Transcript
00:01
Susan with s hang on just a second
00:07
waiting for Susan to connect can you
00:17
hear me now
00:18
I can hear you great thank you so much
00:20
for joining us this is awesome the first
00:23
time I've done I figured out how to log
00:26
in with somebody I think this is the
00:27
greatest idea now that I'm home together
00:30
you know that's terrific well well good
00:33
I'm glad it was it was easy and and
00:35
simple and that you're here so yeah
00:37
terrific
00:38
you have your book in the background let
00:40
me first thank you Susan
00:43
so tell us the name of your book and
00:47
sure so um so let's see when I hope I'm
00:51
holding my phone out here can you still
00:53
hear me okay awesome yes okay so my I
00:56
have two books the first book I wrote is
00:58
called the immune system recovery plan
01:00
and that was written it's really a
01:03
four-step program to heal the immune
01:05
system
01:05
you know it's targeted for people with
01:07
autoimmune conditions but it's also for
01:09
anybody who wants to have a healthier
01:11
and repair their immune system or a
01:12
better functioning immune system and so
01:15
that book is the bestseller that I got
01:17
out for a while now and it's still doing
01:20
great that was my first book and then my
01:22
second book is really about inflammation
01:24
it's a book on that arthritis so it's
01:26
called healing arthritis and that's my
01:28
more recent book that came out and
01:29
because I wanted to take a deeper dive
01:32
into arthritis as its own inflammatory
01:35
condition that so many people have and
01:37
help them with specific strategies for
01:39
how to work with arthritis yeah man I
01:41
wish you around when my grandparents
01:43
were still alive they had hands my
01:45
grandfather was from Donegal Ireland had
01:47
hands that were so you know I mean he
01:50
could barely use one of his hands
01:51
because it was so arthritis and big and
01:53
swollen so yeah this is also young folks
01:56
with autoimmunity there are people who
01:57
are 40 with arthritis so yeah you know
01:59
we have a lot of wear and tear I see
02:01
your you know like we have our athletes
02:03
right who get a little wear and tear but
02:05
the problem is if there's inflammation
02:06
coming from where elsewhere in the body
02:08
like from body fat or from the food
02:10
you're eating or from you've got
02:12
microbiome
02:13
it can cause inflammation even in young
02:15
folks and that's no arthritis can happen
02:17
to anybody so thrilled to have you on
02:21
board today what we're gonna do for
02:22
everyone out there who's joined us and
02:25
continues to join us we're gonna do a
02:27
couple things
02:28
so dr. Bluhm is a professor at my sinai
02:30
and has written those two books and is
02:33
an amazing expert on the immune system
02:35
so she's going to give some her top
02:37
advice for the immune system I'm gonna
02:39
give some of my top advice for dealing
02:41
with the anxiety and the fear around all
02:44
this my new book that you guys know
02:46
about fear is fueled debuted last week
02:47
number five on the Wall Street Journal
02:49
beso nice perfect timing
02:51
yeah perfect timing it's me and the
02:57
Chinese now the first thing that I want
03:07
us to do dr. Bluhm is is explain a
03:10
little bit in detail about what's going
03:12
on and so I'd like you if you could to
03:14
just take a couple minutes and talk
03:15
about the immune system and your great
03:17
analogy among the soldiers versus the
03:19
barracks and then I'll talk a little bit
03:21
about the brain is a prediction engine
03:23
I'm gonna give my top three pieces of
03:25
advice for dealing with the anxiety and
03:27
fear all based on neuroscience 32
03:30
different neuroscientists went into
03:31
researching that book so and then dr.
