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https://ritual.com/products/stress-relief-bioseries

In this week's episode of the Elemental Evan Podcast, host Evan provides a comprehensive breakdown of stress, its effects on our health, and practical ways to manage it. You'll walk away from today's episode with an understanding of the definition and types of stress, differentiating between beneficial stress (eustress) and harmful stress (distress).

Evan highlights the profound impact stress can have on the immune system, cardiovascular health, and even digestive health. The episode isn't just theoretical; it offers actionable advice on stress management techniques such as breath work, meditation, and adopting daily practices that promote relaxation. That's the goal with these episodes, provide practical and holistic solutions for your everyday health. Additionally, Evan introduces some effective supplements like ashwagandha and reishi mushroom to further support stress relief. Tune in to understand stress better and discover practical steps to reclaim your peace and health.

01:19 Introductions

02:44 Understanding Stress: Definitions and Types

10:02 The Impact of Stress on Health

14:40 Practical Tips for Managing Stress

16:07 Breath Work Techniques

19:32 Daily Practices for Stress Relief

28:03 Supplement Recommendations for Stress Relief

32:27 Conclusion and Final Thoughts

DISCLAIMER:

This podcast is for educational purposes only, it is not a substitute for professional care by a doctor or other qualified medical professional. Evan Roberts is not a medical professional and this podcast is provided on the understanding that it does not constitute medical or other professional advice or services. Statements and views expressed on this show are not medical advice, this podcast, including Evan Roberts and any guests on the show, disclaims responsibility for any possible adverse effects from the use of information contained in this episode. If you think you have a medical problem please consult a medical professional.

Hey, what's going on everyone.

2

Welcome back.

3

And thank you for tuning in.

4

You are listening to the elemental

Evan podcast designed to provide

5

you with a simplified and holistic

breakdown of health and wellness topics.

6

So you can walk away from these episodes

ready to apply this knowledge to your

7

life and take control of your health.

8

Today's episode, we're diving all

in on stress, stress regulation,

9

the implications of stress, stress

on our health, as well as methods

10

that we can use to regulate our

stress, lower our stress and find

11

a more balanced place with stress.

12

Uh, the goal of today's episode

is really going to be, to kind of

13

reiterate the importance of managing our

stress because of the serious health.

14

Uh, impact that or the impact

that it can have on our health.

15

I think that it's very well

known in the medical world.

16

That stress is a legit.

17

Uh, Issue, um, for health and, you

know, it's something that needs

18

to be really taken seriously.

19

And I know that the general population

has an idea and, you know, we know

20

that stress is bad, but I don't think

we actually know how bad it truly is.

21

So I just really want to

highlight that and then leave

22

you with some of my favorite.

23

Practices for managing stress to hopefully

help you manage your stress as well.

24

Before we jump right into all of the

good stuff that's going to be in today's

25

episode, I wanted to give a quick shout

out to some of the sponsors of the show.

26

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and minerals in those bad boys.

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Then we also have my favorite

clean skincare brand.

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Alitura naturals.

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Just use that clay mask last night,

feeling fresh and clean and beautiful.

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Today as always.

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And then last but not least,

we also have Organifi.

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With some really awesome products

that are just super clean.

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We've got things like their green juice,

their red juice, their gold juice.

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Uh, they also have a new product called

happy drops and, uh, I haven't tried

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those ones out yet, but apparently the

reviews on them are really, really good.

37

Uh, they contain saffron, which

is currently one of the things

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that I'm enjoying greatly in

terms of mood improvement.

39

And I'll talk a little bit more

about that in today's episode.

40

With actually a different product.

41

And, uh, yeah.

42

So go ahead and check those bad boys out.

43

They're going to be in the show notes

or the description of today's episode.

44

You're also going to get

a discount code with each.

45

Uh, each one of those.

46

That's just for being a

listener to this show.

47

And, uh, of course, just kind of my

way of saying thank you to all of you.

48

So please feel free to check them out

and let's go ahead and dive in on stress.

49

So.

50

First off.

51

I like to typically take.

52

Just a really kind of like ballpark

outside view of what stress is and

53

kind of put a definition on it.

54

Of course, I'm sure everyone has

an idea of what stress is, you

55

know, and for the most part, we

understand what the definition is.

56

Uh, in terms of, you know, just layman

terms, but if we look at it from like the,

57

I guess, medical terminology here, or just

a higher level terminology, Um, stress

58

is, is any physical or psychological

stimuli that disrupts homeostasis, which

59

if you're unfamiliar with homeostasis,

it's just kind of like your natural

60

state of being like you're neutral.

