Sustain Me Podcast

ANNOUNCEMENTS: Review Raffle & Q & A’sComment your Questions and give us a review on Spotify or Apple podcast in to be entered into our End of Season Giveaway!Barbara O’neill: “Stagnation is death & activity is life.” The way we live can determine the way we die. What we do in our 20s is revealed in our 40s. Exercise improves your circulation. You can’t afford not to do it. The heart is a muscle that can be strengthened by exercise or weakened by lack of exercise. A lack of physical activity can significantly increase the risk of developing chronic diseases like cardiovascular disease, type 2 diabetes, certain cancers, high blood pressure, osteoporosis, and depression, while also contributing to weight gain, reduced muscle mass, poor mental health, and decreased overall quality of life. Barbara’s best workout: HIIT - High intensity interval training. 6 cycles of 30 seconds of intense workout followed by 90 seconds recovery time. (15 minutes a day) It’s the most effective way to workout. Another movement tip from Barbara: Rebounding (2 minutes a day in the morning) Strength comes from defying gravity Acceleration and deceleration stimulates the lymphatic system. (body’s vacuum pushes out toxins from the body. Swelling? - rebound Lymph issues? - rebound Upset baby? - rebound Pregnant? - reboundApply the A’s Attainable (capable of being done or carried out) 15 minutes a day. Anyone can do that. Affordable (inexpensive, and reasonably priced) You can do HIIT at home - free! Achievable (able to be brought about or reached successfully) Set a time in the day to workout and make that appointment with yourself. You can’t afford not to.

Comment and Review to be entered into our Giveaway!Benefits (What are the facts?) Moderation: “You can have too much of a good thing.” Barbara Toxic Non-toxic culture. It’s a battlefield of the mind first. Neuro Pathways Changing neural pathways, also known as neuroplasticity, is the brain's ability to reorganize itself by forming new neural connections throughout life, primarily in response to new experiences and learning, allowing for adaptation and skill development; essentially, the more you practice something, the stronger the associated neural pathways become, while unused pathways weaken and can eventually fade away. Key facts about changing neural pathways: Neuroplasticity is a lifelong process: The brain can change and adapt at any age, although the rate of change may slow down with age.  Use it or lose it: Frequently used neural pathways become stronger, while those not used regularly weaken and can eventually be pruned away by the brain.  Learning new skills stimulates new pathways: Activities like learning a new language, playing a musical instrument, or exercising can create new neural connections.  Practice is key: To significantly change neural pathways, consistent and deliberate practice is required. Moderation is 80/20 - 80/20 rule Diet vs. Lifestyle Discernment Discern what you and your family needs. Pay attention to your body! Tonsils (Paul revere example) Self discipline: Practicing self-discipline helps you find inner peace, strength, resilience, and can even help heal mental health issues. “Rejoice in the Lord always. I will say it again: Rejoice! Let your moderation be evident to all. The Lord is near. Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” Philippians 4:4-7Apply the A’s Attainable (capable of being done or carried out) Pray and discern what is best for you and your family. Affordable (inexpensive, and reasonably priced) Not every health fad is for you. (That’s why we are doing this podcast!) Achievable (able to be brought about or reached successfully) Create a health plan that works for you and your family.

