141- How to Accept Yourself, Foster Community and Be ...€¦ · nutrition and say, "Everything's down to nutritional problems," and underplay the emotional side, the spiritual side,

Copyright © 2018 Wellness Mama · All Rights Reserved

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Episode141:HowtoAcceptYourself,FosterCommunityandBeUnlimitedwithDr.Mark

Atkinson


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Child:WelcometomyMommy’spodcast.

ThispodcastisbroughttoyoubyVivos.Thisissomethingwerecentlyinvestedinforourentirefamilyandweareabsolutelylovingitandhereiswhy.So,datashowsthatthenutritionwereceiveinuterodeterminesourpalatedevelopmentandhownarroworopenourairwayandjawstructureare.Soanarrowmouth,jawandairwayincreasethechancesofneedingbraces,ofgettingsleepapnea,breathingdifficultiesandmuchmore.Butitwasprettymuchassumedthatyourjawstructurewassetinstoneonceyouwerebornorforsureafterthefirstcoupleofyearsoflife.ButVivoshasfoundthatnotonlyisthisnottrue,buttheycreatedanon-invasive,non-surgical,easywayofwideningthemaxilla,thejawandtheairway.Soforourkids,thismeansthattheygettoavoidthebracesthatmyhusbandandIbothhadandformyhusband,thismeanshissleepapneahasdisappearedandhestoppedsnoring,whichisabonusforme.I’llbewritingmoreaboutthissoonbutyoucancheckthemout,inthemeantime,atwellnessmama.com/go/vivos

ThispodcastisbroughttoyoubyPhatFudge.Ifyou’venevertriedit,thisisessentiallycoffeemeatsfudgemeetsenergybombandit’sdelicious.InventedbymyfriendMaryShenouda,thison-the-gofoodisnutrient-denseanddelicious.Ioftentravelwithafewoftheseinmysuitcaseforaquickbreakfastormealiftherearen’tgoodfoodoptionswheneverI’mtraveling.WellnessMamalistenerscangetadiscount20%offwiththecode“wellnessmama”atwellnessmama.com/go/phat-fudge

Katie:Helloandwelcometo"TheHealthyMomsPodcast."I'mKatiefromwellnessmama.comandI'mheretodaywithDr.MarkArtkinson,whoisaninternationally-renownedintegrativemedicinephysician.HeisalsoaHumanPotentialteacherandauthorof"TrueHappiness"aswellasseveralotherbooks.Hehascreatedafive-weekonlinepersonaldevelopmenttrainingcalledBeUnlimitedwithfounderandCEOofBulletproof,DaveAsprey,andwe'lltalkaboutthat.Butattheheartofthetrainingislearninghowtoworkwithourmindstate,ourbiology,andourhabitsinwaysthatincreaseourwellbeing,ourenergy,ourcalmandourconfidence,anddecreasestress,tiredness,overwhelmandunhealthybehavior,somethingwecanallbenefitfrom.AndIknowyou'regonnalovethisepisode.SoDr.Mark,thankyouforbeinghereandwelcome.Mark:Yes.Thankyousomuchforinvitingme,andjustprovidingthisopportunitytotalkaboutasubjectthatisrelevanttoeveryone.Katie:Yeah,absolutely.IgotthischancetomeetyoulastyearinOctoberactuallyattheBulletproofConferenceandreallylovedyourstoryandlovedyourmessage.AndI'dlovetostartwithyourstory.Canyouwalkusthroughhowyoubecameanintegratedmedicinedoctorandstartedteachingpersonaldevelopment?Mark:Yes,certainly.IfI'mreallyhonest,Ifeelalmostinawaythatpathhaschosenme.AndsometimesIfeellifepullsyouthroughthelabyrinthofpersonalandprofessionalexperiencestobringyoutowhereyouare.And,inretrospect,wemakeupthestoriesastowhywedidwhatwedid,butthere'sbeenapartofme,evenasayoungtraineemedicalstudentwhowasreallydeeplyfascinatedwithhumannature,withmeditation,withnutrition,justdeeplycuriousabouteverything.AndIalwaysknewevenasastudentthateventuallyIwouldpracticeinamoreholisticway.I'mjusthardwiredtoaskthequestion,"Whyisthisso?"So,ifsomeoneshowsupwiththeexperienceofanxietyordepression,orthey'representingwithskinproblems,gutproblems,mynaturalorientationistoaskthequestion,"Why?Andwhatneedstohappen?"tonotjustresolvethesesymptoms,butactuallyempowerthishumanbeingtotakegreatcareoftheirhealthin


