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Motivation and Brain Chemistry

intrinsic motivation means you want to do it intrinsically. It's coming from you over and over and over again. All these lifestyle changes that fit that stick that last long term are because you're intrinsically motivated to do it. It's what you want to dio. Let's talk about how to get your motivation boosted. Okay, we're going back to brains. Take a stretch before we got brains. Your brain's making your stretch. By the way, you don't do this on your own. Let's go to this because I love this I want to talk about. I just spent the last 45 minutes going over a lot as it relates to where you want to be in the brain, where you want to think about what you want to do. We feel like we got that down, right? I can't go over it anymore. Just be too much. So let's talk about how to stop trying so hard and how have you on your side? I love these drugs. These air, the best drugs on the planet Motivation booster serotonin, dopamine, oxytocin and in nice doses, epinephrine. Um, basically, every time...

you do something that's good for you, you get more of these. It's like it's like this awesome game where you keep getting his rewards, but not only their rewards for doing something good. They then become motivation boosters for you to keep doing something good. It's like it's like being the best rat on the planet. And you keep getting all these pellets, right? I love my pellet analogies. Okay, so they're the best drugs ever because they're free, You can get them all the time. No matter where you are, whatever you pack right, you can do more things when you have them when you lose them. When you do things that that rob you of these chemicals, you have disastrous results. Often I mean, there, that significant to you, um, they give you no hangovers. Let's get down to the vital things of this and they have a huge, massive, incredible effect on how you feel, what decisions you're gonna make. What's what's the deal breaker? The decisions you make each and every day have to do with how you feel doesn't matter what you've logically decided. It doesn't matter what your reptilian brain that the deal breakers, how you feel. These are the things that get you feeling like you want to make the decisions that lead to what you want the most. So even if you know a lot about these brain chemicals, stick with me because I'm talking about them Onley in the context of how to get them on your side. Each and every day, we're even switching to a white screen. All right, Serotonin. What is serotonin? A lot. Who here is not hard of Saratoga? You guys will hurt a serotonin, right? Yes. Um, serotonin is a neurotransmitter. It's basically a chemical that transmits against your nerve impulses across your neurons or your nerve cells. And it plays a huge part in the regulation of mood and anxiety. It plays a huge part in how you can sleep, how well you sleep your outlook on what's appealing or unappealing your ability to be motivated. Um, your decision of when I talk about what's appealing or unappealing I mean, if a food looks a feeling if a fitness activity looks appealing, if an interaction with an individual is appealing, it's basically the molecule of what will you do? That's when serotonin it's It's such a decision decided decision maker. It's also big on delaying gratification If you have a high amount of serotonin coursing through your body, delaying gratification is a lot simpler. That idea of what do you want right now versus what you want the most? Um, you can decide everything in the world. But if you have a low serotonin level and you don't feel good, you're not gonna follow through. So low serotonin level can also lead to fatigue. The idea that you're worn down and you have low energy. The sleeping problems air big because it's a Catch 22. Not only do low serotonin levels affect your sleep cycle when you don't sleep, you don't replenish serotonin, so there's a really big connection there. Low serotonin levels lead you to crave sweets and carbohydrates. That leads you to crave sugars and carbohydrates. Serotonin is like your best friend on the planet, it really is, and it also relates toe food. Basically, serotonin levels trigger your brain to say you're satiated. When you have lower serotonin levels, you don't get that trigger, so you eat more. How do we get more naturally like enough about what it iss? How do we get more? Naturally, we want to feel good, low Thera tone and levels do not feel good for all those reasons. I just said, um, first of all exercise, you know, I was gonna say, this is gonna be a lot of exercise. Exercise is huge because several things it's it's largely agreed upon that it's the major thing that boost your serotonin is exercised, but even more powerfully than that. There was a study done at Duke University about three years ago that measured three control groups. The first was people taking anti depressants. These were people who were genuine, clinically depressed. They had them split into three groups. One took antidepressants, one exercised, went on an excise planet, committed to it and did it on, and the other did both. And