Putting on regular clothes for the first time in a long time and it felt good! ...
After being sick with food poisoning 😝 for the last week I am now doing some gut healing. Especially since 80-90% of our immunity is found in the gut.
I will admit it was kinda scary being sick during this time but so grateful for all the healing tools I had at home to help.
Here are some of the things that I am doing to help heal and seal my gut that might help you too.
•L Glutamine- this is an amazing supplement and it helps heal the gut lining as well as a great recovery drink after workouts.
•Essential oils oregano, peppermint and a digestion blend- (do your research on the oils because not all oils are made to be ingested)
•eliminating coffee (this is hard now because I am feeling better and want my coffee
•probiotics (not all probiotics are made the same….do your research on these. I am taking Just Thrive probiotics
•CBD ( I like soul CBD)
•tons of water •and a little energy work
Hope this helps!
Since November life has been very stressful and I have been doing all the things to combat it. Its so easy to let things go when we are stressed out😬
.First off lets talk about cortisol and what it does. Cortisol has gotten a bad rap. It is a hormone secreted by the adrenal glands and its known as the stress hormone- the flight or fight response. We are hard wired to have high cortisol in the morning and low cortisol in the evening. This rhythm often gets disrupted by lifestyle and perceived stressors- our brains can not differentiate between perceived stressors and real stressors. As cortisol levels are disrupted, norepinephrine (neurotransmitter) levels increase. High norepinephrine causes increased heart rate, increased blood pressure and it feels like anxiety. When cortisol is depleted it depletes other hormones causing a host of problems.
Here are some of the things I have been doing to combat stress and balance out my adrenals.
🔅meditation (kundalini yoga
🔅anything that activates the parasympathetic system
🔅cordyceps (I add this to my morning coffee)
🔅licorice root (best taken in morning)
🔅Vit A,C & B5
🔅Ashwagandha (use at bedtime)
🔅Glycine (good for liver at bedtime)
.If you are still feeling tired, have slow recovery or feelings of stress and anxiety check your cortisol levels. Its an easy test to do at home. Want more info on this?
Wow...that full moon yesterday was powerful! So.much.energy! Did you feel it? I don’t know about you but this year has been full of lessons, challenges, hardships and growth to say the least.
My feeling is that ending of decades is a time of closure and rebirth. Anyone feel me here? I am ready for new beginnings and new exciting adventures to come my way but first its time to focus on how to end the year in a great place emotionally, physically and spiritually. Here are some of the things I am adapting to to make some positive changes to end this year in a great place.🙏
*Look for the good in each day even if you are having a shit day! There is always something to be grateful for. Just remember that.
*Meditate daily- make it a priority because I can honesty say I feel a huge difference when I don’t make time for it. I feel scattered, and just not grounded.
*Workout/move your body. We are not meant to be sitting all day and our bodies need to move and stretch. Start a new workout program or make it a goal to workout 3-5 times a week- consistency is key! The one I am doing now is 35-45 min a day. So doable.
*Practice self care- this is a huge one and usually the first thing to get pushed aside when life gets crazy. The thing is its the thing we need the most when life gets crazy. Take some time to get a massage, put some essential oils on your feet and do a self massage, take an epsom salt bath with essential oils and crystals, light some candles, do whatever feels good to you. Make this a habit to do something daily for yourself.
*Add more fresh fruits/ vegetables into your diet. Try eating vegetables with every meal. This will give you energy too!
*Surround yourself with positive supportive friends- this is so important.
*Get enough sleep- I am guilty of this one! Sleep is key to a healthy life and so many of us have issues with it. Make this a priority.
*Personal development- this one is a no brainer. We do better when we know better. I love learning how to become a better human.
I want to hear what you are doing to end the year in a good place!!
Since the holidays are fast approaching and with that usually comes some kind of stress.
I wanted to share some things you can do now to help reduce the inflammation and stressors in your body so you can end the year full of energy and high vibes!