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thefuture.Sothatdoesn'tcomeback,butalsotakegreatcareoftheirhealthandtheirwellbeing,sotheycangotoawholeanotherlevelbecauseillness,healthchallengesareultimatelyawakeupcallandnormallypointtosomeaspectofourlife,thewaywelive,theenvironmentwesurroundourselvesinthat'shavingsomenegativeimpact.Anotherbiginfluenceformewas,again,whenIwasamedicalstudent,IspentsometimeinthePeruvianAmazonandspentaboutthreeweekswithaShamanthere.AndIexperiencedwhatwouldtraditionallybecalledamysticalexperienceasaresultofsomeworkwedidtogether.Anditreallyprofoundlyshiftedmyworldview,myexperienceofmyself.Icametoexperiencejustthisdeepunderstandingthatweareembeddedinaprofoundlyimportantaspectofthecosmos,orthewhole,andthatreallythedeeperlevelsofhealthareaboutrestoringourthoughtconnectiontothewhole.Andthatwasamind-blowingexperienceforme,andIreturnedtomedicalschooltofinishupmymedicaltrainingwithreallythecontextofmedicineirreparablyexpanded.Andso,whenIemergedasamedicaldoctor,IjustknewthatIwouldeventuallygoontosetupandintegrativemedicinepractice.AndasIwentdeeperintomyownhealth,andIhadalotofchallengesinmyearlyadultlifefromanxietyanddepressionandaddictions,as,I,intheearlystagesreluctantlystartedtofacetherealityofthemandlearnhowtoworkmoreskillfullywithmybiologyandpsychology,andgotthehelpIneeded,IfoundthatIwassomuchbetterabletohelpmypatients.Andso,alotofthewayIworkwithpeople,andalotofthewaythatIteachisreallyborneouttomyownexperienceofjusttryingtofigureoutthisthingcalledlife,tryingtofigureoutthisthingcalledhealth,andultimatelycomingtoappreciatethattobetrulyhealthyweneedtobehealthyinbody,mind,spiritandrelationships.Katie:Yeah,absolutely.AndIthink,forme,mybackgroundbeinginnutrition,Itendtofocusontheclinicalside,andtoeven...andIhavenoticedinmyownlife,ifsomethingiswrongItendtolikeimmediatelygotolike,"Hmm,IwonderifI'mdeficientinsomething,orIwonderifIneed..."andthat'sjustmybackgroundandit'sonlybeeninthelastfewyearsthatI'vereallystartedtounderstandandhavetodelveintoformyselfthatmind-bodyconnection.BecauseIthink,especiallyforcertainpersonalitytypes,it'seasytokindofbelike,"Oh,thementalpartdoesn'tmatterthatmuch.Icanpowerthroughanything.I'mfine."Butcanyoushareboththroughyourownstoryandthroughyourworkhowyou'veseenlikehowimpactfulthatmind-bodyconnectionisforhealthandallaspects?Mark:It'sfoundationalandit'sessential.Onewayofunderstandingisthebodyandthemind,it'stwosidesofthesamecoin.Theyareprofoundlyinfluencingeachotherallthetime.Sowhatgoesonyourpsychologyfromyourbeliefsandyourmindsets,tothetypeofthoughtsyouareexperiencing,totheemotionsthatarestreamingthroughyourbody,theyhaveaphysicalimpactonthefunctioningofyourbiology.Weknowthisbecausewhenyouareabletorestinthestateofgratitude,orappreciation,orlove,orcare,weknowthereisasignificantshiftinourheartrate,ourheartratevariability,ourbrainwaves,andthebodygetsfloodedwithendorphinsandchemicalsthatmoveustowardsahigherlevelofhealthandwellbeing.Andtheconverseisalsotrueaswell.And,youknow,overtheyearsoneofthecontributionsthatI'vereally...I'vedonemybesttooffertoanyonewhowilllistenistohelppsychologists,psychotherapists,counselorsunderstandthatwhensomeonepresentstothemwithanxietyoranykindofmentalhealthchallenge,please,please,pleaselookatthebiologyfirst,becausesomuchofthewaywefeel,theclarityofourthinking,themoodweexperience,realitieswehaveareprofoundlyinfluencedbythehealthofourbiology.Andmostofusknowthat.It'slikeifourbloodsugarislow,whathappenstous?Ifourhormonesare


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outofbalance,ifourguthealthisoutofbalance,ifweexperienceinfections,orallergies,ifthere'sanybiologically-rootedillness,thenitaffectsthewaywefeel.Soreally,whatwe'vecometounderstandisthatwehavetotreatourbiology,ourpsychologyatthesametime,whilstalsopayingattentiontoourenvironment,becausereallythewayweareatanygivenmomentisafunctionoftheinteractionbetweenallthree.Andsowhattendstohappenisthathealthprofessionalscomeintooneofthosedomainsastheirspecialty.Soforadoctororanutritionist,oranosteopath,theycomeinatthebiologicaldomain.Ifyou'reacounselor,apsychotherapist,youcomeinatthepsychologyside,ifyou'reanenvironmentalspecialist,youcomeinthatside,andreallyhavingappreciationofallofthoselevels,oratleastworkingaspartofateamofprofessionalswhohavethatknowledgeofthosedomainsisreallyessential.Andso,Itendtofindisthatsomepeopletendtoover-focusonnutritionandputtoomuchemphasisonnutritionandsay,"Everything'sdowntonutritionalproblems,"andunderplaytheemotionalside,thespiritualside,therelation,andpsychologicalside.Andothersareontheotherside,whichistheyputeverythingdowntopsychology,intoanyrepressedemotions,buttheydon'tpayattentiontohormones,guthealthandnutrition.Andreally,it'sultimatelyaboutsaying,it'slike,"Whatistrueforme?"Andso,thedeepestwellofahealthprofessionalfromtheparadigmthatIteachistoadoptthestanceofbeingahealthdetective.Andso,foranyonelisteningtothisthathasanykindofhealthchallenge,it'slikeyourjob,alongwithyoursupportteam,istobecomeahealthdetectives,it'slike,"Whatisthat'screatingthisexperienceandthesesymptoms?"Andworkingwithpeoplewhohaveanappreciationofthemind-bodyconnection,whomaybeopentotheprofoundimportanceofaspiritualorlarger-meaningorientationwhogetsenvironmenthasaninfluence.Thatcombinationisreallypotent,andthenitbecomesexcitingbecauseit'snotjustaboutkindofgettingridofsymptoms,it'sactuallyaboutcultivatingawayofbeing,andalifestyleinwhichyouenjoyahighlevelofwellbeing,andthenyoustarttoshowconsistentlyasthebetterversionofourselves.Becausewhenwe'retired,andwe'reoverwhelmedandwe'rehungry,wedon'tshowupthatwell,andweallknowthat.Andsoasyoustarttotakecontrolofthesedifferentelements,itmakesabigimpactonthewayweshowup,andthenthekindofhumanbeingthatweare,becausethewayweshowupmattersandprofoundlyinfluences,asweknow,thepeoplearoundus.Katie:Ilovethat,andIlovethatyoucalledityoursupportteam,meaninglikethepractitionersanddoctorsthatyouworkwith,becauseIthinkthat'ssomethingthatmaybeishardforalotofpeople.We'rekindofraisedinthisideathatdoctorsaretheultimateauthorityandthatwhattheysayisdefinitelyalwaystrue,andcertainlytheyhaveatonofknowledgeandthat'sveryoftenthecase,butthatwasabigmentalshiftthatIhadtomakewasrealizingthatlikejustonapracticallevel,I'mhiringthesedoctorstohelpme,andifthey’renotwillingtolookat,likeyousaidit,alloftheseaspectsthenmaybeit'stimetofindapractitionerwhocan.Ilovethatyoucallthemasupportteam.That'sawesome.

