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August 9, 2021
How to GET UP from Setbacks with Dr. Heather Smith-Fernandez
GET UP to live your best life ever.
DR. HEATHER SMITH-FERNANDEZ
Board-certified anesthesiologist and fellowship-trained interventional pain medicine physician, Dr. Heather Smith-Fernandez, MD, is one of only two physicians in the world licensed to use a proprietary and powerful cell preparation technique for orthopedic and spine conditions using a patient’s own regenerative cells.
In addition to this highly-sophisticated technology, she also practices Interventional Regenerative Orthopedic Medicine (IROM), which primarily focuses on non-surgical methods to restore function, regenerate tissue and alleviate orthopedic and musculoskeletal pain, often where conventional medicine has failed.
Dr. Heather is the Founder of Peptology®—a trademarked set of protocols for the clinical application of peptides. Dr. Heather graduated in the first ever class of physicians trained and certified in peptide medicine, and has conducted leading research in the field of peptides for her patients. She utilizes Peptides in all areas of her practice for her patients. Dr. Heather one of the leading peptides experts in the world, lecturing throughout the United States, and training & certifying other physicians and providers through her online training, and in-person workshops.
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How do you get back up after a setback?
There’s a success quote that says the key to success is falling down seven times but getting back up eight. It’s a message of resilience. But how do you get back up when you’ve been knocked down in business, relationships, or even your health? Is there a strategy to getting back up?
We have a very special guest today, Dr. Heather Smith-Fernandez, to talk about the steps you can take to get up after a setback. She’s the founder and director at the Regenerative Institute and is the inventor of Peptology, a non-invasive treatment protocol to help repair and restore health on a cellular level.
Everyone gets knocked down. What matters is how you get back up and what you do after falling. If you’re dealing with a setback right now, this episode is for you.
Show Notes
What Is Regenerative Medicine?
- Regenerative medicine is harnessing the body’s innate ability to heal itself and helping that process along.
- Think about when you were a kid. You probably got hurt a lot, but those injuries likely healed on their own.
- There are a lot of things we can do to help the healing process.
- The body wants to heal itself, and you can learn help your body concentrate on those natural regenerative abilities.
- Your cells are programmed to heal your tissue.
- Sometimes it just needs a little bit of help to concentrate or direct that healing effort.
Learn How To GET UP
- Everyone gets knocked down.
- Some people can get knocked down more than others.
- You can get knocked down in a lot of areas in your life.
- Business, work, relationships, health.
- It’s important to learn how to get back up.
- In Dr. Heather’s practice, she teaches her patients the concept of G.E.T. U.P.
- It’s three things to stop doing and two things to start doing every day.
G – Get On The Floor (& Get Back Up)
- Every single day, it’s important that you get all the way down on the floor and then get yourself back up.
- Believe it or not, your brain will forget how to get you up off the floor if it’s not something you do on a regular basis.
- Kids are on the floor all the time. And they can pop themselves back up.
- As people age, it’s common to reach a certain age where you don’t want to get all the way down on the floor anymore.
- Maybe it’s not as comfortable, the ground is hard and hurts, or you lose some of your mobility.
- But when you stop getting on the floor, you lose your ability to get back up.
- Getting on the floor is also a good way to recognize if you’re starting to get some weakness in your core muscles.
- This means you can catch these mobility issues early enough to do something about.
- For many people, muscle weakness can occur in your legs.
- For a lot of women, it’s upper body strength.
- Getting up off the floor keeps your muscles strong, and helps you regain strength after an injury.
- It’s an easy exercise to do and you can make it fun.
- Go different rooms in your house and imagine all the scenarios that you might find yourself in.
- Then get all the way down on the floor and get all yourself back up.
- Practice this every day.
E – Eliminate A Meal
- There are a lot of body and brain benefits to intermittent fasting.
- When you first start to miss breakfast, your brain will probably signal that you’re hungrier than you actually are. So, it’s important to not listen initially.
- The science supports intermittent fasting.
- The body benefits a lot from a period of fasting.
- If you eat throughout most of your waking hours, it affects your body in three ways:
- Your body never has the chance to clean out the trash and debris.
- You don’t get a chance to go into a different metabolic cycle.
- It causes you to secrete unnecessary insulin all day long.
- The easiest way to intermittent fast is to not eat in the morning.
- Just have black coffee, tea, or water.
- Your first meal would be around noon, and you stop eating by 8pm.
- Having a 16 or even a 14 hour fast period, allows your body to start cleaning out the debris.
- It decreases systemic inflammation, revives metabolism, and allows your brain to clean out the junk.