61

Um, and so it's anything that

takes you outside of that?

62

AKA, like getting too

hot, getting too cold.

63

Um, getting frightened by something

as well, can do this, uh, which

64

results in a stress response.

65

So the stimuli which are called stressors,

that's the thing that's acting upon.

66

You that's causing the stress either

externally or internally, and

67

physiological and behavioral changes

in response to exposure to stressors

68

constitute the stress response.

69

So, sorry if I made that even more

confusing, but essentially you have

70

the stressors, it's the stimuli, right?

71

So it's the outside forces or internal

forces that are causing you stress.

72

And then you're going to have a

physiological or behavioral response.

73

Uh, change in response to those

stressors, uh, acting upon you.

74

So like simple way to think of this is

you're driving in a car on a freeway.

75

Um, a car accident happens

right in front of you.

76

And you have to swerve out

of the way to Dodge it.

77

Well in that moment where you are

driving in your car and you know,

78

you're at rest, like you're just

kind of cruising through traffic.

79

Uh, like hopefully no traffic

just cruising on the freeway.

80

And, uh, once that car accident happens,

you're going to have some, you know,

81

different things happening within

your body because now you have this

82

external stressor occurring, right?

83

You have to react to, uh, this

car crash to make sure that you're

84

not going to become a part of it.

85

So then, you know, your heart

rate is going to increase

86

your breathing is going to.

87

Uh, increase as well.

88

Probably your eyes will dilate

and you're just going to become

89

basically better at reacting.

90

Uh, so that would be a pretty extreme

case of a stressor and then a stress

91

response, which the stress responses,

the way your body changes in order

92

to respond to that outside stressor.

93

Sorry, getting into the weeds

of this one, but just wanted

94

to kind of lay that foundation.

95

So that is essentially stress.

96

Now I want to make it very well-known

that there are multiple types of stress.

97

So there are, I don't know, I saw

a list of maybe it was like seven

98

or eight different types of stress.

99

Um, you know, you can think of

ones like acute stress, chronic

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stress, environmental stress.

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Those are just a few of them,

but honestly, I just want to keep

102

it very digestible for today.

103

I want to, um, kind of.

104

Dumb this down a little bit and just

kind of put two categories here and we're

105

going to call, uh, well, not call it.

106

This is the name for it.

107

Good stress is you stress

that's EDU and then stress.

108

And then we have bad

stress, which is distress.

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So these are the two types of stress that

we can kind of categorize things into.

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And yes, for those of you who didn't

know, there is a good type of stress.

111

Actually stress can be a very

beneficial thing for our bodies.

112

Um, it can be a very beneficial

thing for our minds as well.

113

It can help us to get things done, um, and

as well, it can help us to adapt to our

114

surroundings and become more resilient.

115

So there is a good type of

stress called you stress.

116

Now.

117

The caveat here is that not everyone

perceives stress equally, right?

118

As with pretty much everything.

119

When it comes to the body, we are

all very unique individuals and

120

therefore some event that might.

121

Completely stress.

122

Someone out, maybe hardly stresses

another person out at all.

123

Maybe it doesn't stress them out at all.

124

Uh, you know, so it's very dependent

on the person and therefore, I

125

just want to make it known that

when it comes to stress, you

126

really do have to know yourself.

127

You have to know, uh, you know, how

your body works, what stresses you

128

out, what doesn't stress you out.

129

And, uh, you know, it's kind of hard for

me to give a kind of black and white.

130

This is good stress.

131

This is bad stress

version, but you know, an.

132

Uh, type of good stress

that we tend to think of.

133

Would be something like going

into a sauna or a cold plunge

134

or going and doing an exercise.

135

These are all different types

of stressors on the body.

136

And to a large degree, they're very

beneficial for our health, right.

137

They cause us to get away

from homeostasis, right?

138

With it's, you know, hopping into

a sauna, it's heating up our body,

139

um, which has many beneficial.

140

You know, properties to a, uh, by

heating our body up, it increases

141

the heart rate a little bit.

142

It's good for cardiovascular health.

143

Uh, but what's happening is,

is our body's heating up.

144

And then when we come out of

there, we have to cool down.

145

We have to come back to our homeostasis,

to our normal normal kind of setting.

146

Um, and then same thing with an ice bath,

you know, we're dropping that temperature.