03:34
Baum will give her best advice or or
03:36
you're gonna start first actually and
03:38
and talk about what we can do to take
03:41
control of our immune system so maybe if
03:43
you explain the immune system first I'll
03:45
explain the the neuroscience a little
03:47
bit first and then we'll go drop right
03:49
into our recommendations you got it so
03:51
um so you know you like to use for the
03:53
immune system is you imagine that your
03:55
immune system is your mill your entire
03:58
military and there's all different kinds
04:00
of soldiers and you know like we have
04:02
the Navy in the Air Force and the army
04:05
you know there's all different wings of
04:06
people that do different specialized
04:08
function there are cells like the
04:10
soldiers of your your immune cells are
04:11
like soldiers and they each there's
04:13
different groupings that have different
04:14
specialized function and so with
04:16
coronavirus you know this is specialized
04:18
a subset of your immune system that's in
04:20
charge of fighting viruses right so
04:23
those are the ones that we want to
04:24
really you know focus on
04:26
the other piece to keep in mind is that
04:28
your immune cells live in army bases and
04:30
so you know everyone knows they have
04:32
their lymph node that swells in their
04:33
neck when they get a sore throat
04:35
those are lymph nodes but that's called
04:37
lymphoid tissue and we have that all
04:39
over the body 70% of your lymphoid
04:41
tissue is actually in the gut lining
04:43
that's right below the gut lining
04:45
surface and so those are the army bases
04:47
where your soldiers are laying in wait
04:49
sort of waiting to be prodded to like
04:51
replicate and get going and and and
04:54
mobilize and so you want to have really
04:56
good healthy lymphoid tissue that and an
04:59
army base is with soldiers ready to go
05:01
and so the question is you know how do
05:03
we help in this situation that we will
05:06
find ourselves in like what's the
05:07
strategy for keeping like how do you
05:09
fight the virus right how do you trying
05:11
your immune system and so what I tell
05:13
people like one of the ways to think
05:14
using the continuing with the analogy is
05:17
that you want to keep your soldiers sort
05:19
of locked and loaded right you want to
05:21
keep loading them with ammunition and
05:22
the most important ammunition that your
05:24
soldiers need are antioxidants right
05:27
because the bullets that they're firing
05:28
and all the ammunition they're using
05:30
depletes them and they get something
05:32
called oxidative stress and actually the
05:34
virus itself causes a lot of oxidative
05:37
stress in the body which just means free
05:39
radicals like little embers zipping
05:41
around the body causing little flares of
05:43
that could turn into a fire unless you
05:46
have enough antioxidants to put it out
05:48
so you need as the others out yeah and
05:51
you need also the antioxidants to repair
05:53
the Amidah soldiers because they fire
05:55
and then they need to be reloaded right
05:57
and so you really want him and so and so
06:00
one of the strategies is to take stuff
06:03
that this is where the food and
06:04
nutrition eating a lot of colorful don't
06:07
forget all that fresh produce on the
06:09
shelves and don't just live on you know
06:11
pasta while your home you know yes the
06:14
colors are so important and then you
06:16
also have very specific nutrient you
06:19
know supplements which we could talk
06:20
about about targeting the immune system
06:23
antioxidants to protect them and to
06:25
protect your tissues but also there's
06:27
some herbs and supplements that's that
06:28
like ramped up like fire up those you
06:31
know natural killer cells that fight the
06:33
viruses and so before I go into those
06:36
though I also want to point out the
06:38
second really important piece is a
06:39
healthy
06:40
we were talking about all those immune
06:42
cells that live in the gut so don't
06:43
forget you got which is why one of the
06:45
supplements I always recommend as a
06:47
probiotic right at this time it's a good
06:49
thing to make sure you got Southie
06:50
already fermented food or drink kombucha
06:52
you know things like that so before we
06:55
get into your specific recommendations
06:56
and I and I hid the neuroscience tell me
07:00
Kim can you actually affect your immune
07:02
system quickly or is this something that
07:04
you know I've been I go up every day
07:07
bike or run or something like that just
07:09
to get outside and on the bike path
07:11
outside my house here in Boston there's
07:13
I see a lot of overweight people who
07:16
look like they've never done anything
07:18
before and you know are starting to take
07:20
seriously their health which I love
07:22
right this is the lining of of
07:24
everything happening here but is it is
07:27
it too late it's absolutely never too
07:30
late and antioxidants come into the body
07:33
right away and start working their magic
07:35
they start putting out the fires as soon
07:37
as you take them and as soon as you
07:38