this was over a 16 week period. At the end of that study, they found that the exercise group did as well as the medical group and the medical on exercise group. It was that powerful, that impactful. They went on to do some follow up studies and showed consistently over and over that every depression plan should. Every depression treatment plan should include exercise. It's that significant depression plan who plans for depression. How am I gonna get depressed? Mawr, Even a literally a 20 minute walk outside can leave you feeling better for hours. Exercise is one of the major ways we boost mood. Major Major major. Next is diet, so we've all heard of trip to fan right turkey Thanksgiving. It's like it's it's big. Namesake trip to Fan is basically found in protein rich foods, which is why it's especially with turkey. Also whole grains like Kenya and brown rice and such legumes, pumpkins, nuts, sunflower seeds, sesame seeds. Yes, this is almost in the download, and proteins mixed with carbs is kind of the optimal way to boost serotonin levels. It's a very serotonin friendly meal. If you were to pair brown rice with black beans, for instance, so taking in steady amounts of protein consciously help your serotonin level. In addition, healthy fats healthy fats are awesome for mood. They're gonna come up again and again and again. Flexi coconut oils. They actually all encourage serotonin. Basically eating more riel foods put you in a better mood. Avoid stress. Okay, that sounds like a joke, right? Have you seen my life? Um OK, so actively find ways to de stress So funny. I forgot that I put that on the slide that just one of my really like that, um, actively find ways to de stress because stress robs you of serotonin. It's like basically standing outside the 18 machine and taking your cash is you're getting your serotonin. Here you go, stress. Here you go. Stress. That's what it does to you. It's It's not just something like, Oh, I've got a lot of my plate like I am not feeling good. I am low. I am sad because I am stressed. A lot of people think, stresses like pressure. It also makes you sad. Has anybody noticed that when you under a lot of stress, you kind of feel low? You feel sad, like you're on the verge of tears, that you're in the virgin tears for you aren't here Yes, or your sobbing and starting all at the same time. This is a big one tomorrow. I mean, all of these air big, but can we talk a little bit about how it will avoid stress? Because I don't know it. Does anyone else feel like uh, yeah, well, that's why I say That's why I say Well, okay, how do you avoid stress? I don't know of any way you avoid the experience of stress in our current life with so much coming out of all the time. But I do know that the way you remove yourself from a stressful situation impacts your mood dramatically so you could be in a situation where everything is chaos and you could sit there and say, Okay, my thoughts were telling me, This should be stressful, but you can see that you can step back. And this is when we get into mindfulness. Like I said we did. A whole program on mindfulness is amazing. That would be its own course here, but the idea of finding a sliver of light between your thoughts and yourself this is this is just simple awareness, being able to look at a stressful situation and and recognize the perspective of it. Most of us, what stresses out the most from a perspective. And there are something I'm not talking about, major stresses like major major sources. I'm talking about each and every day, just things coming at you a lot on your plate. Those kind of stresses being able to put them in a little bit of perspective goes a long way. Have you ever felt like super stress and read a story that was terribly sad and then thought, OK, I'm fine. What was I thinking? What was I doing? Like being able to do that actively for yourself Often, Um, having a sense of humor, like not taking it all so seriously is probably about the number one way to manage dress, just realize like Halloway todo That's just what's gonna happen. I mean, the amount of times I've screwed up, like on camera and just kind of thought What? What are you gonna do now? Like that? That just happened. It lessens your stress, it calms you down. And when you feel that if you ever felt like a moment transition from like, yeah, what do you do? Have you had that You could almost feel the calming. You can feel the shift inside your body. It's a really big change. Yes. Um, yeah, we've talked a lot about just feeling like we were living in survival mode fighter flight, you know, and that we're just sort always in this constant state of stress on death, you have crashing on the couch and eating the sweets. I mean, that's my life every day. And so I never have the time. I feel like I can't even catch. I'm so caught up in trying to keep up with the laundry and the kids and bats and getting him to school market. When the late hear things coming, I mean to so thin to ever have enough energy to not, you know, plan the food. I mean, it's all of this, and but the I think a lot about the living in the fight or flight mode, you know, and I feel like I'm constantly. That