Self-Maintenance of the Brain and Body

Episode 34: Using the Sense of Smell to Train the Brain to Trigger Relaxation

Did you know you can train your brain to release dopamine, the "feel good" hormone, by smelling an essential oil? Check out this episode to learn how the associative neural network empowers this.
Click here to purchase my new self-care Book on Amazon. Self-Health Andragogy: A Self-Directed Learning Approach to Mental and Physical Self-Care. 
Visit my self-care website at www.utah23.org 
The information found on this website is intended to provide self-care tips and recommendations informed by evidence-based research. The information shared on this website is not meant to diagnose or treat any specific medical condition. Please consult with your healthcare provider before making any decision that affects your health.

Episode 33: Natural Ways to Increase Dopamine, the “feel good hormone".

Dopamine is the happiness hormone. In this week’s episode, I’m going to talk about dopamine and its role in creating happiness and share healthy natural things you can do to influence the release of dopamine to improve your mental well-being.
Click here to purchase my new self-care Book on Amazon. Self-Health Andragogy: A Self-Directed Learning Approach to Mental and Physical Self-Care. 
Visit my self-care website at www.utah23.org 
The information found on this website is intended to provide self-care tips and recommendations informed by evidence-based research. The information shared on this website is not meant to diagnose or treat any specific medical condition. Please consult with your healthcare provider before making any decision that affects your health.

Episode 32: Lose Weight Through Shivering and Cold Exposure

In this episode, I share the science behind shivering and how creating opportunities to shiver is another way to aid in weight loss and improve metabolism. I share with you guidelines for using shivering to lose weight.
 
Click here to purchase my new self-care Book on Amazon. Self-Health Andragogy: A Self-Directed Learning Approach to Mental and Physical Self-Care. 
Visit my self-care website at www.utah23.org 
The information found on this website is intended to provide self-care tips and recommendations informed by evidence-based research. The information shared on this website is not meant to diagnose or treat any specific medical condition. Please consult with your healthcare provider before making any decision that affects your health.

Episode 31: The Therapeutic Power of Holding Hands

In this episode, I discuss the science behind holding hands and how you can rapidly improve a sense of well-being through holding hands with a loved one.
 
Click here to purchase my new self-care Book on Amazon. Self-Health Andragogy: A Self-Directed Learning Approach to Mental and Physical Self-Care. 
Visit my self-care website at www.utah23.org 
The information found on this website is intended to provide self-care tips and recommendations informed by evidence-based research. The information shared on this website is not meant to diagnose or treat any specific medical condition. Please consult with your healthcare provider before making any decision that affects your health.

Episode 30: Dealing with Mid-Night Awakenings: Any Easy Tip to Fall Back to Sleep

In this episode, I provide a tip that will help you fall asleep fast and fall back to sleep when you wake up in the middle of the night or wake up too early. This tip is not only backed by science, but it works for me and several others whom I have helped with sleep issues.
Click here to purchase my new self-care Book on Amazon. Self-Health Andragogy: A Self-Directed Learning Approach to Mental and Physical Self-Care. 
Visit my self-care website at www.utah23.org 
The information found on this website is intended to provide self-care tips and recommendations informed by evidence-based research. The information shared on this website is not meant to diagnose or treat any specific medical condition. Please consult with your healthcare provider before making any decision that affects your health.

Episode 29: How Sleep Empowers Weight Loss

Improving your sleep quality is one of the many approaches to weight management. It’s not just eating healthy and exercising. Listen to this episode to hear about the research supporting how achieving 7-8 hours of sleep each night empowers your body's metabolism and built-in weight management system. 
Click here to purchase my new self-care Book on Amazon. Self-Health Andragogy: A Self-Directed Learning Approach to Mental and Physical Self-Care. 
Visit my self-care website at www.utah23.org 
The information found on this website is intended to provide self-care tips and recommendations informed by evidence-based research. The information shared on this website is not meant to diagnose or treat any specific medical condition. Please consult with your healthcare provider before making any decision that affects your health.

Episode 28 Taking Control of Your Health Through Micro-dosing Mindfulness (MdM)

In this episode, I share a concept I coined in my book, Micro-dosing-Mindfulness (MdM). This empowers you to apply small doses of 30-60 seconds of mindfulness several times throughout your day to regulate stress, anxiety, and many other negative emotions and pain. 
 
Click here to purchase my new self-care Book on Amazon. Self-Health Andragogy: A Self-Directed Learning Approach to Mental and Physical Self-Care. 
Visit my self-care website at www.utah23.org 
The information found on this website is intended to provide self-care tips and recommendations informed by evidence-based research. The information shared on this website is not meant to diagnose or treat any specific medical condition. Please consult with your healthcare provider before making any decision that affects your health.

Episode 27: Setting SMART Goals for Improved Mental and Physical Wellness

In this episode, I talk about the neurological process of motivation and how it supports goal achievement. I also discuss SMART goals and an example of how you can use SMART goals to improve your health and wellness over the next year. 
Click here to purchase my new self-care Book on Amazon. Self-Health Andragogy: A Self-Directed Learning Approach to Mental and Physical Self-Care. 
Visit my self-care website at www.utah23.org 
The information found on this website is intended to provide self-care tips and recommendations informed by evidence-based research. The information shared on this website is not meant to diagnose or treat any specific medical condition. Please consult with your healthcare provider before making any decision that affects your health.

Episode 26: Sleep Deprivation and Cognitive Health

We should achieve 7-8 hours of sleep each night, with 25% of that time spent in the third stage of sleep, deep sleep. When we fail to achieve this, the brain doesn't receive adequate cleansing and refreshing, leading to cognitive issues and the likelihood of dementia and possibly Alzheimer's Disease. 
 
Click here to purchase my new self-care Book on Amazon. Self-Health Andragogy: A Self-Directed Learning Approach to Mental and Physical Self-Care. 
Visit my self-care website at www.utah23.org 
The information found on this website is intended to provide self-care tips and recommendations informed by evidence-based research. The information shared on this website is not meant to diagnose or treat any specific medical condition. Please consult with your healthcare provider before making any decision that affects your health.

Episode 25: Putting Your Distressing Thoughts on Trial

Using a cognitive behavioral approach called putting your thoughts on trial is a method to empower you to regulate your emotions in the face of these events that seem to create a negative experience. This empowers you to focus on your thoughts, determine if they are valid in the context of the current situation, and think rationally by developing alternative evidence against the thought influencing the negative emotion.
Click here to purchase my new self-care Book on Amazon. Self-Health Andragogy: A Self-Directed Learning Approach to Mental and Physical Self-Care. 
Visit my self-care website at www.utah23.org 
The information found on this website is intended to provide self-care tips and recommendations informed by evidence-based research. The information shared on this website is not meant to diagnose or treat any specific medical condition. Please consult with your healthcare provider before making any decision that affects your health.