1 00:00:02,680 --> 00:00:03,640 Speaker 1: Life Audio. 2 00:00:03,660 --> 00:00:09,160 Speaker 2: Stress is no longer just a lifestyle issue. It's a 3 00:00:09,260 --> 00:00:15,000 Speaker 2: whole person issue affecting the brain, body, emotions, and spiritual well-being. 4 00:00:15,360 --> 00:00:18,489 Speaker 2: Many people try to manage stress by changing their schedules, 5 00:00:18,550 --> 00:00:21,370 Speaker 2: their diets, or their thinking patterns, yet they still feel 6 00:00:21,430 --> 00:00:26,450 Speaker 2: stuck in exhaustion, anxiety, and overwhelm. What if the real 7 00:00:26,810 --> 00:00:30,790 Speaker 2: key to healing stress isn't found outside of us, but within. 8 00:00:31,210 --> 00:00:34,790 Speaker 2: In honor of Women's Health and Fitness Day, today's conversation 9 00:00:34,850 --> 00:00:39,380 Speaker 2: with Holly Andrews explores how chronic stress impacts the nervous system, 10 00:00:39,659 --> 00:00:43,780 Speaker 2: why unresolved emotional stress often shows up as physical symptoms, 11 00:00:44,220 --> 00:00:47,780 Speaker 2: and how healing must move beyond surface level coping strategies. 12 00:00:47,979 --> 00:00:50,879 Speaker 2: We'll talk about what it means to heal stress from 13 00:00:50,900 --> 00:00:55,240 Speaker 2: the inside out, addressing stored emotional stress, regulating the body's 14 00:00:55,260 --> 00:01:00,470 Speaker 2: stress response, and integrating faith-based practices that restore peace at 15 00:01:00,510 --> 00:01:03,670 Speaker 2: a deeper level. If you have ever wondered why stress 16 00:01:03,710 --> 00:01:06,670 Speaker 2: feels so hard to turn off, why your body stays 17 00:01:06,750 --> 00:01:09,610 Speaker 2: on high alert, or how God designed your body to 18 00:01:09,650 --> 00:01:13,660 Speaker 2: move from survival mode into rest and restoration, this episode 19 00:01:13,780 --> 00:01:17,240 Speaker 2: offers insight, hope, and practical tools you can be in 20 00:01:17,380 --> 00:01:20,520 Speaker 2: using today. Welcome back to your Hope-Filled Perspective with Dr. 21 00:01:20,540 --> 00:01:24,050 Speaker 2: Michelle Bankson, where it's our goal to restore hope, renew minds, 22 00:01:24,270 --> 00:01:28,210 Speaker 2: and empower listeners to live in your God-given identity. I'm 23 00:01:28,250 --> 00:01:30,370 Speaker 2: delighted you've chosen to spend a few minutes of your 24 00:01:30,410 --> 00:01:33,110 Speaker 2: week with us. Today, we're going to be talking about 25 00:01:33,190 --> 00:01:36,680 Speaker 2: how to improve your gut health to support your emotional health. 26 00:01:36,860 --> 00:01:40,100 Speaker 2: We'll dive in right after this brief word from our sponsor. 27 00:01:42,940 --> 00:01:45,940 Speaker 2: Have you ever felt like stress is living inside your body, 28 00:01:46,360 --> 00:01:48,750 Speaker 2: no matter how much you pray, rest, or try to 29 00:01:48,770 --> 00:01:52,590 Speaker 2: stay positive? For so many people, stress isn't just emotional 30 00:01:52,690 --> 00:01:55,900 Speaker 2: or mental. It's actually deeply embedded in the nervous system, 31 00:01:55,960 --> 00:01:59,180 Speaker 2: shaping how we respond, react, and even relate to God 32 00:01:59,240 --> 00:02:02,270 Speaker 2: and others. In today's episode, we're diving into why stress 33 00:02:02,310 --> 00:02:06,450 Speaker 2: becomes chronic, how emotional and relational stress can quietly accumulate 34 00:02:06,490 --> 00:02:09,510 Speaker 2: over time, and what it looks like to heal. Rather 35 00:02:09,550 --> 00:02:12,940 Speaker 2: than simply cope, we'll explore why willpower isn't enough, how 36 00:02:12,980 --> 00:02:16,220 Speaker 2: the body remembers stress even when the mind wants to 37 00:02:16,280 --> 00:02:20,060 Speaker 2: move on, and how a compassionate, faith-informed approach can lead 38 00:02:20,100 --> 00:02:23,859 Speaker 2: to lasting freedom. This conversation is especially for you who 39 00:02:23,900 --> 00:02:28,040 Speaker 2: feel overwhelmed, emotionally depleted, or stuck in survival mode, yet 40 00:02:28,160 --> 00:02:32,000 Speaker 2: long for peace that feels real, sustainable, and aligned with 41 00:02:32,040 --> 00:02:35,040 Speaker 2: how God designed us to live. In this episode of 42 00:02:35,060 --> 00:02:37,700 Speaker 2: Your Hope-Filled Perspective, we will talk about how to improve 43 00:02:37,740 --> 00:02:40,579 Speaker 2: your gut health to support your emotional health. And to 44 00:02:40,639 --> 00:02:42,780 Speaker 2: start off this episode, I just want to remind you 45 00:02:42,820 --> 00:02:46,310 Speaker 2: of 3 John 1 verse 2 that says, I pray 46 00:02:46,389 --> 00:02:49,010 Speaker 2: that you may enjoy good health and that all may 47 00:02:49,050 --> 00:02:52,050 Speaker 2: go well with you, even as your soul is getting 48 00:02:52,110 --> 00:02:56,320 Speaker 2: along well. I'm excited to introduce to you Today's guest, 49 00:02:56,380 --> 00:02:59,870 Speaker 2: Holly Andrews, who was born and raised in Orlando, Florida. 50 00:03:00,010 --> 00:03:03,430 Speaker 2: She holds a degree in interdisciplinary studies from Covenant College 51 00:03:03,550 --> 00:03:07,350 Speaker 2: and a master's in Russian from Middlebury College. Her early 52 00:03:07,389 --> 00:03:10,109 Speaker 2: career took her overseas to Russia, where she lived for 53 00:03:10,169 --> 00:03:13,530 Speaker 2: three years before joining the National Security Agency in 2005. 54 00:03:13,530 --> 00:03:17,300 Speaker 2: Over the next 17 years, Holly rose to an executive 55 00:03:17,340 --> 00:03:22,200 Speaker 2: leadership role, overseeing cutting edge technology operations, leading high profile 56 00:03:22,260 --> 00:03:27,040 Speaker 2: teams and projects until her departure in 2022. But in 2019, 57 00:03:27,040 --> 00:03:30,700 Speaker 2: a personal health crisis became the unexpected turning point that 58 00:03:30,740 --> 00:03:35,470 Speaker 2: changed everything. As Holly began to heal physically, she rediscovered 59 00:03:35,550 --> 00:03:38,330 Speaker 2: a deeper sense of purpose that led her to pursue 60 00:03:38,390 --> 00:03:42,430 Speaker 2: health coaching. She's now a certified integrative nutrition health coach 61 00:03:42,590 --> 00:03:46,250 Speaker 2: and the founder of Andrew's Coaching and Transformation, where she 62 00:03:46,370 --> 00:03:51,320 Speaker 2: helps others reduce stress, restore balance, and reclaim their well-being. 63 00:03:51,400 --> 00:03:54,300 Speaker 2: Holly is author of the book, Heal Your Stress from 64 00:03:54,320 --> 00:03:57,540 Speaker 2: the Inside Out, a guide to addressing stress through a 65 00:03:57,600 --> 00:04:02,350 Speaker 2: holistic and root cause approach. She's passionate about empowering others 66 00:04:02,410 --> 00:04:05,430 Speaker 2: to transform their health from the inside out. And I'm 67 00:04:05,670 --> 00:04:09,010 Speaker 2: welcoming Holly to the program today. Thank you, Holly, for 68 00:04:09,050 --> 00:04:09,710 Speaker 2: coming on the show. 69 00:04:09,970 --> 00:04:11,960 Speaker 1: Thanks so much for having me, Michelle. It's an honor 70 00:04:12,000 --> 00:04:12,410 Speaker 1: to be here. 71 00:04:12,720 --> 00:04:16,140 Speaker 2: I heard you on another friend's podcast and thought, this 72 00:04:16,260 --> 00:04:19,740 Speaker 2: is what I've been working on since my health took 73 00:04:19,779 --> 00:04:22,080 Speaker 2: a drastic turn a couple years ago. A lot of 74 00:04:22,120 --> 00:04:25,070 Speaker 2: my listeners know that I was traveling across country and 75 00:04:25,170 --> 00:04:28,529 Speaker 2: had a ruptured gangrene appendix and had to have an 76 00:04:28,589 --> 00:04:35,820 Speaker 2: emergency appendectomy, which unfortunately turned septic. And that completely destroyed 77 00:04:35,880 --> 00:04:39,300 Speaker 2: my gut. So for the last two years, my