Happy Winter Solstice! ❄️ Today marks the start of a magical season for the awakening mind—a perfect moment to reflect, reset, and recharge as the days begin to lengthen. I’m thrilled to share my guest appearance on the Growth, Grace, Gratitude Podcast 🎙️ where I dive deep into the wonders of resilience through the lens of cognitive neuroscience. I really enjoyed this wonderful poolside conversation with the amazing interviewer, @Blueblisscoach. Her thoughtful questions and warm energy made it an unforgettable discussion! ✨ We explore practical strategies for: • Building an unshakable mindset • Harnessing the power of neuroplasticity • Cultivating resilience, even in life’s toughest seasons (Side note: My apologies for the slightly kerfuffled mic 🎙️—I recall having some technical difficulties that day, but I hope the insights make up for it!) 🎧 Listen to the full episode here: https://open.spotify.com/episode/7vvnw5fFuAkLnas7NnCuBX?si=7jZ-4-eyRaS_UguCmRiCmw Step into the wonderland of a stronger, more mindful you this season. Share your favorite insights below! ⬇️

Healthy Minds Need Healthy Foods! Here’s one of mine! What’s yours? I love experimenting with pancake recipes🥞 Dr. Heath’s CocoProtein Powercakes Ingredients Makes 2 servings: 🥞3 small pancakes each (I like 2 BIGGER pancakes) •1/4 cup almond flour (low-carb, nutrient-dense base) •2 tbsp flaxseed meal (high fiber, omega-3 boost) •1 scoop protein powder (vanilla or coconut flavor; ~20g protein) •1 tsp baking powder (for fluffiness) •2 tsp unsweetened shredded coconut (for texture and flavor) •2 large egg whites (high protein, low calorie) •2 tbsp unsweetened almond milk (low-calorie moisture) •1 tsp monk fruit sweetener (optional, sugar-free sweetness) •1/2 tsp coconut extract (adds flavor without calories) Instructions 1. Combine almond flour, flaxseed meal, protein powder, baking powder, and shredded coconut in a mixing bowl. 2. Whisk together egg whites, almond milk, coconut extract, and monk fruit sweetener in a separate bowl. 3. Gradually add the wet ingredients to the dry ingredients, stirring until smooth. Let the batter sit for 1–2 minutes to thicken. 4. Heat a non-stick skillet over medium-low heat and lightly grease if needed. I like buttery Pam spray. Let the skillet heat for about a minute or less. 5. Pour small amounts of batter to form maybe 1-2 pancakes per skillet. Cook for 1–2 minutes on one side until bubbles form, then flip and cook for another minute (Careful 👀 don’t overcook) 6. Serve with light toppings like sugar-free syrup, fresh berries, SF white chocolate chips, or a sprinkle of toasted coconut. Nutrition Facts (Per Serving): • Calories: 212 kcal • Protein: 18.5g • Carbs: 8.75g • Fiber: 4.1g • Fat: 12.6g Why These “Powercakes” Rock 🤘 • High Protein: Boosts muscle recovery and satiety. • Low-Carb: Perfect for low-carb diets without sacrificing flavor. • High Fiber: Supports digestion and helps keep you full. • Clean Ingredients: No artificial additives, sugars, or fillers. • Rich Coconut Flavor: A delicious, nutrient-packed alternative to processed mixes.

When was the last time you sat in pure silence? No phone. No distractions. Just you and your thoughts. No matter what you’re recovering from today - mental exhaustion, a substance, a trauma, a loss - your greatest self-discoveries happen when you pause and listen for what’s deep within —really listen. This morning, afternoon, evening, take 3 minutes of silence and let your thoughts flow. Notice what arises. Then bring those insights back here to share and grow with the group. 🔑 Silence isn’t empty; it’s full of answers. Let’s unlock them together.

Hello, if I listen on YouTube, it's the same thing right? Does it prevent me from moving forward in the program? Thank you

Ok Masterclass members, how are you assessing and mastering stress during the holidays? I ran across a tool many years ago that gives a quick measurement: The LSI Grab a calculator and add up the numbers associated with events you’ve experienced in the last 12 months. What’s your score? Life Event,Stress Score Death of a spouse,100 Divorce,73 Marital separation,65 Imprisonment,63 Death of a close family member,63 Personal injury or illness,53 Marriage,50 Being fired from work,47 Marital reconciliation,45 Retirement,45 Change in health of family member,44 Pregnancy,40 Sexual difficulties,39 Gaining a new family member,39 Business readjustment,39 Change in financial state,38 Death of a close friend,37 Change to a different line of work,36 Change in frequency of arguments,35 Major mortgage or loan,31 Foreclosure of mortgage or loan,30 Change in responsibilities at work,29 Child leaving home,29 Trouble with in-laws,29 Outstanding personal achievement,28 Spouse begins or stops work,26 Starting or finishing school,26 Change in living conditions,25 Revision of personal habits,24 Trouble with boss,23 Change in work hours or conditions,20 Change in residence,20 Change in schools,20 Change in recreation,19 Change in church activities,19 Change in social activities,18 Minor mortgage or loan,17 Change in sleeping habits,16 Change in family gatherings,15 Change in eating habits,15 Vacation,13 Major holidays,12 Minor violations of the law,11