1
99:59:59,999 --> 00:00:23,731


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So I still remember the exact spot

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on the highway where I was driving.

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I think I remember it so vividly because

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I was having one of the most important

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conversations that I’ve ever had with 


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myself.

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In that moment in my car,

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I knew in my bones, I wouldn’t drink alcohol again.

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So you might be thinking what was the rock

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bottom that brought me to that point?

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And the answer is … there wasn’t one!

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You see, I was a gray area drinker and

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I drank between two extremes.

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I wasn’t an end stage, lose everything kind of

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drinker, not by a long shot.

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If you would have asked my friends and family if they

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thought I had a drinking problem

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they would have said, “of course not”.

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But I also wasn’t an "every now and again drinker"

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who would have a glass of champagne

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for example at the wedding and then not

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drink again for weeks.

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I didn’t fall into either one of those drinking categories

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or drinking extremes. And ...

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maybe you can identify?

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As a nutritionist who has worked in

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corporate wellness since 2004,

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I functioned really well. I knew how

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to eat well, I worked out on a regular

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basis and I loved to read and study

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everything health and wellness. 


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But what people didn’t know

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was how much I loved the “off” switch

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that wine provided to my “on” and often anxious brain.

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I loved the immediate effect that red wine delivered.

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And people also didn’t see how

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easy and frequent it was for one glass of wine

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to turn into one bottle of wine.

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There is a commune characteristic and pattern

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in gray area drinking that I

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experience and I’ve watched many others

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experience as well and that’s a stopping

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and restarting drinking.

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One time I stopped for 7 months, another time I

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stopped for 30 days, and other short periods

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in between, and then I would think to myself:

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“Why am I being so restrictive?

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I can be a social drinker”.

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So I’d return to drinking

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only to return to a level of drinking

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where I regret it.

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This back and forth drinking marry-go-around

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was the exact thing that I knew I wanted to exit off for good

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that day in my car on the highway.

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And maybe you actually don’t identify with

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gray area drinking because not everyone will.

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But here is what I know with

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absolute certainty: there are people in

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your life right now, it could be family

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members, close friends, colleagues, and

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they are worrying and wondering

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as they’re rethinking their drinking

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because they are in the gray area,

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but more than likely they are not talking to you about it

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and they are not talking to others about it

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because they think they are the only ones

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and they think they are alone.

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So how do I know this? I’ve lived this

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for many years.

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the more I've been speaking out professionally about my

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gray area drinking experience the more my email inbox

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gets flooded with emails from

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attorneys and therapists,

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senior level managers and nurses, stay in home moms,

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yoga instructors, and many many others.

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And the words are different, but

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the jest of what they write me is all 


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the same and they say, “I identify with

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your drinking story.

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I don’t have a rock bottom either,

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I want to be able to drink socially, but I end up regretting

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how much I drink on a frequent basis."

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This gray area drinking spectrum is real

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and it’s large. And a lot of high achieving,

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high functioning people who

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silently live here every day.

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But beyond gray area drinking is even something

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bigger and that’s a collective story of anxiety.

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And this I believe is where we are

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collectively missing the mark.

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We don’t need anymore cognitive hoops to


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jump through and we don’t need anymore

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ways to focus our will power and contort

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our will power in an attempt to “fix” ourselves,

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what we need is practical training

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in how to nourish our nervous system

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in a revolutionary and new way.

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So there is many components and pieces to this,

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but one component and one

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interesting place to start can be

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understanding your neurotransmitters.

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So let’s start with GABA.

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So GABA is the natural anti-anxiety neurotransmitter.

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When GABA is low we can feel anxious

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and our mind can get stuck in a loop of worry,

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rumination or obsession about anything.

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Serotonin is the natural anti-depressant neurotransmitter.

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When serotonin is low we can feel

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more depressed, unhappy, and crave things like

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carbs and alcohol and have trouble sleeping.

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Dopamine is the neurotransmitter that’s in charge

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of our focus and motivation.

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When dopamine’s low it can be hard to stay at a coarse

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and stay on track with your goals

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and your routines.

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So people with low GABA people will often

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say that they drink as a way to relax.

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That was me. People with low serotonin


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will say they drink as a way to have fun,

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and people with low dopamine will say they

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drink as a way to connect

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and engage with others.

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But here’s the problem and here is what I

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want to you know and take from this talk —

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It can be relatively easy for most people

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on the gray area drinking spectrum

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to stop drinking,

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but it can be hard to stay stopped,

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especially if we are not

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replenishing our neurotransmitters and

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nourishing our nervous system

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in a comprehensive and consistent way.

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So here’s the good news, in turns out that



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there is actually specific foods,

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movements and lifestyle practices that

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while they are great wellness tips for

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everyone, they have very direct and

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immediate roles in boosting all of our

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neurotransmitters.

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So as a way to give you some practical

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ways that you can begin to boost your

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neurotransmitters now I’d like to start by

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doing that by using the acronym “NOURISH”

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So N - notice nature.

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Research shows that when our pleasure,

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which is dopamine,

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and our happiness, which is serotonin,

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both begin to rise when we go into areas

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with a large density of trees or a large

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body of water like an ocean.

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All it takes is 20 minutes

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of being around nature with

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a lot of trees, a lot of water for your

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GABA, serotonin, and dopamine

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to begin to rise.

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O - observe your breath.

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There are many medications that can stunt,

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blunt, and block

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the fight-flight-freeze response

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in your body, there are no medications

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that can boost the calm response.

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But there is one mechanism in your body

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that can do that naturally.

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And that mechanism is your breath.

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When our breath is regulated our

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neurotransmitters become regulated.

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Take a breath!

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How does that feel?