focus 78 00:04:39,339 --> 00:04:42,020 Speaker 2: has really been on gut health so that I can 79 00:04:42,100 --> 00:04:45,599 Speaker 2: experience health in every aspect of my life. So when 80 00:04:45,640 --> 00:04:48,020 Speaker 2: I heard you on that program, I thought we have 81 00:04:48,040 --> 00:04:51,630 Speaker 2: got to talk. So I'm so grateful that you've come 82 00:04:51,710 --> 00:04:54,669 Speaker 2: on the program. But what I know, Holly, after interviewing 83 00:04:54,730 --> 00:04:58,029 Speaker 2: people here for seven years and in my private practice 84 00:04:58,089 --> 00:05:01,070 Speaker 2: for over 20, is that frequently our books and our 85 00:05:01,130 --> 00:05:04,140 Speaker 2: ministries and our resources come out of our own pain 86 00:05:04,300 --> 00:05:07,740 Speaker 2: or our own experiences or our own needs. So would 87 00:05:07,779 --> 00:05:09,920 Speaker 2: you share with our audience how that has been true 88 00:05:09,980 --> 00:05:10,620 Speaker 2: for you as well? 89 00:05:10,940 --> 00:05:13,620 Speaker 1: Yeah, I'd be happy to. So as you mentioned, I 90 00:05:13,660 --> 00:05:16,430 Speaker 1: had a 17 year career at the National Security Agency, 91 00:05:16,510 --> 00:05:19,530 Speaker 1: which I loved. I loved what I did. I love 92 00:05:19,550 --> 00:05:21,730 Speaker 1: the people that I worked with. But as you can imagine, 93 00:05:21,770 --> 00:05:26,229 Speaker 1: it was very high intensity, very high stress. And that 94 00:05:26,730 --> 00:05:28,750 Speaker 1: just it built up over time. I mean, I had 95 00:05:28,810 --> 00:05:31,479 Speaker 1: two little kids. My husband is an airline pilot. So 96 00:05:31,520 --> 00:05:35,320 Speaker 1: he's gone half the time. And I am a very 97 00:05:35,360 --> 00:05:38,730 Speaker 1: driven person. So I needed to be the best. I 98 00:05:38,770 --> 00:05:42,359 Speaker 1: needed to prove myself. I needed to get all these 99 00:05:42,380 --> 00:05:46,680 Speaker 1: awards that you see behind me. And so that built up, 100 00:05:46,740 --> 00:05:51,370 Speaker 1: built up, built up. My physical health was not well. 101 00:05:51,589 --> 00:05:55,210 Speaker 1: I was over 350 pounds at one point. And that was, 102 00:05:55,230 --> 00:06:00,050 Speaker 1: as you can imagine, impacting... my emotional state, my mental state, 103 00:06:00,170 --> 00:06:02,339 Speaker 1: my spiritual state. I mean, it just, all of it 104 00:06:02,500 --> 00:06:06,120 Speaker 1: impacted everything. And so 2019, I had this realization that, 105 00:06:08,310 --> 00:06:09,970 Speaker 1: On spring break, you want to talk about a trip. 106 00:06:09,990 --> 00:06:11,980 Speaker 1: We took the kids to London for spring break that year. 107 00:06:12,440 --> 00:06:15,060 Speaker 1: And I'm no stranger to travel. As you mentioned, I 108 00:06:15,080 --> 00:06:17,400 Speaker 1: lived in Russia. I've been all over. But just that 109 00:06:17,520 --> 00:06:21,140 Speaker 1: normal walking around doing touristy things had me coming back 110 00:06:21,279 --> 00:06:23,670 Speaker 1: to the hotel in tears. And I looked at my husband. 111 00:06:23,690 --> 00:06:26,130 Speaker 1: I was like, I can't do this anymore. Something's got 112 00:06:26,210 --> 00:06:29,409 Speaker 1: to give. I cannot continue to live the way that 113 00:06:29,450 --> 00:06:31,870 Speaker 1: we've been living. And so I reached out to a 114 00:06:31,910 --> 00:06:33,670 Speaker 1: friend of mine who was a health coach at the time. 115 00:06:33,750 --> 00:06:36,380 Speaker 1: And I said, I just need help. I need somebody 116 00:06:36,420 --> 00:06:38,680 Speaker 1: to tell me exactly what to do. And when to 117 00:06:38,740 --> 00:06:41,659 Speaker 1: do it. And so that became a turning point of 118 00:06:41,720 --> 00:06:45,610 Speaker 1: getting my physical health under control. And as I started 119 00:06:45,640 --> 00:06:47,930 Speaker 1: to lose the weight and I gained the energy back 120 00:06:48,190 --> 00:06:52,570 Speaker 1: and I started to sleep better, I realized I suddenly... 121 00:06:52,670 --> 00:06:57,080 Speaker 1: was able to think clearly, whereas I knew I hadn't 122 00:06:57,100 --> 00:07:01,460 Speaker 1: been thinking clearly, especially relationally. Like work, I was giving everything. 123 00:07:01,640 --> 00:07:04,320 Speaker 1: I was giving 150% at work, but even at work, 124 00:07:04,580 --> 00:07:10,090 Speaker 1: I knew I wasn't necessarily really 150%. So the brain 125 00:07:10,150 --> 00:07:14,710 Speaker 1: fog cleared up. The energy came back. The desire to 126 00:07:14,890 --> 00:07:21,090 Speaker 1: actually seek God came back. And so... That's that led 127 00:07:21,190 --> 00:07:25,510 Speaker 1: eventually to me realizing that I could not continue in 128 00:07:25,570 --> 00:07:28,550 Speaker 1: my career as it was because I just I didn't 129 00:07:28,630 --> 00:07:32,040 Speaker 1: have the capacity to do it anymore. And so we 130 00:07:32,060 --> 00:07:34,060 Speaker 1: decided that I was going to resign and I was 131 00:07:34,100 --> 00:07:36,700 Speaker 1: going to move into full time health coaching because I 132 00:07:37,300 --> 00:07:39,980 Speaker 1: wanted other people to be able to have the same 133 00:07:40,060 --> 00:07:43,180 Speaker 1: kind of aha moments that I had experienced. 134 00:07:43,630 --> 00:07:49,380 Speaker 2: Interesting that you said that your desire to seek God returned. 135 00:07:49,440 --> 00:07:50,920 Speaker 2: And I would love for you to talk a little 136 00:07:50,960 --> 00:07:54,660 Speaker 2: bit more about how tending to your physical health opens 137 00:07:54,760 --> 00:07:59,930 Speaker 2: space for emotional and spiritual healing because they are interrelated. 138 00:08:00,130 --> 00:08:03,550 Speaker 1: Yeah, they absolutely are. And I didn't know, like I 139 00:08:03,590 --> 00:08:07,110 Speaker 1: didn't realize that they were interrelated until I started walking 140 00:08:07,150 --> 00:08:09,390 Speaker 1: through this. And then as I learned more and more, 141 00:08:09,410 --> 00:08:11,690 Speaker 1: it just kind of clicked, right? And I was like, oh, 142 00:08:11,810 --> 00:08:15,520 Speaker 1: that's That is exactly what happened. So when I worked 143 00:08:15,560 --> 00:08:18,160 Speaker 1: on my physical health, I started to clear up things 144 00:08:18,240 --> 00:08:20,560 Speaker 1: like my gut health. I started working on my gut 145 00:08:20,610 --> 00:08:23,570 Speaker 1: health without even necessarily realizing I was working on my 146 00:08:23,610 --> 00:08:26,070 Speaker 1: gut health at the time. I was just eating better. Yeah. 147 00:08:26,330 --> 00:08:28,470 Speaker 1: Just eating better. I was drinking water instead of like 148 00:08:28,530 --> 00:08:31,080 Speaker 1: three venti Starbucks locos a day that I used to do. 149 00:08:31,690 --> 00:08:34,110 Speaker 1: that helped clear up some of the inflammation. It helped 150 00:08:34,150 --> 00:08:36,650 Speaker 1: clear up some of the brain fog. And that allowed 151 00:08:36,910 --> 00:08:41,250 Speaker 1: things like my neurotransmitters, like serotonin and dopamine and melatonin 152 00:08:41,290 --> 00:08:44,640 Speaker 1: and all of those things to actually start functioning properly again, 153 00:08:44,660 --> 00:08:49,920 Speaker 1: helping my emotional state, giving my brain the fuel and 154 00:08:49,940 --> 00:08:52,620 Speaker 1: the energy that it needed to think. And I think 155 00:08:52,800 --> 00:08:55,820 Speaker 1: as those things came along, I started to have that 156 00:08:55,880 --> 00:08:59,280 Speaker 1: kind of spiritual wake up where I say I went 157 00:08:59,300 --> 00:09:03,130 Speaker 1: through like a 10 year spiritual desert where pretty much 158 00:09:03,170 --> 00:09:05,990 Speaker 1: my only prayer was Jesus help me to get through, 159 00:09:06,010 --> 00:09:08,230 Speaker 1: to try to get through and try to cope. But 160 00:09:08,270 --> 00:09:10,130 Speaker 1: I started and there were lots of times and I 161 00:09:10,170 --> 00:09:12,210 Speaker 1: talk about this in the book where we didn't go 162 00:09:12,250 --> 00:09:14,830 Speaker 1: to church because either I didn't have the energy to go, 163 00:09:14,850 --> 00:09:18,650 Speaker 1: I didn't have the want to. And so those things 164 00:09:18,670 --> 00:09:21,840 Speaker 1: started coming back as well. Like I started having the 165 00:09:22,260 --> 00:09:25,290 Speaker 1: thoughts like, I can do this. I can get the 166 00:09:25,309 --> 00:09:27,350 Speaker 1: kids out of the house and dressed and we can 167 00:09:27,390 --> 00:09:30,210 Speaker 1: go to church. And I want to do this because 168 00:09:30,290 --> 00:09:32,819 Speaker 1: I knew, I think I finally realized how badly I'd 169 00:09:32,840 --> 00:09:37,740 Speaker 1: been missing that community, that time with the Lord. And 170 00:09:37,820 --> 00:09:41,079 Speaker 1: so that is what eventually led to kind of the 171 00:09:41,160 --> 00:09:43,200 Speaker 1: spiritual renewal that I've experienced. 172 00:09:43,920 --> 00:09:48,080 Speaker 2: How do you explain for clients that you coach the 173 00:09:48,120 --> 00:09:52,550 Speaker 2: connection between chronic stress, the body and our spiritual life? 174 00:09:54,240 --> 00:09:58,949 Speaker 1: Chronic stress, I'm sure your listeners have heard, you have 175 00:09:58,990 --> 00:10:02,320 Speaker 1: fight or flight. right? Or you have rest and digest, 176 00:10:02,360 --> 00:10:04,800 Speaker 1: or some people call it various things, but the two 177 00:10:04,860 --> 00:10:08,500 Speaker 1: different nervous systems. And the chronic stress comes where you're 178 00:10:08,540 --> 00:10:12,240 Speaker 1: stuck in fight or flight constantly, and your body almost 179 00:10:12,280 --> 00:10:16,200 Speaker 1: becomes addicted to it, where it doesn't know how to relax. 180 00:10:16,260 --> 00:10:18,580 Speaker 1: It doesn't know how to stop. And even when we 181 00:10:18,679 --> 00:10:22,890 Speaker 1: do try to relax or try to stop, it's very uncomfortable. 182 00:10:23,390 --> 00:10:27,949 Speaker 1: It becomes very, very uncomfortable to stop. And so when 183 00:10:27,990 --> 00:10:30,790 Speaker 1: we are in that state and chronic stress, it can 184 00:10:30,830 --> 00:10:34,030 Speaker 1: be caused by external factors like a really intense job. 185 00:10:34,390 --> 00:10:39,320 Speaker 1: It can be caused by internal factors like a poor diet, inflammation, 186 00:10:39,679 --> 00:10:41,920 Speaker 1: things like that. So they both play a role. And 187 00:10:41,960 --> 00:10:44,900 Speaker 1: more often than not, they are both playing a role. 188 00:10:45,800 --> 00:10:48,600 Speaker 1: And so that chronic stress, it becomes that vicious cycle. 189 00:10:49,170 --> 00:10:52,270 Speaker 1: And you're not able to stop. Or if you do stop, 190 00:10:52,970 --> 00:10:58,109 Speaker 1: it's a complete and total zone out. I remember I 191 00:10:58,190 --> 00:10:59,970 Speaker 1: used to just lay on the couch and watch Hallmark 192 00:10:59,990 --> 00:11:03,070 Speaker 1: movies because that's what I could do. And so I 193 00:11:03,150 --> 00:11:07,080 Speaker 1: zoned out from life. I zoned out from kids, unfortunately. 194 00:11:07,480 --> 00:11:11,920 Speaker 1: There's no way to be still with the Lord in 195 00:11:11,980 --> 00:11:15,640 Speaker 1: that kind of situation, right? He wants us to be still, 196 00:11:16,300 --> 00:11:19,309 Speaker 1: but to be still with a purpose. And when your 197 00:11:19,350 --> 00:11:23,390 Speaker 1: body literally cannot stop or your brain cannot stop and 198 00:11:23,429 --> 00:11:26,990 Speaker 1: be still, then it's very, very difficult to have any 199 00:11:27,070 --> 00:11:31,859 Speaker 1: kind of spiritual connection or intentional time with the Lord. 200 00:11:32,460 --> 00:11:34,340 Speaker 2: Yeah, I think of it in terms of when he 201 00:11:34,440 --> 00:11:36,959 Speaker 2: calls us to be still, he wants us to be 202 00:11:37,059 --> 00:11:39,080 Speaker 2: still and be connected. 203 00:11:39,440 --> 00:11:39,720 Speaker 1: Yes. 204 00:11:40,460 --> 00:11:43,860 Speaker 2: But when we're in that state of chronic stress, it's 205 00:11:43,920 --> 00:11:46,609 Speaker 2: almost like when we get still, we're just numb. I 206 00:11:46,650 --> 00:11:49,390 Speaker 2: can't think we've got the brain frog. Like you mentioned, 207 00:11:49,410 --> 00:11:52,390 Speaker 2: I had that after sepsis. I remember sitting on my 208 00:11:52,460 --> 00:11:55,900 Speaker 2: deck and just staring with no thoughts. And so I 209 00:11:55,940 --> 00:11:59,000 Speaker 2: can relate to so much of your story and your personality. 210 00:11:59,040 --> 00:12:00,689 Speaker 2: I think if we lived closer, you and I would 211 00:12:00,710 --> 00:12:03,410 Speaker 2: be really good friends because we'd get each other. But 212 00:12:03,470 --> 00:12:07,480 Speaker 2: I remember just staring. with no thoughts. And I thought, 213 00:12:07,540 --> 00:12:10,130 Speaker 2: this is just not like me. Usually my thoughts were 214 00:12:10,170 --> 00:12:13,270 Speaker 2: going and I couldn't stop them. But what he wanted 215 00:12:13,429 --> 00:12:16,470 Speaker 2: was to be still, to be connected to him. Will 216 00:12:16,490 --> 00:12:20,340 Speaker 2: you talk about what's the gut-brain connection and why is 217 00:12:20,410 --> 00:12:22,800 Speaker 2: it so important for managing stress? 218 00:12:23,720 --> 00:12:27,939 Speaker 1: Yeah, absolutely. So the gut-brain connection, also called your HPA axis, 219 00:12:28,000 --> 00:12:29,939 Speaker 1: and I'm not going to go into what the HPA 220 00:12:29,960 --> 00:12:33,729 Speaker 1: stands for because most people can't pronounce it. But it 221 00:12:33,790 --> 00:12:36,370 Speaker 1: is that two way highway between your brain and your gut. 222 00:12:37,350 --> 00:12:41,110 Speaker 1: And I think what most people don't realize is that 223 00:12:41,130 --> 00:12:45,240 Speaker 1: the majority of your neurotransmitters for your emotional state are 224 00:12:45,300 --> 00:12:47,520 Speaker 1: produced in your gut and not your brain. And most 225 00:12:47,559 --> 00:12:52,420 Speaker 1: people don't realize that. So if one is not functioning properly, 226 00:12:52,480 --> 00:12:55,650 Speaker 1: the other is not going to function properly either. And 227 00:12:55,750 --> 00:12:58,990 Speaker 1: so that's why when you've got chronic stress that causes 228 00:12:59,070 --> 00:13:02,020 Speaker 1: inflammation in your body, and your gut is not able 229 00:13:02,080 --> 00:13:05,480 Speaker 1: to produce those neurotransmitters to go to your brain, then 230 00:13:05,620 --> 00:13:09,620 Speaker 1: you wind up with things like anxiety and depression, strictly 231 00:13:09,640 --> 00:13:13,300 Speaker 1: from a physiological standpoint, regardless of whatever else might be 232 00:13:13,340 --> 00:13:19,050 Speaker 1: going on. So having that healthy gut-brain connection, that gut-brain axis, 233 00:13:19,670 --> 00:13:24,850 Speaker 1: is critical to healing stress, resilience, emotional, mental health, all 234 00:13:24,890 --> 00:13:25,130 Speaker 1: of it. 235 00:13:25,760 --> 00:13:30,340 Speaker 2: So then how does chronic stress impact digestion and our 236 00:13:30,440 --> 00:13:31,580 Speaker 2: gut microbiome? 237 00:13:32,520 --> 00:13:35,760 Speaker 1: Right. So the chronic stress causes, first of all, it 238 00:13:35,800 --> 00:13:42,290 Speaker 1: causes inflammation, right? And it causes that internal low-grade constant inflammation. 239 00:13:42,370 --> 00:13:45,430 Speaker 1: You know, when you, like I burned myself the other day, right? 