and and and I like the idea of of um you like I said my my my wife keeps hers on her on her phone she has an app but I I like the idea of getting your spouse involved getting the getting the men involved because you know sometimes we're looking from the outside and and we don't we don't identify with the the fact that you can be three different women in the same month yeah right um and that could be a beautiful thing you know beautiful thing and I think in our society we've especially as women we've started to to judge that yeah so when our men know that how we feel and what we need leading up to rec cycle mhm that's why I think just communication like I'm very straight up with Jay I will tell him this is how I feel and this is what I need from you that's great and I think men appreciate that kind of communication we do I mean and we also would like to know when the libido spikes like if we be about that that would be during ovulation good we could make sure that we highlight that um it's usually if you look at your wife so just real quick cycle sinking around ovulation that's when we feel like peacock like when I'm in a social Gathering I could be like ovulating not ovulating ovulating the girl that's ovulating is going to be walking in talking all think about again why would we be designed that way because that's when we're fertile we're meant to reproduce right from a biological standpoint so when I love that getting back in tune with that cycle and being you know as a harmonious couple sort of in sync with that um together that's when like can you make me coffee and bring it to me in bed like can I just have a bit more time in the morning to nurture can you get the kids breakfast like that that I think is such a beautiful way to be with our partners sure aming and it takes tuning in and listening and knowing how you feel what you need and then owning it enough to outwardly express it and then number four um number four was Spirit sync and then number five is simply slay sync so we do all the sinks so we can slay our life slay SN and this is this basically gets us to a place of living the life of our dreams rather than living the life that we feel like we're supposed to there's so many shs especially women that we put on ourselves yeah I should I should I feel bad I like these words that we say all the time yeah so it's so amazing I you know I I we spend so much time down the Deep Rabbit Hole of Science and less down the Deep Rabbit Hole of experience and so I like that this is an experiential way um to maybe take some of the toxic load off of us because you know toxins aren't just environmental pollutants I mean toxins are are feelings um their emotional states um their burdens their stresses and you know we can filter our environment for we can filter our water we can eat organic food but if we're not actually taking care of the um emotional spiritual um and the in the side of us that actually has that's you know in touch with oursel um and feeling like it's okay to do that we're leaving like a third of the bucket un addressed 100% um and and so and so I love this journey I I want to Circle back around to your journey with with lime um and after you discovered it um you know I know you glossed over the fact that you have these modalities at your clinic and you started hyperbarics but what kind of specifically did you do because I I you know now that I know I live in the mold capital of the world um welcome first of all you'll find air filters in every single room in the house Psy oing the place you know but um you know uh I I think that there is a lot more chronic low-grade viral um mold and Mico Toxin and heavy metal toxicity that is going completely undiagnosed and missed and um you know and and it doesn't show up in standard Labs yeah um and it doesn't show up on the gene test that that that that I do and you know very often you know our clinical team will take someone who looks good on paper they're they're they're Labs um is perfectly supplementing for their genetic deficiencies and and but anecdotally they just do not feel good they're heavy levels of brain fog like you're saying fatigue loss of libido um they seem to can't get out of the rut and so it could very well be you know what you were facing so what kind of steps did you take once you identified this enemy yeah I mean I was really fortunate right so I'm a chiropractor and I was literally working in a building that has all the tools that I required so I'm very very fortunate and I know a lot of people don't have access to that as easy as I do you can find access to it they can find access that's true especially now I mean when we were first getting into this 15 years ago and you were well before us right but people didn't know about this stuff and you couldn't find it now it's everywhere um but I also fortunately lived with a functional medicine practitioner so what did I do I delve pretty delved pretty deep into fasting um I was definitely taking a lot of supplements to help clean out some of the bugs and help support my immune system when you say delve deep into fasting what kind of fasting were you doing so I was doing once a week for me this is what worked for me I was doing once a week a 24hour and I would do that even leading up to getting sick I was doing that about once a week like my busiest week in the clinic because I actually feel best when I fast um other days I was doing intermittent and then I changed my fast around my cycle so leading up to a cycle uh there's progesterone balance that needs to occur so that's when I would have more carbs and cut my fast okay so I would do fasting um hyperbaric oxygen was one of the biggest parts of my my healing so you would um um how frequently would you do Hyperbaric and for those people that are familiar with Hyperbaric what kind of atmospheric pressure would you use and oxygen would you use y so I we have hard chamber in our clinic and we have soft chamber in our clinic and in our home um so I was doing for the most part I was doing soft chamber of mild pressure in our home when you say mild pressure 1.4 1.3 okay so just really really mild pressure you know and and for those of you guys that think that hyperbarics um for a condition like this are way out of the realm of possibility you know our clinical team has in the