[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,9:59:59.99,0:00:23.73,Default,,0000,0000,0000,,
Dialogue: 0,0:00:23.73,0:00:25.08,Default,,0000,0000,0000,,So I still remember the exact spot
Dialogue: 0,0:00:25.08,0:00:27.49,Default,,0000,0000,0000,,on the highway where I was driving.
Dialogue: 0,0:00:27.49,0:00:29.71,Default,,0000,0000,0000,,I think I remember it so vividly because
Dialogue: 0,0:00:29.71,0:00:31.82,Default,,0000,0000,0000,,I was having one of the most important
Dialogue: 0,0:00:31.82,0:00:33.87,Default,,0000,0000,0000,,conversations that I’ve ever had with \N
Dialogue: 0,0:00:33.87,0:00:35.26,Default,,0000,0000,0000,,myself.
Dialogue: 0,0:00:35.26,0:00:37.53,Default,,0000,0000,0000,,In that moment in my car,
Dialogue: 0,0:00:37.53,0:00:43.33,Default,,0000,0000,0000,,I knew in my bones, I wouldn’t drink alcohol again.
Dialogue: 0,0:00:43.34,0:00:45.22,Default,,0000,0000,0000,,So you might be thinking what was the rock
Dialogue: 0,0:00:45.22,0:00:47.87,Default,,0000,0000,0000,,bottom that brought me to that point?
Dialogue: 0,0:00:47.87,0:00:52.55,Default,,0000,0000,0000,,And the answer is … there wasn’t one!
Dialogue: 0,0:00:52.55,0:00:54.87,Default,,0000,0000,0000,,You see, I was a gray area drinker and
Dialogue: 0,0:00:54.87,0:00:58.22,Default,,0000,0000,0000,,I drank between two extremes.
Dialogue: 0,0:00:58.22,0:01:01.07,Default,,0000,0000,0000,,I wasn’t an end stage, lose everything kind of
Dialogue: 0,0:01:01.07,0:01:03.25,Default,,0000,0000,0000,,drinker, not by a long shot.
Dialogue: 0,0:01:03.25,0:01:05.26,Default,,0000,0000,0000,,If you would have asked my friends and family if they
Dialogue: 0,0:01:05.26,0:01:06.57,Default,,0000,0000,0000,,thought I had a drinking problem
Dialogue: 0,0:01:06.57,0:01:08.78,Default,,0000,0000,0000,,they would have said, “of course not”.
Dialogue: 0,0:01:08.78,0:01:11.08,Default,,0000,0000,0000,,But I also wasn’t an "every now and again drinker"
Dialogue: 0,0:01:11.08,0:01:12.59,Default,,0000,0000,0000,,who would have a glass of champagne
Dialogue: 0,0:01:12.59,0:01:14.84,Default,,0000,0000,0000,,for example at the wedding and then not
Dialogue: 0,0:01:14.84,0:01:16.74,Default,,0000,0000,0000,,drink again for weeks.
Dialogue: 0,0:01:16.74,0:01:19.61,Default,,0000,0000,0000,,I didn’t fall into either one of those drinking categories
Dialogue: 0,0:01:19.61,0:01:21.78,Default,,0000,0000,0000,,or drinking extremes. And ...
Dialogue: 0,0:01:21.78,0:01:25.09,Default,,0000,0000,0000,,maybe you can identify?