Child Nutrition: Babies: The best food for a baby should be breast milk. (goats milk is closest if you can't breastfeed.) When should a baby eat food?  1. When they have teeth.  2. When the baby can sit. 3. When the baby can feed itself. (you must have all three) Don’t give them starch too soon! It depends on their teeth.  4 on the top and 4 on the bottom are still milk teeth.  When molars come through, they are ready for grains. (4 grain grinders) At 10 months you can give them steamed veggies. Teach them to chew! First foods should be cucumbers, celery or apples.(baby food doesn’t teach them to chew) *When they spit it out example. Wheat & dairy of today can be causing a  lot of neurological issues in adults and children. If you have a child dealing with tonsillitis, earaches, bronchitis, this could be a dairy intolerance. Dangers of dyes & sugar in children: Cancer-causing Hyperactivity Inattention Restlessness Impaired memory Why all behavioral? It passes into the blood/brain barrier. Foods with dye:  Candy: M&M's, Skittles, and other candies Baked goods: Cake mix, cookies, pie filling, and cake frosting Drinks: Kool-Aid, Gatorade, Powerade, SunnyD, and other sports drinks Flavored foods: Applesauce, ketchup, yogurt, and dips Other foods: Jell-O, pickles, smoked salmon, and salad dressing, inorganic fruits like oranges. (Citrus Red #2) How to Eat: How to aid in digestion Let the stomach rest when you do. (at night) Breakfast like a king Lunch like a prince Dinner like a pauper Acid reflux: It’s not too much acid - it’s a weak valve. How can you help? ^^^ Strong acid is important for digestion. Stop taking antacids. Stomach acid is antibacterial. It allows your body to heal itself. Low stomach acid? Take juice of a lemon and then ¼ tsp cayenne pepper and ⅓ cup of water before a meal.   Strengthen gut flora: Gut flora is responsible for breakdown of b-vitamins, absorption, protection, and nourishment. Eat fermented foods, take a probiotic, eat less sugar and more whole foods. Don’t take antibiotics. (they kill gut flora and cause mold and fungus in the body) Chew: Spend time chewing your food and giving the digestive enzymes in your mouth time to start breaking down your food. Benefits: weight loss - less digestive issues - less sensitive to foods. Eat sitting and in a peaceful environment: This improves digestion.  Water intake while eating: A lot of fluids during a meal delays digestion because it dilutes the stomach acid. Stop drinking 30 minutes before a meal and start again an hour or 2 after eating.  Hours between eating: Digestion takes 3.5 - 4 hours. Rest 1 hour so eat every 4.5 to 5 hours. Give the body time to fully digest before you fill it with food again. Starving between meals? The body often doesn’t know the difference between thirst and hunger. Drink water! Apply the A’s Attainable (capable of being done or carried out) Start small: Pick what part is most doable for you and start there. Then build. Affordable (inexpensive, and reasonably priced) Breast milk - the cheapest and best thing to feed your baby. When you chew properly you eat less therefore saving money. Achievable (able to be brought about or reached successfully) Partner to eat well with. Start!

Benefits You can’t “out supplement” a bad diet. Essential Foods: Protein: Lean & clean meats, nuts and legumes. Fiber: Fruits and veggies Fruits and vegetables are a must Organic is a must! (1 organic tomato has 9x the iron of non organic!) Especially for these:  The dirty dozen After washing, 75% of non-organic fresh produce sold in the U.S. contained residues of pesticides, the report found. The worst are: Strawberries Spinach Kale, collard, and mustard greens Grapes Peaches Pears Nectarines Apples Bell & Hot Peppers Cherries Blueberries Green beans The Clean 15:  Most of the cleanest produce has a tough outer peel, husk, or shell that is removed prior to eating. *Still clean these thoroughly! Avocados Sweet corn Pineapple Onions Papaya Sweet peas (frozen) Asparagus Honeydew melon Kiwi Cabbage Watermelon Mushrooms Mangoes Sweet potatoes DNA (huge role in helping the body heal itself) 92% of DNA damage is mineral deficiencies. (highest source of minerals is greens) Minerals are glue of the DNA EAT YOUR GREENS! Kale, spinach, collard greens, swiss chard, mustard greens cabbage, broccoli, etc. Spirulina & chlorella. Fats: oils (coconut, olive and avocado (cold pressed)) nuts & seeds, grassfed butter. 5 Allergen foods: Dairy, wheat, oats, peanuts, and refined sugar Gluten intolerance epidemic: Original wheat God made: Einkeenhorn. In the 1990’s they hybridized wheat of today. It’s now more complex and harder to digest. Nutrition Simplified: Eat food that grew from the ground, walked on the earth, and flew in the sky. Eat food in its natural state. Stay away from ultra processed foods and fast foods! Canola oil was never fit for human consumption. “Herbal medicine is people’s medicine. We have a birthright to be able to heal ourselves with wholesome, pure medicine that grows from the earth.” - J. Rivkah Asoulin Apply the A’s Attainable (capable of being done or carried out) Get rid of all processed and unhealthy foods in your home. Affordable (inexpensive, and reasonably priced) Organic is important - follow the clean 15 and dirty dozen rule. Achievable (able to be brought about or reached successfully) Focus on healthy foods that you enjoy and go all in on those foods. Then start “growing your pallet”.