147

Our body's kind of.

148

Freaking out for a bit.

149

Uh, but it is going to

release things like, uh,

150

adrenaline , and, uh, what is it?

151

Uh, Dopamine and all

these good things, right.

152

Uh, so there are benefits to these, but

I think it's also really good to point

153

out that for someone who is living a very

stressed life, like someone who hates

154

their job gets chewed out by their boss.

155

Every single day has a million

decisions to make, and it's

156

all writing on them at work.

157

And then they come home and they

have kids that are just crazy

158

and out of control and, you know,

disobedient and blah, blah, blah.

159

And maybe their partnership

is just not good.

160

And, you know, there could be

a million different things.

161

That person that lives a

very extremely stressed life.

162

Maybe jumping into an ice

bath and hitting a CrossFit, a

163

marathon, you know, competition

workout is not the best option.

164

Now.

165

I don't want this to be in like

an excuse for us to miss out on

166

some really beneficial stressors,

such as exercise and sauna.

167

Right?

168

These are incredible things for

our health, but I think it's

169

important for us to know that.

170

We have to know our bodies.

171

Right?

172

We have to know that if I'm

super stressed out, maybe I don't

173

go do the CrossFit tournament.

174

Right.

175

Maybe I go do a yoga class with some,

you know, light weight lifting, maybe

176

a little jog, something that's much

easier on the body, but still is

177

a form of movement because we know

that's very beneficial for the body.

178

Um, you know, as opposed to going in there

and just going super hard and causing

179

even more of a stressor on our body.

180

So just kind of wanting it to, uh,

highlight that and make it known.

181

Uh, that we do, we have to know ourselves.

182

We have to know what's good for

us and also tap in and tune in

183

with ourselves and understand.

184

I am I stressed out right now?

185

Do I feel good right now?

186

Um, does working out make me more

stressed or does it make me less stressed?

187

And for a lot of people doing some

working out can actually help, uh,

188

to kind of alleviate some stress in

terms of, uh, you know, kind of like

189

just getting things off of their mind.

190

I would say, uh, It can be

very therapeutic for sure.

191

So.

192

I want to jump into really why stress

is bad for us, because once again,

193

I know people know that too much

stress is bad, but I don't think

194

we actually know the very specific.

195

Uh, implications it

can have on our health.

196

So first off stress can

weaken your immune system.

197

That's one of the first things that

kind of comes to my mind when I

198

think of being super stressed is,

uh, people who are very stressed.

199

They tend to have a

weakened immune system.

200

They tend to get sick more often.

201

Uh, that or a lot of headaches, right.

202

Which is another thing it can lead

to MUSC, uh, musculoskeletal tension.

203

Which can lead to tension,

headaches and lower back pain.

204

Those are kind of like the two things I

always think of when it comes to stress.

205

But there's a bunch more other things.

206

It can also lead to high blood pressure

and an increased risk of heart disease.

207

Uh, prolonged exposure of elevated

levels of cortisol can lead

208

to a decreased bone density.

209

Uh, which by the way,

Cortisol is kind of like the.

210

The hormone that we primarily

think of when it comes to stress.

211

Uh, it's released by the adrenal glands.

212

And, uh, yeah, if you have cortisol

levels elevated too long, because

213

you're stressed out for, you

know, A large portion of the day.

214

This can lead to decreased bone density.

215

Uh, it can also affect the brain bowel

axis and lead to irritable bowel syndrome.

216

Intestinal inflammation and peptic ulcers.

217

This one obviously hits home for me.

218

If this is your first time listening

to the show, that's kind of like

219

my whole background is I've dealt

with a lot of gastrointestinal

220

issues and that's what led me onto

my path of health and wellness.

221

Uh, so this speaks largely to me

because as a kid, I can remember

222

being super nervous about something

or scared about something and

223

it would actually affect my gut.

224

I would literally feel like my stomach

churning and maybe even having to go

225

to the restroom, whatever it might be.

226

Uh, that was a very

common experience for me.

227

Um, and so hearing it now, as

I like go and do the research.

228

It's just crazy to kind of

put those two pieces together,

229

but it makes a lot of sense.

230

And you know, that's for a person who

had a lot of gastrointestinal issues.

231

So for a person who gets stressed, they

might not have it show up in that way.

232

It might be a prolonged.

233

Level of stress that then leads

to inflammation in the bowels

234

or, you know, the gut somewhere.