Dialogue: 0,0:01:25.09,0:01:26.76,Default,,0000,0000,0000,,As a nutritionist who has worked in
Dialogue: 0,0:01:26.76,0:01:29.05,Default,,0000,0000,0000,,corporate wellness since 2004,
Dialogue: 0,0:01:29.05,0:01:31.29,Default,,0000,0000,0000,,I functioned really well. I knew how
Dialogue: 0,0:01:31.29,0:01:33.62,Default,,0000,0000,0000,,to eat well, I worked out on a regular
Dialogue: 0,0:01:33.62,0:01:37.11,Default,,0000,0000,0000,,basis and I loved to read and study
Dialogue: 0,0:01:37.11,0:01:39.94,Default,,0000,0000,0000,,everything health and wellness. \N
Dialogue: 0,0:01:39.94,0:01:42.46,Default,,0000,0000,0000,,But what people didn’t know
Dialogue: 0,0:01:42.46,0:01:45.03,Default,,0000,0000,0000,,was how much I loved the “off” switch
Dialogue: 0,0:01:45.03,0:01:50.43,Default,,0000,0000,0000,,that wine provided to my “on” and often anxious brain.
Dialogue: 0,0:01:50.43,0:01:53.17,Default,,0000,0000,0000,,I loved the immediate effect that red wine delivered.
Dialogue: 0,0:01:53.17,0:01:55.00,Default,,0000,0000,0000,,And people also didn’t see how
Dialogue: 0,0:01:55.00,0:01:59.27,Default,,0000,0000,0000,,easy and frequent it was for one glass of wine
Dialogue: 0,0:01:59.27,0:02:03.27,Default,,0000,0000,0000,,to turn into one bottle of wine.
Dialogue: 0,0:02:03.27,0:02:05.65,Default,,0000,0000,0000,,There is a commune characteristic and pattern
Dialogue: 0,0:02:05.65,0:02:07.19,Default,,0000,0000,0000,,in gray area drinking that I
Dialogue: 0,0:02:07.19,0:02:09.12,Default,,0000,0000,0000,,experience and I’ve watched many others
Dialogue: 0,0:02:09.12,0:02:11.29,Default,,0000,0000,0000,,experience as well and that’s a stopping
Dialogue: 0,0:02:11.29,0:02:14.49,Default,,0000,0000,0000,,and restarting drinking.
Dialogue: 0,0:02:14.49,0:02:17.59,Default,,0000,0000,0000,,One time I stopped for 7 months, another time I
Dialogue: 0,0:02:17.59,0:02:20.35,Default,,0000,0000,0000,,stopped for 30 days, and other short periods
Dialogue: 0,0:02:20.35,0:02:22.81,Default,,0000,0000,0000,,in between, and then I would think to myself:
Dialogue: 0,0:02:22.81,0:02:24.81,Default,,0000,0000,0000,,“Why am I being so restrictive?
Dialogue: 0,0:02:24.81,0:02:27.00,Default,,0000,0000,0000,,I can be a social drinker”.
Dialogue: 0,0:02:27.00,0:02:30.58,Default,,0000,0000,0000,,So I’d return to drinking
Dialogue: 0,0:02:30.58,0:02:32.28,Default,,0000,0000,0000,,only to return to a level of drinking
Dialogue: 0,0:02:32.28,0:02:34.24,Default,,0000,0000,0000,,where I regret it.
Dialogue: 0,0:02:34.24,0:02:36.58,Default,,0000,0000,0000,,This back and forth drinking marry-go-around
Dialogue: 0,0:02:36.58,0:02:39.91,Default,,0000,0000,0000,,was the exact thing that I knew I wanted to exit off for good
Dialogue: 0,0:02:39.91,0:02:43.91,Default,,0000,0000,0000,,that day in my car on the highway.
Dialogue: 0,0:02:43.91,0:02:46.30,Default,,0000,0000,0000,,And maybe you actually don’t identify with
Dialogue: 0,0:02:46.30,0:02:49.56,Default,,0000,0000,0000,,gray area drinking because not everyone will.
