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.
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.
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