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You all just gave a little boost

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to your GABA, serotonin, and dopamine.

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U - uniting with others. 



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The research is solid: close social bonds,

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community, and social connections have

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a direct impact on our nervous system.

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In our technology driven world

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we have become very deficient

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of human touch.

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Hug the people who support you,

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hug your pets, get body work,

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massage or Reiki, it doesn't matter,

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whatever resonates with you.

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Physical touch has an immediate impact

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on boosting GABA, serotonin and dopamine.

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R - replenish with food.

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When you eat protein,

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whether it’s animal protein or

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vegetable protein, it doesn’t matter,

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it breaks down into amino acids and amino

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acids are what replenish GABA, serotonin,

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and dopamine.

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When you eat healthy fats,

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particularly in the form of Omega 3 fats

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like fish oil, flax seeds, or walnuts,

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those Omega 3 fats are the raw materials

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that make your neurotransmitters.

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When you eat carbohydrates, specifically


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in the ideal form of vegetables,

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and even more specific,

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leafy green vegetables,

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they break down into B vitamins and

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B vitamins are the pre-cursors that make

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serotonin. When you replenish with food

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you replenish your neurotransmitters.

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I - initiate movement. Any exercise will

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boost the neurotransmitters.


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The Boston University did a study with

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yoga participants and they had them do

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a 60-minute yoga class.

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And then when they measured

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they're GABA after that class

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they found everyone’s GABA went up

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at least on 27%.

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Some participants had

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arising GABA up to 80%.

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Compared to a control group

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that read a book for 60 minutes,

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there was no change in their GABA.

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One 60-minute yoga class

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can initiate a boost in all

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your neurotransmitters.

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But after we active, we need to be still.

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S - sitting in stillness allows

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the nervous system the opportunity

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to respond and adopt in a complex world

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that we live and work in

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in a very nurusing way.

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And particularly sitting in

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stillness and silence, invoking a sacred

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prayer, meditation, or scripture

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can really feed and replenish your GABA,

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serotonin, and dopamine.

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H - harness your creativity.

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Dopamine loves the creative flow.

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And the way you get into a creative flow is to pick

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a single focused activity

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that ends en “ing”.

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Some examples are gardening,

239
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fishing, painting.

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But be careful because there are some

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other activities that end en “ing”

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that make us feel like we get

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a dopamine hit: drinking, smoking,

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overeating.

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Fishing, painting, the positive hobbies

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boost your dopamine.

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The other: drinking, smoking, overeating

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depletes dopamine. Harnish your

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creativity, but be very conscientious

250
00:11:09,696 --> 00:11:14,016
how you doing that.

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As of today, It has been 1054 days

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00:11:18,066 --> 00:11:27,294
since I’ve had a drink of alcohol.

253
00:11:27,294 --> 00:11:29,214
But I didn’t have a rock bottom moment 


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that brought me to this point

255
00:11:32,154 --> 00:11:36,314
and you don’t need to have one either.

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00:11:36,314 --> 00:11:38,394
From the outside looking in my drinking 


257
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didn’t look problematic,

258
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but from the inside looking out

259
00:11:42,074 --> 00:11:43,857
at the road I was traveling down

260
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I knew the way I was drinking

261
00:11:45,112 --> 00:11:46,792
was a problem for me.

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And I’m not the only one

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00:11:48,089 --> 00:11:49,856
making this decision.

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There are thousands of people in this country,

265
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in the U.K., in Australia, and Canada

266
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who are rethinking their drinking

267
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and stopping drinking because

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they choose to, not because they have to.

269
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A whole paradigm is shifting

270
00:12:03,466 --> 00:12:06,156
and we up on a whole new wellness movement

271
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starting to go alcohol free.

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00:12:10,275 --> 00:12:12,125
But I’ll be honest there were two things


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I worried about when I stopped drinking.

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And the first was: what would happen with

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my relationships? This one surprised me.

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The important relationships in my life,

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family stuck by me, but they deepened.

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And I look back at all the new wonderful

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people who who had entered my life in

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the last 3 years, some of them drink,

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some of them don’t, but our relationship


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is not built on my personal decision to

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not drink. We’ve been able to connect and

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relate and we’re aligned in a way that is

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new for me. And it’s been really really

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nourishing to add these relationships

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to my life.

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The second thing I worried about was what

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if something awful happened and it would

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be so painful that I’ll want to numb it

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with a glass or a bottle of wine? That

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worry came true. Eighteen months into not

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drinking I hit my worse personal financial

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crisis in my life. If there was ever

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a time when I wanted to numb

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the experience and anesthetize the intense

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anxiety and fear that I felt that was

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the time. But I didn’t do it. And I

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believe the reason I got through that time

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without drinking wasn’t because I had

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an intellectual understanding of

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the nervous system, which I do, but

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intellectualizing something is what gets

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me through something. And it wasn’t

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because I had a strong will power, which



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I don’t, my will power fatigue is as much


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as the next person. But what I had was

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a very targeted and specific nourishment

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that I had given my nervous system

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leading up to that point in a very new and

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different way. And that had given me

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a zone of resilience and internal zone

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of resilience that I’ve never had before.

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So whatever road you’re on and wherever


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you are on that road with your own

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internal conversation, whether you’re

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a healthcare professional like myself,

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a business professional in any industry,

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a stay at home parent or anyone else, if

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you know in your bones that you’re in 


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the gray area with drinking or anything

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else as an attempt to regulate the anxiety

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in your body or the discomfort in your

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life, don’t forget: your GABA,

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your serotonin, and your dopamine are

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waiting for you to activate them with

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certain foods, movements and lifestyle

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practices, and when you do that you’re

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giving your nervous system the

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nourishment it’s been craving all along.

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Thank you!