1 00:00:23,261 --> 00:00:25,052 So I still remember the exact spot 2 00:00:25,052 --> 00:00:27,488 on the highway where I was driving. 3 00:00:27,488 --> 00:00:29,708 I think I remember it so vividly because 4 00:00:29,708 --> 00:00:31,823 I was having one of the most important 5 00:00:31,823 --> 00:00:33,873 conversations that I’ve ever had with 6 00:00:33,873 --> 00:00:35,259 myself. 7 00:00:35,259 --> 00:00:38,141 In that moment in my car, 8 00:00:38,141 --> 00:00:40,339 I knew in my bones, 9 00:00:40,339 --> 00:00:43,339 I wouldn’t drink alcohol again. 10 00:00:43,339 --> 00:00:44,500 So you might be thinking 11 00:00:44,500 --> 00:00:45,402 what was the rock 12 00:00:45,402 --> 00:00:47,874 bottom that brought me to that point? 13 00:00:47,874 --> 00:00:52,547 And the answer is … there wasn’t one! 14 00:00:52,547 --> 00:00:55,284 You see, I was a gray area drinker and 15 00:00:55,284 --> 00:00:58,224 I drank between two extremes. 16 00:00:58,224 --> 00:00:59,554 I wasn’t an end stage, 17 00:00:59,554 --> 00:01:01,367 lose everything kind of drinker, 18 00:01:01,367 --> 00:01:02,290 not by a long shot. 19 00:01:02,290 --> 00:01:04,430 If you would have asked my friends and family 20 00:01:04,430 --> 00:01:06,495 if they thought I had a drinking problem 21 00:01:06,495 --> 00:01:08,338 they would have said, “of course not”. 22 00:01:08,338 --> 00:01:11,082 But I also wasn’t an every now and again drinker 23 00:01:11,082 --> 00:01:12,928 who would have a glass of champagne 24 00:01:12,928 --> 00:01:14,836 for example at the wedding and then not 25 00:01:14,836 --> 00:01:15,996 drink again for weeks. 26 00:01:15,996 --> 00:01:19,606 I didn’t fall into either one of those drinking categories 27 00:01:19,606 --> 00:01:21,775 or drinking extremes. And ... 28 00:01:21,775 --> 00:01:25,093 maybe you can identify? 29 00:01:25,093 --> 00:01:26,763 As a nutritionist who has worked in 30 00:01:26,763 --> 00:01:29,053 corporate wellness since 2004, 31 00:01:29,053 --> 00:01:31,293 I functioned really well. I knew how 32 00:01:31,293 --> 00:01:33,623 to eat well, I worked out on a regular 33 00:01:33,623 --> 00:01:37,113 basis and I loved to read and study 34 00:01:37,113 --> 00:01:39,943 everything health and wellness. 35 00:01:39,943 --> 00:01:41,943 But what people didn’t know 36 00:01:41,943 --> 00:01:45,032 was how much I loved the “off” switch 37 00:01:45,032 --> 00:01:50,128 that wine provided to my “on” and often anxious brain. 38 00:01:50,128 --> 00:01:53,170 I loved the immediate effect that red wine delivered. 39 00:01:53,170 --> 00:01:55,000 And people also didn’t see how 40 00:01:55,000 --> 00:01:59,270 easy and frequent it was for one glass of wine 41 00:01:59,270 --> 00:02:03,270 to turn into one bottle of wine. 42 00:02:03,270 --> 00:02:05,650 There is a commune characteristic and pattern 43 00:02:05,650 --> 00:02:07,190 in gray area drinking that I 44 00:02:07,190 --> 00:02:09,120 experience and I’ve watched many others 45 00:02:09,120 --> 00:02:11,290 experience as well and that’s a stopping 46 00:02:11,290 --> 00:02:14,490 and restarting drinking. 