Dialogue: 0,0:02:49.56,0:02:50.64,Default,,0000,0000,0000,,But here is what I know with
Dialogue: 0,0:02:50.64,0:02:53.75,Default,,0000,0000,0000,,absolute certainty: there are people in
Dialogue: 0,0:02:53.75,0:02:55.55,Default,,0000,0000,0000,,your life right now, it could be family
Dialogue: 0,0:02:55.55,0:03:00.21,Default,,0000,0000,0000,,members, close friends, colleagues, and
Dialogue: 0,0:03:00.21,0:03:02.40,Default,,0000,0000,0000,,they are worrying and wondering
Dialogue: 0,0:03:02.40,0:03:04.67,Default,,0000,0000,0000,,as they’re rethinking their drinking
Dialogue: 0,0:03:04.67,0:03:07.89,Default,,0000,0000,0000,,because they are in the gray area,
Dialogue: 0,0:03:07.89,0:03:11.16,Default,,0000,0000,0000,,but more than likely they are not talking to you about it
Dialogue: 0,0:03:11.16,0:03:13.70,Default,,0000,0000,0000,,and they are not talking to others about it
Dialogue: 0,0:03:13.70,0:03:14.94,Default,,0000,0000,0000,,because they think they are the only ones
Dialogue: 0,0:03:14.94,0:03:17.40,Default,,0000,0000,0000,,and they think they are alone.
Dialogue: 0,0:03:17.40,0:03:20.52,Default,,0000,0000,0000,,So how do I know this? I’ve lived this
Dialogue: 0,0:03:20.52,0:03:22.42,Default,,0000,0000,0000,,for many years.
Dialogue: 0,0:03:22.42,0:03:25.10,Default,,0000,0000,0000,,the more I've been speaking out professionally about my
Dialogue: 0,0:03:25.10,0:03:27.96,Default,,0000,0000,0000,,gray area drinking experience the more my email inbox
Dialogue: 0,0:03:27.96,0:03:30.62,Default,,0000,0000,0000,,gets flooded with emails from
Dialogue: 0,0:03:30.62,0:03:35.07,Default,,0000,0000,0000,,attorneys and therapists,
Dialogue: 0,0:03:35.07,0:03:40.23,Default,,0000,0000,0000,,senior level managers and nurses, stay in home moms,
Dialogue: 0,0:03:40.23,0:03:43.55,Default,,0000,0000,0000,,yoga instructors, and many many others.
Dialogue: 0,0:03:43.55,0:03:45.98,Default,,0000,0000,0000,,And the words are different, but
Dialogue: 0,0:03:45.98,0:03:48.09,Default,,0000,0000,0000,,the jest of what they write me is all \N
Dialogue: 0,0:03:48.09,0:03:50.14,Default,,0000,0000,0000,,the same and they say, “I identify with
Dialogue: 0,0:03:50.14,0:03:52.68,Default,,0000,0000,0000,,your drinking story.
Dialogue: 0,0:03:52.68,0:03:55.04,Default,,0000,0000,0000,,I don’t have a rock bottom either,
Dialogue: 0,0:03:55.04,0:03:58.49,Default,,0000,0000,0000,,I want to be able to drink socially, but I end up regretting
Dialogue: 0,0:03:58.49,0:04:02.09,Default,,0000,0000,0000,,how much I drink on a frequent basis."
Dialogue: 0,0:04:02.09,0:04:06.82,Default,,0000,0000,0000,,This gray area drinking spectrum is real
Dialogue: 0,0:04:06.82,0:04:10.67,Default,,0000,0000,0000,,and it’s large. And a lot of high achieving,
Dialogue: 0,0:04:10.67,0:04:11.86,Default,,0000,0000,0000,,high functioning people who
Dialogue: 0,0:04:11.86,0:04:16.00,Default,,0000,0000,0000,,silently live here every day.
Dialogue: 0,0:04:16.00,0:04:18.50,Default,,0000,0000,0000,,But beyond gray area drinking is even something
Dialogue: 0,0:04:18.50,0:04:22.57,Default,,0000,0000,0000,,bigger and that’s a collective story of anxiety.
Dialogue: 0,0:04:22.57,0:04:25.14,Default,,0000,0000,0000,,And this I believe is where we are
Dialogue: 0,0:04:25.14,0:04:28.83,Default,,0000,0000,0000,,collectively missing the mark.