235

And, uh, then eventually leading to, you

know, um, More frequent, like loose stools

236

or maybe even the opposite constipation.

237

Right.

238

It can be very dependent on the person.

239

Uh, it can also, stress can also cause the

liver to release extra glucose, AKA sugar

240

into the bloodstream, which can increase

the risk of type two diabetes, which if

241

you haven't heard last week's episode,

I highly recommend you go check it out.

242

I talk all about the ways in which

sugar sneaks its way into your foods.

243

It's very surprising how

much sugar is in our foods.

244

And, uh, it's very also surprising that

there's a lot of foods out there that you

245

wouldn't expect to have sugar in them.

246

You get, they absolutely do have sugar in

them and in pretty significant amounts.

247

Um, and so in that episode, I really

break down, you know, what are the

248

foods that have some of the highest

levels of sugar, as well as what are

249

those sneaky foods that have sugar

in them, but you wouldn't think they

250

do so definitely check that one out.

251

It was just last week's episode.

252

Uh, and then stress can also lead to

anxiety, poor sleep and lowered sex drive,

253

which all three of those make sense.

254

Um, you know, especially with poor sleep,

for example, if you're stressed out,

255

it can be typically hard to go to bed.

256

Your mind can be racing, and then if

you're getting poor sleep, I guess what

257

you're going to wake up even more stressed

because your body wasn't able to kind

258

of do the repair and all that, that it

needed to, and then you're more stressed

259

out because you didn't sleep well.

260

And then it's just kind of a

really negative feedback loop,

261

a feedback loop cycle there.

262

Uh, and then of course with lowered

sex drive, if you're just, you know,

263

if you're not feeling yourself and

you're not feeling in an intimate mood,

264

it's hard to be in that mood as well.

265

Uh, so stress can affect

a ton of different things.

266

And that's just really, what I

wanted to highlight here is that,

267

um, you know, it's not just a.

268

Oh, I'm stressed.

269

Like it's okay.

270

Things will get better.

271

And like, I don't really need to

worry too much about my stress.

272

It can absolutely cause

some very serious health.

273

Uh, problems down the road.

274

Um, I think it's maybe not something

that shows up immediately all the time,

275

but a prolonged high levels of stress

can really wreak havoc on the body.

276

So I'm not just going to leave you on this

cliffhanger of like, okay, stress is bad.

277

What the heck do I do now?

278

Of course, you know, I'm going to come

in here and give you all my favorite tips

279

and tricks on relieving or controlling

or regulating your stress levels.

280

Um, and.

281

You know, as, uh, as, as someone who,

uh, you know, has felt the effects of

282

stress in my gut, and then in other

ways as well, um, it's been really kind

283

of a neat journey for me to try out

some of these different modalities,

284

um, that can help regulate stress.

285

And, you know, one of the big

things that I tell people if they

286

are super stressed is simply.

287

To just stop.

288

It's literally just that simple.

289

Like take a break.

290

Um, of course I recognize that in

not every situation, are you going

291

to be able to just drop everything

and stop what you're doing?

292

Uh, when it comes to, you know, things

at work, or I don't know things with

293

your family, whatever it might be.

294

But truly if you're able to, like, let's

say you're on a project at work and

295

it's just completely stressing you out.

296

You're, you know, squinting at your,

your computer screen for hours and

297

hours and trying to figure this out.

298

And it's just really getting to you and

you can feel your shoulders tightening.

299

And you're just like a little ball.

300

Ball of stress.

301

Take a beat, take five minutes.

302

I promise you for just five minutes

is going to make a huge difference.

303

If you could do 10 minutes even

better, but what I would love for

304

you to do, and this is the number

one practice that I use when it

305

comes to stress and managing stress.

306

And that is breath work.

307

Now, if you are new to breath work,

and you're like, Did this dude

308

literally just tell me to breathe.

309

Yes, I really did.

310

Breath work is incredible.

311

It is proven that if you do a specific

type of breathing, you can activate

312

your parasympathetic nervous system

and your parasympathetic nervous system

313

can be thought of as the brake pedal.

314

So it's your rest, your relax, your

digest state, as opposed to your

315

sympathetic state, which is like the

gas pedal, the get up and the go state.

316

So what kind of breathing will activate

this parasympathetic nervous system?

317

Well, it's very simple.

318

It's deep, slow breathing and you know,

there's many different types of breath

319

work you can use for relaxation, but I

like to just keep it simple and what it is

320

is a deep, slow inhale through your nose.