Episode 7: Inhale Genesis 2:7 says, "Then the LORD God formed the man out of the dust of the ground and breathed into his nostrils the breath of life, and the man became a living being" The best way to inhale is in the nose and out the nose. This is how you get the optimum amount of oxygen. Proper oxygen gives 36x more energy to the brain. Benefits of breathing in the nose: Purifies the air Humidifies the air Warms the air Balances the blood gases Pressurizes the air for lungs Mouth breathing can cause issues: Potential issues with chronic mouth breathing: Dry mouth: Can lead to bad breath and gum problems  Facial development issues: In children, prolonged mouth breathing can affect jaw structure and facial development  Increased risk of infection: By bypassing the filtering mechanism of the nose, mouth breathing may expose you to more airborne pathogens Air Purifier: Key reasons to use an air purifier: Alleviates allergies: Effectively filters out allergens like pollen, dust mites, and pet dander, which can significantly reduce allergy symptoms.  Asthma management: Helps manage asthma symptoms by minimizing airborne irritants that can trigger attacks.  Improved sleep: Cleaner air can lead to better sleep quality by reducing respiratory irritation.  Odor removal: Carbon filters in air purifiers can absorb and neutralize unpleasant smells from cooking, pets, or other sources. LSD(long slow deep): Can help with stress, anxiety, and other health issues. Breathing exercises can help you relax, reduce tension, and improve your mood.  Stress relief: Calming the nervous system: Deep breathing activates the relaxation response, which can help you feel more comfortable and calm  Reducing stress hormones: Deep breathing can help reduce the amount of stress hormones in your body  Lowering blood pressure and heart rate: Deep breathing can help keep your heart rate and blood pressure from rising too high  Reducing anger responses: Breathing techniques can help reduce anger responses Apply the A’s: Attainable (capable of being done or carried out) Discipline yourself to start breathing in your nose & out your nose. Affordable (inexpensive, and reasonably priced) Breath in your nose (free) No candles & plug ins (saves money) Diffusers - Lemon oil Mouth taping (cheap) Open windows a few times a week to clear the air. Sunlight is purifying. (free) Achievable (able to be brought about or reached successfully) Put reminders on your phone to do a breathing technique. Night time mouth breather? Wear mouth tape

Abstain: Restrain oneself from doing something. “I have the right to do anything,” you say—but not everything is beneficial. “I have the right to do anything”—but not everything is constructive.” 1 Corinthians 10:23 Alcohol Organ damage: Brain, heart, liver, and stomach.  Increased risk of cancer: Liver, breast, throat, and stomach.  High blood pressure: can increase the risk of a heart attack or stroke.  Weakened immune system: More susceptible to disease.  Mental health conditions: Alcohol can cause anxiety, depression, and suicidal depression. Caffeine Anxiety: High amounts of caffeine can increase anxiety. Leaches magnesium from the body. Hearth health Brain health Promote bone health Stress reliever Digestive support Better sleep and mood Blood pressure: Caffeine can cause health complications for people with underlying health issues like high blood pressure and inadequate heart health.  Sleep problems Dehydration Refined Sugar Weight gain: The body stores excess sugar as fat, and eating too many calories from sugar can lead to overeating.  Type 2 diabetes Heart disease: Excess sugar in your blood can damage cells and tissues, especially blood vessels. This damage can lead to plaque buildup and increase your risk of heart attack and stroke.  Cavities: Bacteria in your mouth eat sugar and produce acid, which eats away at tooth enamel and creates cavities.  Mood swings and irritability Acne: Insulin production increases when you eat a lot of sugar, which can increase oil production in the skin and lead to acne. Tobacco Cancer: Tobacco use can increase the risk of cancer in many organs, including the lungs, mouth, throat, esophagus, stomach, bladder, kidney, pancreas, cervix, colon, and rectum.  Heart disease Lung disease Diabetes Reproductive health: Tobacco use can harm sperm, which may lead to infertility. It can also make it more difficult to get pregnant, cause ectopic pregnancy, and cause miscarriage, stillbirth, premature birth, low birth weight, and birth defects during pregnancy.  Immune system Negativity As humans, we tend to: Remember traumatic experiences better than positive ones. Recall insults better than praise. React more strongly to negative stimuli. Think about negative things more frequently than positive ones. Respond more strongly to negative events than to equally positive ones. NEURO PATHWAYS - they can be changed  Rewire the Brain Stop Negative Self-Talk Reframe the Situation Establish New Patterns Savor Positive Moments Apply the A’s Attainable (capable of being done or carried out) Lower intake everyday instead of cold turkey so the withdrawal isn't as intense. Speak positive things over yourself in the mornings and evenings. Who are you hanging out with? Accountability partners 80/20 Affordable (inexpensive, and reasonably priced) It will save you money & enrich your life Achievable (able to be brought about or reached successfully) Give yourself a ONE WEEK GOAL. Abstain fully by one week. Write down an “Abstain Plan”. Use the 3-3-3 rule. Focus on a new habit for three days, then three weeks, and finally three months. Have support and accountability.