Dialogue: 0,0:04:28.83,0:04:30.76,Default,,0000,0000,0000,,We don’t need anymore cognitive hoops to\N
Dialogue: 0,0:04:30.76,0:04:32.50,Default,,0000,0000,0000,,jump through and we don’t need anymore
Dialogue: 0,0:04:32.50,0:04:35.41,Default,,0000,0000,0000,,ways to focus our will power and contort
Dialogue: 0,0:04:35.41,0:04:38.80,Default,,0000,0000,0000,,our will power in an attempt to “fix” ourselves,
Dialogue: 0,0:04:38.80,0:04:42.23,Default,,0000,0000,0000,,what we need is practical training
Dialogue: 0,0:04:42.23,0:04:44.42,Default,,0000,0000,0000,,in how to nourish our nervous system
Dialogue: 0,0:04:44.42,0:04:51.79,Default,,0000,0000,0000,,in a revolutionary and new way.
Dialogue: 0,0:04:51.79,0:04:54.41,Default,,0000,0000,0000,,So there is many components and pieces to this,
Dialogue: 0,0:04:54.41,0:04:56.22,Default,,0000,0000,0000,,but one component and one
Dialogue: 0,0:04:56.22,0:04:58.04,Default,,0000,0000,0000,,interesting place to start can be
Dialogue: 0,0:04:58.04,0:05:00.90,Default,,0000,0000,0000,,understanding your neurotransmitters.
Dialogue: 0,0:05:00.90,0:05:07.20,Default,,0000,0000,0000,,So let’s start with GABA.
Dialogue: 0,0:05:07.20,0:05:10.97,Default,,0000,0000,0000,,So GABA is the natural anti-anxiety neurotransmitter.
Dialogue: 0,0:05:10.97,0:05:14.22,Default,,0000,0000,0000,,When GABA is low we can feel anxious
Dialogue: 0,0:05:14.22,0:05:16.65,Default,,0000,0000,0000,,and our mind can get stuck in a loop of worry,
Dialogue: 0,0:05:16.65,0:05:20.92,Default,,0000,0000,0000,,rumination or obsession about anything.
Dialogue: 0,0:05:20.92,0:05:25.52,Default,,0000,0000,0000,,Serotonin is the natural anti-depressant neurotransmitter.
Dialogue: 0,0:05:25.52,0:05:27.33,Default,,0000,0000,0000,,When serotonin is low we can feel
Dialogue: 0,0:05:27.33,0:05:30.09,Default,,0000,0000,0000,,more depressed, unhappy, and crave things like
Dialogue: 0,0:05:30.09,0:05:33.63,Default,,0000,0000,0000,,carbs and alcohol and have trouble sleeping.
Dialogue: 0,0:05:34.84,0:05:37.70,Default,,0000,0000,0000,,Dopamine is the neurotransmitter that’s in charge
Dialogue: 0,0:05:37.70,0:05:39.86,Default,,0000,0000,0000,,of our focus and motivation.
Dialogue: 0,0:05:39.86,0:05:42.73,Default,,0000,0000,0000,,When dopamine’s low it can be hard to stay at a coarse
Dialogue: 0,0:05:42.73,0:05:44.72,Default,,0000,0000,0000,,and stay on track with your goals
Dialogue: 0,0:05:44.72,0:05:46.95,Default,,0000,0000,0000,,and your routines.
Dialogue: 0,0:05:46.95,0:05:49.39,Default,,0000,0000,0000,,So people with low GABA people will often
Dialogue: 0,0:05:49.39,0:05:52.31,Default,,0000,0000,0000,,say that they drink as a way to relax.