47 00:02:14,490 --> 00:02:17,590 One time I stopped for 7 months, another time 48 00:02:17,590 --> 00:02:20,140 I stopped for 30 days, and other short periods 49 00:02:20,140 --> 00:02:22,814 in between, and then I would think to myself: 50 00:02:22,814 --> 00:02:24,814 “Why am I being so restrictive? 51 00:02:24,814 --> 00:02:27,004 I can be a social drinker”. 52 00:02:27,004 --> 00:02:29,194 So I’d return to drinking 53 00:02:29,194 --> 00:02:32,284 only to return to a level of drinking 54 00:02:32,284 --> 00:02:34,244 where I regret it. 55 00:02:34,244 --> 00:02:36,584 This back and forth drinking marry-go-around 56 00:02:36,584 --> 00:02:39,914 was the exact thing that I knew I wanted to exit off for good 57 00:02:39,914 --> 00:02:43,914 that day in my car on the highway. 58 00:02:43,914 --> 00:02:46,304 And maybe you actually don’t identify with 59 00:02:46,304 --> 00:02:49,564 gray area drinking because not everyone will. 60 00:02:49,564 --> 00:02:52,114 But here is what I know with absolute certainty: 61 00:02:52,114 --> 00:02:53,754 there are people in your life 62 00:02:53,754 --> 00:02:55,554 right now, it could be family 63 00:02:55,554 --> 00:03:00,214 members, close friends, colleagues, and 64 00:03:00,214 --> 00:03:02,404 they are worrying and wondering 65 00:03:02,404 --> 00:03:04,144 as they’re rethinking their drinking 66 00:03:04,144 --> 00:03:07,514 because they are in the gray area, 67 00:03:07,514 --> 00:03:11,165 but more than likely they are not talking to you about it 68 00:03:11,165 --> 00:03:13,335 and they are not talking to others about it 69 00:03:13,335 --> 00:03:15,295 because they think they are the only ones 70 00:03:15,295 --> 00:03:17,395 and they think they are alone. 71 00:03:17,395 --> 00:03:20,522 So how do I know this? I’ve lived this 72 00:03:20,522 --> 00:03:22,422 for many years. 73 00:03:22,422 --> 00:03:25,102 the more I've been speaking out professionally about my 74 00:03:25,102 --> 00:03:27,962 gray area drinking experience the more my email inbox 75 00:03:27,962 --> 00:03:30,622 gets flooded with emails from 76 00:03:30,622 --> 00:03:34,732 attorneys and therapists, 77 00:03:34,732 --> 00:03:40,232 senior level managers and nurses, stay in home moms, 78 00:03:40,232 --> 00:03:43,552 yoga instructors, and many many others. 79 00:03:43,552 --> 00:03:45,982 And the words are different, but 80 00:03:45,982 --> 00:03:48,092 the jest of what they write me is all 81 00:03:48,092 --> 00:03:50,142 the same and they say, “I identify with 82 00:03:50,142 --> 00:03:52,682 your drinking story. 83 00:03:52,683 --> 00:03:55,043 I don’t have a rock bottom either, 84 00:03:55,043 --> 00:03:58,493 I want to be able to drink socially, but I end up regretting 85 00:03:58,493 --> 00:04:02,093 how much I drink on a frequent basis." 86 00:04:02,093 --> 00:04:06,823 This gray area drinking spectrum is real 87 00:04:06,823 --> 00:04:10,233 and it’s large. And a lot of high achieving, 88 00:04:10,233 --> 00:04:11,863 high functioning people who 89 00:04:11,863 --> 00:04:16,003 silently live here every day. 90 00:04:16,003 --> 00:04:18,503 But beyond gray area drinking is even something 91 00:04:18,503 --> 00:04:22,573 bigger and that’s a collective story of anxiety. 