End Anxiety, Beat Burnout and Boost Energy — A Blueprint by Top Holistic Doc Robin Berzin

If you’re a woman looking to beat burnout, end anxiety or boost your energy, Dr. Robin Berzin, MD, has a blueprint for you. Dr. Berzin is a physician and the Founder and CEO of Parsley Health, America’s leading holistic medical practice designed to help women overcome chronic conditions. Her new book, State Change, is out now. We recently caught up with Dr. Berzin to talk about her book and how she has made it her mission to help shine the light on all the intricacies of women’s health and the interconnectedness of mental well-being and its physical barriers. Dr. Berzin offers a path forward, and a call to action for women to take control of their health and to dispel the myth so often heard by many suffering from mysterious and/or chronic ailments that it’s “all in your head.” Read on to learn more about the premise of Dr. Berzin’s new book, the “state change” that those who are chronically ill can achieve, her 30-day plan to beat burnout, end anxiety and boost energy and more. 4 Questions for Dr. Robin Berzin, MD, author of ‘State Change’ Q. Can you talk about the premise of your new book, “State Change”? Are issues such as IBS, autoimmune disease, weight gain and hormonal imbalances purely physical? A. Too often, conventional medicine treats the body as separate from the mind–leaving physical health to primary care doctors and mental health to psychiatrists and psychologists. However, science shows that issues like IBS affect neurotransmitter production, autoimmune diseases are intricately linked to inflammation that can increase the risk of depression, and hormonal or blood sugar imbalances can leave our moods jumping and dipping like a ship caught in a storm. The hidden truth is that physical culprits often masquerade as burnout, depression, anxiety, stress, and persistent fatigue. And that is the premise of State Change. It’s a book that shines a light on the path to overcoming the physical barriers to peak mental health. Q. In “State Change,” you flip the script on the mind-body connection and place one philosophy at the heart of patient care: Peak mental health starts in the body. Can you explain what you mean by that? A. When I say, “peak mental health starts in the body,” I mean that there may be things going on physically that are sabotaging your best efforts to feel mentally well. And until we address them, it’s like trying to climb Everest without first getting to basecamp. When we feel like crap, we’re too often told our symptoms are “all in our heads.” But this isn’t true. My patient Sam was in her late 40s when she came to me. She was experiencing chronic fatigue, brain fog, weight gain and mood swings. She felt like crap. But her previous doctors insisted it was “all in her head” and a result of her age. I knew we had to look deeper, so we ran more advanced diagnostic tests and found out that Sam had an undiagnosed thyroid condition: Hashimoto’s. No amount of caffeine or mood stabilizers would have resolved Sam’s symptoms. To support her mental health, she needed to take steps to transform her physical health. This included supporting her thyroid and removing inflammatory foods, such as wheat and sugar, that trigger her condition. In the end, the key to unlocking Sam’s mental health was a simple blood test. And everyone, particularly women who have been dismissed by their doctors, need to know that when they’re suffering like Sam, it’s definitely not all in their heads. Q. What about people who are chronically ill. It’s true that after feeling bad for a while, you start to forget what feeling good even feels like. “Bad” starts to feel normal. So, what’s the first step for people with chronic conditions to take to achieve what you call “state change”? A. For far too many of us, bad has become the new normal, and we don’t realize that a chronic condition could be lurking under the surface making us feel the way we do. In fact, according to the CDC, one in six Americans have a chronic condition. But because it’s so easy to lose sight of how we’re feeling on a daily basis–to stop listening to those signals our bodies are sending us, the majority of women struggle for 7+ years before getting the care they need. This means that the first step for anyone is to understand your baseline health. At Parsley, we created an in-depth health assessment called the Parsley Symptoms Index–also found in the book–to connect the dots between a patient’s symptoms and their overall well-being and health. This is an incredibly powerful tool for identifying when “bad” has started to become the “new normal” and to create a path to recovery. After our patients complete their Symptom Index, the next step is to run some essential diagnostic tests. There’s a list in the book of all the tests every woman in her 20s, 30s, and 40s should order–all covered by basic insurance. Modern diagnostic testing is one of the best things your doctor can do for you; these tests allow us to establish that baseline by tracking shifts in your body, mind, and mood, and they can even catch a chronic condition before symptoms start to show. This one-two punch is critical for understanding what’s truly going on in your body and paving the way for your own state change. Q. Tell us about your 30-day program for resetting the body and mind to solve issues such as brain fog, burnout and overall well-being. Walk us through what that might look like. A. I created the 30-day kickstarter program with accessibility in mind. It’s a simple and easy roadmap that anyone can use to transform their mental health. 1. Start by taking the Parsley Symptoms Index 2. Get tested! Ask your doctor for: Three blood sugar tests: HgBA1C, fasting glucose, and fasting insulin Three inflammation tests: hsCRP, ESR, and ANA Three thyroid tests:

4 Ways to Improve Your Mental Wellbeing Today

It probably comes as no surprise that people are increasingly, unhappy. According to the CDC as of late June, 2020, over 40 percent of U.S. adults are suffering from increased mental health issues—with a big spike in young adults, essential workers, and caregivers. People are experiencing heightened anxiety, depression, increased substance use, and elevated suicidal ideation. The report found symptoms of anxiety disorder were approximately three times higher than  the same time last year (June, 2019 vs. June, 2020)—25.5 percent versus 8.1 percent, and depressive disorder four times higher— 24 percent versus 6 percent.  The pandemic is continuing to surge with numbers rising as the cold weather begins. Restrictions and curfews are being implemented. Daycares and schools are having to close again. Just as we were getting a glimpse of normalcy, we’re having to take a step back. It’s critical for all of us to recognize that taking care of our mental health is essential at this time. Many of us are looking for something, really anything to help us find some happiness—even if that is just for a moment. And, while we can’t control what is happening on a global scale, there are some things we can do for ourselves.  Here are four science-backed ways to improve your mental wellbeing. Connect with a Friend In a recent interview, Dr. Corinna Keenmon, medical director of psychiatry at Houston Methodist Hospital said, “There are plenty of people in the same boat as you, suffering through the same challenges; and, while we can’t always be with someone in person right now, even just a phone call or video chat can help us connect.” Take a moment to call your friend or relative. You don’t have to talk about what’s bothering you. Just connecting with others, especially if you’ve been isolated for a long period of time can make a huge difference.  Take a Social Media Break Social media can be great. It can help us connect with others (as mentioned above, so important right now!). It can be a way to share photos and updates about our lives with family far away, and it can also make us laugh and inspire us to get moving (hello, dance reels!). But, it can also make people feel more isolated, self-conscious, and even angry. A Pew Research study in 2018 found 71 percent of social media users reported finding content that made them angry. “Seeing others’ curated, polished images of only happy moments or attractive photos can set up an unrealistic expectation of ourselves, and the destructive experience of constantly comparing oneself with others,” Christine Moutier, M.D., practicing psychiatrist and chief medical officer at the American Foundation for Suicide Prevention (AFSP), told SELF magazine in a recent interview. Take a social break. Turn off your alerts and put the phone in a drawer (even 30 minutes can make a difference). If you’re feeling bold, delete the app from your phone for a day (or a week…we dare you!).  t’s proven to help. A 2018 study of over 100 undergrads at the University of Pennsylvania showed a reduction in loneliness and depression after 3 weeks of limiting their time on social platforms (Facebook, Instagram, Snapchat) to 10 minutes a day. Reframe the Negativity It’s easy to dwell on  negativity. We can get caught up in all the “what-ifs.” But, having a positive outlook can work wonders as it relates to your health. A 2019 study revealed that people who focused on the positive in their lives had greater odds of living to over 85 years old. What’s more, they had a 35 percent less chance of suffering from a heart attack or stroke, and had a stronger immune system). The next time you find yourself going down a negative thought spiral, try these three steps: Become Aware of the Thought: Recognize the thought to understand what is happening. Some negative thoughts will pass by; but, if you start to really dwell… Ask Yourself Questions: Literally ask yourself about the thought. Is this true? How is it affecting you? What advice would you give someone if they came to you with it? Journaling is a great way to do this—it’s actually been proven to help reduce anxiety and even boost performance. Then… Come Up With New View: What can you do right now to help yourself overcome the negativity? Is there something else you can focus on that is more positive?  Focus on Sleep Studies have shown that not getting proper sleep can lead to physical problems like weakened immune systems and mental health problems such as anxiety and depression. So, getting those seven to eight hours each night is imperative.  Set up a sleep routine to help calm your busy brain at night.  5 ways to get you ready for sound sleep: Set a regular bedtime. Your body craves consistency, and you’re more likely to get enough sleep if you schedule rest like your other important tasks. At Nutritious Life, we call this practicing good sleep hygiene. Create a cutoff time for coffee (and wine): While a cup (or two) of coffee in the morning can help you feel more alert during the day, as you acclimate to an earlier wake-up time your caffeine consumption should stop around lunchtime. Otherwise, you risk not being able to fall asleep that night. The same goes for a nightly glass of wine or cocktail. If you have a glass of wine with dinner, make sure there’s a three-hour time frame between then and when you go to sleep. While alcohol might make you feel more drowsy and make it easier to fall asleep, it can take a toll on the quality of sleep you get throughout the night (which makes it harder to get up in the a.m.). Exercise. Working out can improve sleep in many ways, including relief of muscle tension. Don’t work out right before bed, though, since exercise may make you more alert. If you like, try gentle upper-body stretches to help transition into sleep.