Dialogue: 0,0:05:52.31,0:05:55.69,Default,,0000,0000,0000,,That was me. People with low serotonin\N
Dialogue: 0,0:05:55.69,0:05:59.52,Default,,0000,0000,0000,,will say they drink as a way to have fun,
Dialogue: 0,0:05:59.52,0:06:01.52,Default,,0000,0000,0000,,and people with low dopamine will say they
Dialogue: 0,0:06:01.52,0:06:03.07,Default,,0000,0000,0000,,drink as a way to connect
Dialogue: 0,0:06:03.07,0:06:06.68,Default,,0000,0000,0000,,and engage with others.
Dialogue: 0,0:06:06.68,0:06:08.02,Default,,0000,0000,0000,,But here’s the problem and here is what I
Dialogue: 0,0:06:08.02,0:06:09.96,Default,,0000,0000,0000,,want to you know and take from this talk —
Dialogue: 0,0:06:09.96,0:06:12.76,Default,,0000,0000,0000,,It can be relatively easy for most people
Dialogue: 0,0:06:12.76,0:06:14.61,Default,,0000,0000,0000,,on the gray area drinking spectrum
Dialogue: 0,0:06:14.61,0:06:16.93,Default,,0000,0000,0000,,to stop drinking,
Dialogue: 0,0:06:16.93,0:06:19.23,Default,,0000,0000,0000,,but it can be hard to stay stopped,
Dialogue: 0,0:06:19.23,0:06:21.34,Default,,0000,0000,0000,,especially if we are not
Dialogue: 0,0:06:21.34,0:06:23.73,Default,,0000,0000,0000,,replenishing our neurotransmitters and
Dialogue: 0,0:06:23.73,0:06:25.52,Default,,0000,0000,0000,,nourishing our nervous system
Dialogue: 0,0:06:25.52,0:06:30.06,Default,,0000,0000,0000,,in a comprehensive and consistent way.
Dialogue: 0,0:06:30.06,0:06:33.79,Default,,0000,0000,0000,,So here’s the good news, in turns out that\N\N
Dialogue: 0,0:06:33.79,0:06:35.35,Default,,0000,0000,0000,,there is actually specific foods,
Dialogue: 0,0:06:35.35,0:06:37.68,Default,,0000,0000,0000,,movements and lifestyle practices that
Dialogue: 0,0:06:37.68,0:06:39.22,Default,,0000,0000,0000,,while they are great wellness tips for
Dialogue: 0,0:06:39.22,0:06:41.88,Default,,0000,0000,0000,,everyone, they have very direct and
Dialogue: 0,0:06:41.88,0:06:45.31,Default,,0000,0000,0000,,immediate roles in boosting all of our
Dialogue: 0,0:06:45.31,0:06:48.31,Default,,0000,0000,0000,,neurotransmitters.
Dialogue: 0,0:06:48.31,0:06:51.04,Default,,0000,0000,0000,,So as a way to give you some practical
Dialogue: 0,0:06:51.04,0:06:52.77,Default,,0000,0000,0000,,ways that you can begin to boost your
Dialogue: 0,0:06:52.77,0:06:57.28,Default,,0000,0000,0000,,neurotransmitters now I’d like to start by
Dialogue: 0,0:06:57.28,0:07:01.65,Default,,0000,0000,0000,,doing that by using the acronym “NOURISH”
Dialogue: 0,0:07:01.65,0:07:04.86,Default,,0000,0000,0000,,So N - notice nature.
Dialogue: 0,0:07:04.86,0:07:07.99,Default,,0000,0000,0000,,Research shows that when our pleasure,
Dialogue: 0,0:07:07.99,0:07:09.51,Default,,0000,0000,0000,,which is dopamine,
Dialogue: 0,0:07:09.51,0:07:12.15,Default,,0000,0000,0000,,and our happiness, which is serotonin,
Dialogue: 0,0:07:12.15,0:07:14.87,Default,,0000,0000,0000,,both begin to rise when we go into areas
Dialogue: 0,0:07:14.87,0:07:17.41,Default,,0000,0000,0000,,with a large density of trees or a large
Dialogue: 0,0:07:17.41,0:07:19.57,Default,,0000,0000,0000,,body of water like an ocean.