92 00:04:22,573 --> 00:04:25,143 And this I believe is where we are 93 00:04:25,143 --> 00:04:28,833 collectively missing the mark. 94 00:04:28,833 --> 00:04:30,763 We don’t need anymore cognitive hoops to 95 00:04:30,763 --> 00:04:32,723 jump through and we don’t need anymore 96 00:04:32,723 --> 00:04:35,413 ways to focus our will power and contort 97 00:04:35,413 --> 00:04:38,803 our will power in an attempt to “fix” ourselves, 98 00:04:38,803 --> 00:04:42,233 what we need is practical training 99 00:04:42,233 --> 00:04:44,423 in how to nourish our nervous system 100 00:04:44,423 --> 00:04:51,793 in a revolutionary and new way. 101 00:04:51,793 --> 00:04:54,413 So there is many components and pieces to this, 102 00:04:54,413 --> 00:04:56,223 but one component and one 103 00:04:56,223 --> 00:04:58,043 interesting place to start can be 104 00:04:58,043 --> 00:05:00,903 understanding your neurotransmitters. 105 00:05:00,903 --> 00:05:07,203 So let’s start with GABA. 106 00:05:07,203 --> 00:05:10,973 So GABA is the natural anti-anxiety neurotransmitter. 107 00:05:10,973 --> 00:05:14,223 When GABA is low we can feel anxious 108 00:05:14,223 --> 00:05:16,653 and our mind can get stuck in a loop of worry, 109 00:05:16,653 --> 00:05:20,923 rumination or obsession about anything. 110 00:05:20,923 --> 00:05:25,523 Serotonin is the natural anti-depressant neurotransmitter. 111 00:05:25,523 --> 00:05:27,333 When serotonin is low we can feel 112 00:05:27,333 --> 00:05:30,093 more depressed, unhappy, and crave things like 113 00:05:30,093 --> 00:05:33,633 carbs and alcohol and have trouble sleeping. 114 00:05:34,843 --> 00:05:37,703 Dopamine is the neurotransmitter that’s in charge 115 00:05:37,703 --> 00:05:39,863 of our focus and motivation. 116 00:05:39,863 --> 00:05:42,733 When dopamine’s low it can be hard to stay at a coarse 117 00:05:42,733 --> 00:05:44,723 and stay on track with your goals 118 00:05:44,723 --> 00:05:46,953 and your routines. 119 00:05:46,953 --> 00:05:49,393 So people with low GABA people will often 120 00:05:49,393 --> 00:05:52,313 say that they drink as a way to relax. 121 00:05:52,313 --> 00:05:55,693 That was me. People with low serotonin 122 00:05:55,693 --> 00:05:59,523 will say they drink as a way to have fun, 123 00:05:59,523 --> 00:06:01,523 and people with low dopamine will say they 124 00:06:01,523 --> 00:06:03,073 drink as a way to connect 125 00:06:03,073 --> 00:06:05,753 and engage with others. 126 00:06:05,753 --> 00:06:09,923 But here’s the problem and here is what I want to you know and take from this talk — 127 00:06:09,923 --> 00:06:12,763 It can be relatively easy for most people 128 00:06:12,763 --> 00:06:14,613 on the gray area drinking spectrum 129 00:06:14,613 --> 00:06:16,933 to stop drinking, 130 00:06:16,933 --> 00:06:19,233 but it can be hard to stay stopped, 131 00:06:19,233 --> 00:06:21,343 especially if we are not 132 00:06:21,343 --> 00:06:23,733 replenishing our neurotransmitters and 133 00:06:23,733 --> 00:06:25,523 nourishing our nervous system 134 00:06:25,523 --> 00:06:30,063 in a comprehensive and consistent way. 135 00:06:30,063 --> 00:06:33,113 So here’s the good news, it turns out that 136 00:06:33,113 --> 00:06:37,683 there is actually specific foods, movements and lifestyle practices that 137 00:06:37,683 --> 00:06:39,593 while they are great wellness tips for 138 00:06:39,593 --> 00:06:41,883 everyone, they have very direct and 139 00:06:41,883 --> 00:06:45,313 immediate roles in boosting all of our 140 00:06:45,313 --> 00:06:48,313 neurotransmitters. 