240 00:13:45,490 --> 00:13:47,929 Speaker 1: And so it's red and inflamed, but it's healing and 241 00:13:47,970 --> 00:13:50,270 Speaker 1: it's going away. And that's what is supposed to happen. 242 00:13:50,290 --> 00:13:52,839 Speaker 1: That's how our bodies are designed to work. If there's 243 00:13:52,920 --> 00:13:56,240 Speaker 1: an injury, it gets inflamed because that's what the body does. 244 00:13:56,280 --> 00:13:59,480 Speaker 1: And that's part of the healing process. But what happens 245 00:13:59,559 --> 00:14:02,240 Speaker 1: in chronic stress is that that inflammation just never goes away. 246 00:14:03,020 --> 00:14:07,040 Speaker 1: And so it prevents your gut. It prevents your digestive 247 00:14:07,080 --> 00:14:10,930 Speaker 1: system from actually functioning properly. So your body doesn't produce 248 00:14:10,990 --> 00:14:14,709 Speaker 1: as much stomach acid to digest your food. It slows 249 00:14:14,750 --> 00:14:19,390 Speaker 1: digestion because in that fight or flight state, your body 250 00:14:19,490 --> 00:14:21,650 Speaker 1: is giving all of its resources to survival. 251 00:14:22,300 --> 00:14:22,479 Speaker 2: Right? 252 00:14:22,520 --> 00:14:24,800 Speaker 1: Your body is giving all of its resources to where's 253 00:14:24,840 --> 00:14:27,000 Speaker 1: the lion? How far do I have to run? You know, 254 00:14:27,060 --> 00:14:30,180 Speaker 1: that kind of thing. And it's, you're not able to 255 00:14:30,220 --> 00:14:34,110 Speaker 1: get into that rest and digest state. So your body 256 00:14:34,170 --> 00:14:36,730 Speaker 1: is not able to do that. So that is why 257 00:14:36,750 --> 00:14:41,270 Speaker 1: gut health becomes compromised when you're in that chronic state, 258 00:14:41,310 --> 00:14:46,540 Speaker 1: chronic stress state. So the inflammation, the reduced stomach acid, 259 00:14:46,580 --> 00:14:49,630 Speaker 1: you're not able to absorb the nutrients that that you 260 00:14:49,690 --> 00:14:52,430 Speaker 1: do consume and you're not able to absorb them properly 261 00:14:52,450 --> 00:14:54,510 Speaker 1: or well, maybe not at all. 262 00:14:55,090 --> 00:14:57,380 Speaker 2: Which includes supplements and medication. 263 00:14:57,390 --> 00:15:01,160 Speaker 1: Which includes supplements, right? So you may be spending hundreds 264 00:15:01,200 --> 00:15:06,060 Speaker 1: of dollars on these super high-powered supplements, but if your 265 00:15:06,100 --> 00:15:07,960 Speaker 1: body's not absorbing them, it's not doing any good. 266 00:15:08,320 --> 00:15:08,620 Speaker 3: Right. 267 00:15:09,080 --> 00:15:11,260 Speaker 1: So all of that impacts digestion. 268 00:15:11,280 --> 00:15:15,540 Speaker 2: I think were starting to come around, but I was 269 00:15:15,700 --> 00:15:20,110 Speaker 2: very disappointed. Once I started learning about this and learning 270 00:15:20,170 --> 00:15:25,489 Speaker 2: about the gut brain access and about how stress impacts 271 00:15:25,710 --> 00:15:29,270 Speaker 2: our body, it became so clear to me that so 272 00:15:29,490 --> 00:15:34,570 Speaker 2: many of our medical conditions, including things like dementia, can 273 00:15:34,610 --> 00:15:37,330 Speaker 2: be traced back to excessive inflammation. 274 00:15:37,350 --> 00:15:38,090 Speaker 1: Yes. 275 00:15:38,480 --> 00:15:41,340 Speaker 2: And like you were talking about, inflammation can be good 276 00:15:41,700 --> 00:15:45,640 Speaker 2: in that emergency where your body is trying to repair 277 00:15:45,700 --> 00:15:49,480 Speaker 2: an injury, but it's not meant to stay inflamed chronically. 278 00:15:50,740 --> 00:15:55,990 Speaker 2: But unfortunately, a lot of our... general medical practitioners don't 279 00:15:56,140 --> 00:15:58,330 Speaker 2: give a lot of conversation to that. And that's why 280 00:15:58,410 --> 00:16:01,410 Speaker 2: I wanted so badly to have you on the program 281 00:16:01,510 --> 00:16:04,830 Speaker 2: because I've come to realize what an important part of 282 00:16:04,930 --> 00:16:11,830 Speaker 2: our emotional, mental, physical, and spiritual wellbeing this is. Absolutely. Friends, 283 00:16:11,850 --> 00:16:13,270 Speaker 2: we're going to take a real short break for a 284 00:16:13,310 --> 00:16:15,070 Speaker 2: word from our sponsor, but I want you to stick 285 00:16:15,090 --> 00:16:17,410 Speaker 2: with us to hear Holly share more about how to 286 00:16:17,470 --> 00:16:20,600 Speaker 2: improve your gut health to support your emotional health. 287 00:16:20,930 --> 00:16:21,550 Speaker 1: We'll be right back. 288 00:16:25,840 --> 00:16:28,900 Speaker 2: Holly, what are the common signs that your gut may 289 00:16:28,940 --> 00:16:32,100 Speaker 2: be affecting your mood or your emotional well-being? 290 00:16:32,760 --> 00:16:36,050 Speaker 1: So there are many, many signs in terms of whether 291 00:16:36,110 --> 00:16:40,770 Speaker 1: your gut is not in a great state. Specifically to 292 00:16:41,250 --> 00:16:44,790 Speaker 1: your mental and emotional state, you can think of persistent fatigue, 293 00:16:45,510 --> 00:16:51,560 Speaker 1: brain fog, irritability, anxiety without a clear cause. I remember 294 00:16:51,620 --> 00:16:56,390 Speaker 1: being constantly on edge. constantly snapping at my kids, constantly 295 00:16:56,410 --> 00:16:59,440 Speaker 1: snapping at my husband, and I didn't know why. I 296 00:16:59,480 --> 00:17:03,900 Speaker 1: didn't know why. And so that irritability, anxiety, just constantly 297 00:17:04,020 --> 00:17:07,619 Speaker 1: on edge, that is almost a surefire sign for me. 298 00:17:08,040 --> 00:17:12,420 Speaker 1: If you're craving sugar and caffeine, that can be another sign. 299 00:17:12,580 --> 00:17:16,290 Speaker 1: If you hit that slump and you want the carbs, 300 00:17:16,310 --> 00:17:19,030 Speaker 1: you want the sugar, you want the caffeine, and nothing's 301 00:17:19,070 --> 00:17:22,230 Speaker 1: going to satiate that, that's another surefire sign that there's 302 00:17:22,270 --> 00:17:22,770 Speaker 1: something going on. 303 00:17:23,250 --> 00:17:25,110 Speaker 2: Which then increases the inflammation. 304 00:17:25,130 --> 00:17:29,090 Speaker 1: Which then increases the inflammation. Yes, vicious cycle. If you're 305 00:17:29,130 --> 00:17:32,170 Speaker 1: having sleep issues, particularly if you're waking up at 2 306 00:17:32,170 --> 00:17:36,020 Speaker 1: and 3 a.m., that's a sure sign that something's wrong 307 00:17:36,280 --> 00:17:39,600 Speaker 1: with cortisol, which is probably linked to a gut issue 308 00:17:39,680 --> 00:17:44,220 Speaker 1: as well. So multiple signs. And then you can also 309 00:17:44,280 --> 00:17:48,010 Speaker 1: have the frequent bloating or the IBS symptoms. type symptoms, 310 00:17:48,210 --> 00:17:51,570 Speaker 1: digestive issues like that, that is a very common sign 311 00:17:51,830 --> 00:17:54,690 Speaker 1: that gut health needs to be worked on. And all 312 00:17:54,730 --> 00:17:57,730 Speaker 1: of that impacts mental and emotional state. 313 00:17:58,840 --> 00:18:01,960 Speaker 2: Why is healing the gut so essential for healing stress 314 00:18:02,240 --> 00:18:03,080 Speaker 2: from the inside out? 315 00:18:03,640 --> 00:18:06,859 Speaker 1: So when you're healing your gut, you're healing that, helping 316 00:18:06,900 --> 00:18:11,460 Speaker 1: to heal that inflammation, right, internally, which then allows your 317 00:18:11,500 --> 00:18:14,580 Speaker 1: body to go into that rest and digest state so 318 00:18:14,640 --> 00:18:19,669 Speaker 1: that Absorbing your nutrients, you're actually getting the vitamins, the 319 00:18:19,710 --> 00:18:24,150 Speaker 1: minerals that your body needs to fully function, right? You're 320 00:18:24,390 --> 00:18:28,650 Speaker 1: creating space for those neurotransmitters to be made that, again, 321 00:18:28,690 --> 00:18:31,930 Speaker 1: that serotonin, that 90% of serotonin is made in our gut, 322 00:18:31,970 --> 00:18:33,080 Speaker 1: and that's a happy hormone. 