321

And then an even slower exhale through

your mouth, but you're going to blow out

322

through pursed lips almost like you're

breathing out through a small straw.

323

And when you do that, it's going

to really prolong your exhale.

324

And by prolonging that exhale,

that's going to really tap into

325

that parasympathetic nervous system.

326

So.

327

What I'll typically do.

328

I'll take five minutes.

329

I'll go sit on the couch or a chair,

or, you know, outside on some grass.

330

W like wherever I'm at, just kind of

get some space from everybody else.

331

And I will literally just take five to

10 deep breaths as deep as I possibly can

332

do it as slow as I can possibly do it.

333

And then I'll typically finish it

off with a short meditation, like

334

two or three minutes where all I

do is I just focus on the body.

335

I like do a body scan, head to toe

and just really tap into how my body's

336

feeling, especially after the breath work.

337

And when kind of leave your body maybe a

little bit tingly or feeling very relaxed,

338

maybe you noticed, uh, some tension.

339

In your shoulders and your

cheeks and your forehead.

340

Right.

341

And then maybe that's a time where you

can just relax and let that all go.

342

And I'm promise you five to 10 deep

breaths with like two, three minutes

343

of meditation, right after it is

going to make a huge, huge difference.

344

I do this very, very frequently.

345

So that's going to be the

first thing I would recommend.

346

Now there is another type of breath

work that I'm going to mention

347

on here, just cause it is also

very, um, It's very powerful.

348

And I've heard it from

Andrew Huberman first.

349

I don't know if someone

else came up with it.

350

I wouldn't be surprised if

they did, but basically it is

351

a deep inhale through the nose.

352

Once again.

353

But at the top of your inhale, you

kind of hold it for a second and then

354

you suck in just a little bit more air

in, through, in, through your nose.

355

And then you blow that out

through the mouth pursed lips.

356

Like you're blowing through

a tiny straw once again.

357

So the only difference here is on

that inhale, you do a pretty much

358

a full inhale pause for a second.

359

Then inhale a little bit more

through the nose and then do the XL.

360

Just like I said, with the

purse lips, like you're blowing

361

through a tiny little straw.

362

Those breaths are incredible.

363

They're super powerful and they

can make a huge difference.

364

Now that is kind of a, in the moment

thing, and it can have lasting effects

365

throughout the rest of your day.

366

Typically I'll do a breath work

session at least once a day.

367

Uh, just because the effects are so

powerful and really, really beneficial.

368

But I think it's also important for us

to kind of carve out time in our day to

369

make sure that we're including activities

that also help to relieve stress.

370

Now this can typically show up

in the form as anything that.

371

Is away from work and whatever the thing

is that is typically stressing you out.

372

So if it's a person, if it's work, if

it's, you know, whatever it might be, you

373

want to do it a way from whatever that is.

374

Just take some time for yourself.

375

And it can be literally as simple as maybe

in the morning, you take a moment to.

376

I go out for a morning, walk with

some coffee or go sit on a bench

377

and just look out at nature.

378

Whatever that might be for you.

379

Uh, I would highly just encourage you

to find what works best for you and

380

what works best for your schedule.

381

If you're a person that has a really

hard time with just kind of going

382

for a walk or, um, you know, like

just kind of zoning out, I guess.

383

Right.

384

Like.

385

Or reading a book or whatever it

might be, then go ahead and schedule

386

something into your daily or weekly.

387

Uh, schedule.

388

That is really just revolving

around a stress relief practice.

389

It could be something like yin yoga.

390

For example, yin yoga is a very

deep, slow stretching type of yoga.

391

And.

392

You know, a lot of the times

they have it in the evening time.

393

So it's really close to when you're

going to go to bed, it's a great

394

way to start kind of just getting

ready for the evening and getting

395

the body prepared to go to bed.

396

It's super relaxing and it's a

really great practice as well

397

for people who have a hard time.

398

Um, Once again, just doing nothing

like going out and trying to do

399

some meditation or something.

400

Uh, this is a great way to feel like

you're still achieving something.

401

But it's very distressed.

402

Defying.

403

I don't know if that's a word,

but we're going to roll with it.

404

So.

405

That's definitely a great one.

406

Um, float tanks are

also another great one.

407

However, float tanks for kind of, a lot

of people are a little bit of a challenge

408

because if you've never been in one of

them before, it's essentially a tank

409

filled with water and a ton of Epsom salt

so that you can essentially float on the

410

water and then they close you in this pod.