- Imagine if you never took out the trash in your house. At a certain point, even the healthy things in your house would become unhealthy.
- It’s a similar process in your body and brain.
- Intermittent fasting is the opportunity to hit reset.
- You’ve probably heard a lot about time management, but energy management is just as important.
- Digestion takes up a lot of energy.
- Rest and digest is when energy and blood flow goes to the digestive system.
- Your brain can function really well in a fasted state.
- If you’ve never tried this before, read some books and get some guidance before you start.
- It’s an easy to adopt lifestyle, and can even help you shed some extra pounds.
T – Turn Off Social Media
- Social media and the 24-hour news cycle is designed to hold your attention.
- The sensationalism gives you dopamine hits, which they do on purpose because it keeps you on the feed.
- But there’s only so much dopamine stored in your brain to begin with, so this isn’t the best way to use your joy chemical.
- Just like you can use intermittent fasting with food, you can do the same with social media.
- Schedule your time and be aware of how much you’re consuming.
- You don’t have to stay away entirely. Moderation is key.
- Technology itself isn’t good or bad.
- Social media is a tool, so be sure you are using it in ways that benefit you rather than harming you.
U – Unplug
- Unplug your Wi-Fi and turn your cell phone off at night.
- Many people put their phone on airplane mode, or use do not disturb at night.
- That’s good to keep it from disrupting your sleep, but it may still be causing a disruption.
- There’s research coming out on how equipment such as cell phones and routers emit different waves.
- And there’s concern about what this constant exposure can mean for your health.
- During the day, it can be difficult to unplug.
- Society, work, and people we know expect us to be reachable.
- But at night, you can give your body and brain a rest.
- There’s been studies done on insomnia, headaches, and certain mood issues relating to these waves.
- Some people are more sensitive than others.
- In some individuals, when they got rid of these waves, especially while sleeping, they saw their sleep cycles improve.
P – Prayer And/or Heart-Centered Meditation
- If you’re a person who prays, this means pray.
- If you aren’t, you do heart-centered meditation.
- The concept of meditating can be difficult for many people.
- Your heart may be in the right place, but it’s hard to sit still or to quiet the brain.
- Your heart rate is how many times your heart beats in a one-minute time.
- In between those beats, there’s actually electrical activity happening.
- That electrical activity can be measured, and that’s where heart rate variability comes in.
- It’s important because this variability is significantly correlated with health.
- You want your heart rate variability to be coherent and consistent.
- That means your brain isn’t overfiring, you aren’t leaking or dumping cortisol, and you aren’t unloading neurotransmitters when you’re supposed to be using them.
- There are nine times more nervous signals going from the heart to the brain, than from the brain to the heart.
- Heart-centered meditation is focused on creating that consistency.
- Here’s how you do it:
- It takes five minutes.
- Sit all the way on the floor––you get to combine your efforts here.
- Turn off your Wi-Fi and cell phone and have your phone away from you.
- Get your drinking water for the day, between 60–100 ounces, and have it near you.
- Get comfortable.
- Breathe in for five seconds, breathe out for five seconds. But you’re not going to focus on your breathing.
- This is more to help you keep your rhythm.
- Bring to your mind’s eye a time in your life that was pure joy, pure love, pure kindness.
- You’re not going to just think about this memory, you’re going to relive it.
- Smell the smells, hear the sounds, see the colors.
- You can have several moments that you use.
- There are devices that can measure how heart-centered meditation calms your system down and brings your body into coherence, but you don’t need them.
- Living in those moments helps your brain not overutilize nutrients and stops your subconscious from going into a stress response.
- If you do this several times a day, you’re going to notice a big difference in your life.
Let’s Do A Kwik Recap
- GET UP brings a lot of benefits to your brain and your body.
- These are made of small, simple steps to make it manageable and accessible. Start two things, stop three things.
- G is to get on the floor and get back up again, every day.
- E is to eliminate a meal.
- T is turn off social media and the 24-hour news cycle.
- U is to unplug your Wi-Fi and turn your cell phone completely off overnight.
- P is for prayer or do heart-centered meditation over your drinking water.
- Be sure to check out the unedited, extended episode on YouTube, here.
Share With Us
- Take a screenshot of this episode, tag me on social media @JimKwik), and share one of the five small, simple steps from GET UP that you’re going to focus on.
- For more information on regenerative medicine, Peptology, Dr. Heather, visit her website, www.drheather.net.
What's Next?
How to GET UP from Setbacks with Dr. Heather Smith-Fernandez
How to GET UP from Setbacks with Dr. Heather Smith-Fernandez
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