323 00:18:33,480 --> 00:18:33,680 Speaker 2: Yep. 324 00:18:34,800 --> 00:18:38,439 Speaker 1: If we don't have those neurotransmitters, and there's many of them, 325 00:18:38,520 --> 00:18:41,680 Speaker 1: as I'm sure you well know, that the dopamine, the serotonin, 326 00:18:41,700 --> 00:18:44,740 Speaker 1: the GABA, all of that, if they're not being made, 327 00:18:44,869 --> 00:18:48,210 Speaker 1: then there's no way for your body to build or 328 00:18:48,330 --> 00:18:53,410 Speaker 1: develop stress resilience. So in order to do that, you 329 00:18:53,450 --> 00:18:55,950 Speaker 1: have to have those neurotransmitters. But if they're not being 330 00:18:55,990 --> 00:18:58,950 Speaker 1: made because your gut's messed up, then your body just 331 00:18:58,970 --> 00:19:01,570 Speaker 1: doesn't have the capacity to actually do that, to build 332 00:19:01,609 --> 00:19:05,070 Speaker 1: that stress resilience and to handle the little stressors as 333 00:19:05,109 --> 00:19:09,840 Speaker 1: they come, much less the built-up big kind of stress. 334 00:19:10,320 --> 00:19:15,720 Speaker 2: So how do diet, stress, and emotional trauma interact within 335 00:19:15,760 --> 00:19:17,040 Speaker 2: the gut? 336 00:19:17,460 --> 00:19:23,879 Speaker 1: Trauma, the chronic stress... they can actually alter your gut bacteria. 337 00:19:23,900 --> 00:19:29,149 Speaker 1: There's all kinds of analogies, but think about good soil. 338 00:19:29,550 --> 00:19:32,310 Speaker 1: We want good soil for our flowers and our vegetables 339 00:19:32,369 --> 00:19:37,150 Speaker 1: with lots of good bugs. Some people call them good bacteria, 340 00:19:37,230 --> 00:19:40,700 Speaker 1: the good gut bugs. We want a lot of that, 341 00:19:40,780 --> 00:19:43,159 Speaker 1: and we want a really good variety. Think of a 342 00:19:43,240 --> 00:19:47,580 Speaker 1: wildflower field that is just completely full of a variety 343 00:19:47,619 --> 00:19:51,899 Speaker 1: of flowers instead of one single, maybe rose field or 344 00:19:51,940 --> 00:19:55,399 Speaker 1: tulip field, right? You want a really good variety of 345 00:19:55,500 --> 00:19:58,180 Speaker 1: that good gut bacteria and you want it to be 346 00:19:58,359 --> 00:20:00,920 Speaker 1: the majority of what's in your gut as opposed to 347 00:20:00,980 --> 00:20:08,120 Speaker 1: the harmful bacteria. So when we're stressed that in that 348 00:20:08,180 --> 00:20:12,840 Speaker 1: gut is inflamed, you're actually changing your gut bacteria. So 349 00:20:12,990 --> 00:20:17,479 Speaker 1: in the poor diet amplifies that it just, it's, it's 350 00:20:17,580 --> 00:20:20,720 Speaker 1: removing a poor diet is going to create more harmful 351 00:20:20,760 --> 00:20:24,439 Speaker 1: bacteria than good bacteria. So you wind up with an 352 00:20:24,600 --> 00:20:29,129 Speaker 1: imbalance of the bad bacteria, which then take over causing 353 00:20:29,150 --> 00:20:33,330 Speaker 1: more inflammation. And again, the cycle just repeats itself. That 354 00:20:33,430 --> 00:20:37,990 Speaker 1: diet is, is very important so that you are having 355 00:20:38,030 --> 00:20:41,970 Speaker 1: a variety of the good gut bacteria to help reduce 356 00:20:42,050 --> 00:20:44,120 Speaker 1: and minimize the bad gut bacteria. 357 00:20:44,619 --> 00:20:48,080 Speaker 2: From your perspective, what are the most common gut health 358 00:20:48,140 --> 00:20:51,960 Speaker 2: mistakes that people make when they're trying to reduce stress? 359 00:20:52,720 --> 00:20:58,320 Speaker 1: I think one of the biggest things I see is not, again, 360 00:20:58,400 --> 00:21:03,180 Speaker 1: not focusing on diet, right? So you're wanting to reduce stress, 361 00:21:03,500 --> 00:21:07,550 Speaker 1: but you're stressed, okay? So you're running to those carbs, 362 00:21:07,690 --> 00:21:10,469 Speaker 1: you're running to the sugar, and that is going to 363 00:21:10,890 --> 00:21:13,780 Speaker 1: make your blood sugar spike. So, you know, it does 364 00:21:13,820 --> 00:21:16,820 Speaker 1: the spike and then you have to crash. And that 365 00:21:17,000 --> 00:21:20,840 Speaker 1: in and of itself causes cortisol to spike, right? That 366 00:21:20,900 --> 00:21:23,840 Speaker 1: is what we don't want. And so if you can 367 00:21:23,980 --> 00:21:26,080 Speaker 1: eat in such a way to help your blood sugar 368 00:21:26,100 --> 00:21:29,120 Speaker 1: stay balanced and do this nice little gentle rolling hill 369 00:21:29,160 --> 00:21:32,710 Speaker 1: type thing throughout the day, that's going to help your gut, 370 00:21:32,810 --> 00:21:37,670 Speaker 1: help your inflammation, keep your cortisol levels regulated from that perspective. 371 00:21:37,890 --> 00:21:39,830 Speaker 1: And so I think that's one of the biggest mistakes 372 00:21:39,890 --> 00:21:42,690 Speaker 1: I see is you're stressed, you're doing all your deep 373 00:21:42,730 --> 00:21:46,040 Speaker 1: breathing exercises, you're doing all of the other things, but 374 00:21:46,340 --> 00:21:49,960 Speaker 1: you're eating a donut for breakfast or not having breakfast 375 00:21:49,980 --> 00:21:52,500 Speaker 1: at all and having caffeine on an empty stomach when 376 00:21:52,960 --> 00:21:56,239 Speaker 1: you're already got adrenaline and cortisol going and you just 377 00:21:56,300 --> 00:21:59,920 Speaker 1: pump your body full of more caffeine and adrenaline. So 378 00:21:59,940 --> 00:22:03,159 Speaker 1: I think that's one thing that people really don't understand 379 00:22:03,680 --> 00:22:09,510 Speaker 1: is that nutrition absolutely plays a big role in helping 380 00:22:09,570 --> 00:22:13,850 Speaker 1: regulate cortisol, helping it stay normal and level. And so 381 00:22:13,950 --> 00:22:16,270 Speaker 1: that is one of the biggest things I work on 382 00:22:16,690 --> 00:22:17,250 Speaker 1: with people. 383 00:22:17,270 --> 00:22:22,020 Speaker 2: I think so many people, I would venture to say 384 00:22:22,040 --> 00:22:26,139 Speaker 2: the majority, have been running on high cortisol for a 385 00:22:26,300 --> 00:22:30,020 Speaker 2: very long time. And like you said at the very beginning, 386 00:22:30,200 --> 00:22:34,160 Speaker 2: when you get used to that, you almost can't not. 387 00:22:35,040 --> 00:22:39,220 Speaker 2: So are there one or two simple things that you 388 00:22:39,290 --> 00:22:43,389 Speaker 2: can recommend that we could incorporate to start reducing our 389 00:22:43,470 --> 00:22:44,409 Speaker 2: cortisol levels? 390 00:22:44,950 --> 00:22:50,369 Speaker 1: Absolutely. I'd say from a dietary perspective, don't have caffeine 391 00:22:50,470 --> 00:22:52,780 Speaker 1: on an empty stomach first thing in the morning. right? 392 00:22:53,100 --> 00:22:56,210 Speaker 1: Get some food in you. And I'm a coffee lover. 393 00:22:56,250 --> 00:22:58,149 Speaker 1: So don't take my coffee away from me. I'm never 394 00:22:58,170 --> 00:22:59,870 Speaker 1: going to do that. I'm never going to do that 395 00:22:59,890 --> 00:23:05,030 Speaker 1: to anybody, but don't have it without something else because 396 00:23:05,410 --> 00:23:07,700 Speaker 1: that's going to help keep your adrenaline first thing in 397 00:23:07,720 --> 00:23:10,900 Speaker 1: the morning low, which is going to help with the cortisol. 