411

And usually you turn off the light.

412

So it's pitch black and a, yeah,

you just kind of like hang out in

413

there for 30 minutes to an hour.

414

Um, I love it.

415

And it's incredible.

416

It helps you relax and as well, you get

some really deep sleeps after doing those.

417

But if you're not a person who's

really good at kind of just sitting

418

alone with their thoughts, um, which

many people are not, um, then maybe

419

that's not the best idea for you.

420

Um, maybe you start with some meditation

to start getting to a place where

421

you are more comfortable, which is

sitting alone with your thoughts.

422

But whatever your.

423

Ideal de-stressing type of

practice is it doesn't matter.

424

Just whatever helps you let go of

whatever is stressing you out and can

425

kind of bring you more into the present.

426

It could be also just kind of

hanging out with some friends, right?

427

Like.

428

Spending some quality time with

people not being on your phone.

429

Right.

430

Because being on our phone can as

well cause some stress or, uh, just

431

give us some really poor dopamine

hits that we really just don't need.

432

Right.

433

And it's also kind of a

bit of a waste of time.

434

Uh, to just like doom scroll when you

could be doing something productive, such

435

as, you know, a yoga class or hanging out

with friends and spending quality time.

436

So.

437

There's many different practices here.

438

Um, but whatever works for

you, highly recommend you start

439

including that into your day.

440

So that.

441

Into your weekly schedule so

that you can have scheduled time

442

specifically just for de-stressing,

because I think a lot of people also.

443

You know, we don't happen with

our body and we can be super

444

stressed and not even recognize it.

445

We don't even take a moment to just check

in with ourselves and see how we're doing.

446

So, um, another practice that I'll

typically do is like mid day when I

447

start to get a little bit tired and

I noticed myself a little, getting

448

a little bit more irritable with,

uh, whatever work is coming up.

449

I'll go ahead and I'll either do

some breath work or I'll even do

450

yoga nidra or the, what is it?

451

Non sleep.

452

Deep rest, I think is what

the other term is for it.

453

Uh, but they have like 10 minute

videos and they just help to rejuvenate

454

you, um, make you feel a little

bit more rested and as well, they

455

can be pretty distressing as well.

456

So that's a great practice.

457

Um, once again, if you go on to

like YouTube, you can find some yoga

458

nidra videos, very simply or very

quickly and free of cost, uh, as well.

459

I want to give a huge shout

out to my friend, Sandy.

460

Um, he has a YouTube page

called breathe with Sandy.

461

NDI I've had him on this podcast.

462

And actually, I think his

episode has the most downloads

463

of any episode I've ever done.

464

So shout out to Sandy, um, he has a

free YouTube page that has all kinds of

465

breathwork videos, everything from morning

breath, work to nighttime breath, work

466

to de-stressing to psychedelic breathing.

467

Like there's all kinds of breath

works and I highly, highly recommend.

468

Checking out one of his

videos, if you don't know where

469

to start with breath work.

470

Um, even though I gave you a pretty simple

one, but if you want to go a little bit

471

deeper, he has some great guided videos.

472

Um, and yeah, I can't say enough.

473

Good things like

definitely check out those.

474

I'll try to link him into the show

notes or the description as well.

475

So you can have some easy access to that.

476

Um, aside from that, I would say, you

know, I think we are a heavily caffeinated

477

society and you know, don't get me wrong.

478

I absolutely love my coffee.

479

Um, I'm currently drinking a decaf

coffee, which has, uh, actually been.

480

Very nice.

481

The decaf coffees tastes really

good, but I have kind of no noticed

482

a little bit of a lower energy levels

in the morning, which I think is

483

good for us to recognize that and

take some time away from caffeine.

484

Right.

485

So our body can.

486

Kind of get back into its natural cycle

of not relying on caffeine, but most

487

people drink way too much caffeine.

488

And I'm super guilty of that.

489

Uh, you know, I try to limit myself

to just two cups of coffee a day.

490

But there are many days that it has

gone to three or four cups of coffee.

491

So, um, it is important for us to

really watch our coffee intake.

492

Um, especially within that first, like

what, like hour to 90 minutes of the

493

day, we want to allow our bodies to just.

494

Wake up on its own.

495

Get outside, get some sunlight

on your skin and in your eyes.

496

Uh, this will help you to

wake up naturally as well.