Reduce your exposure to EMF's-(electromagnetic fields) from cell phones, wifi, bluetooth, computers, ipads and all the smart devices. These can cause a lot of health issues from brain fog, insomnia, vertigo, anxiety, heart palpitations and more. Try limiting your use by turning off your wifi at night (most important) or setting it on a timer, if phone is in room at night have it in airplane mode and do not charge phone in room while sleeping. When using the phone use speaker phone or airtube headsets to reduce exposure. If you have to carry your phone on you/body put it in airplane mode. (this is a challenge I know)
Scented candles, air fresheners, bath and body products, cleaning products these are full of toxins and are huge hormone disruptors. Some things you can do now is swap out your traditional house cleaners with some natural ones- I love Doterra On Guard
I know these work and are safe for me and they smell good. Nothing like smelling nasty chemicals after cleaning!
Remove gluten from your diet- gluten is another inflammatory food. It is not the same as when we were younger and now it is very inflammatory for everyone even if you do not have “symptoms” I didn’t think I had an issue with gluten until I stopped eating it. I would notice when I did have it my nose would get plugged/stuffy- this was a frequent thing before cutting out gluten, I just had not connected the dots yet.
Dairy is another inflammatory food and it is suggested to swap it out for non dairy versions. With dairy you are getting all the hormones and antibiotics from that animal and the GMO foods they were fed. This also creates lots of mucus. I remember when I used to have dairy I was constantly clearing my throat- never realized it until I stopped eating it.
Meat- eating an animal that ate antibiotics, corn and soy (these are GMOs) this will impact your gut bacteria in a negative way. Eating industrial animals fed antibiotics and all the other stuff is just not a good idea, its bad for the animals and the planet. However, there are companies that you can order your meats from that are grassfed/finished and those meats are healthy for you.
Artificial sweeteners is another one to avoid, These can actually cause you to gain weight and increase your chances of getting diabetes. What happens when you eat these is it causes your pancreas to produce insulin and then it has nothing to attach itself to since these sweeteners are not real. So you end up having huge insulin spikes. And the body doesn’t really know how to break these down. You could use stevia, honey or maple syrup (always make sure its 100%maple syrup) instead. I do not recommend Agave because it is high in fructose and the process making it is unhealthy.
One of the best and simplest ways to reduce inflammation in the body is through Grounding/Earthing- just by connecting barefoot to the earth- the best surfaces are grass, dirt, concrete and sand-beach- you can also buy grounding mats-this also promotes better sleep.
Essential oils- these are so easy to use and have so many benefits. They can be diffused, taken internally or used topically. I make a stress blend of frankincense, wild orange and lavender and mix it in with my body lotion. Learn more about Doterra here: DOTERRA
To avoid feeling overwhelmed with making a ton of changes all at once, start small and try implementing one or two things at first and slowly add more. The most important thing is to have the right mindset going into it and have fun! Make it a lifestyle.
Trying out the foot detox at work. I am all about detoxing lately. Especially after very stressful summer😬 I figured I need to detox all that stress...ha! According to the color of the water this correlates with joints and muscles...yep I feel it!
What are toxins? These can range from chemicals in the foods we eat (think pesticides and GMO) to the products we use on our bodies (fragrance is a classic example of this- did you know that “fragrance” consists of a lot of different chemicals that do not have to be disclosed in products and can be under the label of fragrance?) to EMF radiation from our wireless devices.
No one is immune to the toxic load of modern life but there are ways to help support the natural detox pathways in the body which can lead to some major benefits- increased energy, better skin, improved sleep, weight loss, reduced inflammation. Who doesn’t want that?
Here are some ways to support detoxing:
👉Infrared sauna - these do not get as hot as regular saunas, instead these heat the tissues from within-
👉Exercise - besides making you sweat, exercise also increases lipolysis (breakdown of fat tissue) therefore releasing toxins stored in the fat tissue.
👉Activated charcoal to bind toxins- just don’t take this with other supplements as it can also bind to the good stuff too. This is a good one to take when doing saunas or exercising.
👉Glutathione to protect your cells- this is a powerful anti oxident that also supports liver enzymes that break down toxins- opt for a liposomal glutathione supplement that makes it through the stomach.
👉Cryotherapy to support mitochondria- these work well to reduce inflammation in the body. These also help burn fat.
👉Ionic foot detox bath- this is said to pull toxins out of the body through the feet. The ions in the foot bath water hold a charge that binds the toxins similar to magnets. The color of the water represents the areas detoxing.
👉Dry brushing- doing this daily helps support the lymphatic system and flushing out toxins. Always brush towards the heart.