398 00:23:11,340 --> 00:23:15,200 Speaker 1: Also in the morning, getting some morning sunlight, step outside, 399 00:23:15,850 --> 00:23:18,410 Speaker 1: then leave your phone in the house, step outside for 400 00:23:18,470 --> 00:23:20,820 Speaker 1: five minutes to get some morning sunlight. Even if it's 401 00:23:20,859 --> 00:23:24,460 Speaker 1: not sun, just morning light is going to help with 402 00:23:24,480 --> 00:23:27,860 Speaker 1: your sleep issues. It's going to help with your circadian rhythm, 403 00:23:28,480 --> 00:23:31,959 Speaker 1: balance out, gain your cortisol levels, help with that. And 404 00:23:32,040 --> 00:23:34,060 Speaker 1: so those are a couple of things you can do 405 00:23:34,140 --> 00:23:36,889 Speaker 1: really easily in the morning. There are some other things 406 00:23:36,950 --> 00:23:41,409 Speaker 1: that you can do. Just start super small. Take a 407 00:23:41,490 --> 00:23:46,220 Speaker 1: five-minute break during your work, during your morning. for every 408 00:23:46,220 --> 00:23:49,899 Speaker 1: 90 minutes you're working, take a five to 10 minute break. 409 00:23:50,500 --> 00:23:53,100 Speaker 1: Your body truly needs that. It's called, we know about 410 00:23:53,140 --> 00:23:56,580 Speaker 1: circadian rhythms, but most people don't know about ultradian rhythms. 411 00:23:56,900 --> 00:23:59,160 Speaker 1: And so that's your body and your brain about every 412 00:23:59,160 --> 00:24:02,109 Speaker 1: 90 minutes, they need a mental break. So get up, 413 00:24:02,119 --> 00:24:04,840 Speaker 1: go to the bathroom, go outside, take a water break, 414 00:24:04,920 --> 00:24:08,700 Speaker 1: whatever it is, just give yourself five minutes for your 415 00:24:08,740 --> 00:24:11,200 Speaker 1: brain to just file all the things that it's been 416 00:24:11,220 --> 00:24:15,640 Speaker 1: doing and come back. So That's another really simple thing 417 00:24:15,680 --> 00:24:16,260 Speaker 1: people can do. 418 00:24:16,640 --> 00:24:20,619 Speaker 2: I love that those are simple and practical because I 419 00:24:20,720 --> 00:24:24,020 Speaker 2: think we tend to get overwhelmed with feeling like we 420 00:24:24,080 --> 00:24:27,380 Speaker 2: have to do everything all at once. When we find 421 00:24:27,440 --> 00:24:29,320 Speaker 2: out that we're doing something wrong, it's like, okay, tell 422 00:24:29,340 --> 00:24:31,920 Speaker 2: me all the things. And then that can be so 423 00:24:32,080 --> 00:24:34,179 Speaker 2: overwhelming and we can't keep up with it. 424 00:24:34,180 --> 00:24:34,770 Speaker 1: We can't do it. 425 00:24:34,790 --> 00:24:37,530 Speaker 2: But if we would start incorporating some of these things, 426 00:24:37,590 --> 00:24:40,369 Speaker 2: like I also recommend to people, get out for that 427 00:24:40,410 --> 00:24:42,330 Speaker 2: morning sunlight as soon as you can. 428 00:24:42,350 --> 00:24:42,429 Speaker 3: Yeah. 429 00:24:43,030 --> 00:24:46,929 Speaker 2: Take a 10 minute walk after you eat. Research is 430 00:24:46,970 --> 00:24:50,930 Speaker 2: showing that 10 minute walk after each meal is better 431 00:24:51,030 --> 00:24:54,610 Speaker 2: than a 30 minute walk during the day. So these 432 00:24:54,650 --> 00:24:57,510 Speaker 2: are simple things that make it feel more doable. 433 00:24:58,150 --> 00:25:00,860 Speaker 1: Right. And I, I like to tell people pick one, 434 00:25:01,359 --> 00:25:04,340 Speaker 1: pick one thing, just one small thing, do that for 435 00:25:04,380 --> 00:25:06,160 Speaker 1: two weeks. And if you can do that for two 436 00:25:06,200 --> 00:25:08,500 Speaker 1: weeks and you know, you find something that works for you. 437 00:25:08,520 --> 00:25:12,020 Speaker 1: And if it doesn't, then we'll find something else. But 438 00:25:12,060 --> 00:25:13,300 Speaker 1: you have to be able to do it for at 439 00:25:13,340 --> 00:25:15,879 Speaker 1: least two weeks to know that that is something that 440 00:25:15,940 --> 00:25:18,619 Speaker 1: you can incorporate into your lifestyle. 441 00:25:18,640 --> 00:25:22,000 Speaker 2: I like that. That seems very manageable. Friends, we're going 442 00:25:22,020 --> 00:25:23,740 Speaker 2: to take a real short break for a brief word 443 00:25:23,780 --> 00:25:26,080 Speaker 2: from our sponsor. But stick with us to hear Holly 444 00:25:26,140 --> 00:25:29,820 Speaker 2: share a hope-filled perspective about improving your gut health to 445 00:25:29,840 --> 00:25:34,740 Speaker 2: support your emotional health. We'll be right back. Holly, what's 446 00:25:35,119 --> 00:25:40,240 Speaker 2: one step that you typically encourage overwhelmed women to take 447 00:25:40,359 --> 00:25:42,700 Speaker 2: when really everything just feels like too much? 448 00:25:43,160 --> 00:25:47,290 Speaker 1: When everything feels like just too much, I often encourage 449 00:25:47,350 --> 00:25:51,429 Speaker 1: women to go sit in the bathroom, go sit in 450 00:25:51,450 --> 00:25:55,510 Speaker 1: the car and breathe. Doing those breathing exercises helps. I 451 00:25:55,590 --> 00:25:56,909 Speaker 1: used to think that it was just a bunch of 452 00:25:57,330 --> 00:26:01,770 Speaker 1: malarkey or whatever you want to call it, but it's physiology. 453 00:26:02,130 --> 00:26:05,879 Speaker 1: It really does activate what we call the parasympathetic nervous system, 454 00:26:05,900 --> 00:26:08,520 Speaker 1: the rest and digest. It triggers that vagus nerve, which 455 00:26:08,600 --> 00:26:12,379 Speaker 1: is the nerve that controls the nervous system. And so 456 00:26:13,369 --> 00:26:17,480 Speaker 1: that breathing... And there's all kinds of breathing techniques, but 457 00:26:17,820 --> 00:26:21,080 Speaker 1: out there, right? But just the sheer act of sitting 458 00:26:21,100 --> 00:26:23,290 Speaker 1: there and breathing. So if the bathroom is the only 459 00:26:23,330 --> 00:26:25,990 Speaker 1: place a woman can go to get some peace and quiet, 460 00:26:26,130 --> 00:26:28,170 Speaker 1: go and shut that door and set a timer for 461 00:26:28,230 --> 00:26:31,129 Speaker 1: four minutes or whatever, however much time you have and 462 00:26:31,190 --> 00:26:34,590 Speaker 1: just sit there and breathe. Or if you're coming home 463 00:26:34,650 --> 00:26:36,830 Speaker 1: from a long day and you pull into the garage, 464 00:26:37,350 --> 00:26:40,030 Speaker 1: sit there for three minutes and breathe before you get 465 00:26:40,109 --> 00:26:42,570 Speaker 1: out of the car. I do that a lot. even still, 466 00:26:42,650 --> 00:26:46,020 Speaker 1: because I just, I want to have that transition between 467 00:26:46,100 --> 00:26:49,440 Speaker 1: whatever I was running around doing and coming in the house. 468 00:26:50,240 --> 00:26:54,399 Speaker 1: So breathing, I think is, it's very popular, but I 469 00:26:54,440 --> 00:26:57,879 Speaker 1: also think it's underrated if that makes, if that makes sense. 470 00:26:58,590 --> 00:27:02,510 Speaker 1: So that is one really small thing that you can do. 471 00:27:02,609 --> 00:27:06,030 Speaker 1: Set a timer for three minutes, go somewhere where you 472 00:27:06,070 --> 00:27:08,330 Speaker 1: can just be alone and breathe. 473 00:27:09,050 --> 00:27:12,050 Speaker 2: I like that you suggested that friends in other episodes 474 00:27:12,350 --> 00:27:15,890 Speaker 2: earlier this year, we've talked about how to manage chronic stress. 475 00:27:16,109 --> 00:27:18,090 Speaker 2: And if you'll go back and listen to those, I 476 00:27:18,150 --> 00:27:22,689 Speaker 2: go over and walk you through some good breathing exercises 477 00:27:22,770 --> 00:27:27,409 Speaker 2: that immediately reduce anxiety, reduce stress and increase peace. So 478 00:27:27,450 --> 00:27:29,670 Speaker 2: I'd encourage you to go back and check those out. Holly, 479 00:27:29,760 --> 00:27:33,840 Speaker 2: how does anchoring our identity in Christ change the way 480 00:27:34,119 --> 00:27:36,600 Speaker 2: we approach health, stress and success? 