Self-Maintenance of the Brain and Body

Episode 14: Cognitive Strengthening Exercises

In this episode, you will learn how daily cognitive exercises can improve memory, increase sleep efficiency, boost your concentration and energy, reduce the symptoms of anxiety, depression, and ADHD, or increase your ability at critical thinking, problem-solving, and rapid decision making.
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 Self-Maintenance of the Brain and Body podcast is intended to provide self-care tips and recommendations informed by evidence-based research. The information shared in this podcast 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 13: Regulating Light Exposure to Improve Sleep Efficiency

In this episode, you learn about light and sleep, when to avoid light, and when to soak in light exposure to achieve quality sleep.
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 Self-Maintenance of the Brain and Body podcast is intended to provide self-care tips and recommendations informed by evidence-based research. The information shared in this podcast 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 12: Using Dietary Supplements Effectively

I will share guidance from the National Institute of Health’s Office of Dietary Supplements and what they recommend regarding your self-care approach to supplements. And I will also share guidance from the Federal Drug Administration regarding using supplements.
Click here to check out The Food and Nutrition Board’s Guide to Reducing Your Risk of Chronic Disease to learn more about using supplements in your self-care plan, and click here to review the National Institute of Health’s Office of Dietary Supplements guidance.
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 Self-Maintenance of the Brain and Body podcast is intended to provide self-care tips and recommendations informed by evidence-based research. The information shared in this podcast 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 11: Improving Self-Care Through Reflective Journaling

In this episode, you will learn the importance of using reflective thought and journaling to help you tailor a self-care plan that matches your mental and physical wellness needs.
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 Self-Maintenance of the Brain and Body podcast is intended to provide self-care tips and recommendations informed by evidence-based research. The information shared in this podcast 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 10: REM Sleep and Mental Health

During the REM stage of sleep, we experience natural mental health therapy. In this episode, you learn how the brain conducts this natural therapy and what variables affect the quality of REM sleep.
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 Self-Maintenance of the Brain and Body podcast is intended to provide self-care tips and recommendations informed by evidence-based research. The information shared in this podcast 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 9: A Safe Brain and Improved Mental & Physical Wellness

A safe brain means a mind and body operating efficiently. In this episode, you will learn how regulating emotions maintains a safe brain, improving human performance and mental and physical 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 Self-Maintenance of the Brain and Body podcast is intended to provide self-care tips and recommendations informed by evidence-based research. The information shared in this podcast 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 8: Fight Fatigue with the Nappuccino

Research demonstrates that you can fight daytime fatigue through napping and caffeine. In this episode, you will learn the science behind Daniel Pink's "Nappuccino" as described in his book When: Scientific Secrets of Perfect Timing, and how to use napping and caffeine in your daily routine to increase your performance and fight fatigue.
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 Self-Maintenance of the Brain and Body podcast is intended to provide self-care tips and recommendations informed by evidence-based research. The information shared in this podcast 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 7 Brain Fuel: Nutrition and the Brain

In this episode, you will learn what to eat and what not to eat and learn about the body's brain-to-gut connection. The brain is dependent on a healthy diet to function properly. A healthy diet will reduce the symptoms of anxiety, stress, depression, and PTSD. Consuming inflammatory foods increases strain on the brain and deprives the brain of needed minerals and amino acids.
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 Self-Maintenance of the Brain and Body podcast is intended to provide self-care tips and recommendations informed by evidence-based research. The information shared in this podcast 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 6: The Effects of Caffeine on Sleep Quality

In this episode, you will learn how caffeine impacts the brain, resulting in decreased sleep quality. You will also learn when how long before bedtime you should cease consuming caffeine.
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 Self-Maintenance of the Brain and Body podcast is intended to provide self-care tips and recommendations informed by evidence-based research. The information shared in this podcast 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 5: The Therapeutic Power Of Mindfulness

In this episode, you learn about the power of using mindfulness to regulate negative thoughts and emotions as you interact with the world around you. Mindfulness is a cognitive strengthening exercise that will improve your overall health and 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 Self-Maintenance of the Brain and Body podcast is intended to provide self-care tips and recommendations informed by evidence-based research. The information shared in this podcast 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.