Mark:Yeah,andIwasgoingtosay,youknow,weallneedtofeelseenandsupported.Andfindingtherightfit,thekindofpeoplewhohaveasimilarworldviewandareabletobepresentandseeing,connectwithyou,andbeachampionforyouisreallyimportant,andeveryonedeservesthat.SoIalwayssay,it'slike,"Listen,ifyourdoctorisnotgreat,findsomeoneelse."Thatcanbechallengingsometimes,butit'slikeallofus,anyofus,allofusinthepersonaldevelopmentfield,wehavementors,wehavecolleagueswhogetusandsupportusandchallengeus,andwestrivetobuildacommunityofpeoplewhogetourworldview,anddon'tnecessarily


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agreewithit.Wedon'thavetoagreewitheachother,butcertainlyberespectfulenoughandmatureenoughtoallowpeopletohavetheirperspective,butweneedtofeelsupportedbecauselifeischallengingandwearedesignedtobeincommunity.Takesomeoneoutofcommunitywhofeelsaloneandisolated,andyouhavearecipefordistress,whichovertimeleadstoillness.Sokeepingconnectedisreallythefoundationsofagoodhealthcare.Katie:Yeah.Ithinkthat'ssuchanimportantpoint.Doyouhaveanytipsoffhandforincreasingcommunityinthemodernworld?BecauseIfeellikethat'ssomethingthatsufferedawholelotinthelastfewgenerations,andwe'verecentlymovedtoaplacejustforthesakeofourkidshavingcommunityandushavingcommunity.But,Imean,forpeoplewhodon'twanttomove,doyouhaveanysuggestionsforhowpeoplecancultivategoodcommunityintheirlives?Mark:Yeah.Ithinkthefirstthingistogetreallyclearaboutwhatmattersmosttoyou.Andthat'sreallyaboutyouandyourfamilygettingclearaboutyourvalues.Iknow,forus,IhavetwochildrenandI'mmarried,andourvaluesarehealth,loveandconnection,fun,growthandlearning.Andsowhenyou'rereallyclearaboutthat,thenyoukindoforientateandyouputtheenergyandtimeintothoseactivitiesandotherswhopursuethoseactivities.Andso,youknow,whenyou'reclearthathealthisimportant,andloveandconnectionisimportant,thenyouseekoutotherpeoplewhoalsohavethosekindoflifevalues.Andso,say,healthisimportantthen,youknow,yougotoalocalhealthtalkgivenbyaholistichealthcenter,andguesswhat?Youstartconnectingwithpeoplewhoareintohealth.Youtakeupmeditation,gotomindfulnessoryoga,youstarthangingoutwiththesamekindofpeople.We'reveryholisticallyorientated,so,youknow,socertainlyinthepast,youknow,mychildrenwenttonature-basedkindergartens,andyoumeetparentsandfamilieswhoembodyandaspiretosimilarkindofvalues.Butthesedays,youknow,pursuingthatonlineisreallyanimportantpartofit.I'mpartofacommunityofpeoplewhoarecommittedtospiritualpracticeandlivinginmaybemuchwiserandmorelovingways.Butthat'sjustwhatwe'recalledto.Andsoweconnectonaweeklybasis,andit'sallviaZoomorSkype,andwe'veneveractuallyphysicallymeteachother,andyetwefeelintimate,seen,heldbyeachother,andcertainlywelookforwardto.Sowhilstformanyofussometimesitwouldbenaturaltokindofretractintoourworldandsoandsoforth,thereareotherpeopleoutthere,andsometimesjustholdingtheintentionandsayingtolife,"Life,connectmetootherswhosincerelyholdthesevaluesaswell."Andthenyoujustsetthatclarityofintention,youliveyourvaluesasbestyoucan,andthensometimesthosepeoplefindyou,orlifejustre-configuresitselftobringyoutogether.Katie:Yeah.Idefinitelyhadthathappenaswell.AndIthinkyoumentionedaboutbeingseenandbeingheardandfeelingthat.AndIthinkanotherthingthatyouandItalkedaboutthenightImetyou,andI'dlovetodelveintohere,isabigstruggleforwomenisself-acceptanceandbody-acceptance.Ifeellikemuchofthewholehealthandfitnessindustries,unfortunately,hasatendencytoplayontheinsecuritiesthatwomenhaveandtheirdislikeofcertainpartsoftheirbodies,andyou'vewrittenaboutthis.Andevenasawoman,IcanadmitthatIdon'tknowthattherehaveeverbeentimesinmylifewhereIfeltcompletelyacceptingofmybody,eventhoughit'sdoneamazingthings,likegrowsixhumans,andclimbanAlp,andrunraces.Solet'stalkaboutbodyacceptanceandinsecurityandhowcanwefosteramorehealthyrelationshipwithourbodies?Mark:Yeah,Iagree.AndI'msopleasedyou'retalkingaboutthisbecausethisistheoneareathatIbelievewe


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canhavethegreatestimpact.Andthere'sacoupleofbasicfoundationalprinciples.Thefirstthingiswearenotthevoiceinourhead.Soyouknowhowwehavethismentalcommentaryprettymuchrunningallthetime.Andthatmentalcommentary,you'llnoticeifyoupayattentiontoit,isnormallyjudgingsomeaspectofreality.It'seitherjudgingourselves,it'sjudgingotherpeople.Basically,whenweperceivelifethroughthehead,itjudgeswhatitsees.Now,thefirstthingeveryoneneedstoknowisthatyouarenotthevoiceinthehead.You'renotthementalcommentary.It'sjustprogrammedconditionedthoughtsmovingthroughyourawareness.It'snotwhoyouare.Whoyouareistheawarepresenceofthat.Andsothefirstthingismostpeoplehaveaninnercritic.Andthere'saverysimplepracticethatIwouldloveeveryonewhohearsthistotryout.Everytimeyounoticetheinnercriticcomingup,inthemomentofnoticingit,smileontheinsideandsilentlysaytoit,andyouwillliterallyhaveaphysically-feltlocationonlyaroundthehead,saytoit,silently,"Iseeyou.Iacceptyou."Andjustsayitonce.Andyou'regonnadiscoversomethingremarkable.Whenyoubringacceptancetothepartofyouthatdoesnotacceptyou,itrelaxes.Itspowergoesaway.Itturnsouttheinnercriticwascreatedinchildhoodtoactuallykeepussafe.Itsinnercriticismwasborneoutofadesiretokeepyousmallandsafe.Sowhatservedusinchildhoodnowbecomesasourceofdistressandsufferinglimitationinadulthood.Andsowhenweconsistentlyandrepeatedlybringacceptancetotheinnercritic,itsoftens,itrelaxes,andovertimeitactuallyauto-upgradesintohealthydiscernment,whichisthatitactuallynowwillnoticewhenyou'reoutofintegrityandtellyoubutwithoutshamingandwithoutharshcriticism.Now,ifanyonewaslisteningtothisandthinking,"Idon'tgethowthathappens.Orhowcouldthatpossiblyhappen?"Here'stheinvitationforyoutotryit.Now,I'veworkedwithalotofpeoplewithverystronginnercritics.Alotofpeopleareveryanxious,lowself-esteem,spendalotoftimerootedinshame.Theyapplythisanddoitconsistentlyevenforoneday,andmanyofthemwillcomebackandsay,"Oh,mygosh.Ifeelfree."Becausethey'vehadthisinnercriticontheirshoulders,thislittlegremlinwho'sconstantlyatthem.Andwhenyoupracticelovingacceptanceofthatpartofyou,itspowergoesaway.Andthebiggerpicturehereis,thenextlevelis,whateverariseswithinyourexperience,youstartwelcomingthat.Soifyouhaveanxietycomeupandfearcomeup,noticeitcomingup,noticewherethetensionisinyourbody,andsilentlysaytoit,"Iseeyou.Iacceptyou."It'slikewhoevercomesthroughthefrontdoorofyourhomeasaguest,youwelcome.Andso,wegofromconstantlyfightingourinnerexperienceandreality,andwestartlearninghowtounconditionallywelcomeitall.Andinthatunconditionalwelcoming,youwillnoticearelaxationandthesenseoffreedom.Sothatisreallythefoundationalpracticeofwelcomingtoworkwiththeinnercritic.Wecantalkaboutthat,andthenIcanreallywanttotalkabouthowtobringupbodyacceptanceaswell.Katie:Yeah.I'dlovetodelveintobothofthosemoreinwhicheverwayyoufeelisthebestonetostartwith.Goforit.Mark:Great.Okay.SowhatIwouldlovetoofferasapracticeforeveryonelisteningtothistodo,andit'saverysimpleprocessforexperiencingunconditionalbodyacceptance.Now,whenIsharetheseinstructions,there'sgonnabeapartofyoualmostcertainly,that'sgoingtoresistdoingthis.Andinthemomentofthatresistancecomingup,smile,anddoitanyway.Becausetheego,whichisreallyaboutkeepingusthesameanddefended,willattempttodistractyoufromdoingthis.Andyetthisprocessjusttakes5or10minutes,andfor