141 00:06:48,313 --> 00:06:51,043 So as a way to give you some practical 142 00:06:51,043 --> 00:06:52,843 ways that you can begin to boost your 143 00:06:52,843 --> 00:06:57,283 neurotransmitters now I’d like to start by 144 00:06:57,283 --> 00:07:01,653 doing that by using the acronym “NOURISH”. 145 00:07:01,653 --> 00:07:04,863 So N - notice nature. 146 00:07:04,863 --> 00:07:07,993 Research shows that when our pleasure, 147 00:07:07,993 --> 00:07:09,513 which is dopamine, 148 00:07:09,513 --> 00:07:12,153 and our happiness, which is serotonin, 149 00:07:12,153 --> 00:07:14,873 both begin to rise when we go into areas 150 00:07:14,873 --> 00:07:17,413 with a large density of trees or a large 151 00:07:17,413 --> 00:07:19,573 body of water like an ocean. 152 00:07:19,573 --> 00:07:21,613 All it takes is 20 minutes 153 00:07:21,613 --> 00:07:23,893 of being around nature with 154 00:07:23,893 --> 00:07:25,903 a lot of trees, a lot of water for your 155 00:07:25,903 --> 00:07:28,273 GABA, serotonin, and dopamine 156 00:07:28,273 --> 00:07:32,156 to begin to rise. 157 00:07:32,156 --> 00:07:34,366 O - observe your breath. 158 00:07:34,366 --> 00:07:36,696 There are many medications that can stunt, 159 00:07:36,696 --> 00:07:38,346 blunt, and block 160 00:07:38,346 --> 00:07:40,286 the fight-flight-freeze response 161 00:07:40,286 --> 00:07:43,006 in your body, there are no medications 162 00:07:43,006 --> 00:07:46,566 that can boost the calm response. 163 00:07:46,566 --> 00:07:48,436 But there is one mechanism in your body 164 00:07:48,436 --> 00:07:50,346 that can do that naturally. 165 00:07:50,346 --> 00:07:52,956 And that mechanism is your breath. 166 00:07:52,956 --> 00:07:55,096 When our breath is regulated our 167 00:07:55,096 --> 00:07:57,956 neurotransmitters become regulated. 168 00:07:57,956 --> 00:08:03,246 Take a breath! 169 00:08:03,246 --> 00:08:05,536 How does that feel? 170 00:08:05,536 --> 00:08:07,066 You all just gave a little boost 171 00:08:07,066 --> 00:08:12,003 to your GABA, serotonin, and dopamine. 172 00:08:12,003 --> 00:08:13,793 U - uniting with others. 173 00:08:13,793 --> 00:08:16,256 The research is solid: close social bonds, 174 00:08:16,256 --> 00:08:18,766 community, and social connections have 175 00:08:18,766 --> 00:08:20,873 a direct impact on our nervous system. 176 00:08:20,873 --> 00:08:22,463 In our technology driven world 177 00:08:22,463 --> 00:08:24,493 we have become very deficient 178 00:08:24,493 --> 00:08:26,733 of human touch. 179 00:08:26,733 --> 00:08:28,776 Hug the people who support you, 180 00:08:28,776 --> 00:08:31,199 hug your pets, get body work, 181 00:08:31,199 --> 00:08:33,279 massage or Reiki, it doesn't matter, 182 00:08:33,279 --> 00:08:35,659 whatever resonates with you. 183 00:08:35,659 --> 00:08:38,269 Physical touch has an immediate impact 184 00:08:38,269 --> 00:08:43,699 on boosting GABA, serotonin and dopamine. 