481 00:27:37,000 --> 00:27:41,610 Speaker 1: So, As I mentioned, I'm a very driven person. And 482 00:27:42,070 --> 00:27:44,970 Speaker 1: a large part of the reason that I became so 483 00:27:45,109 --> 00:27:50,100 Speaker 1: chronically stressed was because I wasn't looking to my identity 484 00:27:50,210 --> 00:27:53,139 Speaker 1: in Christ. I was looking to white knuckle it. I 485 00:27:53,180 --> 00:27:56,900 Speaker 1: was looking to prove myself, prove my worth, show everybody 486 00:27:56,920 --> 00:28:00,520 Speaker 1: that I was valuable through my work and not who 487 00:28:00,619 --> 00:28:05,020 Speaker 1: I was in Christ. And so that led to the meltdown. 488 00:28:05,119 --> 00:28:10,420 Speaker 1: It led to the breakdown, the distress because I thought 489 00:28:10,540 --> 00:28:14,260 Speaker 1: I needed all of that to, to, to show people 490 00:28:14,340 --> 00:28:16,399 Speaker 1: that I am worthy of love, that I am worthy 491 00:28:16,460 --> 00:28:19,859 Speaker 1: of acceptance, that I am worthy of whatever it was 492 00:28:19,880 --> 00:28:23,600 Speaker 1: I needed that day. And so when I finally, you know, 493 00:28:24,100 --> 00:28:27,850 Speaker 1: came awake spiritually again, and I, I started to realize like, 494 00:28:28,630 --> 00:28:30,430 Speaker 1: come on girl, you know, you know what the word 495 00:28:30,490 --> 00:28:35,870 Speaker 1: says about identity in Christ. And It was a slow undoing, right? 496 00:28:35,950 --> 00:28:38,570 Speaker 1: It was a slow undoing of the lies that I 497 00:28:38,590 --> 00:28:42,480 Speaker 1: had been telling myself to reclaiming that truth that in 498 00:28:42,540 --> 00:28:45,680 Speaker 1: Christ that he tells us that our identity is in him. 499 00:28:45,940 --> 00:28:50,640 Speaker 1: And as that process happened, that helped reduce the stress 500 00:28:51,160 --> 00:28:56,210 Speaker 1: even more because it's not on me. I don't have 501 00:28:56,260 --> 00:28:59,260 Speaker 1: to prove anything, right? He tells us that we are worthy, 502 00:28:59,340 --> 00:29:01,459 Speaker 1: that we are loved, that we are accepted because we 503 00:29:01,520 --> 00:29:04,320 Speaker 1: are his children. And that is enough and nothing else 504 00:29:04,400 --> 00:29:09,110 Speaker 1: is needed. So when you can fully embrace that and 505 00:29:09,210 --> 00:29:12,970 Speaker 1: really know that your identity is in him, then you 506 00:29:13,050 --> 00:29:17,770 Speaker 1: stop the striving and you stop the pushing. And that 507 00:29:17,910 --> 00:29:20,320 Speaker 1: I think for me, at least was when I could 508 00:29:20,440 --> 00:29:21,500 Speaker 1: finally be still. 509 00:29:21,790 --> 00:29:23,950 Speaker 2: I very much relate to your story and I'm glad 510 00:29:23,970 --> 00:29:26,520 Speaker 2: you brought it back to be still because for many 511 00:29:26,560 --> 00:29:28,780 Speaker 2: years I just thought I needed to do more to 512 00:29:28,920 --> 00:29:32,120 Speaker 2: even prove to God that I was worthy of love. 513 00:29:32,280 --> 00:29:35,770 Speaker 2: But I don't read in the scriptures where God says, do, do, do. 514 00:29:36,650 --> 00:29:39,950 Speaker 2: He says, be still. He doesn't need us to do anything. 515 00:29:40,040 --> 00:29:43,380 Speaker 2: But so often we get wrapped up in what culture 516 00:29:43,580 --> 00:29:49,330 Speaker 2: says will prove our worth. How can faith-based practices support 517 00:29:49,410 --> 00:29:51,030 Speaker 2: gut health and emotional healing? 518 00:29:51,510 --> 00:29:56,150 Speaker 1: So when we do faith-based practices like prayer or meditation, 519 00:29:56,630 --> 00:30:00,170 Speaker 1: it is actually activating our our parasympathetic nervous system is 520 00:30:00,270 --> 00:30:03,730 Speaker 1: activating that rest and digest. It's triggering the vagus nerve. 521 00:30:03,770 --> 00:30:07,040 Speaker 1: So all of that, you know, the Lord built that in. 522 00:30:07,360 --> 00:30:10,260 Speaker 1: He built that in to naturally happen when we pray, 523 00:30:10,340 --> 00:30:14,160 Speaker 1: when we meditate. And for anybody that's listening, like I 524 00:30:14,180 --> 00:30:17,400 Speaker 1: got wrapped around meditate in a very wrong way, but 525 00:30:17,460 --> 00:30:20,670 Speaker 1: the Lord calls us to meditate on scripture. And so 526 00:30:21,950 --> 00:30:25,230 Speaker 1: when we do that, even if it's just repeating Psalm 23, 527 00:30:25,230 --> 00:30:27,990 Speaker 1: because that's the only scripture you don't, you know, or 528 00:30:28,050 --> 00:30:30,560 Speaker 1: John 3 16, whatever it is, right. And you can 529 00:30:30,600 --> 00:30:33,640 Speaker 1: meditate on, on, on that. And even if it's just 530 00:30:33,680 --> 00:30:37,270 Speaker 1: repeating that to yourself several times in a row and, 531 00:30:38,200 --> 00:30:40,920 Speaker 1: and really trying to hone in on what those verses 532 00:30:40,980 --> 00:30:45,950 Speaker 1: are telling you, that is triggering your parasympathetic nervous system 533 00:30:46,170 --> 00:30:48,650 Speaker 1: and helping your body go into a state of rest 534 00:30:48,710 --> 00:30:54,670 Speaker 1: and digest. So any kind of prayer, meditation, scripture, journaling, 535 00:30:54,760 --> 00:30:59,440 Speaker 1: writing the scriptures, anything like that, those spiritual practices, God 536 00:30:59,520 --> 00:31:02,560 Speaker 1: designed to trigger that system in our bodies. 537 00:31:03,100 --> 00:31:07,120 Speaker 2: And what a beautiful system that is. We did an 538 00:31:07,180 --> 00:31:10,750 Speaker 2: episode earlier this year on taking a social media fast. 539 00:31:11,070 --> 00:31:14,710 Speaker 2: And we talked about how those constant notifications and pings 540 00:31:14,890 --> 00:31:19,060 Speaker 2: and doom scrolling are had the opposite effect. It brought 541 00:31:19,120 --> 00:31:23,560 Speaker 2: us down. It never left us feeling uplifted and joyful. 542 00:31:23,640 --> 00:31:25,719 Speaker 2: But if we would take a break from that and 543 00:31:25,800 --> 00:31:31,230 Speaker 2: spend more time in his word, praying, meditating, singing, worshiping, 544 00:31:32,010 --> 00:31:37,190 Speaker 2: it had the positive effect. And that's how God designed it. Holly, 545 00:31:37,230 --> 00:31:40,380 Speaker 2: if a listener is resonating with our conversation today and 546 00:31:40,490 --> 00:31:45,270 Speaker 2: feeling discouraged, maybe after trying many different approaches to heal 547 00:31:45,310 --> 00:31:48,270 Speaker 2: stress and emotions, what hope-filled perspective do you want to 548 00:31:48,310 --> 00:31:48,810 Speaker 2: leave them with? 549 00:31:49,210 --> 00:31:50,510 Speaker 1: I want to let them know that first of all, 550 00:31:50,530 --> 00:31:53,730 Speaker 1: they're not broken, right? There's nothing wrong with you. You're 551 00:31:53,750 --> 00:31:58,120 Speaker 1: not broken. You're not, you haven't failed, right? There's nothing there. 552 00:31:58,340 --> 00:32:00,520 Speaker 1: I want them to really take that to heart because 553 00:32:00,820 --> 00:32:03,620 Speaker 1: so often I felt broken and like a failure and 554 00:32:03,660 --> 00:32:07,420 Speaker 1: that was just the enemy's lies and not true. So 555 00:32:07,820 --> 00:32:10,880 Speaker 1: just realize that those are lies and that there is 556 00:32:11,000 --> 00:32:17,430 Speaker 1: hope because God created our bodies to do exactly what 557 00:32:17,510 --> 00:32:21,310 Speaker 1: we need them to do. And there is a physiological 558 00:32:21,390 --> 00:32:26,690 Speaker 1: reason to what you're experiencing. And so there is a 559 00:32:26,830 --> 00:32:31,630 Speaker 1: physiological answer as well. And so there are things that 560 00:32:31,670 --> 00:32:33,700 Speaker 1: we can change. There are things that we can work 561 00:32:33,860 --> 00:32:37,660 Speaker 1: on that will impact. our mental health, our emotional health, 562 00:32:37,740 --> 00:32:40,720 Speaker 1: our spiritual health. And so there is no reason to 563 00:32:40,800 --> 00:32:43,220 Speaker 1: feel broken or like a failure. 