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nearlyeveryonewhodoesthis,itcanbeprofoundlylifechanging.Here'swhatyoudo.Thisishowtoexperiencebodyacceptance.Youstandinfrontofafull-lengthmirror,andwithnooneelsearoundyou,takeyourclothesoff.Andyoulookinyoureyesinthemirrorinfrontofyou.Andalmostcertainlywhat'sgoingtohappenisimmediatelyyou'regoingtonoticetensioninsideofyourbody.Here'swhatyoudo.Youplaceyourfocusonthattension,andyousaytoit,silently,"Iseeyou.Iacceptyou."Andthenthenextthingisyou'vegottoasensewherethattrappedenergy,whichisjusttension,wantstogoto.Itwillwanttomoveupordownyourbody.Justtrusttheprocess,thereshouldbenoeffortortrying,andwhatyou'regoingtodiscoverissomethingastonishing.Thatenergy,thattensionthatwantstomove,andsoallowittomoveeithergoupordown.Getasenseofwheretheenergywantstoexit.Sometimesit'soutofthemouth,eyes,ears,topofthehead,downthefeet.Allowittomoveoutcompletely.Andnowlookatyourselfagain,andthistimesaythewords,"Iloveyou."Andlookinyoureyes,noticewherethetensionisnow,say,itmayhavegonetothechestortoyourthroat.Repeattheprocess.Noeffortortrying,"Isee.Iacceptyou."Getasensewheretheenergywantstoexitandflowout.Allowittomoveoutfully.Andthatallowingprocessmaytake30seconds,aminuteortwo.Ifitgetsstuck,justgentlymassagethearea.Andonceit'smovedoutofyou,you'regonnanoticeyou'refeelingsomuchmorerelaxed.Andyouwillknowwhenyou'vefullyreleasedalloftheblockagestolovingself-acceptance.Whenyoulookatyourselfinthemirror,say,"IloveyouandIacceptyou."Andyouwillfeelthisaliveexpansivenessinyourbodywithoutresistance.Ifit'sstillinyourresistancethere,smile."Iseeyou.Iacceptyou."Softenitandrelease.Andthispracticeofreleasingwillactuallyreleasetheblockagetounconditionalself-acceptance.Now,thisonelevelisamajorshiftforthemajorityofthehumanracewhodoknowacceptthemselves.Butbeopentothepossibility.Thiswilljusttake5to10minutes.Anditmaytakelonger,butforthemajoritypeopleitjusttakes5to10minutes.Andyouwillknowwhentheworkisdonebecauseyou'regoingtobeabletolookatyourselfinthemirror,andsay,"Iloveyou.Iacceptyou,"andfeelitinyourbody.Andyou'regonnafeellikeyouhaveletgoofthisheavyweight.You'llexperiencethisexpansivesenseoffreedomandpresence.Andthenwhatyou'llfindisthat,asyouthenputyourclothesbackonandgoaboutyourday,you'regonnafeeljustlightandpossiblyyou'regonnaexperiencealotmorejoyandloveinyourheart.Andthenwhatwedois,ifanyremnantsofself-criticismcomesin,whatyou'llbeabletosomuchmoreeasytodoisnoticeitthemomenttheinnercriticcomesup,again,"Iseeyou.Iacceptyou."Itwilldissolve.Andthenwhatstartstohappenisyouhavenowcreatednewfoundationsforbeingintheworld,groundedandcompassionateself-acceptance.Andguesswhat?Whenyou'reatpeacewithyourself,andacceptingofyourself,you'regonnabealotmoreacceptingandallowingofotherpeopleaswell,becausewhenwelivewithacceptance,wenaturallybringacceptancetoothers,andacceptanceisthegatewaytoloveandconnection.Katie:Yeah.That'ssoprofound.And,definitely,I'mgoingtotryittooandI'llreportbacktothepodcasthowitgoes.Mark:Oh,that'dbegreat.Thankyou.Yeah.Katie:You'vewrittenaboutsomethingthatyoucall"TheShadow."Isthatkindofsimilartotheinnercritic?Andcanyoukindofexplainlikewhatitisandwhyweneedtointeractwithit?