start eating them so it's never too late
07:40
to start working on on just put just
07:43
helping your body put out what we call
07:45
this oxidative stress which is bad for
07:47
the immune system and it's never too
07:50
late to support your immune cells and so
07:51
the immune cells need these nutrients
07:54
and the other thing is that some of
07:56
these vitamins like for example vitamin
07:57
C simplest thing to start taking
08:00
everyone could take it you take as much
08:02
as you can right now too much vitamin C
08:05
will give you diarrhea you know so
08:06
depending on your situation you know I
08:09
have people taking anywhere up to three
08:11
three thousand milligrams a day for
08:13
prevention right now especially if
08:14
they're working and being exposed and
08:16
going up to six thousand if they're you
08:20
know if they actually get sick there's
08:22
some really good studies coming out of
08:23
China you know their study they used IV
08:25
vitamin C that using it in the hospitals
08:27
here in New York City some IV vitamin C
08:30
so vitamin C has direct antiviral
08:31
activity so it's not full it's also
08:33
better helping boost your natural killer
08:36
cells it's helping to quench those free
08:38
radicals and reboot your soldiers and
08:40
then it also has antiviral activity so
08:43
that will start working as soon as you
08:45
take it so it's definitely not too late
08:48
and so that so you mentioned the idea of
08:52
IV so there tree
08:54
people who actually have the virus with
08:56
with an IV yeah yes one of my colleagues
08:59
sent me a link to I forget which
09:01
hospital is New York City that's
09:03
actually adding vitamin a a doing IV
09:06
vitamin C as part of their treatment for
09:08
their patients in the hospital yeah
09:10
because they did it in China and they
09:12
and they reported that it really was
09:14
helpful so and and they obviously you
09:18
know if there's good data coming out of
09:20
it but one thing everyone a listener
09:21
should know is you can't take too much
09:23
vitamin C it's water-soluble right it's
09:25
water-soluble but but you'll know you're
09:27
taking too much because it we we the way
09:29
the language we used in medicine is
09:31
vitamin C to bowel tolerance right so
09:40
for those of you who run a little
09:41
constipated it's actually one of those
09:44
secret things you could do to help move
09:46
things along is take you can get vitamin
09:48
C it's not easy to find right now
09:49
because seriously those are big run on
09:51
it but definitely people that have a we
09:53
still have it in our office they don't
09:54
people you can find people who have it
09:56
but the powdered sometimes it's easier
09:58
rather than taking six or eight pills a
10:00
day you can get buffered vitamin C
10:02
powder that you can take and it's just a
10:04
teaspoon twice a day awesome okay so
10:08
before we get into specifics even though
10:09
we've already started to all this good
10:16
stuff the brain the anxiety so this ties
10:19
directly into immune system because our
10:22
brain is a prediction engine and and
10:24
what we try and do is we try and figure
10:26
out the outcome of any event and we do
10:28
it based on something that's in our
10:30
internal database called our prior
10:32
beliefs so everything that goes into
10:34
populating the brain we end up pulling
10:37
from or everything useful I should say
10:40
goes into populating our subconscious
10:42
and we make about 70 to 80 percent of
10:44
our decisions subconsciously and what's
10:46
going on with the coronavirus and the
10:48
reason it's called novel novel is just a
10:49
fancy way of saying new and unknown
10:51
what's going on with it is we're sitting
10:54
here at home trying to predict what's
10:56
going to happen and the outcome of all
10:58
of this and if we if we continue to try
11:01
and do that we don't have anything that
11:03
we can pull on in our own internal
11:06
database to reference
11:08
strong prediction so we don't have
11:09
what's called precision or the ability
11:11
to predict accurately then we release
11:14
all this free energy and free energy is
11:16
the root of all fear and so that's
11:18
what's happening with people's brain
11:20
when that happens the amygdala which is
11:22
a little gland at the base of our brain
11:24
shaped like an almond the amygdala
11:26
starts to fire
11:27
that's our fight flight or freeze
11:29
response that's our survival brain and
11:31
and the messed up thing is it's running
11:33
a two-million-year-old piece of software
11:35
so that's there to make sure we can
11:37
survive and procreate our genes on to
11:39
the next generation so the only thing it
11:41
cares about is survival and procreation
11:43
and it doesn't care about happiness
11:46
success fulfillment so when you make
11:48
though activates we produce this fear
11:50
cocktail all sorts of hormones and
11:52
enzymes DHEA cortisol adrenaline they
11:56
all start going through your body and if
11:58
you can't shut them off particularly
12:00
cortisol which is called the stress
12:01
hormone
12:02
if you can't shut it off and and dr.