means that basically means your cortisol and your adrenaline is running all, and that's really damaging for a lot of reasons. One of the ways it's very damaging is that living in a consistent state of high cortisol actually effects like not just her mood, but your memory, your ability to retain things. It starts eroding actual parts inside your body. There's there's connectivity to early onset of Alzheimer's. Yeah, there's there's there's so much to it, But here's one thing I'll tell you, you're caught, you collective, you myself included. We get caught up in this feeling like there's so much coming at us, and what happens then we get very internally focused. We have to. That's the only way we can make it through is to become extremely self absorbed. And that's why I made sure, said the collective you cause me to the more overwhelmed I am, the more self absorbed I get. I know that for a fact. The more I can calm down, get a sense of perspective. The more actually say, Are you doing what's going in your life? How are things going there? And when I put the attention outwards, I lessen my own stress. When I constantly think it's coming at me and I have to fight or flight, I'm going to stay like this. I'm going to feel stressed all the time, and I'm actually losing a dramatic sense of perspective of what's really happening in the world, what's really happening to me and how I can control it. So when the question is well, what can I do? I'm doing this this and this. Imagine if you will just for a moment, imagine you were doing all of that. Still your tasks haven't lessened. So you're still doing all of that. But you're doing it from the mindset of of I'm not gonna even go with. Like, I appreciate what I'm doing. I'm not going to say that. I'm gonna say I understand that I'm playing this role. I understand that I am not this role. You know, I am not. Because it feels like this is all of me. This is me. This is my life. And it's all coming at me all the time. If you can step back and just say this is the role and performing right now, this doesn't lessen the magnitude of who I am and the abilities I have and the things I can go after the things I can achieve because it gets really tackling. You start feeling lessened, eaten away. Like these birds coming in and swooping you. They look like your Children, right? Yeah, but but But what ends up happening is you start shrinking, you start shrinking there and you have to go like this just to protect yourself. And this robs you of feeling these chemicals. So when you're not getting serotonin and dopamine and oxytocin and you're not welcoming in there. You're not actively seeking ways to get these brain chemicals to come out Each and every day you're going to be feeling unmotivated, overwhelmed stress. You're not gonna look at things in appealing way. They don't look appealing to you. They look like more working more things to Dio. What I'm saying is we feel like, well, situations determine how things go. Situations created experience within us that allow for changes in our neurochemistry that make everything harder. That's gonna pull us out. Did that make sense? I said again, basically, when situations occur outside of our control, we have to do all this stuff to care for everybody and everything, right? That's all happening and that's that's riel. We have a way of deciding how to deal with it. If we decide to deal with it in a way that doesn't hit our brain chemistry that says, you know what? No matter what happens here, I'm gonna be really vigilant about keeping up my serotonin, my double me and my oxytocin because all of those things make life better and keep me feeling happier and I have a better perspective, and I care more about people around me, and I'm not so self absorbed. If you are doing all that, all those actions could still be coming in. But you feel so much better. The court is always lower, the stress is lower and you can take it all on and smile and actually enjoy your life. That's what I mean. Brain chemistry is gigantic, gigantic, so let's keep going through this. But yes, when I say stress can rob you of the joy of things can rob you of serotonin. It's not like a light thing. It's not like being stressed. Sex like no stress, actually takes out your good things. You know, it's it's a really big deal. Other things, natural places. It's really easy right now to go from your cell phone to your screen to your other screen and back again and not get 15 minutes to sit in a park or 20 minutes in the woods. And when we do that, how do we feel right? This isn't just like, oh, what a pretty picture him in the woods. This feels better cause brain chemistry is changing. That's what we're getting from it. Sleep again and again and again. We treat sleep like it's a joke, right? I sleep when I die. Well, come sooner now. Yeah, sleep is a really, really big deal because we replenish these chemicals serotonin that makes us feel better. That put us in a better mind, makes us feel more self confident, makes us feel more motivated to do things. We replenish that chemical when we sleep. When we sleep less, we have less serotonin. When we have less serotonin, it's