185 00:08:43,699 --> 00:08:45,783 R - replenish with food. 186 00:08:45,783 --> 00:08:47,073 When you eat protein, 187 00:08:47,073 --> 00:08:48,593 whether it’s animal protein or 188 00:08:48,593 --> 00:08:50,663 vegetable protein, it doesn’t matter, 189 00:08:50,663 --> 00:08:52,833 it breaks down into amino acids and amino 190 00:08:52,833 --> 00:08:55,443 acids are what replenish GABA, serotonin, 191 00:08:55,443 --> 00:08:57,183 and dopamine. 192 00:08:57,183 --> 00:08:58,503 When you eat healthy fats, 193 00:08:58,503 --> 00:09:00,443 particularly in the form of Omega 3 fats 194 00:09:00,443 --> 00:09:04,163 like fish oil, flax seeds, or walnuts, 195 00:09:04,163 --> 00:09:06,420 those Omega 3 fats are the raw materials 196 00:09:06,420 --> 00:09:08,690 that make your neurotransmitters. 197 00:09:08,690 --> 00:09:11,070 When you eat carbohydrates, specifically 198 00:09:11,070 --> 00:09:13,510 in the ideal form of vegetables, 199 00:09:13,510 --> 00:09:14,800 and even more specific, 200 00:09:14,800 --> 00:09:16,420 leafy green vegetables, 201 00:09:16,420 --> 00:09:18,140 they break down into B vitamins and 202 00:09:18,140 --> 00:09:20,440 B vitamins are the pre-cursors that make 203 00:09:20,440 --> 00:09:23,180 serotonin. When you replenish with food 204 00:09:23,180 --> 00:09:27,370 you replenish your neurotransmitters. 205 00:09:27,370 --> 00:09:30,157 I - initiate movement. Any exercise will 206 00:09:30,157 --> 00:09:31,977 boost the neurotransmitters. 207 00:09:31,977 --> 00:09:34,187 The Boston University did a study with 208 00:09:34,187 --> 00:09:36,567 yoga participants and they had them do 209 00:09:36,567 --> 00:09:38,447 a 60-minute yoga class. 210 00:09:38,447 --> 00:09:39,877 And then when they measured 211 00:09:39,877 --> 00:09:41,487 they're GABA after that class 212 00:09:41,487 --> 00:09:45,177 they found everyone’s GABA went up at least 27%. 213 00:09:45,177 --> 00:09:46,317 Some participants had 214 00:09:46,317 --> 00:09:48,797 arising GABA up to 80%. 215 00:09:48,797 --> 00:09:50,447 Compared to a control group 216 00:09:50,447 --> 00:09:52,297 that read a book for 60 minutes, 217 00:09:52,297 --> 00:09:54,357 there was no change in their GABA. 218 00:09:54,357 --> 00:09:56,787 One 60-minute yoga class 219 00:09:56,787 --> 00:09:58,717 can initiate a boost in all 220 00:09:58,717 --> 00:10:00,967 your neurotransmitters. 221 00:10:00,967 --> 00:10:04,077 But after we active, we need to be still. 222 00:10:04,077 --> 00:10:05,887 S - sitting in stillness allows 223 00:10:05,887 --> 00:10:07,907 the nervous system the opportunity 224 00:10:07,907 --> 00:10:11,457 to respond and adopt in a complex world 225 00:10:11,457 --> 00:10:13,027 that we live and work in 226 00:10:13,027 --> 00:10:14,877 in a very nurusing way. 227 00:10:14,877 --> 00:10:17,477 And particularly sitting in stillness and silence, 228 00:10:17,477 --> 00:10:22,377 invoking a sacred prayer, meditation, or scripture 229 00:10:22,377 --> 00:10:25,157 can really feed and replenish your GABA, 230 00:10:25,157 --> 00:10:29,698 serotonin, and dopamine. 231 00:10:29,698 --> 00:10:32,700 H - harness your creativity. 232 00:10:32,700 --> 00:10:35,140 Dopamine loves the creative flow. 233 00:10:35,140 --> 00:10:39,825 And the way you get into a creative flow is to pick a single focused activity 234 00:10:39,825 --> 00:10:41,745 that ends en “ing”. 