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Mark:Yeah,definitely.So,inchildhoodwecametounderstandthatcertainpartsofourselveswerenotacceptabletoothersortoourselves.Sowehidpartofourselvesaway.So,forexample,theruleinthefamilymaybetoneverbeexuberantorjoyful.It'sliketherulewasyou'vegottobequiet,you'vegottobeconservative,you'vegottobestudious,youhavetobe...it'slikeifyouareacertainwaythenwe'llacceptyou,andyougoafterthosekindofboundaries,thenyougetintotrouble.Andsowhathappensiswekindofpackageourselvesupinchildhoodtokindofgetourselvesthroughchildhood.Andinadulthood,ifwearegonnamakethetransitionintobecomingapsychologicallyhealthyandmatureadultbecausemanyofusarriveintoadulthoodbiologicallyadults,butpsychologicallystilladolescents,andweknowweknowwhowearebecausehowmanytimeswhenweflipoutorgointodrama,orbecomereactive,weemotionallyregresstobeinganadolescentorayoungchild.Thenexttimeyouareinblameorresentmentorthrowingatempertantrum,inthemomentofseeingthat,smiletoyourselfandjustsay,"HowoldamIrightnow?"Right,you'veemotionallyregressed,andwedoitallthetime.Anytimewe'reengaginginblameorresentment,we'veemotionallyregressed.Soworkingwiththeshadowislearningtowelcomebackallofthoseexiledpartsofourselves.Now,what'sincredibleaboutlifeis,lifewillbringyouthepeoplewhoembodythoseparts.Soiftherearespecificpeopleortypesofpeopleinyourlifewhotriggerandactivateyou,ifyounaturallygotojudgeverystrongly,theyarepointingbacktoyoutheaspectofyouthatyouneedtoturntowardsandwelcome.Sosay,forexample,Iwaswithsomeonewhowasreallyexuberantandveryloudandgregarious,andIaminthereinmykindofarrogance,going,"Theyshouldnotbethatway.Theyshouldbe,well,kindoflikeme."AndifI'moverreactingtothatandI'mgettingtensed,theyarethemessengerfromlifedesignedtopointouttometheexuberantpartofmethatIneedtowelcome.Andso,hereisanamazingpractice.So,say,forthisexuberanceandIwasdenyingthat,andatonestageIdiddenythat.Thisbeautifulpractice,whatyoudoisyoujustacknowledge,"Okay.Thisisashadowpartthat'scomeup."Youjustsilentlysaytoyourself,"Iamexuberanceandfreedom."Andthenanamazingthinghappens.Whenyouaddfreedomintowhateverthequalityisthatneedstobewelcomedback,italmostunlocksthedoortothatpartofyoucomingback.It'sincredible.Andwehaveopposedtheshadow.Sosometimes,youknow,weovervaluecertainpeopleandqualities,"Wow,it'slike,youknow,thatpersonisjustsoeloquent."Andsowedenyoureloquence."Iameloquenceandfreedom."Andthenyoufeelashiftinsideofyou.Andit'slike,ifyoucanimagine,it'slikediscoveringonedayyouliveinthisvastbeautifulmansion,andthatmansionisyours.Andyetyou'veonlybeenlivingonthefirstfloorofit.You'veneverbeentofloortwoandthreeandpeekedinsidetheotherrooms.Andso,aswestarttoworkwithashadow,basicallywestarttoopenallthedoorsofourbeingorthemansion,andwewelcomewhatisthere.Youknow,somepeopletheirshadowcomesoutwhenthey'redrunk,right.Sothesearethekindofquiet,reservedpeopleandthentheyhavealcohol,ortheytakedrugsandmedications,andlikethisotheraspectofthempopsout,takesoverforanhourortwo,andthenafterwardstheyfeelashamedaboutit,andtheygo,"Whatwasthat?Thatwasn'tme."Well,itwaspartofyou,andyourjobistoturntowardsitandwelcomeitbackhome.Andso,workingwiththeshadowisreallythekeytowhatwecallself-actualizing,whichmeansdevelopingintoahealthy,integratedfunctionalhumanbeingwhoisself-accepting,whoisbecomingself-aware,whoiswakinguptoadesiretobasicallystartshowingupasawiseandmorelovinghumanbeing.Andsotherecomesatimeinallofourdevelopmentwheretheoldwaybeingintheworlddoesnotserveus,


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doesnotserveourlovedones,andwehavetoupgradeit.Andthatiswhattheself-actualizationprocessisallabout,andworkingskillfullywithashadowisanintegralpartofthat.Katie:Yeah,andhowmuchprobablylessconflictwe'llhaveintheworldifwecanallshowupfromthatpointandfromthatmindset.Mark:So,here'sthething.Thisisthething,right,it'slikewe'renotdoingthisforourselves.Weare,butwe'redoingitforthewhole.It'slikeaveryprofoundshifthappens.Whenwegofromtheattitudeof,"WhatcanIgetfromlife?To,Life,whatwouldyouhavemedo?Whowouldyouhavemebecome?"Whenweshiftfromegocentrictolife-centric,aprofoundthinghappens.Wediscoveronelevelthatourlifeisnotourlife.Itbelongstolife.It'sjustthatwearethecustodiansofthisbodyandmind.Andourinvitationandjobistolearnhowtoskillfullyworkwithandlookafterthisbodyandmind,andplaceitinserviceoflife.Andsowhatstartstohappenis,aswelearnhowtotakecareofthisbodyandmindofours,andthat'sjustfoundationalthings,it'sgoodnutrition,it'shealthylifestyles,it'sgoodself-care,islearninghowtotrainourattentionsowecanfocusonthethingsweneedtofocus.Itmeanslearninghowtowelcomeandworkwithouremotionsandourstress.Itmeansknowingwhentohowtoworkskillfullywithbeliefsystemsandletgoofbeliefsystemsthatdon'tserveus.Itmeanslearninghowtosethealthyboundaries,physical,sexual,emotional,psychological,spiritualboundaries.Itmeanslearninghowtobecomeempathic,totruly,deeplylisten,andtoseeothersnotthroughthehead,whichalwaysdivides,buttoseeotherswiththeeyesoftheheartthatseeintooursharedhumanity.Andaswelearnthesefoundationalskills,andtherealityis,weallneedtodothis.Aswestarttodothis,wejuststartshowingupconsistentlyandimperfectly,becausewedon'twanttheperfectionstogetholdofthis,consistentlyasahealthier,moreconsciousawakeninghumanbeing.Andthenguesswhat?Wewilldiscoverthatourgiftistothepresentmomentinfrontofus.Forallofusarecustodiansofthesliceofthepresentmomentthat'sinfrontofus.Wearetheretoservethat.Sowhenwegointoourheadsabout,"WhatI'mIsupposedtodowithmylife?Andwhat'smygreaterlifepurpose?"Atthedeepestlevel,it'saboutsimplybeingpresentto,andservingof,themomentthat'sinfrontofuswithourfullattention.Andsooneofthegreatestchallengesforallofusisthatwestartofflivingwithinthismind-madeprisoncalledtheegoitself.Andweknowifwe'relivinginsideofit,becausewewillfeelseparatefromlife.Ifyourday-to-dayexperienceisfeelingseparate,andexperiencingtheworldthroughthefilterof"meandnotme"andcompulsoryjudgingthat,youjustneedtoknowyou'relivingwithinthemind-madeprison,apsychicfirewallcreatedinchildhoodtokeepyousafethatnolongerservesyou.Andthatwhoyouareistobediscoveredwhenyoucomeoutofyourheadbackintoreality.AndthegatewaypracticethatIteachforthat,thatI'dlovetoofferhere,Katie,iscalledcenteringpractice.Now,thegreatthingwiththisisyoucanuseitthroughouttheday.I'mnotgonnatellanyonetogoawayandputasidehalfanhour,anhourtomeditate.Thisis,youknow,it'slikeyoureverydaylifeisyourpractice.Itisyourteacher,andcenteringpracticeyoucandoallthetime.Sohere'stheinvitation.Thisisanincrediblethingtodo,andIwouldloveeveryonelisteningtothistotryitatleastacoupleoftimes.Andthegoldenruleiswhenyoudothesepracticesthereshouldbenoeffortortrying.Youdoitwithasmileontheinside.Sothatjusthelpstosoftentheperfectionistthatmanyofushave.Andhere'swhatyoudo.