5 Incredible, Science-Backed Benefits of Meditation

Improved self-esteem AND sleep? Time to sit in silence.

Why Scientists and Spiritual Teachers Agree You Should Practice Cultivating Gratitude

And a simple meditation practice to get started.

Meal Prepping Made Easy in 4 Simple Steps

By Christine Anenberg, NLC Meal prepping is one of those things you keep saying you should do, but then you never seem to actually make it happen, right? It can be challenging and stressful (another thing on the to-do list) to plan out and then find the time and motivation to cook REAL CLEAN FOODS during the workweek. But, if you’re guilty of often saying, “Oh crap, what am I going to have for dinner?!” then you need to listen up. These 4 steps could change your life. Meal prepping is all about time management and organization, so I’m gonna help you with both right now. By prepping your individual meals ahead of time, you’re less likely to eat junk, overeat, and stress about your next meal. Meal Prepping Made Easy in 4 Simple Steps: Pick a day that works for you. Sunday Funday might take on a whole new meaning. The most important thing is figuring out when you can devote a couple of hours to meal prep. For some, Sunday is key. For others, Monday nights are the only viable option. Once you get the hang of it, 2 hours start to finish (including cleanup!) is about all you’ll need to set aside. Some of you may even be speedier.  Get your tools ready. Choose containers that are BPA-free and come in various sizes, and organize your fridge before you get prepping so you’ll have room for a week’s worth of grub. Yes, that includes ditching lasts weeks leftovers that are beginning to grow mold. And while you’re shopping for those pretty new glass containers, add a food processor to your kitchen arsenal. Chopping is so much easier and faster when you have a little machine to help you do it. Trust me, it’s worth investing in an electric sous chef when you don’t have a real one. Create your meal plan and get shopping.  Meal prep is all about cooking in bulk and eating leftovers. I recommend preparing up to 5 days worth of food at a time; 5 breakfasts, 5 lunches, 5 dinners and 5 snacks. Your meals should consist of a protein, healthy starch, healthy fat and tons of veggies. Having a manageable meal plan and grocery list keeps you focused and on task at the grocery store and prevents you from overloading your grocery cart with junk. Get comfy in your kitchen and get to work. You’ve laid the groundwork, now it’s time to get cooking. Breakfast: Keep breakfast simple by getting creative with overnight oatmeal mason jars. Fill 5 jars each with ½ rolled oats, 1 tablespoon chia seeds, 1 tablespoon protein powder and enough almond milk to cover your mixture. If you’re the pop into the coffee shop for a pumpkin spice latte morning type, curb that craving by adding 2 tablespoons of pumpkin puree and cinnamon to your oats. Lunch: One of my go to lunches is a ground turkey taco bowl. Saute 2 lbs of organic ground turkey, add in low sodium taco seasoning (or make your own), and roast peppers and onions while the turkey is sauteeing. Take out your five containers and add in each ¼ cup black beans, ½ cup prepared ground turkey, salsa, roasted peppers and onions. One huge mistake people make while meal prepping is not using their time wisely or multitasking. This leads to prolonged cooking time, sweat and (sometimes) tears. Dinner: For dinners, I like to marinate my protein all at once since nobody wants to eat plain chicken breasts all week long. One of my faves: Mix together 1 tablespoon Dijon, ¼ cup balsamic, ¼ cup olive oil, chopped fresh rosemary, garlic and a hint of sea salt into a bowl. Place 5 organic chicken breasts in a glass pan and coat them with the mixture. Marinate for 1 hour then bake for 1 hour at 375 degrees. Save even more time by cutting up sweet potatoes and baking the chicken right on top of them. Snacks: Don’t forget about your grab and go snacks and remember they don’t have to come in a wrapper. Bag up ready to blend smoothie ingredients like ½ banana, ½ cup blueberries, 1 cup chopped kale, 1 teaspoon each of flaxseed, hemp seed and chia seeds. Freeze them up in individual bags since they don’t keep well in the fridge. When you’re ready to enjoy your smoothie, add 1 ½ cups liquid of your choice (I love using coconut water) to the frozen mixture and blend. Homemade hummus (this is where the food processor comes in handy!) and cut-up raw veggies are great to store in individual snack containers, too. Nuts portioned in individual bags are another great snack you can stash in your bag. Some meal prepping rules you’ll want to follow: Stay clear from pre made salads to avoid soggy lettuce or add in lettuce just before eating so it’s fresh. If you don’t have access to a microwave at work, stick to something like a Mediterranean quinoa salad with diced chicken, sun dried tomato, kalamata olive, marinated artichoke, cucumber and lemon. Be sure to let everything cool in the containers before adding lids and stacking in the fridge. Otherwise, you’ll get soggy food and you’ll raise the temperature of your fridge. Now that I have your attention, it’s time to put some prep in your step! Whether you’re trying to save time and money or achieve fitness goals, meal prepping will make your life simpler and less stressful. Find a routine that works for you and your lifestyle, and remember to have fun! Cooking is a fantastic way to express yourself. So throw on your best apron and don’t be afraid to get your hands dirty! About Christine: Christine has worked with tons of families and single folks all around Orange County for the past 4 years.  She grew up in the kitchen alongside her Italian mother who loved finding ways to incorporate a healthy twist to her Italian meals. Her goal