Dialogue: 0,0:07:19.57,0:07:21.61,Default,,0000,0000,0000,,All it takes is 20 minutes
Dialogue: 0,0:07:21.61,0:07:23.89,Default,,0000,0000,0000,,of being around nature with
Dialogue: 0,0:07:23.89,0:07:25.90,Default,,0000,0000,0000,,a lot of trees, a lot of water for your
Dialogue: 0,0:07:25.90,0:07:28.27,Default,,0000,0000,0000,,GABA, serotonin, and dopamine
Dialogue: 0,0:07:28.27,0:07:32.16,Default,,0000,0000,0000,,to begin to rise.
Dialogue: 0,0:07:32.16,0:07:34.37,Default,,0000,0000,0000,,O - observe your breath.
Dialogue: 0,0:07:34.37,0:07:36.70,Default,,0000,0000,0000,,There are many medications that can stunt,
Dialogue: 0,0:07:36.70,0:07:38.35,Default,,0000,0000,0000,,blunt, and block
Dialogue: 0,0:07:38.35,0:07:40.29,Default,,0000,0000,0000,,the fight-flight-freeze response
Dialogue: 0,0:07:40.29,0:07:43.01,Default,,0000,0000,0000,,in your body, there are no medications
Dialogue: 0,0:07:43.01,0:07:46.57,Default,,0000,0000,0000,,that can boost the calm response.
Dialogue: 0,0:07:46.57,0:07:48.01,Default,,0000,0000,0000,,But there is one mechanism in your body
Dialogue: 0,0:07:48.01,0:07:50.35,Default,,0000,0000,0000,,that can do that naturally.
Dialogue: 0,0:07:50.35,0:07:52.96,Default,,0000,0000,0000,,And that mechanism is your breath.
Dialogue: 0,0:07:52.96,0:07:55.10,Default,,0000,0000,0000,,When our breath is regulated our
Dialogue: 0,0:07:55.10,0:07:57.96,Default,,0000,0000,0000,,neurotransmitters become regulated.
Dialogue: 0,0:07:57.96,0:08:03.25,Default,,0000,0000,0000,,Take a breath!
Dialogue: 0,0:08:03.25,0:08:05.54,Default,,0000,0000,0000,,How does that feel?
Dialogue: 0,0:08:05.54,0:08:06.63,Default,,0000,0000,0000,,You all just gave a little boost
Dialogue: 0,0:08:06.63,0:08:09.04,Default,,0000,0000,0000,,to your GABA, serotonin, and dopamine.
Dialogue: 0,0:08:09.04,0:08:10.04,Default,,0000,0000,0000,,U - uniting with others. \N\N
Dialogue: 0,0:08:10.04,0:08:12.09,Default,,0000,0000,0000,,The research is solid: close social bonds, community, and social connections have a direct impact on our nervous system. In our technology driven world we have become very deficient of human touch. Hug the people who support you, hug your pets, get body work, massage or Reiki, it doesn't matter, whatever resonates with you. Physical touch has an immediate impact on boosting GABA, serotonin and dopamine.