497

And, uh, coffee as well can just

really do some damage on, on like

498

cortisol levels and just keeping us

wired when we really don't need it.

499

So, um, be a little bit

more mindful with that.

500

And then.

501

I would also recommend.

502

Uh, prioritizing your sleep.

503

Sleep is a great thing for

lowering stress levels.

504

And honestly just.

505

Benefiting your entire body

and all of your health sleep

506

is so key to all of that.

507

Uh, and then I would also recommend

maybe doing a little bit of

508

journaling or a, a practice of.

509

Uh, being in the present moment.

510

So that can literally be once again,

like just sitting down and observing

511

the things that you're seeing, uh,

you can do the practice of like,

512

what is it like five thing, notice

five things that you can see.

513

Uh, for things that you can touch, I

think three things that you can smell.

514

One thing you can taste.

515

I it's.

516

Yeah, basically you use all of your senses

to bring you into the present moment.

517

Um, that can be a really good practice.

518

The breath work as well as a form

of presence, because once you

519

do a meditation with it, you're

kind of scanning your body.

520

That's also a practice of being present.

521

Um, and then journaling is also

a good way to just kind of get

522

your thoughts out of your head.

523

Um, I think it's Anne Frank,

who said that the paid.

524

Uh, paper is more forgiving than people.

525

I love that quote, if it's not Anne

Frank, I'm not sure who said it, but

526

anyways, great co quote, nonetheless.

527

And, um, it's very true.

528

If you're struggling with something, if

something is, you know, really eating

529

at your core, um, you know, and just.

530

Stressing you out.

531

Essentially right.

532

Then go ahead and try some,

uh, journaling, right?

533

Like write that stuff down and keep it in

a place where no one's going to see it.

534

Right.

535

Like it can just be your personal journal.

536

And once again, the pages are

going to be so much more forgiving

537

than people, uh, as well.

538

Typically when we lash out, um,

we don't say the best things.

539

So lash out onto the paper.

540

Now last but not least.

541

I'm also going to leave you with a

couple of recommendations in terms

542

of supplements that I would recommend

for stress and stress relief.

543

Of course, I always want to give you the.

544

Easy practices that really make

the biggest change in our lives,

545

which typically are things like

diet, um, you know, breath, work,

546

meditation, sleep, all those things

that I've already mentioned, but.

547

As well, there can be benefit with

supplements and there are a couple

548

that I personally really enjoy.

549

So I'm going to go ahead

and share those right now.

550

First off, I already have

told you many times on this

551

podcast, but I work for ritual.

552

So, you know, there is

a tie here with ritual.

553

I don't receive any

money off of this, but.

554

Rituals stress-relief capsule

supplement is hands down, probably

555

my favorite for stress relief.

556

It's an all day stress relief

capsule that has ashwagandha Safran.

557

And L-theanine.

558

So once again, coming back to that

saffron, which is really great for mood

559

improvement and as well, we have the

ashwagandha, which is a nice adaptogen.

560

It's good for the adrenals and it's good

at really helping to regulate stress.

561

And then L-theanine, which

is also great for stress.

562

Yes, because I used to take L-theanine

with my coffee in the morning, because it

563

would keep me from getting too jittery.

564

It would keep me at like

a steady kind of focused.

565

Um, energy level.

566

So I really, really, really can't say

enough good things about this one.

567

I take it pretty frequently and

it's a time to release capsule.

568

So you feel it all day long.

569

It's not just like you feel it at the

time of which you take the capsule.

570

No, it's literally the entire day.

571

So really love that one.

572

Can't recommend it enough.

573

Um, it's, you know, if you are

going to try a supplement, that'd

574

probably be my first place to start.

575

And then my other one is something that

I typically do more, uh, more towards.

576

The evening, and this is

just kind of like to help me.

577

Unwind and relax and, you know,

get into kind of a sleepy state.

578

And that is a reishi mushroom

and reishi mushroom can be taken

579

at any time of the day, but it's

also, I believe in adaptogens,

580

it's the mushroom of longevity.

581

There's like a ton of great properties

to it, but it can be really great

582

for, uh, kind of winding down and

typically the way I consume Rishi,

583

Uh, in the evening is in the form of a

powdered drink, which is from Organify.

584

They do the, uh, the gold serum,

which I believe has the Rishi in it.

585

Um, as well as like tumeric.

586

And then I do the it's the gold, the gold

juice, but it's the chocolate version.

587

That's personally my favorite one.