235 00:10:41,745 --> 00:10:43,825 Some examples are gardening, 236 00:10:43,825 --> 00:10:45,345 fishing, painting. 237 00:10:45,345 --> 00:10:47,435 But be careful because there are some 238 00:10:47,435 --> 00:10:49,435 other activities that end en “ing” 239 00:10:49,435 --> 00:10:51,155 that make us feel like we get 240 00:10:51,155 --> 00:10:56,786 a dopamine hit: drinking, smoking, overeating. 241 00:10:56,786 --> 00:11:00,266 Fishing, painting, the positive hobbies 242 00:11:00,266 --> 00:11:02,026 boost your dopamine. 243 00:11:02,026 --> 00:11:05,526 The other: drinking, smoking, overeating 244 00:11:05,526 --> 00:11:07,416 depletes dopamine. Harnish your 245 00:11:07,416 --> 00:11:09,696 creativity, but be very conscientious 246 00:11:09,696 --> 00:11:14,016 how you doing that. 247 00:11:14,016 --> 00:11:18,066 As of today, It has been 1054 days 248 00:11:18,066 --> 00:11:27,294 since I’ve had a drink of alcohol. 249 00:11:27,294 --> 00:11:29,214 But I didn’t have a rock bottom moment 250 00:11:29,214 --> 00:11:32,154 that brought me to this point 251 00:11:32,154 --> 00:11:36,314 and you don’t need to have one either. 252 00:11:36,314 --> 00:11:38,394 From the outside looking in my drinking 253 00:11:38,394 --> 00:11:40,574 didn’t look problematic, 254 00:11:40,574 --> 00:11:42,074 but from the inside looking out 255 00:11:42,074 --> 00:11:43,697 at the road I was traveling down 256 00:11:43,697 --> 00:11:45,112 I knew the way I was drinking 257 00:11:45,112 --> 00:11:46,792 was a problem for me. 258 00:11:46,792 --> 00:11:48,180 And I’m not the only one 259 00:11:48,180 --> 00:11:49,856 making this decision. 260 00:11:49,856 --> 00:11:52,266 There are thousands of people in this country, 261 00:11:52,266 --> 00:11:55,260 in the U.K., Australia, and Canada 262 00:11:55,260 --> 00:11:57,016 who are rethinking their drinking 263 00:11:57,016 --> 00:11:58,406 and stopping drinking because 264 00:11:58,406 --> 00:12:01,456 they choose to, not because they have to. 265 00:12:01,456 --> 00:12:03,466 A whole paradigm is shifting 266 00:12:03,466 --> 00:12:06,156 and we up on a whole new wellness movement 267 00:12:06,156 --> 00:12:09,955 starting to go alcohol free. 268 00:12:09,955 --> 00:12:12,125 But I’ll be honest there were two things 269 00:12:12,125 --> 00:12:14,535 I worried about when I stopped drinking. 270 00:12:14,535 --> 00:12:16,515 And the first was: what would happen with 271 00:12:16,515 --> 00:12:20,236 my relationships? This one surprised me. 272 00:12:20,236 --> 00:12:22,146 The important relationships in my life, 273 00:12:22,146 --> 00:12:24,446 family stuck by me, but they deepened. 274 00:12:24,446 --> 00:12:26,746 And I look back at all the new wonderful 275 00:12:26,746 --> 00:12:28,846 people who who had entered my life in 276 00:12:28,846 --> 00:12:30,796 the last 3 years, some of them drink, 277 00:12:30,796 --> 00:12:33,296 some of them don’t, but our relationship 278 00:12:33,296 --> 00:12:36,526 is not built on my personal decision to not drink. 