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Ifit'ssafeforyoutodothis,you'renotdriving,justcloseyoureyes,andwithouteffortortryingjustbreathedownintoyourlowerbelly,allowingthelowerbellytobecomesoftwhilstcountingsilentlydownfromfive.Soyougofive,four,three,two,one.Arrivinginyourbelly,ifithelps,justplaceyourhandthere,andthenwithoutgoingbackuptoyourhead,gentlyopenyoureyes,butkeepyourfocusinyourlowerbelly.Andifyou'vedroppeddownintoyourcenter,inthelowerbelly,you'regoingtodiscoversomethingreallyquiteremarkable.Yourmindwouldhavegonestill,youwillfeelgroundedandcenteredinyourbody,andsomuchmoreinthepresentmoment.AndthisistheexperienceofwhatIcallawarepresence.Youfeelawake,alert,centered,engagedandperfectlyprimedtorespondtotheneedsofthemoment.Whenwefeeloverwhelmedbylife,wefeelstuck,wefeelagitated,andthemomentinseeingthatfromthisdayforward,whatIinviteyoutodo,isinthemomentofnoticingthat,tosmileandpracticecentering.Comebackdownintorealityagain,andthenproceedfromthere.Andthenameofthegameisthis,ifyoueverwanttofeelcloseandconnectedtoanotherhumanbeing,itisimpossibletodothatifyou'reperceivingthemfromthehead,becausetheonlythingyou'reintimatewithwhenyouperceivefromtheheadisyourownthoughtsaboutthem.Youdropdowntoyourbelly,becomecentered,andthenfromthere,practicelookingatthem.Andwhatyou'regonnanoticeisthatyoufeelsomuchmoreconnectedtothem,andtheywillfeelfeltandseenbyyou.Andsothisveryfoundationalskillisjustsimplylearninghowtodevelopalevelofmasteryoveryourattentionandyourstateofconsciousness.Veryfewpeople,apartfromthosewhomeditatealongtimeknowhowtodothis.Sothecenteringpracticeissomethingyoucanapplystraightaway,andthenyoudiscover,"Oh,mygosh.Ispentallofmylifelivingupinmyhead,feelingaloneandisolatedwhichisaperceptualartifact,feelingdisconnectedfromothersandveryjudgmentalofthemandothers,whereas,allalong,byactuallyjustdroppingintomycenter,IcomeintorealityandIcanseeclearly.Ifeelconnected.Ifeelempowered.Ifeelbetterabletorespondtolife'schallengesthisway."Andthenthedealisthis,whenyouneedtouseyourheadtothink,plan,analyze,byallmeans,gobackuptoyourhead,haveagoodoldthink,butthenwhenyou'refinished,pleasecomebackdownagainintoyourhomebase,whichisthecenteringpractice.Katie:Yeah,that'sgreatandsuchasimplethingthatanyofuscanreallyaddprettymuch,likeyousaid,anytimeintheday.

ThispodcastisbroughttoyoubyVivos.Thisissomethingwerecentlyinvestedinforourentirefamilyandweareabsolutelylovingitandhereiswhy.So,datashowsthatthenutritionwereceiveinuterodeterminesourpalatedevelopmentandhownarroworopenourairwayandjawstructureare.Soanarrowmouth,jawandairwayincreasethechancesofneedingbraces,ofgettingsleepapnea,breathingdifficultiesandmuchmore.Butitwasprettymuchassumedthatyourjawstructurewassetinstoneonceyouwerebornorforsureafterthefirstcoupleofyearsoflife.ButVivoshasfoundthatnotonlyisthisnottrue,buttheycreatedanon-invasive,non-surgical,easywayofwideningthemaxilla,thejawandtheairway.Soforourkids,thismeansthattheygettoavoidthebracesthatmyhusbandandIbothhadandformyhusband,thismeanshissleepapneahasdisappearedandhestoppedsnoring,whichisabonusforme.I’llbewritingmoreaboutthissoonbutyoucancheckthemout,inthemeantime,atwellnessmama.com/go/vivos


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ThispodcastisbroughttoyoubyPhatFudge.Ifyou’venevertriedit,thisisessentiallycoffeemeatsfudgemeetsenergybombandit’sdelicious.InventedbymyfriendMaryShenouda,thison-the-gofoodisnutrient-denseanddelicious.Ioftentravelwithafewoftheseinmysuitcaseforaquickbreakfastormealiftherearen’tgoodfoodoptionswheneverI’mtraveling.WellnessMamalistenerscangetadiscount20%offwiththecode“wellnessmama”atwellnessmama.com/go/phat-fudge