Can’t Sleep? 4 Bulletproof Tools to Kick Insomnia

Can’t sleep? Tossing and turning making for some very restless nights? Losing precious hours of sleep can make even the most bright-eyed and bushy-tailed of us feel groggy, unfocused and just flat out cranky the next day. According to the National Sleep Foundation, more than 60 percent of adults report having sleep problems at least a few nights a week, and greater than 40 percent of adults experience daytime sleepiness severe enough to interfere with their daily activities at least a few days each month. If none of that describes you, we’re all jealous. For the rest of us, we need to be proactive to get ahead on some zzz’s. Science tells us that just like there are healthy foods that help you feel energized, boost your immune system and have glowing skin, there are also foods that help you sleep. But if you’ve got that covered, then I’ve got four non food tips for when you can’t sleep, too. Can’t Sleep? 4 Bulletproof Tools to Kick Insomnia Sleep (with the right) light: It’s time to stop caring what you look like when you’re asleep, peops. A sleep mask can go a long way by creating an environment of complete darkness. I’ve been accused of keeping it too bright in the bedroom, so take it from me, I know this change works. If the whole mask thing freaks you out or you’re more high tech than that you may want to try one of my favorite gadgets by Withings. This sleek alarm clock lights up your room in just the right way to help promote the secretion of sleep hormones! Yep, you read that right. Snooze without sounds: If the sound of cicadas is driving you crazy instead of helping you drift off to sleep, take control of your eardrums and invest in a white noise machine. On the go? Digital noise works, too. In fact, your white noise app just may take Instagram’s spot on your iphone. It’s also useful for those times when you find your hotel room is by the ice machine. Smell your way to sleep: Aromatherapy is one my favorite ways to help with relaxation and sleep. Try a dab of lavender on your pillow or rub into your temples. One study even showed essential oils like lavender cause a similar reaction on specific neuroreceptors as anti-anxiety medications. Lavender has long been associated with reducing anxiety and decreasing insomnia. Have you heard of Lavender and chill? It’s like Netflix and chill without the Netflix. Stress it out: Got things on the mind? I feel your pain, big time. I usually go to bed with just about 1,000 things on my mind nightly. A good way to put the buzzing in your head to rest is to write it down. Yes, put pen to paper and write down the few things you’re stressing about. You can get back to them in the morning but they’ll be less likely to take your zzz’s when you’ve released them for the evening. Can’t sleep just became can’t stay awake. Say goodbye to blinking cell phones, digital clocks, or faulty window shades. It’s time to make your dreams come true and get the rest that you deserve. Now go buy yourself some new fave pjs – seriously, if fun workout gear motivates you to get to the gym, then fun jammies should motivate you to get to bed – and challenge yourself to get a solid 8 hours tonight.