12:04
Bluhm can give us more detail on that
12:06
that cortisol just continues to eat away
12:09
your body and your immune system like
12:10
acid eating the way it live so what you
12:13
want to be able to do and the strategies
12:15
I'll give you a when I get into my three
12:16
recommendations is to shut that cortisol
12:18
off and stop trying to predict the
12:21
future and and so that's that's the
12:23
source of our stress and our anxiety is
12:25
we worry about all these things going
12:27
into the future we worry about how long
12:29
it's gonna last if I'm going to get it
12:30
if I'm gonna run out of money will my
12:32
job be there when I get that all this
12:34
stuff we're really worried about but
12:36
it's all in the future and we can't
12:37
predict it so the key is to stay in the
12:40
present and we'll talk more about that
12:41
so soon let's go to your top
12:44
recommendations we started talking about
12:45
some of the supplements and things you
12:47
can take I know you've got a whole list
12:49
because I've been doing it now for
12:50
whenever we had to call on YPO so three
12:53
weeks or so I've been I've been
12:54
following that toity yeah yeah and so on
12:57
and so look not everybody you don't need
12:59
to take all of these supplements you
13:00
know I made like like where you saw my
13:03
list when you and I met that way
13:05
I had a light the long list that I give
13:07
people it's not you don't take them all
13:09
right because it could be a lot of
13:10
things right and so I think that this
13:12
simplest and minimum that everybody
13:15
should take you know you're gonna pick
13:17
just a few things it should be vitamin C
13:19
and zinc right and so anywhere
13:21
one thousand to three thousand
13:22
milligrams of vitamin C more if you get
13:25
sick towards the high range of that if
13:27
you're not quarantined right I'm pulling
13:29
a quarantine but it's really self you
13:31
know at home and there are people that
13:34
are still working can I ask a quick
13:36
clarifying question darn does building
13:38
up what you're talking about this
13:40
strategy will it help you threat prevent
13:43
you from getting it or will it just help
13:46
you recover quickly once you have it um
13:48
so here's the thing um if you're exposed
13:51
to the virus the goal is for your immune
13:53
system to be ready to go so that the
13:56
virus can't take a big foothold in your
13:58
body right and so you know there's a
14:00
whole spectrum of people some people
14:02
like we're gonna find out the thing that
14:04
they actually were exposed and they
14:05
never really got sick and then there are
14:07
some people who get very sick and so you
14:09
want to be the person if you get exposed
14:10
that you really don't you get a very
14:12
mild case and so these these the idea of
14:16
immune building supplements you know and
14:19
immune boosting so there's three kinds
14:21
of things there's immuno modulating
14:22
which helps like immune system work
14:24
better there's immune boosting and then
14:27
there's antiviral findings and see sort
14:29
of fits all three you know it's to enjoy
14:30
bottom two and so it protects you from
14:32
getting really sick if you get exposed
14:35
and so you you know the hope is that
14:37
you'll end up with a more mild case and
14:39
you maybe won't even know you got sick
14:41
maybe you won't even end up getting sick
14:43
because the virus has to take hold and
14:45
replicate in your body to a big enough
14:47
number to make you sick and so if your
14:49
immune system is ready to go and you
14:51
have antiviral you know nutrients
14:54
circulating around in your blood then it
14:56
can prevent you from actually getting
14:58
sick and certainly from getting very
15:00
sick so we're really hopeful about that
15:03
like definitely explains I'm getting
15:07
three friends who have already recovered
15:08
from it once a triple seven pilot for
15:11
British Airways and said it was he's had
15:13
worse hangovers and then I've had other
15:16
I had another friend who's also a
15:18
mountaineer and he's a foreign exchange
15:20
trader he was in the hospital wiped out
15:23
you know in really tough shape so you're
15:25
saying they're probably the preparedness
15:27
of their no no ok so here's the thing
15:29
I'm not promising anything yeah all that
15:32
we know is that we
15:35
how these things work we know vitamin C
15:36
how it works for epstein-barr virus for
15:38
example like we know how they work with
15:40
other viruses epstein-barr IV a high
15:43
dose vitamin C has been used in
15:44
treatment for epstein-barr there's some
15:45
good Studies on that and and and that
15:48
zinc and vitamin C have direct antiviral
15:50
activity with other viruses there's good