Did you know that headaches, anxiety, bloating, constipation or inability to lose weight stem from inflammation? And what we eat is a direct cause of if we do or don’t have inflammation. There are a lot of things that influence inflammation-including stress, sleep, overexercise, under eating, toxins and so much more.
There are so many foods that can lead to inflammation, so the first step is to know what foods cause it and why.
SUGAR feeds bad bacteria in our gut and can lead to leaky gut along with other health problems. Those random sugar cravings are an easy way for you to know that bad bacteria may be overpowering your gut and ruling your brain to eat sugar. Once you balance out the gut bacteria your cravings will go away.
VEGETABLE OILS: I have talked about these before but they are in everything!! These include Vegetable oils, Canola, Safflower, Soybean, Peanut, Corn, Cottonseed, Grapeseed, Sunflower and all those fake butters out there! These oils are highly inflammatory, unstable and create a ton of inflammation in the body. This is where its so important to read the labels on things such as salad dressings. A healthier option would be to use coconut or avocado oils or grass fed butter.
GLUTEN can be an issue even if you don’t have Celiac’s or a response when eating it. I don’t think anyone should be eating it. Most wheat is heavily processed even whole wheat and far from its natural form. Everyone I know that has given up gluten has lost weight- and that was not fat it was inflammation!😬
DAIRY is pasteurized/heated at high temps and stripped of beneficial bacteria, plus most cows are full of artificial hormones and antibiotics which cause inflammation due to the residual that gets into the milk along with all the other fluids of the cows- that was enough for me to quit!
FARM RAISED SALMON are fed a high fat processed diet to promote growth, which leads to high levels of omega-6
PROCESSED FOODS usually have the ingredients listed above, but if you must have these foods read the labels some are better than others!
Need more help in making these changes? Schedule a complimentary coaching session 🙂
Trying out the new infrared sauna at work! One of the perks of downtime is getting to use the sauna! This one has auto chromotherapy light change with all the different colors of the chakras. That is pretty cool! Also this one has the lowest EMFs which is really important.
Infrared saunas use special lamps that heat your body from the inside out. Infrared, near and far infrared saunas are known for their ability to promote detoxification. By heating tissue several inches deep. And it feels amazing. 😉
There are several benefits to infrared saunas over the others, as these offer greater tissue penetration and interaction with chromophores in your body. Chromophores are light-sensitive molecules in your mitochondria and water molecules that absorb light.
Mitochondrial dysfunction is at the heart of most health problems and chronic diseases, including many signs of aging. Regular exposure to infrared through the sun and/or sauna is a powerful strategy to improve your health.
Some of the health benefits of these saunas are:
✨Reduces stress & fatigue
✨improves appearance of skin
✨helps joint pain
✨ improves heart health & lowers blood pressure
✨improves immune system
✨relieves muscle pain
Doterras Family Essential Kit is perfect if you are just starting out and getting to know the oils. It has all the essential ones you need! It comes with 5ml bottles of:
Lavender, Lemon, Peppermint, Melaleuca (TeaTree), Oregano, Frankincense, Deep Blue, Breathe, DigestZen, On Guard and On Guard and Peppermint beadlets.
But what do you do with these oils? They are not just for diffusing that is for sure. Here is a break down of the uses of these oils.
Lavender is best known for its calming and relaxing qualities. Here are a few of my favorites:
Skin irritation including sunburn: Add 2-3 tablespoons of doTerra Fractionated Coconut Oil to 5-7 drops of doTerra Lavender.
Relaxation and tension release: Add 3-4 drops to a diffuser or apply to the back of the neck and temples.
Beautiful aroma in your home: Add 3-4 drops to a diffuser, sit back and let it work its magic!
Cooking: Add 1-2 drops to a cake of biscuit mixture and a tiny amount to frosting mixture - yum!
A good night's sleep: Rub a drop or two on the bottom of feet or put a few drops on your pillow.
Lavender blends well with: Bergamot, Citrus Bliss, Marjoram and Basil essential oils.
Lemon: It's known for its purifying properties and so it can be used to cleanse and deodorize surfaces and the air. It also aids digestion and supports healthy respiratory function. Here are just a few ways to use Lemon essential oil:
Start your day with a refreshing, cleansing drink: Add 1 drop (just one! This oil will last you!) to a glass of water. It will naturally cleanse the body and aid digestion.