588

It just tastes like hot chocolate.

589

Um, and so I'll usually whip that up at

night and it's just kind of like my it's

590

like my nightcap kind of helps ease me

into the night, something warm and nice

591

to drink and just kind of ease me into

getting ready for a nice peaceful rest.

592

Hopefully.

593

Uh, of course it has been pretty

freaking hot out here lately.

594

Uh, in California.

595

Um, so having hot chocolate

hasn't really been my go-to.

596

Um, so I have taken Rishi

and just capsule form.

597

Um, but if you are going to take

reishi in capsule form, I'd recommend

598

finding a brand that does it properly.

599

Um, you know, if it is just fruiting body,

then that's probably a pretty good way

600

to go unless they're doing mycelium in a

correct manner in which they extract it.

601

Um, and then.

602

As well, the dual extraction

is pretty important.

603

We want to make sure that we're

getting both the alcohol extraction

604

as well as the hot water extraction.

605

Um, so, you know, just kind of keep

that in mind, uh, with Organify you're

606

getting a super high quality product.

607

Like everything they're putting in

there is really high quality as well.

608

It's like third-party tested

for things like glyphosate.

609

So.

610

It's just, you know, it's a

really easy one to trust and

611

to go for and tastes good.

612

But those would be my recommendations

for stress supplements.

613

I think, um, those two are my favorites.

614

Um, I can't really speak on any other

ones cause I haven't really tried them.

615

But these two.

616

Uh, they, you know, the

kind of stay in my rotation.

617

Uh, and honestly, The chocolate

gold serum that I take at night is.

618

It's just something I enjoy.

619

I mean, like, I know I feel the

benefits of the Rishi, but it's also

620

just something that's almost become

like a little bit of a practice to

621

unwind and get ready for the evening.

622

So.

623

Anyways, that's going to do it.

624

I want to just reiterate, we want to

start with the high level stuff first.

625

So things like breath, work,

things like meditation.

626

A yin yoga journaling, taking a time to

just be in the present moment, right?

627

Like these are the big

needle movers or as well.

628

If you're super stressed about

something and you just can't do

629

anything to change it, you might

need to reevaluate your life.

630

Like if it's really worth

being so stressed about.

631

Right.

632

So those are the big needle movers.

633

And then beyond that we

have supplements, right?

634

I always like to keep

supplements as a supplement.

635

It is to supplement everything else.

636

Um, and if I am going to take one,

it's typically going to be rituals,

637

stress relief, or the organic,

uh, gold juice mix that they have.

638

So anyways, that's going to do it

for today, by the way, if you do

639

want to try out the organic Uh, any

of their products, please check out

640

the description and you will get a

discount code for being a listener as

641

my little, thank you to all of you.

642

So, thank you all so much for

sticking with me through this episode.

643

I really appreciate you being

here and just tuning in.

644

Hopefully you found a lot of

value in today's episode and you

645

have a lot to take away with you.

646

I just want to really, once again

mentioned that stress can have some

647

serious implications on our health,

so please don't take it lightly.

648

And if you are finding yourself to be very

stressed, Take proactive measures now.

649

And it can be as simple as even just five

minutes doing a little bit of breath work.

650

So that's maybe.

651

Answer everything for a super stress

person, but it's a great place to start.

652

And it's made a really big

impact in my life personally.

653

So anyways, thank you all once again.

654

I can't.

655

Thank you.

656

Enough.

657

But truly from the bottom of my

heart, appreciate you all being here.

658

Um, if you haven't already subscribed

to this podcast, please do.

659

So it helps out so much with

this, uh, with this podcast.

660

And if you would like to refer this

podcast to a friend, family member

661

loved one, anyone that can benefit

from this episode or this show,

662

then please feel free to share it.

663

That also does so much

in spreading the word.

664

And then please leave a rating

or review if you haven't already.

665

And of course I read all of those.

666

I love to see them.

667

And once again, it just helps

people to find this show and.

668

A really easy, no cost way of helping, uh,

this show if you found some value in it.

669

So I appreciate you all so much.

670

And, um, you know, thank you for allowing

me to be here and sharing this information

671

with all you, it means the world to me.

672

I love you guys very much.

673

Have a beautiful rest of your day.

674

I'll see you all next week.

675

And until then, You know, the motto of

the show, it's do everything with good

676

intentions and connect to your elements.

677

Y'all I'm sending much love and I hope

you have a beautiful rest of your day.

678

Peace.