harder to sleep. It's everything is connected to everything. So that is why we're not going to say Oh, yeah, there's a great tips We're gonna say each and every day I will be doing these things. Next light, Let there be light. Sunlight is massive. We've all heard of seasonal effective disorder like a decade ago. People to know if it was really now runs like Oh, Israel. Um, seasonal effective disorder just basically means people who in the winter months get less light, tend to feel more depressed. And there's an actual physiological response that we have toe light. More and more people are buying therapy lights there. Polites that mimic like these lights up here that mimic daylight. Except there's Actually, there's a little bit more, too. It's like 10,000 lumens or something like it's got to be a certain level of light, basically can offer the same sort of healing effects that sunlight offers, so sunlight boosts our serotonin. You sit in the sun for 10 minutes a day as a rule, and you see a change in your life. You sit behind a therapy light. A lot of people get these therapy lights and literally put them behind their computers. And just for 30 minutes a day we'll just have it on. Keep going about their business. But in the meantime, they're resetting their sleep in their natural sleep rhythms. They're boosting their mood. This increasing your serotonin level is a really, really big deal. So, uh, next dopamine? What is dopamine? Dopamine is a natural hormone produced in the body on, and it plays a huge part in regulating your mood. Again, there's a lot to mood. It's not just like how I feel today. We can make ourselves feel better. But by inviting these chemicals, regulating your mood, regulating your emotions, obviously, and how you deal with stress, your ability to deal with stress comes into play by how much dopamine you have coursing through your system. Um, your anxiety levels are affected by your dopamine, your cravings. And, of course, your sleep cycles again. Fatigue, low fatigue, low dopamine are very related and a little trivia for you Here. Dopamine is actually the chemical in the brain that is triggered by cocaine. You're welcome. So go out and get cocaine. That's that's what I'm gonna summarize this part, but it triggers dopamine, which creates the sensation of happiness. So how do we get more dopamine? If you eat more good foods, you produce more dopamine. This is this is huge eating foods rich in tire zone and B six vitamins. So again, we're going back to things like almonds, sesame seeds, raw leafy green vegetables, etcetera. Bananas are a surprisingly direct source of dopamine. I eat a banana a day now. I was feel weird even in public. E I do. I break it off and I separate it for myself, but they don't even have a chemical. Bananas have a chemical in them that's very similar to dopamine, and interestingly enough, the parts of the banana that you peel off like the brown parts are actually the richest and dopamine. So second, beneath this other things that raised up with me and her healthy fats like avocados are fantastic for raising double me. So if you start your morning with a smoothie and I Did I do this a lot at home that has, I don't know. Avocados, bananas, almonds, raw, leafy vegetables. You could be high all day when Drew comes on and start showing you juicing and smoothies where it's we're not messed around, so eat more good to protect your brain cells. So brain cells that produce dopamine can get robbed and can get taken down can get messed with. So if you supplement your diet with foods that are rich in antioxidants like red beings, blueberries, cranberries, things like that they help manage free radicals. So I'll let the nutritionist talk about this tomorrow. But the gist of this is free. Radicals do damage in your body. Antioxidant rich foods help control free radicals running through your body, doing damage her in your dopamine level. That makes us That's pretty good. Some up for a non nutritionist, huh? Eat less bad foods. Okay, so you keep hearing all the time. Avoid sugar. Don't eat fatty foods. You know all this for stuff. Let me explain why Saturated fats, cholesterol, refined sugars, these bad foods reduced dopamine levels. They affect mood. It's because they basically the dopamine levels in your bloodstream, are affected by your brain function. And eating these foods inhibits your brain function like it's a direct correlation. It's not just like, yeah, sure was bad for you. Like that's why you can feel moody when you eat these foods. So, um, the other thing let me jump into this is okay, It's gonna come up again and again. It has to be a vital part of your life. If you want to feel good. It's not even about weight loss and muscle mass. Don't or seven. We could talk about that later, but just feeling good. Many studies have shown that exercise triggers dopamine after about 20 minutes, so dopamine takes a little bit longer to come in. But you just scheduled 20 to 30 minute walk and you've got serotonin and dopamine popping in. We're gonna get to more, um, and go decaf. Okay? I love coffee. I asked for 1/2 caf every morning on purpose. This is what I drink every day on