past been able to um there there are there are companies that put leasing agreements in place and they will actually if a if a practitioner writes you a script they will deliver a hyperbaric chamber um the you know the doctor will give you the script on how to utilize it um and then you lease the chamber so you know when you're looking online you're like holy cow these things are 18,000 to you know $90,000 if you get really sexy um you might not be out of pocket for all of that for a few hundred bucks a month I mean I have a friend uh uh um out in Pete and Kim out in uh Colorado and they leased it and well that's nice too because then it's in your home right so for me you know you could you can go go to clinic now so many clinics have them thank goodness when I was doing it in our home I could get the kids to bed and then I could spend a couple hours in the chamber okay right so you're doing hyperbaric chamber um uh fasting cyclical fasting I would call that and this is full water fasting for 24 hours yes right yeah well I've I've blood tested so I'm someone that can have coffee on a fast so I would have like a little bit of cream heavy cream and a coffee great um my ketones go up and my glucose stay stable you just made a lot of people really happy yeah um oh yeah makes it so much easier and then um and so you would do a soft hyperbaric chamber session daily I would aim for about I think I was doing Jason was overseeing my care because I couldn't even think straight but I think I was aiming for about 10 hours a week was my goal 10 hours a week wow and then cuz I was doing a couple hours in chunks at home so if I went 2 hours you know 5 days a week I hit it and then once a week in the clinic I was getting about 1.75 so I was hitting the high pressure and talk a little bit about what the Hyperbaric does so so you know it obviously increases the atmospheric pressure but were you also running High um dose oxygen in there we 9 95% home we didn't have supplemental oxygen in the clinic we do so Hyperbaric essentially I mean again boil it down to like what does our body need and what does it run off of so hyperbaric oxygen is simply oxygen Under Pressure you know this but for your audience uh and and according to Bo's law in science any press any gas when we pressurize it we can absorb more readily M oxygen is one of the number one fuels for the nervous system so a lot of my symptoms and a lot of what I had going on was nervous system based I had brain inflammation um I was totally inflamed all over my body wow so going in the chamber for someone like me or someone that has those symptoms it basically is like one of the best anti-inflammatories out there yeah so you're so you're you're you were getting in the Hyperbaric um what kind of supplementation were you doing and were you trying to measure your your Ana tighters your your IGG your IG titers to see if it was having an effect to see what was having yes and really I mean I took myself out because as a practitioner I feel like we I don't know I feel like I can't doctor myself right so I needed to become a patient and I also I was so overwhelmed with like what was going on in my blood fortunately I was able to hand everything over to Jason and just focus on like mentally getting myself better and taking care of my children Okay so he was running my labs he was keeping a close eye on everything I was taking a lot of stuff to um like I think I was taking some parasite stuff yeah uh cuz lime hides in all the places I was definitely doing a lot of immune Builders um I was taking methylated vitamins I know you're big on that that's so important when you say methylated vitamins just to be specific the B complex methyl cobalamin probably methylfolate um yeah trimethyl glycine some of these things that actually just help really support healthy methylation because I think you know uh a lot of people don't realize that we methylate light metals very easily but we also methylate heavy metals meaning we we actually can rid the body of heavy metals very slowly um but when that methylation cycle is broken we rid it extremely slow which is why two people that are exposed to the same level of let's say Mercury toxicity one can become toxic Mercury and one doesn't have any Mercury toxin at at all um so you're you're working on your methylation you're working on you know you're using hyperbarics um you're um uh doing that 10 hours uh a week so you're also doing some targeted supplementation you're also using fasting I love that um that you're using cycal fasting and and anything else that you were doing were you walking were you using IV therapy I was getting some IV in our Clinic I was doing sauna right to like really sweat some of that stuff out uh methylene blue is a big one huge in combination with red light it really puts it on steroids um you know there's uh we we do a lot of 10 Mig methylene blue twice a day with red light therapy and I'll tell you for me I mean it's like being plugged into an electrical socket yeah and if you do that if you do the blue then the red light and then the hyperbarics that's like okay now I need a hyperbarics the only thing I don't have in my house okay okay good most of 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normal wow you know but then what happened is we travel a lot for work um a lot of times we're doing East Coast West Coast flights so I didn't have like the bandwidth to push the limits so we would travel and I would get sick I'd have a lime flare we'd have like a stressful week in the clinic and I would get sick right um now I mean a couple years later like you would never know I have lime I think there's some chronic Lime In My Blood MH but I can push the limit I mean we travel I'll take a Redeye plane not healthy not ideal and land back on East Coast time and have a full day of work and land in with the kids and I'm good right so I've gotten to a place where I can handle right I can handle life and I think that's really you know whether we're talking about biohacking bio optimization it's really about changing our external and internal environment and internal I know we both feel is so key because if we're not working on that none of the stuff in the outside m matters I agree with you you know it's I I think it's a hard concept for a lot of people to