15:52
Studies on that but we don't know
15:54
exactly how it's going to work with this
15:55
virus but we're just pulling out
15:57
everything we know about supplements and
15:59
other viruses we don't know whether
16:02
these vitamins if you took them you're
16:04
going to have a better course we just
16:05
are pulling out everything we can
16:08
project from the data we know and the
16:11
studies we know about how these vitamins
16:13
work and how they've worked in other
16:15
viral situations to apply them here and
16:18
then hope for the best right and so and
16:21
it's not just it's more than hope it's a
16:22
good educated guess that this should
16:24
really be helpful but it's based on
16:26
other studies because this is a novel
16:28
like you said at the beginning it's a
16:29
new kind of new virus we've never seen
16:31
this one before so the hope is
16:33
absolutely that this will help your
16:36
immune system protect you better and
16:38
it'll prevent you from getting sick at
16:41
all or super sick we don't know and you
16:43
know what I think from a statistical I
16:45
have my master's in public health so
16:47
that's like a hat that I always sort of
16:49
keep putting on with this we we don't
16:51
even know how many people have this
16:53
thing and I think it's gonna be a it's
16:56
like an iceberg there's so many people
16:57
under the water we don't even know about
16:59
and it's gonna turn out that perhaps
17:01
it's not gonna be as deadly as we think
17:04
once all the numbers are done in like
17:07
two or three months and we look back and
17:09
they can count everything and see you
17:10
has it and that a lot of people are
17:12
going through this and not getting a
17:14
stick as what the reports we hear you
17:16
know I think I think you're spot on
17:18
there I'm focused I've been telling
17:20
people and companies that I'm advising
17:22
or working with focus on the facts not
17:25
the fear and you look at someplace like
17:27
Germany with over 40,000 cases they
17:29
they've got I think 500 deaths now and
17:32
so their death rate per population is
17:34
wait wait wait lower than then but you
17:38
can't do a rate yet because you need a
17:40
Dominator a good denominator for the
17:42
rate but you don't know how many people
17:44
are infected so if they have 500 death
17:45
per 40,000 if that's a real number
17:48
and they're testing everybody that's
17:51
probably the difference right they
17:52
they're testing everybody so they know
17:54
everybody out there who had it who was
17:56
sick
17:57
we have probably three times as many
17:59
people who had it have it who are sick
18:02
that are not tested yet so our death
18:04
rates gonna be a lot lower than it seems
18:06
because right now it's just the only the
18:08
only people we know it's it's how many
18:10
people died first how many people were
18:12
tested and those are the sickest people
18:14
amongst us yeah sure okay let's let's
18:17
get on to your recommendation so none of
18:19
us listening today get into this step
18:21
okay my recommendation is in a way that
18:24
crossover with yours because I as much
18:25
as I'm recommending supplements I really
18:27
think it's how we take care of ourselves
18:29
all the self care stuff so I'm a big
18:31
mind-body medicine person I I'm all
18:33
about making sure you have a routine and
18:35
you're getting good night's sleep and
18:36
exercise raises your immune system what
18:39
you're eating your nutrition get up take
18:41
a shower every day while you're home
18:42
make sure you connect with people so the
18:45
whole way you're living and and don't
18:48
watch the news all day I mean this is
18:50
what I love about you like don't live in
18:52
the fear place that's really bad for
18:54
your immune system so like all of that
18:56
is so critical and I've been our blog's
18:59
I mean we've been writing about all that
19:00
in terms of what you take is an end be
19:03
mindful stop don't binge out on sugar
19:05
it's sugars terrible for your immune
19:07
system like don't you know keep your
19:08
good habits going when you're home it'll
19:10
be good for your mental health which is
19:12
good for your immune system supplements
19:14
the zinc vitamin C and probiotics are
19:16
good for everybody there's another whole
19:18
category so what kind of probiotics
19:20
because there's so many out there yeah
19:21
so I just say mix train pick a company
19:25
that gets it just don't get too hung up
19:27
on it a probiotic that has multiple
19:30
strains like as many as you can you know
19:33
there's a hundred billion or something
19:35
well no that's the number of strains
19:37
that are in the capsule the the number
19:39
of billions I wouldn't go too crazy I
19:41