purpose. Because some caffeine is actually good at booster serotonin level. Too much caffeine can mess up your dopamine level. Right? So I think I'm gonna play it halfway on. I do have gas. That's my compromise. I want my I want my little spike. And I want my dopamine levels to not think and sleep. Sleep. Your brain uses very little dopamine when you sleep. Which means that you naturally have a higher supply the next day. If you've had a good amount of sleep, Remember how he said everything is connected, right? When you don't sleep, you don't get replenishment. You use up stuff you want the next day and really wreak a lot of havoc on mood. Oxytocin. Oxytocin is the love chemical, right? This is the oxytocin. Should have its own love story. It should be like the main character. Like everybody wants oxidation. It induces these feelings of love, trust, kindness, generosity, calmness, calmness em. It's produced in the brain and in the blood, and we actually get it right away. It kicks in at birth. When we do, we're being breast fed. I'm not gonna suggest you go out and get breast that although we could on break altered known um, But the reason is the reason why accidents in is so powerful is it lowers the stress hormone. When you actively seek out more oxidants in your by body, lowers your stress hormone, it reinforces intimacy and connection. That goes a long way towards improving mood. It boosts our empathy, which makes us feel less alone. The more alone we feel, the more sad we feel, the more we feel connected, the better we feel, the more we boost our empathy through things like boosting oxytocin, the more we get that, um, and it allows us to have more compassion for our own freakin Selves, which is a big deal when it comes to how to treat yourself well. So all in all, increasing your oxygen level is a wonderful way to naturally prioritize your own house. How do we do this? Physical closeness, um, literally touching someone you love can release Oxytocin could increase oxytocin little touches here and there, and nice, but ah hug. And this is scientifically proven 20 seconds. Holding a hug for 20 seconds gives you optimal levels of oxytocin. I actually read about this scientist who done enough studies all of this, that he decided that it was so good all day long to feel this way and make better decisions, that he abandoned handshakes. And he just hugs everyone for 20 seconds. And he says he'll tell them. I know this is awkward, just really funny. I actually have ah recommendation I make. It's in the download on a Ted talk on oxytocin. That's really interesting all about what it can do for your whole mood and how it can improve morality. A morality can be improved with oxytocin, but physical closeness has an effect. Sex, Any buddies watching with their Children on Lee after 75 Should U S ex, but it can actually boost your your accent. I'm trying to be responsible. Um, it could actually fire up your oxytocin to twice the normal levels, which is It's also a great way to connect and relax when your seventies in your seventies. Um so basically, the more sex you have, the less likely you are to overeat, right? Sex leads to less overeating. I just did that for Twitter. Um, pet therapy. We have 30 s pet therapy. There's actually a crazy amount of research on this. There's a whole program with just getting the pets to be pet therapy. I don't know what that sort of patients certifications called, but literally just petting your dog and cat for a certain amount of time. When they're not peeing on, you are shedding or like putting their paws and you then I think it goes the other way. It's stressful, Um, can boost your oxytocin level pretty incredibly for some people. Depends on how open you are to that connection. So again, if their Children watching you should all go out and get a puppy right now. Emotional entertainment This was really interesting to me because I felt this and I didn't know what it waas. When you get really into something emotionally entertaining, like a book or a movie and something goes well, there's a beautiful ending that reinforces that there's love in the world and we're not all alone and got started. Love is great. Have you ever walked out of a film and go like Oh, you know, like you feel it? That's accent ocean surging. If you read a book and it's so good it ended the way you wanted to dio wanted it to. You just feel good That feel good comes from somewhere. They call them feel good movies for a reason. It's that oxytocin papin up Next is nostalgic experiences. This is really a distinct me to that literally smelling like your mom's perfume or fresh brewed coffee that reminded you of growing up, conduce your oxytocin level and make you happier. It's one of the reasons Starbucks are so popular. Do walk in every just feels kind of good. It just feels like something that you remember. Prayer and meditation. These are always to be able to combat high stress. Stress inhibits oxytocin again. Everything's connected to everything, since stress inhibits oxytocin, doing things that actively de stress, like prayer and meditation and yoga basically have a double benefit. A. They actually reduce the causes of