279 00:12:36,526 --> 00:12:37,996 We’ve been able to connect and 280 00:12:37,996 --> 00:12:40,307 relate and we’re aligned in a way 281 00:12:40,307 --> 00:12:41,857 that is new for me. 282 00:12:41,857 --> 00:12:43,147 And it’s been really really 283 00:12:43,147 --> 00:12:46,797 nourishing to add these relationships to my life. 284 00:12:46,797 --> 00:12:48,867 The second thing I worried about was what 285 00:12:48,867 --> 00:12:51,417 if something awful happened and it would 286 00:12:51,417 --> 00:12:53,537 be so painful that I’ll want to numb it 287 00:12:53,537 --> 00:12:57,537 with a glass or a bottle of wine? 288 00:12:57,537 --> 00:13:00,940 That worry came true. Eighteen months into 289 00:13:00,940 --> 00:13:02,930 not drinking I hit my worse personal 290 00:13:02,930 --> 00:13:04,740 financial crisis in my life. 291 00:13:04,740 --> 00:13:06,600 If there was ever a time when I wanted 292 00:13:06,600 --> 00:13:07,870 to numb the experience 293 00:13:07,870 --> 00:13:09,560 and anesthetize the intense 294 00:13:09,560 --> 00:13:12,840 anxiety and fear that I felt that was the time. 295 00:13:12,840 --> 00:13:14,590 But I didn’t do it. 296 00:13:14,590 --> 00:13:16,480 And I believe the reason I got through 297 00:13:16,480 --> 00:13:18,840 that time without drinking wasn’t because 298 00:13:18,840 --> 00:13:20,940 I had an intellectual understanding of 299 00:13:20,940 --> 00:13:23,500 the nervous system, which I do, but 300 00:13:23,500 --> 00:13:25,440 intellectualizing something is what gets 301 00:13:25,440 --> 00:13:27,110 me through something. And it wasn’t 302 00:13:27,110 --> 00:13:29,170 because I had a strong will power, which 303 00:13:29,170 --> 00:13:31,220 I don’t, my will power fatigue is as much 304 00:13:31,220 --> 00:13:34,050 as the next person. But what I had was 305 00:13:34,050 --> 00:13:36,030 a very targeted and specific nourishment 306 00:13:36,030 --> 00:13:37,730 that I had given my nervous system 307 00:13:37,730 --> 00:13:39,870 leading up to that point in a very new and 308 00:13:39,870 --> 00:13:42,300 different way. And that had given me 309 00:13:42,303 --> 00:13:45,283 a zone of resilience and internal zone 310 00:13:45,283 --> 00:13:50,593 of resilience that I’ve never had before. 311 00:13:50,593 --> 00:13:53,063 So whatever road you’re on, wherever 312 00:13:53,063 --> 00:13:54,793 you are on that road with your own 313 00:13:54,793 --> 00:13:57,513 internal conversation, whether you’re 314 00:13:57,513 --> 00:14:00,623 a healthcare professional like myself, 315 00:14:00,623 --> 00:14:02,923 a business professional in any industry, 316 00:14:02,923 --> 00:14:05,933 a stay at home parent or anyone else, 317 00:14:05,933 --> 00:14:08,713 if you know in your bones that you’re in 318 00:14:08,713 --> 00:14:11,593 the gray area with drinking or anything 319 00:14:11,593 --> 00:14:14,853 else as an attempt to regulate the anxiety 320 00:14:14,853 --> 00:14:19,933 in your body or the discomfort in your life, don’t forget: 321 00:14:19,933 --> 00:14:22,763 your GABA, your serotonin, 322 00:14:22,763 --> 00:14:25,723 and your dopamine are waiting for you 323 00:14:25,723 --> 00:14:27,123 to activate them with 324 00:14:27,123 --> 00:14:31,037 certain foods, movements and lifestyle 325 00:14:31,037 --> 00:14:34,642 practices, and when you do that 326 00:14:34,642 --> 00:14:36,512 you’re giving your nervous system the 327 00:14:36,512 --> 00:14:41,492 nourishment it’s been craving all along. 328 00:14:41,492 --> 00:14:43,901 Thank you!