realize that you know of every DNA strand in your body about 40% of our DNA is viral six only 60% of our DNA is human DNA it's crazy so you think about every time that ladder unzips and reips we're silencing all of those viruses you know in a lot of what we've seen um you know our our clinics were we were we were Wellness clinics when when Co hid and um um we were literally faced with shutting the doors because nobody was coming in for blood work we we would send people to lab court for blood work and and and people Associated Lab Corp with covid and they they thought hey these these lobbies where people are going to get um covid tested is not where I'm going to go and get my Wellness blood check so we went weeks without adding a new patient we ended up pivoting the clinics to covid testing clinics and as such our clinical team got very good at um we know because we were testing so many thousands of people for Co we got really good early on at treating people for Co and have since gotten really good at long covid and one of the things that we see is that you know these these existing viruses that are part of our DNA you know uh you know mono comes back as epsteam bar you didn't really catch epsteam bar you've always had it um you know chickenpox comes back as shingles you didn't really catch shingles you've kind of always had it so what causes these viral pathogens really flare is just what you're talking about the bucket getting over overflowing and being able to address physical emotional spiritual and dietary lifestyle you know exercise sleep um you know it's as you get deficient in one area you better be focusing in these other areas um and and biohacking is only a portion of that which I like love the fact that you're you're filling these in because you could go years decad and the mono you had in eighth grade is pops back in yeah and it's it's in remission for lack of better words you know you're just IG positive you have no IGM antibodies to it and then all of a sudden you go through a really stressful period and bang and it's like the double stack because it's probably going to come in a time in your life when you're stressed spread thin burn out right because that's what causes it and now you're when you're down yeah yeah so it's about doing the stuff that we can on a daily basis you know I again I love that you talk so much about getting back to basics and doing the inside work cuz there's I feel like there's a few main reasons for that but one is you know who cares if you're getting great sleep yeah who cares if you're getting in the cold plunge and making dopamine if you hate your life yeah like who cares if you're miserable you know it's so funny has Malia read me that about in your bio this morning down by the water and I go I go I love that she says who cares of your biohacking if you hate your life I go a really good point we were both laughing by the I love that this morning I love that you know these tools are hitting the masses you're a big part of that your conversations that you have in here are are doing both yeah and I love that because I can't even tell you the friends that have called from Ohio where I'm from like my friends from high school that are watching what you're doing and they're starting to ask questions and you know your interview with um Dana White like how he's getting dopamine now from an ice plunge instead of whatever the other tools that people used to reach for that is a huge step no question and then at the same time I want to challenge people to take it that step further because you know I know we play in some of the same circles and there's these biohacking conferences popping up you could go to one every weekend all over the country yeah I just went to an amazing one yeah and you walk around these and it's gadgets upon gadgets it like if I see another picture on social media of someone with like light helmets covering their face and something on their throat and like trackers up and down their arm it's like we're just missing this huge piece like we're just replacing I'm glad we are CU it's getting people from a place of drugs and medicine getting to a place of like okay let's let's use ice and let's use heat and let's use methylene blue and then all the stuff that you're doing in your life and talking about on here is also that next step of like okay breath work and meditation and all the things I've got my dad and brother watching you I'm like because it's not just me saying it anymore hey Dad hey brother yeah um so so let's just sort of wrap this all up for the audience um what would you say are your um let's let's let's start with a morning routine healthy morning routine you know mother of three like yourself um probably inherently has a little caregiver syndrome right kids are first husband's first career's first um what are let's let's let's wrap up like a good you know starting morning routine for her and then I want to I want to wind into what are some of your favorite bioh hacks that you would use outside of that so let's start with a morning routine yes the morning routine especially for a natural caregiver woman whether you're a mom or not starts with a reframe and I think one of the biggest Tak homes I want people to get out of this message is it's not selfish and we're no longer required to be selfless this is about being self withth right with yourself so as a mom of three children I could easily assume that in the morning if I am choosing to not help my children before myself that I'm ignoring them or that they feel that I'm ignoring them so I first needed to start with a really powerful reframe I'm not ignoring my children I'm not ignoring the emails I'm not ignoring the phone calls I'm not ignoring my obligations I'm Tak a minute taking five minutes to be with myself because then I have a full cup to fill whoever else I'm taken care of and especially for women with children we're role modeling for them yes right so my learn more through observation than they are 100% I can't hear what you're saying because I'm watching what you're doing or you know your actions speak so loud I can't hear what you're saying so my mornings I do not go on digital I do not go on digital and I'm very protective of light sources so I call it a magical morning yeah and I create what feels like a wakeup