cortisol stress knocking you down, and they increase the frequency of oxytocin releases. So whenever you will say they finish a meditation session and they feel a blissed out that's chemically occurring, it's actually accurate. And there's nothing I keep talking about De stressing right ways to make yourself de stress so that not just that. You shouldn't take stress off your plate, but you can make better choices. These are the things that we don't make a lot of time for our life, that feel like fluffy things that we can't get Teoh. And yet making time for them actually sets us to make better choices all the time. And again with the healthy fats, how the fats comes up again and again and again, let's let's talk about why healthy fats are so important. Basically, when you consume of food that have healthy fats and we're gonna talk about what that means in a second, your intestines secrete a home hormone that travels to your brain and triggers the release of oxytocin like that's what happening. Another ops upside to that is that when your stomach does that, it actually contracts, and it makes you feel like you're kind of full. But actually, another reason to eat healthy fats is that your satiation level kicks in sooner, so it's incredibly important to figure out which fat state some are so good for you. They're super awesome, and others air just like horrible crap. Here we go, healthy fats and unhealthy fats. I know this is a lot to this slide, but I just want to break it down because I've heard a lot of healthy fats. But I had a hard time figure out what exactly that meant. This is included in the download, So basically, you have talked a lot about these things. The avocados and nuts and certain oils, seas and pumpkin seeds and flax seed etcetera, the stuff that is like the number one thing that everybody agrees on. Its stay away from trans fats. Trans fats wreak havoc in your body and havoc with your mood. Things like fried foods and candy bars and packaged foods like microwave popcorn and potato chips and pastries and doughnuts and muffins. And that doesn't mean you can't ever have muffins or doughnuts pastries again. But you can absolutely seek out healthier choices. You know, one of those baked goods wrapped up and done with all the processed foods is a very different muffin than a zucchini one. You could make it home from really natural whole foods, so choose those accordingly. And lastly, Evan F. Rain. I've been a friend of how to naturally boost it in doses, having too much of this. This is adrenaline, right? This is that surge you get when they're fighter flight. So having a little bit it at times is actually really fun. It's a great feeling when it's going all the time. It's horrible. When you're constant under stress, that means it's going all the time. This fighter flight eso basically these are the adrenal adrenal glands that a lot of people are talking about in science right now. They kind of two organs that sit on top of your kidneys, Um, and and you can get you can get this from Tyra Zone. So again, high protein rich foods. But, um, how you get boosts of this is new experiences. So when you put yourself out there, this is the brain's way of rewarding you. You've tried a new experience, you know? Maybe it's bungee jumping off a bridge. I don't know. Maybe it's joining up for a brand new spin class where it feels like everybody knows each other and you're the odd man out. And there's this weird, awkward social network that you're not a part of you got. You know what I mean, right? Have you ever showed up for like, like one of these courses or classes. And you're like, Wow, I don't fit in yet, but you get this boost of adrenaline or epinephrine. Same thing, challenge and risking their experiences like going parachuting. Did you guys just do the creative dive? Oh, yes, we did. 10 of us. 10 of us from credible. And how that feel? Pretty crazy. Pretty crazy. You got a boost of this, didn't you? Yes. That Russia get ready? Yeah, e peed myself. That was test eso another way. If you don't exactly know what I'm feeling, let me tell you example, I think a lot of you can relate to. Have you ever been driving down the freeway? And someone almost wipes you, but they didn't. And you feel this? That's adrenaline. That's the pure feeling of it. What you can translate that to is one of two things you're crying or thank God you get to choose in any moment how you handle that, How you handle stressful situations when you get a rush of it. It's a reward when you live under it all the time. It's a penalty. It's a terrible thing. It causes a lot of damage. So we have a term for this adrenaline drunk junkie, someone who seeks this feeling all the time who gets so addicted to that feeling that they go farther and farther and farther to make it last. It can be a very addictive feeling that rush of I'm alive. Music, music actually boost this as well. Have you ever been out like, kind of feeling Dragon Dragon terms music and let the wind Now hopefully not like that thing is why you see it in gyms and concert halls, obviously, and then when you're when you're working out and you could do a new playlist and suddenly