would say 30 to 50 billion you do not
19:44
need to start taking like a hundred and
19:46
two hundred billion that could really
19:47
upset your guy like you don't need to go
19:49
crazy 30 billion 40 though you know in
19:52
that kinda range 30 to 50 s sort of what
19:54
I'm telling people for an everyday
19:55
probiotic probiotics are influencers
19:57
they it's not about planting the seed
19:59
and growing in your gut they actually
20:01
traveled
20:02
you got and even if they only lived
20:03
there for six weeks they influenced
20:05
everything in the ecosystem and they
20:07
influenced your immune system so the and
20:09
their anti-inflammatory I mean they're
20:11
really good right now so gut health key
20:13
so and and eating a lot of plants will
20:15
help you got health as well quick
20:17
question about probiotics summer in the
20:19
refrigerated section summer on the
20:21
shelves any difference with the
20:22
refrigerator you know yes or no okay um
20:28
the biggest concern about probiotics is
20:30
if they're shipped in 95 degree weather
20:32
this time of year you can get them on
20:34
the shelf and you can get them in the
20:36
refrigerator you're fine
20:38
the refrigerated ones I tend to go with
20:40
refrigerated ones but there's really new
20:41
companies like Garden of Life you know
20:43
that have really good probiotics there
20:45
on the shelf a good company which you
20:47
can get in any store you know Whole
20:50
Foods wherever but you know it's okay
20:52
you know just check pick a company that
20:54
looks familiar to you that's in a you
20:57
know a health food store instead of CVS
20:59
like I don't know I'd go with CVS
21:01
probiotics you know you have to worry
21:03
about the fillers that are in them you
21:05
know this all the time they have dairy
21:07
you want to get like a dairy-free one um
21:09
but if you you know I think that for the
21:12
moment let's not get hung up too much on
21:14
you know Pacific specifics just go out
21:18
and get a good broad spectrum and which
21:20
means when you read the label it has at
21:21
least six strains of different kinds of
21:24
strains in it not just one right so I
21:27
wouldn't tell you go get culturelle for
21:29
example it's just one string you want
21:31
something that has multiple strains
21:32
because they all the strains have
21:33
different influences on the immune
21:35
system so multiple strain take you know
21:38
just go to a good reputable if you go to
21:40
your local health food store the anyone
21:42
on their shelves should be fine for
21:44
exact yeah you're trusting them to
21:46
curated for you you know okay so we got
21:49
vitamin C zinc probiotic the next thing
21:53
is like mushroom blends you know the
21:56
maitake the the reishi like all these
21:59
the mushrooms that are like immune
22:01
builders and so I love mushroom extracts
22:04
I have everybody taking them if you have
22:05
now this is where the autoimmune people
22:07
I don't um
22:09
on an individual one-by-one basis
22:11
sometimes it might be okay for you but
22:13
because this is a group conversation in
22:15
general I would say people the
22:17
autoimmunity should not go with these
22:19
other group because you know they have
22:22
somebody soldiers are a little
22:24
overactive so we don't I don't know
22:26
which soldiers are yours for Europe you
22:28
know we have a whole lot of people
22:29
listening so in general as long as you
22:32
don't have an autoimmune disease
22:32
mushrooms would be fine okay and
22:34
mushrooms are great so that whole
22:36
category of mushroom extracts so there's
22:40
mushrooms this elderberry there's
22:43
ashwagandha I'm sorry astragalus
22:46
echinacea and breakfast right and so
22:51
these are all these herbal they boost
22:54
the natural killer cells in your body
22:55
and then NK cells the natural killers
22:57
are the ones that come out and they're
22:59
gonna fight your viruses they're part of
23:01
your t-cell system your lymphocytes and
23:03
so then this is a whole grouping of
23:05
herbs and mushroom extracts that are
23:09
immune boosting and so like I said you
23:13
know you know if you have all
23:15
autoimmunity you know I can't recommend
23:17
it as a global recommendation but
23:20
everybody else these immune boosting
23:22
supplements are really good for you
23:23
awesome okay what any other
23:26
recommendations beyond the supplements
23:28
well like I said it's it's really sleep
23:30
sleep and and and and sleep and exercise
23:33
and nutrition
23:35
you know the whole self-care and minding
23:37
your cortisol meditation and I wake up
23:39
every morning I get my tea and I sit on
23:42
my cushion 20 minutes and so you know I
23:46
do that and I take the dog out every day
23:48
and so I'm gonna do that actually when