Lift and energize your mood and help cleanse and purify the air and surfaces: Add 3-4 drops to a diffuser for a fresh, bright and clean smelling home.
Add a sweet lemon zing to your smoothie or dessert without the sugar: Add 1 drop to a smoothie.
Natural cleaning agent: From glass cleaner, to all-purpose cleaning sprays, using your Lemon oil as part of your household cleaning routine is a wonderful way to eliminate nasty chemicals.
Get rid of sticky residue: If a price tag has left a sticky mark then add a bit of Lemon oil to a cloth and gently rub.
Lemon essential oil blends well with: Grapefruit, Lime or Bergamot essential oils to bring out the bright energizing scent of Lemon. It goes well with spicy essential oils like Wild Orange and Cinnamon. It also compliments Douglas Fir and Wintergreen.
Peppermint: So. Many. Uses! This oil is amazing! Let's dive straight into just some of the ways you can use it:
A fresh, energizing addition to water, smoothies and coffee: Add 1-2 drops to your smoothie or coffee for a refreshing twist. Add 1 drop to a cup of water with some sliced fruit for a deliciously infused drink. These tasty drinks will help promote healthy respiratory function and clear breathing.
A quick pick-me-up: Wake up your senses and promote a feeling of energy by putting 1 drop in the palm of your hand and inhaling deeply.
Pimp our massage oil and shampoo: Add a drop or two to your favorite massage oil for a cooling and soothing feeling. Add Lavender as well, and you've got the perfect mix. Add a drop to your shampoo to pamper your scalp.
Repel bugs and spiders: Many bugs don't like the potent smell of Peppermint, so add 1-3 drops to a cotton ball and put in the corner of the rooms the creepy crawlies love the most!
A soothing and relaxing aroma: Add 2-3 drops to your diffuser.
Peppermint oil blends well with: Lavender, Lemon, Melaleuca, Oregano (all included in the Family Essentials Kit), Eucalyptus, Grapefruit, Rosemary, Marjoram, and Cypress. Try a blend of two or more in your diffuser.
Melaleuca (Tea Tree) There are endless other ways to use this versatile essential oil:
Purify and freshen the air: Add 3-4 drops to your diffuser.
Purify and tone the skin, and soothe occasional skin irritations: Apply 1-2 drops of doTerra's Melaleuca oil to the irritated area/spot. Use with doTerra's Fractionated Coconut Oil if your skin is sensitive. Add 1-2 drops to your facial cleanser or moisturiser for added cleansing properties.
Natural cleaning agent: Just like doTerra's Lemon oil, Melaleuca is great for cleaning purposes as it protects against environmental and seasonal threats with a wonderful scent.
Melaleuca blends well with: Peppermint, Lemon (included in the Kit), Eucalyptus, and Lavender.
Oregano: Oregano essential oil can help support a healthy immune system, healthy digestion and respiratory function, is an excellent source of antioxidants and can even be used as a household cleaner.
Because of Oregano oil's high phenol content, caution should be taken when diffusing or inhaling - only one to two drops are needed. This oil packs a punch! When applied topically, Oregano should be diluted with doTerra Fractionated Coconut Oil.
Natural household cleaner: This is a powerful cleansing and purifying agent, so it is ideal for surfaces and countertops. Add 10 drops to 300ml of water and use in a clean spray bottle.
Help maintain healthy immune function and support healthy digestion: Add one drop to a glass of water each day.
Add flavor to your favorite Italian meals: One drop of Oregano essential oil can replace one tablespoon of ground oregano.
Combine oils: Some essential oils work even better when they are combined with a second oil. Combine Oregano and Peppermint (included in your Family Essentials Kit), for a more powerful result. Try this combination in your diffuser.
Diffuse in your home for a cleansing, green, sharp aroma: Add 1-2 drops to your diffuser.
Oregano oil blends well with: Peppermint, Lavender, Melaleuca (all included in the Kit), Basil, Rosemary, Bergamot, Cypress and Cedarwood,
Frankincense: My favorite! This is known as 'the king of essential oils', and for a good reason! The fact that it comes in the Family Essentials Kit is one of the reasons I got this Kit! It's one of the more expensive essential oils, so it makes the Kit incredible value. Frankincense is a powerful essential oil known for its ability to beautify and rejuvenate skin when applied topically, and promote cellular health and immunity, among other benefits. Great for those with vertigo- one drop under the tongue and vertigo improves!!! The aroma promotes feelings of satisfaction, peace, relaxation and overall wellness.