you've got so much more energy, it actually does work. It's not just psychological, so caffeine. Before I said, You want to manage your caffeine right? So you want to do decaf because too much caffeine can sink your dopamine. But if you want a little burst, that's where you manage it. And that's scientifically like three cups a day and cups like an actual cup. Not your event. A cup three cups a day. After that, you start having problems on and then diet again. Everything effects everything. Eating protein rich foods. Food mood Is this major major wave in science right now, where everyone's kind of all of the same time saying, Wow, diet plays a part in everything it really does. It's this idea that what we choose to eat dramatically alter our minds, our feelings, our attitudes, our energy level, our motivation and and this is so important, our choices. This is so significant. Everything we've been covering today is how do we get you on your side? It matters that much. So you start doing all these little things every day. You start saying I want a list out how each and every day I'm getting my brain chemicals toe work. I'm thinking about things in a positive way. I realized that my emotions make or break my decisions on my motivations. I want to make little changes each and every day to feel better, more optimistic, less moody, more resistant to great, healthy choices, less frustrated, more well rested. All these challenges and hurdles that seem to stop us. That noise we talked about that getting above the noise, all these excuses and these barriers in these obstacles, they start lessening. They aren't as dramatic they don't resist things as much. Whereas before you might have said I don't feel like it now you kind of feel like it because you're actively finding ways to boost these chemicals each and every day. You just don't wait for them to happen. You don't wake up one day and say, Oh, I wonder from the Getty that serotonin today you go get it, you make a point of going and getting it, actively finding ways to bring it in If you, uh, looked at my blawg that next time if you get if you looked at my blog's for last week when I was in Vegas, I spent the whole week going from presentation to talkto meeting to It was just the whole week, and every day I ate a banana. I had a kale and avocado on blueberry smoothie in my room. I sat in the sun for 15 minutes. I meditated everyday drink aton of water, and I limped out of Vegas not living without the black lung. It has an effect. It makes a difference. Okay, I want to talk a little bit about the psychology of overeating, but we do that. We get back from break. Okay, Fantastic. What a morning. What a morning. Do you see it? Todo You know, that means I've had so many little house. But the one that I just had was about the word diet low die it because do you think about are you on a diet? And I wanna diet or you want to diet And you think about that Word even is with negative connotation Something that's restricted and driving Diet. Yeah. Where is the way you were presenting that word was like thinking about my diet is the way that I eat. Yes, making that positive. And that's kind of been the theme. Yeah, this morning. Absolutely. And you using it for good? Yes. I love it. Right. So I'm gonna were gonna take one question before we go to break. Perfect. And that waas Let me get it Appear Question Waas from here. We owe found it. Okay, The question is from house junkie. Who says can you say a little bit more on how to approach the situation When you say to yourself I don't want the chocolate. I do want the chocolate, but your brain is thinking about it all the time. Yes, yes. So basically, if your focus when I say focus on the positive emotion, what I mean isn't again just saying Hey, be positive. It means your brain will actually be on your side and come down on the side of the decision that you want. If you actually say so, the question is, if I want chocolate, actually dark chocolates, really? But if you want, like the bad chocolate, the milk chocolate, that's all processed sugar and it looks really good to you, saying I don't with the chocolate I won't is willpower, its resistance. It's a negative mindset. It's basically putting yourself in a situation where you're thinking so much about what you don't want. It's all you're thinking about. So you flip that and you say I want to feel how I feel when I don't put those foods in my body. I want serotonin on my side. I want to be in a good mood. I want to feel motivated. I want to sleep all tonight. I want to feel like the end of the day that I have this rich mood that lasted me the whole day through because I actively took steps to boost all of these things. So when I look at the chocolate, my emotions say, I don't want that, that's that No. Is the answer. And so my my lizard brain already said, You know, still group my logic over and said, No, I don't want it And because I'm thinking a positive way about how I feel when I don't consume that and how great it feels to eat all these wonderful foods that lift my mood and keep me motivated and excited, I emotionally answer no. And the two out of three win the answer is no.