23:50
we're done it's absolutely beautiful
23:51
here
23:52
and you know spring is coming nature is
23:54
so good for your spirit you know money
23:56
just spirit you can do whatever you can
23:58
to not live in that fear place like you
24:01
said so that off switch you know the
24:04
fight or flight you want to switch it
24:05
off and so those the lifestyle that
24:08
little managing stress piece and and
24:11
nutrition and exercise and that
24:13
self-care piece is just as important as
24:16
taking the vitamins you know the
24:19
vitamins are definitely good and and it
24:22
so helps to do that if you get in a
24:24
routine especially you know sequestered
24:26
at home if you can just say I'm gonna
24:27
get up in the more
24:28
I'm gonna do 20 minutes of meditation
24:30
and breathing and then I'm gonna make
24:32
breakfast and I'm gonna do my first call
24:34
so having all that together makes a big
24:36
difference quick three my quick three
24:40
printed things that you can do to help
24:42
your mental health and work on that
24:44
prediction engine we that prediction
24:47
that a bagel I talked about
24:48
interestingly enough is fully developed
24:50
when we're born so at birth actually in
24:53
the third trimester we have the ability
24:55
to fight flight or freeze and that lasts
24:58
like that by itself kind of in charge
25:00
for almost twenty years and that's when
25:03
in in your early 20s you've got a part
25:05
of your brain called the prefrontal
25:06
cortex which gets fully developed by the
25:08
time you're about twenty-one twenty-two
25:10
and depends on male versus female and
25:13
that sort of thing but for the first
25:20
neither fight or flee and so our default
25:24
for most of our early life is to defense
25:26
it's to fight flight or freeze and and
25:29
that's what we tend to fall back on and
25:31
that's where that cortisol comes from
25:32
and that's where like dr. bloom is
25:34
saying living in fear comes from is when
25:37
we default to defense but in reality all
25:39
the potential is in the present
25:41
everything's here right now I've been
25:44
talking to so many friends of mine and
25:45
having virtual cocktails or virtual
25:48
lunch or whatever where we do this type
25:50
of thing on on zoom' or or on WebEx or
25:53
just on FaceTime you know it's coaching
25:55
my son a little bit today on FaceTime
25:58
and my daughter's telling me how she
26:00
said all this stuff dr. Bluhm just says
26:02
so Shannon once wants credit for being
26:04
smart too and all this is in the present
26:07
and stuff we normally wouldn't do and
26:09
we're taking advantage of it so the
26:11
potential is all in the present keep
26:13
that in mind as you go through every day
26:15
saying how can I make today amazing what
26:17
if today was your last day on earth how
26:19
would you spend it so it's a great day
26:21
it's an amazing day and you're in the
26:22
present the second thing and and this is
26:25
highly neuroscience based is just what
26:28
just what Susan and I are doing now
26:29
smile so your face has 42 different
26:33
muscles that connect directly to the
26:34
sympathetic nervous system great study
26:37
out of Emory University where they show
26:39
people these really horrific movies
26:41
while they were skiing
26:42
their brain and testing their cortisol
26:44
and they took a control group that they
26:46
just they had I guess about a hundred
26:48
people and they did nothing
26:50
watch those we're gonna take your levels
26:51
and check your brain we had another
26:52
group they wanted to activate those 42
26:55
muscles in the face but they didn't want
26:57
them to think of something good so they
26:58
didn't say smile they gave them a
27:00
chopstick and they have them hold it in
27:03
their teeth like that to activate their
27:05
muscles and they have an 80% reduction
27:07
in cortisol so I think people are
27:09
thinking god I don't wanna make any
27:11
jokes this is such a serious time you
27:14
know let's smile and have fun get out
27:16
and do things that make you laugh and
27:18
you know my my youngest kid I can't get
27:20
on FaceTime he was bouncing a roll of
27:23
toilet paper off his butt yesterday and
27:25
I have no idea why but you know the rest
27:27
of the family was just laughing
27:28
hysterically so don't don't forget to
27:31
smile to have fun to goof around a
27:34
little bit because that really is is
27:35
tremendous for your immune system as
27:37
well and the last thing I want to point
27:39
out my third is to control what you can
27:42
control and let go of everything else so
27:44
we produce a lot of free energy when we
27:48
start thinking about all the things
27:49
would like to be different and we don't
27:52