Lounge so it's this beautiful basically the my in the entire intention of my morning is to ease into our day now do you have a specific room that you do this in or do you so we all kind of gather like where our couches are in the family room I've got a red light that I love that I love love love that I turn on and it's like a little bonfire light um sometimes we'll put like little music on like ocean waves or sound healing or you know really light and how long does that time frame last I mean just like you said before you start with five minutes but it rolls into half an hour so if I'm up at 5:00 a.m. like I get up and I sit in front of my red light I read my book I've got like this beautiful night amber light that clicks on my book that is my favorite time of the day because that's the only guaranteed time that we can be in that flow state right not going to miss 5 10 20 minutes of sleep right so I encourage women get out of your bedroom be very very aware of your light we're in this beautiful dreamlike state and if you can extend the pleasure of that dreamlike state in the morning it's going to set your nervous system for the entire day so what do I mean by that white light will pull us out of that beautiful state oh yeah white light is the we are in the junk food of lighting in this room just FYI but we can handle it shame on you miles production manager um just feeding me junk food straight to the Dome so get red light there's some amazing biohack lights you know that I love or am companies they're great you can also for $10 on Amazon like I have lamps in our home my husband will laugh at me at like six o'clock at night all the lamps I'm like melatonin time and they all go to the red light bulb they go to like our house looks like a brothel when people walk by so at night and in the morning it's just red light no idea what you're talking about yeah I'm sure I'm sure you don't have the same thing red light district is so maybe maybe the red light district is on to something you know maybe that's why they're so happy skin you know um so I love this you know this morning routine and and you're also you're even talking about some of your greatest biohacks but um I I I also really like that the majority what you're talking about is free right tapping into yourself journaling giving you know getting yourself um a book not reading fiction and not not comparing yourself to what's going on on Instagram but maybe taking a few minutes to yourself to actually read and Inspire yourself and and feed your soul I mean I I I think one of the things that I notice happens and I try to reignite this childlike curiosity in in my clients is that we lose our intellectual curiosity as we get older um you know when we're kids we're so so curious about the world and we're so curious about um our friends and education on the opposite sex maybe the same sex you we're just we have all of these Curiosities and we and we sort of grow and grow and grow and grow and and we have this very visceral happiness and I found that again as an adult because I have a childlike fascination with the human body and um and I'm fascinated by the science of Bio optimization of you know how does disease work how do we treat disease how does you know how do we just you know continue to evolve and become you know more of an ultimate human um and so for me it's like like this doesn't feel like work right now like this you know I mean this is my job but it doesn't feel like work at all you know this morning we were shooting outside and I'm like thinking to myself I was like just thank you God this is just amazing that this is my journey um you know we're we're outside just shooting videos of Walking in the in in the park and I think when people can tap back into that intellectual curiosity like what excites them what do they want to know more about um it's it's a massive outlet for stress oh 100% And so I love this morning routine um so for for for the audience that's really tuned I think think my my my females are going to love this um how do they find you where do they find out more about you um how can they get your book um yeah so they can find me on socials uh beinspired mama.com Be Inspired mama and she's got the mama mug right here are these your your signature mugs make one right I think you just have to put Be Inspired above it and you got your own I get 15% of those sales totally I'll give you a code code Gary you'll make 10 cents on every comp I'll make 10 10 cents adds up then you can buy some good [Laughter] lights got Yo like what kind of biohackers bathe in this fluorescent yeah and then I'll share the link I know we'll share the links to my uh incredible Community the book club I call it the best friends book note cuz you're literally creating a best friend within yourself that's great and in the women going along this path with you so we'll link to that book club I've got the 31-day free Journey that people can go through the challenge to create a magical morning with me that's free we'll link that below too and then I have the Be Inspired Mama podcast beautiful free fits everybody's budget and I I I I wind down uh every podcast same way it's the same question if You' watching my podcast you've been able to cheat so you might have prepared for this but um what does it mean to you to be the ultimate human I love that question uhhuh an ultimate human yeah I love that question you know I love to say when I'm speaking to audiences that anyone can go and do yoga on the beach right anyone can have an incredible breath work practice on the top of a mountain but can we do enough inward work by taking just five minutes a day to connect with ourselves so that we can handle the chaos so that we can do yoga and get to a meditative meditative state in the middle of whatever our Day brings us and I feel like to me that is becoming the ultimate human and it all starts with that reframe of going Inward and taking this time for ourself isn't selfish we no longer need to be selfless as women this is all about being self with uh Dr Miller said this was amazing um I'm really excited that we took the time today to to to speak to you audience I I'm I'm definitely going to have you back on the podcast at some point in the future thank you for coming today and guys um as always that's just science