Dialogue: 0,0:08:12.09,0:08:14.13,Default,,0000,0000,0000,,
Dialogue: 0,0:08:14.13,0:08:16.17,Default,,0000,0000,0000,,R - replenish with food - when you eat
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,protein, whether it’s animal protein or
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,vegetable protein, it doesn’t matter,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,it breaks down into amino acids and amino
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,acids are what replenish GABA, serotonin,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and dopamine. When you eat healthy fats,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,particularly in the form of Omega 3 fats
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,like fish oil, flax seeds, or walnuts,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,those Omega 3 fats are the raw materials
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that make your neurotransmitters.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,When you eat carbohydrates, specifically\N
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,in the ideal form of vegetables, and even
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,more specific, leafy green vegetables,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,they break down into B vitamins and
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,B vitamins are the pre-cursors that make
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,serotonin. When you replenish with food
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,you replenish your neurotransmitters.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I - initiate movement. Any exercise will
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,boost the neurotransmitters.\N
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,The Boston University did a study with
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,yoga participants and they had them do
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,a 60-minute yoga class. And then when
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,they measured they're GABA after that
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,class they found everyone’s GABA went
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,up at least on 27%. Some participants had
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,arising GABA up to 80%. Compared to the
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,control group that read a book for
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,60 minutes, there was no change in
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,their GABA. One 60-minute yoga class can
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,initiate a boost in all your
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,neurotransmitters.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But after we active, we need to be still.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,S - sitting in stillness allows
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,the nervous system the opportunity
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,to respond and adopt in a complex world
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that we live and work in in a very
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,nurusing way. And particularly sitting in
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,stillness and silence, invoking a sacred
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,prayer, meditation, or scripture can
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,really feed and replenish your GABA,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,serotonin, and dopamine.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,H - harness your creativity - Dopamine
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,loves the creative flow. And the way you
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,get into a creative flow is to pick \N\N
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,a single focused activity that ends
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,en “ing”. Some examples are gardening,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,fishing, painting. But be careful because
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,there are some other activities that end
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,en “ing” that make us feel like we get
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,a dopamine hit: drinking, smoking,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,overeating. Fishing, painting,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,the positive hobbies boost your dopamine.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,The other: drinking, smoking, overeating
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,depletes dopamine. Harnish your
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,creativity, but be very conscientious
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,how you doing that. As of today, It has
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,been 1054 days since I’ve had a drink\N
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,of alcohol.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But I didn’t have a rock bottom moment \N
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that brought me to this point and you
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,don’t need to have one either.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But I’ll be honest there were two things I\N
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,worried about when I stopped drinking.\N
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,And the first was: what would happen with
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,my relationships? This one surprised me.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,The important relationships in my life,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,family stuck by me, but they deepened.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,And I look back at all the new wonderful
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,people who who had entered my life in
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,the last 3 years, some of them drink,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,some of them don’t, but our relationship\N
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,is not built on my personal decision to
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,not drink. We’ve been able to connect and
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,relate and we’re aligned in a way that is
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,new for me. And it’s been really really
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,nourishing to add these relationships
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,to my life.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,The second thing I worried about was what
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,if something awful happened and it would
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,be so painful that I’ll want to numb it
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,with a glass or a bottle of wine? That
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,worry came true. Eighteen months into not
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,drinking I hit my worse personal financial
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,crisis in my life. If there was ever
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,a time when I wanted to numb
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,the experience and anesthetize the intense
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,anxiety and fear that I felt that was
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,the time. But I didn’t do it. And I
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,believe the reason I got through that time
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,without drinking wasn’t because I had
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,an intellectual understanding of
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,the nervous system, which I do, but
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,intellectualizing something is what gets
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,me through something. And it wasn’t
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,because I had a strong will power, which\N\N
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I don’t, my will power fatigue is as much\N
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,as the next person. But what I had was
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,a very targeted and specific nourishment
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that I had given my nervous system
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,leading up to that point in a very new and
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,different way. And that had given me
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,a zone of resilience and internal zone
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,of resilience that I’ve never had before.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So whatever road you’re on and wherever\N
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,you are on that road with your own
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,internal conversation, whether you’re
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,a healthcare professional like myself,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,a business professional in any industry,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,a stay at home parent or anyone else, if
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,you know in your bones that you’re in \N
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,the gray area with drinking or anything
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,else as an attempt to regulate the anxiety
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,in your body or the discomfort in your
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,life, don’t forget: your GABA,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,your serotonin, and your dopamine are
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,waiting for you to activate them with
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,certain foods, movements and lifestyle
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,practices, and when you do that you’re
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,giving your nervous system the
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,nourishment it’s been craving all along.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Thank you!