just accept the reality that they are
27:53
what they are instead we try to change
27:56
them where we think I wish I could
27:57
change them and you live in this area of
27:59
hope and and trying to change things you
28:01
can't control once you control things
28:04
and like dr. Bluhm was saying you know
28:06
get your morning routine set up get your
28:09
your breathing a little bit of
28:10
meditation anytime you feel stressed one
28:13
of the one of the things in my platform
28:15
for dealing with fear is is what I call
28:17
a four by four just that that breath
28:19
practice of going in for a count of four
28:22
holding it for a count of four
28:27
out for a count for and then hold it out
28:30
for a count of four and repeat it and
28:32
that's what they teach Navy SEALs during
28:34
sniper training that's what Yogi's have
28:36
been doing for thousands of years and
28:37
it's such a quick and easy way to break
28:40
that grip that the the amygdala and the
28:43
limbic system has on your sympathetic
28:44
nervous system and even just doing that
28:47
proactively when you wake up in the
28:49
morning just do ten of those and that's
28:51
your morning routine it doesn't have to
28:52
be an hour of meditation something as
28:54
simple as that
28:55
make sure you have a purpose and a
28:57
passion what are you doing and why are
28:58
you here are you here to like Susan I
29:01
are trying to do help all sorts of other
29:03
people get better and get through this
29:05
like you know my friend Ben Greenfield
29:08
he just sent me a couple of copies of
29:10
his new book does he want to make people
29:11
healthier and high performance like Joe
29:14
Joe Sena who's got you know 800 people
29:17
working for him and he's had to pivot
29:19
his whole company because they're an
29:20
event company so knowing your purpose
29:22
gives you something you can do in the
29:23
president working on your immunity
29:25
system you can definitely take control
29:27
of that and that's that's some
29:28
unbelievably good knowledge we got from
29:30
dr. Bluhm and then community doing stuff
29:33
like this and joining in with other
29:34
people and and staying in touch and and
29:37
so those three are my big I would say
29:42
direction to go or prescription for
29:44
dealing with the anxiety and the fear
29:46
and I think dr. blooms gave us some some
29:49
great stuff to deal with the immune
29:52
system and building up that immune
29:53
system and understanding it a little bit
29:54
more just understanding it helps I think
29:56
as well dr. bloom where can we find you
30:00
in your book well the book is on Amazon
30:03
for sure the immune system recovery plan
30:05
I think is the is sort of the target
30:07
book of today you know we'll use it some
30:09
discussion but I met Blum Center for
30:11
health calm and and so you can find me
30:14
there and comment see us week I can
30:17
actually know that all the rules have
30:19
been lifted I can see new patients and
30:21
my team can see new patients no matter
30:22
where you live and so with telemedicine
30:24
is great and so we're now you know when
30:27
I wide open to anyone from all around
30:29
the world who want to come in and get or
30:31
do a virtual console with us we're now
30:34
wide open for that so I mean it's not
30:36
that we're open open our schedules in
30:37
this moment but but we definitely
30:39
weren't allowed
30:40
do that before as new patients just
30:43
anywhere so find out that Blum Center
30:45
for Health comm and you can learn more
30:46
about the the Blum Center for health and
30:48
the whole Medical Center awesome this
30:51
fantastic you guys I need you all right
30:54
now to follow me and follow dr. Glenn
30:56
because we're going to be updating stuff
30:58
giving lots of information so please
31:00
click on that photo I think we have a
31:04
question about the book just got your
31:08
book and okay well I'm gonna try and get
31:11
to those questions a little bit later
31:12
because I don't hang other people up but
31:14
thank you all so much fear as fuel as on
31:16
Amazon Barnes Noble that sort of thing
31:18
make sure you follow us let me know if
31:20
you have any questions if you go to PJ
31:23
Sweeney comm and you go to the adventure
31:25
hub I have a whole list in length to buy
31:28
some of the things dr. Bluhm recommended
31:30
here so you can find exactly what she
31:32
was talking about with the dosage in the
31:34
adventure hub on PJ Sweeney column or
31:37
just DM me directly on Instagram and
31:40
we'll hit show dr. Baum thank you so
31:42
much you've been great service to
31:44
everybody here so I hope everyone here
31:46
is healthy and staying strong great to
31:49
see everyone take care and stay home
31:50
about yet exactly stay the F home