DIY room spray: No more nasty chemical room sprays! Try combining Frankincense with one of the oils it blends well with (Lemon, Lavender, Grapefruit, Wild Orange, Lime, Geranium, Sandalwood and many others).
Relieve stress: If you're feeling a bit overwhelmed and stressed, apply Frankincense to the bottom of your feet (1 drop should be enough) to help you relax and balance your mood.
Revive dry hands and fingernails: Add a few drops to a moisturizer to help hydrate your skin. Why not buy an non-fragrant, toxin free lotion and have it to hand whenever you want to combine it with an essential oil. There's something quite satisfying about turning an inexpensive lotion into a luxury Frankincense cream!
Frankincense blends well with: Lime, Lemon, Wild Orange, Lavender, Cypress, Rose, Sandalwood, Ylang Ylang and Geranium.
Deep Blue: blend of eight essential oils: Wintergreen, Camphor, Peppermint, Ylang Ylang, Helichrysum, Blue Tansy, Blue Chamomile, and Osmanthus.
*The Deep Blue bottle is the one with the bigger cap - used to differentiate it from other oils because it should not be ingested.
Growing pains: If your children are having a growth spurt and their legs are feeling the effects of 'growing pains' and occasional aches, combine a few drops with doTerra's Fractionated Coconut Oil and rub onto their legs before bedtime.
Soothe muscles before and after exercise: Rub a few drops on muscles before and after exercise to reduce discomfort. Combine with a carrier oil such as doTerra's Fractionated Coconut Oil for sensitive skin.
Tension headache: Rub a few drops on the back of your neck and temples.
Massage: Either combine with a carrier oil such as doTerra's Fractionated Coconut Oil or your favorite massage oil for a deeply soothing massage.
Soothe joint and muscle pain: If you suffer from joint aches use Deep Blue! Rub directly onto affected joints.
Breathe: (Respiratory Blend) Breathe is a blend of eight essential oils: Laurel, Eucalyptus, Peppermint, Melaleuca, Lemon, Ravensara, and Cardamom.
It is known for its ability to maintain feelings of clear airways and helps cool and invigorate, promoting feelings of easy breathing. It can also be used to help you have a restful sleep. It has an airy and fresh mint aroma.
Promote clear airways: Rub a few drops onto chest at bedtime so you can breathe in the cooling and invigorating vapor.
Diffuse for a restful sleep: Fill your bedroom with a fresh and minty aroma and you will feel calm and restful.
Reduce seasonal threats: When the seasons are changing, you're spending more time outdoors, or you're feeling the effects of the seasons, diffuse 3-4 drops of Breathe, rub on the bottom of feet or add a few drops to the palm of your hands and take some deep breathes in.
Breathe blends well with: Peppermint, Wild Orange, Bergamot and Lime.
Digestzen: (digestive blend) has the nickname as the 'tummy tamer' blend! It's a blend of seven essential oils: Ginger, Fennel, Coriander, Tarragon, Anise, Caraway and Peppermint that combine to help ease occasional stomach discomfort, maintain a healthy gastrointestinal tract and aid digestion. It has a spicy, sweet, minty, licorice aroma.
Assist your digestive system: Add 1 drop to a glass of liquid or other drink.
Soothe occasional stomach upsets: Rub 1-2 drops to your writs, temple, bottom of feet or stomach. Massaging it directly onto your stomach will be soothing and comforting. Combine it with Fractionated Coconut oil so it is easier to massage.
Aid digestion of heavy meals: If you're off on holiday or are going to a family get-together, add a few drops to a glass of water and drink.
Travel sickness: Rub DigestZen on your stomach before or during a journey to ease sickness and nausea.
On Guard: (protective blend) This is the oil for anyone who can't help but reach for the hand sanitizer on a day trip - this is your new alternative!
On Guard is a blend of five essential oils: Wild Orange, Clove, Cinnamon, Eucalyptus and Rosemary - it even sounds clean! Here are just a few ways to use the pure essential oil:
Naturally support the immune and respiratory system: Add one drop of On Guard to a glass of water and drink.