Trusting God brings about PEACE - Shalom - Wholeness Shalom / Peace - Biblical peace is about wholeness or completeness, and it was brought to earth in the person of Jesus, the Prince of Peace. God wants us to be whole: Body, Mind & Spirit. Forgiveness Healthier relationships. Improved mental health. Less anxiety, stress and hostility. Fewer symptoms of depression. Lower blood pressure. A stronger immune system. Unforgiveness can have a negative impact on your physical health, including: High blood pressure Weakened immune system: Unforgiveness can make it harder for your body to heal  Reduced sleep Chronic pain REST: Psalm 46:10  Matthew 11:28 Ecclesiastes 4:6 Proverbs 19:21 Challenge of the Week: What does true rest look like in your life? Pray about what to do to rest in HIM. Do one thing you did as a kid that brings you peace and joy.

We are “Holistic Beings” “God created man in his own image, in the image of God he created him; male and female he created them” Genesis 1:27 We are created in the image of God. God is God the Father, God the Son, & God the Holy Spirit. "For there are three that bear witness in heaven: the Father, the Word, and the Holy Spirit; and these three are one" 1 John 5:7 We are Mind, body & spirit. We are holistic just like God is holistic Attainable (capable of being done or carried out) Affordable (inexpensive, and reasonably priced) Achievable (able to be brought about or reached successfully) Scripture reading: meditate and speak “My body is a healing creation that was meant for wholeness.”

We are diving into step 3...Sleep! What are the some facts? 8 Hours of sleep is best (7-9) Sleep alkalizes the body. When you are sleeping 7-9 hours a night you get sick less often. Proper sleep helps you stay at a healthy weight. It lowers risk of serious health problems like diabetes and heart Apply the A’s Attainable (capable of being done or carried out) Watch sunset Grounding No blue light 30 min - 1 hour before bed Dark, cool room Chamomile, lavender, magnesium. Affordable (inexpensive, and reasonably priced) Watch sunset - free No blue light 30 min to an hour before bed - free Keep room dark and cool - mostly free Supplements - great & affordable options. Sleep spray Achievable (able to be brought about or reached successfully) Don’t sleep enough? Start getting ready for bed an hour earlier. (while you get ready for bed, put the phone away and turn off the tv. Book reading as a family, prayer as a family, etc. Try for 7 hours first then work up to 8 hours.  Prepare for school or work the night before. (lay out clothes, make lunches, etc.) Then wake up a little later in the morning. Make rest a priority! Challenge of the Week Start sleeping 8 hours a night.

Whose ready for the next step in with this lifestyle? Some fun things we go over in this episode: We are about 60% water so water intake is crucial for health! Water carries nutrients and oxygen to your cells. Water flushes bacteria from your bladder Most liquids other than water actually DEHYDRATE you. Filtering is important! Apply the A's: Attainable (capable of being done or carried out) Lower other fluids and focus on drinking mostly water throughout the day. Make sure water is accessible all day. Don’t like water? Add fresh lemon juice or fruit. Clean electrolyte mix Affordable (inexpensive, and reasonably priced) Affordable filters: Clearly Filtered 5 gallon water & dispenser. Celtic & trace minerals Achievable (able to be brought about or reached successfully) Keep a measurable cup with you. Drink little sips all throughout the day to get the right amount of fluids daily.