Katie:I'mcurious,wetalkedalittlebitaboutthiswhenwemetatBulletproof,butI'dloveifyoucouldgoalittledeeperonithereduringtheinterview,isyoumentionedsomanyofthesethingsoriginateduringchildhood.Andalotofthepeoplelistening,themajorityareparents.SoI'mcuriouswhatyou'redoingwithyourownchildren,andanytipsyouhaveforparentstohelpkidstomaybeavoidsomeofthosepitfallsthathappeninchildhood,ortohelpthemworkthroughtheminahealthyway.Mark:Yeah,definitely.Well,thefirstthingtosayis,somydaughteris12,mysonis6,andatonelevel,meandmywifearestilltryingtofigureitout.Butwe'rebothreallyverycommittedparentsandwhatwe'restartingtorealizeisthenumberonewayweimpactourchildrenisbythewaywearewiththem.Andthatisadirectreflectionofourlevelofconsciousness,andourmoodandmindstate.Sothefirstthingisbyustakingresponsibilityfordealingwithourstressandemotions,byusprioritizinggoodself-care,and,youknow,wemeditateandvariousotherthings,thathasthebiggestimpactonthem,becausewhatwehaverealizedaswellislikewhenwe'restressedandtense,guesswhat?They'restressedandtense.Whenwe'reinourheartsandlovingandpresentandaccepting,theyrelax,andthentheirbestselfcomesout.Sothenumberonethingis,ofcourse,takingcareofourselvesfirstandrole-modelingthat.Butthesecondthingiswefounditreallyhelpfultobuildinfamilyrituals.Andwe'rekindofreallybigonthis,andwe'reexcitedbywhatwe'vediscoveredwiththis,whichishavingdailysimpleritualsandpracticesandweeklypracticethatconnectusasafamily.Sowespenttimetogoasafamilytofigureoutwhatourfamilyvaluesare,andwetalkaboutthemonaweeklybasis.Youknow,wedogratitudepracticebeforewehaveourfoodatdinnertime.Wejusttakeamomenttogivethanksforthefoodthat'sinfrontofus,andwehavetaughtourchildrentoreallyfeelthegratitude.Soit'snotacognitiveexercise,toreallyfeelit.Beforetheygotobed,wedoaverybriefkindofmeditationandprayerfulpracticeaswell.Andthebiggestthingforusasbeingtohavequalitytimewithourchildren,andmostofthatisaboutwhenwe'rewiththem,we'rereallywiththem.Andsoinmyearlydaysofbeingafather,Iwasaverydistractedfather.Andphysicallythen,butemotionally,spirituallysimplynotthere.Andso,whatItendtodois,thisisareallygoodpracticeforanyone,it'slikebeforeyouseeyourchildreninthemorning,takeamomenttocenteryourselfinyourlowerbelly.Andthenwhentheycomethroughthedoororyougodownstairsandseethem,lookthemintheeyesonebyone,andthengivethemyourgreetings,like,"Goodmorning,sweetheart,"orwhatever,whateverisnaturalandtrueforyou,butreallylookatthemfrompresence,anditjustcanbelikeforamicromoment,andinthatmomenttheywillfeelthatyouhaveseenthem,andthey'llfeelthatconnection.Sothosemicromoments,Ipracticequitealot.Theotherthingis,youknow,asbusyparentswe'vegotathousandandonethingstodo,soonethingwe'refoundreallyhelpfulistoreallylookatourroutinesandstripawayunnecessarycomplexityandstress.It'slike,"Howcanwebuildspaciousnessintoourdailylivesandourweeklyroutinesowecanjusthangouttogether,wecanjustbetogether?"Youknow,sowehaveplaytimeandone-on-onetimetogether,andjustfuntimeallofusdoingdifferentthings,butraisethequality


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ofattentioninthatmomentthatmattersmost.Andtheotherthingiswe'vegotbetterataskingquestionsofourchildren.SoIthink,youknow,intheearlydays,youknow,maybebecauseIteachalot,youknow,I'dbedoingtheusualthingof,youknow,teachingandlecturingmychildrenandabouthealthandstuff,andofcourse,theyjustputupabarriertothat.AndsothesedaysI'mtakingattitudeofmuchmoreofjustsimplybeingcuriousaboutwhotheyare,andwakingupwiththeattitudeofwhoaretheytoday.Whoismywifetoday?WhoamItoday?AndnevertakingforgrantedthatIknowwhotheyare,thattheyarethesamehumanbeingstheywereyesterday.Sobeingcurious.kindofaskingquestionsabouttheday,likeItakemydaughtertodanceclass,andmymostprecioustimewithheriswhenI'minthecarwithher.Ijustlovelisteningtoherandhearingaboutherday,what'sgoingonwithherfriends.AndjustsoIguesswe'reattheplacenowwheretheycansharethemselveswithus,we'representenoughmostofthetime,notallthetime,butmostofthetimetohearthem.Andwhenwe'rebusyanddistracted,we'llsaytothem,"Listen,youknow,Ican'thearrightnow,butIreallywanttoandwe'llcomebacktoitlateron,"andthenthekeyis,ofcourse,todothat.So,youknow,Ithinkit's,doingthis,Katie,it'skindofimperfect,butwe'rekindofdoingourbestlikemanyparents,butIthinkthebigthingisgoodself-care,clearaboutfamilyvalues,sharedfamilyrituals,andqualityofpresencewhenwe'rewithourchildren.Katie:Yeah.Suchgreattips.AndIwannamakesureweleavetimetotalkaboutyournewcourse,whichiscalledBeUnlimited,becauseIfeellikeitprobablyembodiesalotofthethingsthatyou'vementioned.Butwiththetimethatwehaveleft,canyouexplainwhatthatisandkindoftakeusthroughthefiveprinciplesoftheBeUnlimitedprogram?Mark:Yeah,ofcourse.SoIworkverycloselywithDaveAsprey,whowillbefamiliartosomeofthelisteners.AndDaveistheCEOofBulletproof,andwemetacoupleofyearsagoonVancouverIslandwhereIusedtolive.Andwereallyhaveasharedcommitmenttoimprovingthequalityoflivesofmillionsofpeopleonquiteascale.Andoneoftheaspirationsforuswastocreateaverypracticalexperientialprogramthatcouldbemadeavailabletothousandsofpeople,thatwouldteachthemsomeoftheverysimplepracticesandprinciples,thekindofstuffI'vebeensharingherealready,inwaysthatpeoplecanapplytotheirlives,andexperienceverypositiveshiftsintheirwellbeingandtheirsenseofinnerfreedomandvitalityinashortperiodoftime.Andsowecreatedthisfive-weekprogramwecallBeUnlimited,YourBridgetoPersonalFreedomandSelf-Mastery.Andithasbeensuchajoytorecord.Anditbasicallytakesyoustep-by-stepthroughthekindofthingswe'vestartedtoexplorehere.Andattheheartofitisaboutwakinguptoourselvesasawarepresence.We'renotego.Wehaveanego,andmostofusexperiencelifethroughtheego,butit'snotwhoweare.Sothefirstmoduleandthefirststepisabouthowtowakeuptoawarepresence.SoI'llteachyouforaspecificpracticestodothat,andit'sreallysimpleandstraightforward.Thechallenges,ofcourse,howweremainstableinthatconnectiontoawarepresence.Andthat'swherethesubsequentweekscomein.Sothenwegointopoweringup.Soit'sonethingtobeabletoshiftinthisinternalstateofconsciousnessondemand,welearnthatinweekone.Butthenweneedalotofenergy.Soalotofpeoplestrugglewithenergyissues,youknow,they'rekindoftired,andyouknowwhatwe'relikewhenwe'retired.Whenwe'retiedwegeteasilydistractedandwetendtokindofreverttoourdefaulthabitsofwatchingtoomuchTV,eatingsugar,