Sense a bug or the sniffles lurking?!: Defend against sniffles, by proactively rubbing it onto feet. Combine 1 tablespoon of Fractionated Coconut Oil with 1-2 drops of On Guard.
Natural hand cleanser: Make up your own little bottle of hand cleanser by combining On Guard with Fractionated Coconut oil.
Natural household cleaner: For a natural, nontoxic cleaner, add a couple of drops of doTerra On Guard to a small spray bottle with water and white vinegar and use as an effective all-purpose surface cleaner. It's got a lovely warm, woody, spicy aroma as well.
Immune boosting smoothie or coffee: Add a few drops to your homemade smoothies. Given its spicy, woody aroma, it might not taste great with all smoothies.
Uplifting, purifying and energizing aroma: Add 3-4 drops to a diffuser to cleanse the air and surfaces and create an uplifting, purifying and energising fragrance throughout your home.
Hope this helps! Where to get this amazing kit? Click here:
One of the questions I get asked a lot is do you work out? I have to admit I love that because it makes me feel good that people notice. Then come all the questions about what kind of workouts I do. When I mention strength training most people think they don't need to do that...that they need to do cardio in order to lose weight. They couldn’t be more wrong and here is why!
Strength training builds muscle and increases your metabolism but did you know that it does much more for you as far as your health goes?
* Weights improve immunity - Immune strength depends on the availability of the amino acid glutamine. Your muscles have to supply the glutamine to your immune system in order for it to work. Therefore the more muscle you have the more abundant the glutamine supply, and the better your immune system works and helps fight free radicals!
* Weights develop strong bones - By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
* Weights combat Diabetes - New studies published between 1995 and 2000 show that weight training has an unexpected benefit - it improves glucose tolerance in patients with Type 2 (adult-onset) diabetes.
* Weights help protect your joints and your back - More muscle power means you put less strain on joints and connective tissue when lifting or exerting.
* Weights raise testosterone - Did you know that strength training is one of the best exercises to raise testosterone levels in men and women! With strength training the levels of both testosterone and growth hormone rise dramatically. This is the youth hormone!
* Keeps you young - Since loss of strength and muscle mass are the prime causes of most age-related diseases a lifelong strength training program is one of the best insurance policies for a better quality of life for both men and women.
* Avoid muscle loss - Beginning at age 20, adults lose about one-half pound of muscle each year partially due to decreased activity levels. Strength training can help to slow down or reverse this muscle loss.
* Healthy for your heart - Strong muscles can perform better with less oxygen meaning the heart doesn't have to pump hard when you are active...this is also good for your blood pressure.
* Reduce body fat - Muscle tissue burns as much as 15 times more calories per day than does fat tissue...even at rest!
* Improve your sense of well-being - Strength training can boost your self confidence, improve your body image and reduce the risk of depression...gotta love that!
There are several options to pick from when doing strength training exercises, you can use resistance tubing, free weights, weight machines or your own body weight. Mix it up and see what works best for you.
Beachbody offers a lot of choices when it comes to this so check it out! Best part is you can do it at home on your own time.
Hope that helps you to understand how important it is to incorporate strength training into your workouts!
Essential oils are becoming my ultimate stress hack recommendation!
.Here’s the deal...Stress can make us exhausted 😩 and it creates a host of other unwanted symptoms if not dealt with!
.The best way to overcome stress is by protecting your energy. Spending time in relaxation or meditation and deep breathing each day can help to lower your stress levels. By focusing on your own self-care you will get your mind and body back in balance 💗.
.When we 👃 inhale an essential oil, it immediately enters our body affecting our system more quickly than any over-the-counter digestible remedies. I am all about anything holistic!
.I also pair the oils with crystals during these stressful times. The crystals I love are amethyst, black tourmaline, rose quarts and clear quartz during stressful times.
💫Stress Relief Blend💫
.12 drops Lavender Essential Oil
9 drops Frankincense Essential Oil
9 drops Wild Orange Essential Oil
Add essential oils to a10ml rollerball. Top off with Fractionated Coconut 🥥 Oil. (if you don’t have a rollerball, you can mix this in a jar and use it that way.
.Roll the blend over your pulse points, palms, heart and temples. To experience instant relief from stressful moments-roll the blend over your palm and take 3-5 deep breaths so that the aroma goes straight to the limbic brain and calms down the amygdala.