564 00:32:43,870 --> 00:32:45,490 Speaker 2: And I would go so far as to say, friends, 565 00:32:45,550 --> 00:32:47,950 Speaker 2: if you would do one or two or three of 566 00:32:48,030 --> 00:32:51,790 Speaker 2: those simple tasks that Holly shared with us a few 567 00:32:51,830 --> 00:32:54,950 Speaker 2: minutes ago, taking a few minutes and going into your 568 00:32:54,970 --> 00:32:57,660 Speaker 2: bathroom or your closet or in the car and just breathing, 569 00:32:58,060 --> 00:33:02,360 Speaker 2: getting outside for 10 minutes of light, taking a short walk, 570 00:33:03,260 --> 00:33:06,770 Speaker 2: That will help change your perspective. That will bring peace 571 00:33:06,850 --> 00:33:10,590 Speaker 2: back to a chaotic system. And as you start doing that, 572 00:33:10,730 --> 00:33:14,340 Speaker 2: that's the beauty of neuroplasticity is that God created our 573 00:33:14,380 --> 00:33:15,900 Speaker 2: minds and our bodies to change. 574 00:33:15,920 --> 00:33:16,260 Speaker 1: Yep. 575 00:33:16,620 --> 00:33:19,070 Speaker 2: I want to encourage you friends to get a copy 576 00:33:19,310 --> 00:33:22,209 Speaker 2: of Holly's book, Heal Your Stress from the Inside Out. 577 00:33:22,330 --> 00:33:24,550 Speaker 2: And we will put all the information about Holly and 578 00:33:24,630 --> 00:33:27,060 Speaker 2: her book in the show notes that you can find 579 00:33:27,140 --> 00:33:31,920 Speaker 2: at drmichelleb.com. Holly, I am not grateful that you had 580 00:33:31,980 --> 00:33:34,730 Speaker 2: to go through the health crisis, but I am so 581 00:33:34,790 --> 00:33:38,390 Speaker 2: grateful that out of that, you are now being used 582 00:33:38,470 --> 00:33:42,170 Speaker 2: by the Lord to help others find hope and healing 583 00:33:42,250 --> 00:33:44,550 Speaker 2: from the inside out. So thank you so much for 584 00:33:44,590 --> 00:33:47,910 Speaker 2: sharing of your time and your wisdom and your expertise 585 00:33:48,190 --> 00:33:50,160 Speaker 2: to encourage our listeners and our viewers. 586 00:33:50,460 --> 00:33:52,020 Speaker 1: My pleasure, Michelle. Thank you so much. 587 00:33:52,450 --> 00:33:55,440 Speaker 2: Friends, I just want to leave you with Proverbs 14, 588 00:33:55,440 --> 00:33:58,820 Speaker 2: verse 30, that says, A heart at peace gives life 589 00:33:59,040 --> 00:34:02,979 Speaker 2: to the body. You too can heal from the gut 590 00:34:03,420 --> 00:34:06,020 Speaker 2: and heal from the inside out. So make sure that 591 00:34:06,060 --> 00:34:08,799 Speaker 2: you pick up a copy of Holly's book. Go back 592 00:34:08,840 --> 00:34:12,630 Speaker 2: and listen to our other podcast episodes about managing chronic stress. 593 00:34:12,670 --> 00:34:16,310 Speaker 2: We share more from a neuroscience and faith perspective. And 594 00:34:16,370 --> 00:34:19,730 Speaker 2: just know that we're cheering you on. But more importantly, 595 00:34:19,870 --> 00:34:23,060 Speaker 2: so is God. Friends, if something in today's episode has 596 00:34:23,280 --> 00:34:26,430 Speaker 2: encouraged you or challenged you, maybe made you think a 597 00:34:26,450 --> 00:34:29,830 Speaker 2: little bit differently about the importance of your gut health, 598 00:34:29,969 --> 00:34:32,589 Speaker 2: consider sharing this episode with a friend because we all 599 00:34:32,630 --> 00:34:35,549 Speaker 2: want to be healthier from the inside out. It's been 600 00:34:35,570 --> 00:34:38,130 Speaker 2: a pleasure to be with you and Holly today. I 601 00:34:38,170 --> 00:34:40,730 Speaker 2: look forward to being with you next week for another 602 00:34:40,810 --> 00:34:44,230 Speaker 2: episode of your Hope-Filled Perspective. Until then, it's my prayer 603 00:34:44,290 --> 00:34:46,700 Speaker 2: for you that you have a hope-filled week. 604 00:34:48,390 --> 00:34:51,730 Speaker 3: Are you or your group looking for a speaker for 605 00:34:51,790 --> 00:34:55,760 Speaker 3: your next event or gathering? Nothing delights Dr. Michelle Bankson 606 00:34:55,800 --> 00:34:58,940 Speaker 3: more than connecting with her audiences and sharing from her 607 00:34:59,040 --> 00:35:03,860 Speaker 3: professional expertise and personal experience to champion others in their journey. 608 00:35:04,140 --> 00:35:07,120 Speaker 3: She has spoken on a wide variety of topics, including 609 00:35:07,140 --> 00:35:10,700 Speaker 3: Hope Prevails, Living the Abundant Life, Christ came to give. 610 00:35:10,960 --> 00:35:13,759 Speaker 3: The hem of his garment, reaching out to God when 611 00:35:13,860 --> 00:35:17,620 Speaker 3: pain overwhelms. Victor, not a victim, rid yourself of the 612 00:35:17,680 --> 00:35:20,759 Speaker 3: poisonous shame and self-defeat in your life. Walking in the 613 00:35:20,820 --> 00:35:24,350 Speaker 3: truth of our identity, hope for the silent epidemic, understanding 614 00:35:24,390 --> 00:35:28,060 Speaker 3: depression in children and teens, and breaking anxiety's grip. How 615 00:35:28,100 --> 00:35:31,880 Speaker 3: to Reclaim the Peace God Promises. Dr. Bankson is willing 616 00:35:31,920 --> 00:35:34,890 Speaker 3: to tailor a message specifically to your group or event. 617 00:35:35,120 --> 00:35:38,969 Speaker 3: Past audiences have included 100 Huntley Street, Life Today, the 618 00:35:39,010 --> 00:35:43,930 Speaker 3: American Association of Christian Counselors, Gateway Church, Roaring Lambs, and 619 00:35:44,010 --> 00:35:47,670 Speaker 3: Fellowship of Professional Women, to name a few. Dr. Bankson 620 00:35:47,730 --> 00:35:51,450 Speaker 3: is now accepting invitations for speaking engagements. For more information 621 00:35:51,590 --> 00:35:53,969 Speaker 3: or to contact Dr. Bankson to speak at your event, 622 00:35:54,270 --> 00:35:58,969 Speaker 3: Reach out to our staff at info at drmichelleb.com. 623 00:36:01,760 --> 00:36:05,380 Speaker 4: Thank you for joining Dr. Bankson for your hope-filled perspective. 624 00:36:05,940 --> 00:36:10,020 Speaker 4: We hope you were encouraged by her authenticity, vulnerability, and 625 00:36:10,080 --> 00:36:13,700 Speaker 4: biblical truths. If you enjoyed today's conversation, why don't you 626 00:36:13,739 --> 00:36:17,049 Speaker 4: take a moment right now, open up your podcast app, 627 00:36:17,250 --> 00:36:19,509 Speaker 4: and look for the subscribe button right next to our 628 00:36:19,530 --> 00:36:23,180 Speaker 4: podcast profile image. We think this podcast is best enjoyed 629 00:36:23,200 --> 00:36:25,759 Speaker 4: with friends, so tell a friend and click share in 630 00:36:25,900 --> 00:36:28,719 Speaker 4: your podcast app and send a friend or link to 631 00:36:28,760 --> 00:36:31,880 Speaker 4: share hope with them. If you have a comment, question, 632 00:36:32,180 --> 00:36:34,760 Speaker 4: or suggest a topic for a future show, reach out 633 00:36:34,820 --> 00:36:39,529 Speaker 4: to our staff at info at hopeprevails.org. For additional resources, 634 00:36:39,969 --> 00:36:43,989 Speaker 4: information about Dr. Bankson's books or free downloads, or to 635 00:36:44,030 --> 00:36:49,340 Speaker 4: contact her to speak at your next event, please visit drmichelleb.com. 636 00:36:49,780 --> 00:36:53,060 Speaker 4: Until next time, May you have a hope-filled week. 637 00:36:56,140 --> 00:36:58,540 Speaker 2: I'd like to take just a second to thank the 638 00:36:58,580 --> 00:37:01,510 Speaker 2: team at Life Audio for their partnership with us on 639 00:37:01,550 --> 00:37:05,390 Speaker 2: this podcast. If you go to lifeaudio.com, you'll find dozens 640 00:37:05,430 --> 00:37:09,030 Speaker 2: of other faith-centered podcasts in their network. They've got shows 641 00:37:09,070 --> 00:37:12,029 Speaker 2: about prayer, Bible study, parenting, and more.