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you'renotexercising,andthatkindofstuff.Sowehaveawholeweek,theyworkonwithDaveonteachingpeoplehowtoreallymanagetheirenergymoreskillfully,howtogeneratealotmoreenergy.Andreally,there'sthreemainsourcesofenergy.There'sbiologicalenergywhichcomesfromourfood,nutritionandourmitochondria,sowetakeagoodlookatthat.Thepsychologicalenergy,whichisaboutengaginginpracticesandthingsthataremeaningfultoyou,thatexciteyouandenthuseyou.Andthenthere'sspirituallifeforceenergywhichis,aswelearntolivemorefromtheheartandfromintegrityandliveinharmonywiththewaythingsare,withlifeitselfandopenuptothat,andmaybestartlooseningourprivateagendaandourpropensitytocontrol,butactuallyrelaxabitmoreintotheflowoflife,whilsttakingcareofourbody,whatwefindisthatwetapintothisdeeper,morenourishingwellspringofenergyandaliveness.Soweexplorethatinweektwo.Andthenweekthreeisaboutcleaningup.Andthisisthemostchallengingbutliberatingpartofthetrainingprogram.Iteachyouhowtosystematicallystartcleaningupyourenvironment.Thatmeansgettingridofallthechemicalstuff.Italsomeansde-clutteringaswellifthat'ssomethingthat'srelevanttoyou.Iteachyouhowtostartcleaningupyourbiology,whichmeanscleaningupyourdiet,yourlifestyle,andthenthemostchallengingpiece,butthemostliberatingbit,howtocleanupyourpsychology.Yousee,manyofusgothroughoutlifeholdingdown,repressingwhatweexperience.Andthatexperienceremainswithinuslikeabeachballwe'reholdingunderwater,andloadsofushavehundredsofthesebeachballswe'reholdingunderwater.Andguesswhat?That'sreallyhardwork.Ittakesalotofourenergy.SoI'vecreatedaprocessforsystematicallywelcomingandworkingwiththesebeachballs.AndthereleasingpracticeIshowedearlieronisattheheartofthat.There,intoweekfour,whichisaboutgrowingup.Soyouknowhowmanyofushaveawholebunchofhabitsthatareoutdated,donotserveus,bringouttheworstofus.SoI'mgoingtoteachyouaprocessforupgradingthosehabits.So,basically,we'llbemore…becomehealthier,morefunctional,psychologicallymaturehumanbeings,andwiththatwegrowinawareness,andthenwe'reactuallyofgreaterservicetoothers.Andthenthefinalweekisaboutshowingup.Andit'swakinguptothepossibility,"Isitpossiblethatlifeisacustom-designedcurriculumforourlearninggrowth,awakeningandenjoyment?"Andwhenwestarttorelatetolifeinthisway,westarttowakeupmoretoreality,weconnectwithourauthenticpowerandourgifts,andwestarttoorientatemoretonot,"WhatcanIgetfromlife?"but,"WhatcanIofferlife?"Andso,it'sthatfiveweeksisheldwithinacommunityofpeoplewhogoingthroughthesamething.Iescortyouthroughitpersonally.There'svideos,there'sresources,there'spractices.Andwhatwereallyhopeis,bythetimeyouemergefromthatfiveweeks,thatyoufeelempowered,youexperienceamuchhigherlevelofserenityandwellbeing.Whateverchallengeyou'refacing,orwillbefacinginthefuture,you'llhaveresourcestodealwithitsomuchmoreeffectively.Andalso,hopefully,alongthewayyou'reconnectingwithotherlike-mindedpeoplethatyoucancontinuetodevelopalongwithaswell,Sothat'sthenutshellofBeUnlimited.Andyoucangotobeunlimitedtraining.comtofindoutmore.Katie:Yeah,absolutely.We'llhavelinksintheshownotesaswellwithwellnessmama.fm.AndIbelievethere'saspecialofferwe'dputtogetherforlisteners.Theycanfindthatintheshownotesaswell.ButIalwaysliketoendwitheverythingwe'vetalkedabout,andifsomeonereallyresonatedwithanyofthesepointsandfeellikethisisworktheyneedtodo,whatwouldbeyourfirstbabystep?Orwhereyouwouldencourageeveryonelisteningtojuststarttomakestepsinthisdirection?


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Mark:Yeah.I'llsaythefirstthingistounderstandthatbeneathandbeyond,theconstantmindchatterandthevoiceinyourheadisanoceanofcalmandwellbeingthatyoucanstarttoaccessbycomingoutofyourheadintothepresentmomentthroughthegatewayofthelowerbellyusingcenteringpractice.Andthemoreyoudothat,themoreyoudisengageinhelpfulthoughtsandstoriesanddramasandnarrativesandkeepcomingbacktoreality,themoreempoweredandbetterableyou'llbeabletodealwithwhateverisinfrontofyou.Katie:Iloveit.Dr.Mark,thankyousomuchforbeinghere.ThishasbeenareallyfunepisodeandIknowit'sgoingtohelpalotofpeople.Iappreciateyourtimesomuch.Mark:You'rewelcome.Katie:Andthankstoallofyouforlistening,andIwillseeyounexttimeonthe"TheHealthyMomsPodcast."

Ifyou'reenjoyingtheseinterviews,wouldyoupleasetaketwominutestoleavearatingorreviewoniTunesforme?Doingthishelpsmorepeopletofindthepodcast,whichmeansevenmoremomsandfamiliescouldbenefitfromtheinformation.Ireallyappreciateyourtime,andthanksasalwaysforlistening.

141- How to Accept Yourself, Foster Community and Be ...€¦ · nutrition and say, "Everything's down to nutritional problems," and underplay the emotional side, the spiritual side,

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