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Well, good morning. Thank you very much for being with us uh or for watching this if you're watching it after the live event. I have a question for you. What was the last time you genuinely felt well? Good. Really good. Like yourself. Do you remember So, not every woman can remember that or it can be difficult. And what we get to talk about today is about the ways that we can little by little start to feel good again. My name is Mindy Tuler. I am a a health educator. I have a master's degree in health and I really love talking about how the pillars of health are the basics. Um, they're our foundation. They're not super sexy. They're not what a lot of the wellness industry is throwing at us these days. And yet, they are what we need to be doing to feel our very best. And we're going to focus today on uh doing things that are doable, that are easy to add in, that aren't reaching for perfection, because that's really not the goal. The goal is to try and do small things in a regular consistent way that are going to provide that foundation for us to feel our very best. And I'm excited to to talk with you about it today. We will be taking questions. If you want to put them in the chat, that would be terrific. And we will get to all of those at the end of the presentation. At the end of the presentation, um I'll also mention to you a couple of free guides that you can download from my website if you're interested. So, I hope you'll stay tuned to that. Um, another thing to bring up right now is that these five pillars of health, uh, and they're really for everyone, but we're going to focus on women. That's the audience that I work with. Um, they are all interconnected. So, doing one well or better has a tendency to inform or affect the others positively and vice versa. So, keep that in mind. And what I hope you'll do as we go through this presentation is think about what which of these might be an area that makes sense for you to decide to work on. When we start making changes to our health, the way for good new habits to stick is for them to be small, to start super small. When we make those New Year's Eve goals for ourselves, the ones that we rarely achieve, it's often because we do something, we we come up with a a goal or an objective that's huge, right? What we want to do today is be thinking about the small things that might be something that you can actually start to put into practice. And the best way to do that is to link them to hook them to something else that you're already doing. So, I want to I want to stress that. Um, the other thing is that this isn't this isn't a a mustdo. This isn't if you don't get all of these done, um, there's something wrong. That's probably the thing that undermines our improving ourselves the very most. So my only rule, if you will, um is that when you fail, and you'll fail because we all fail. I fail, everyone fails. It's part of being human. When we fail, we don't put ourselves down. We don't stomp all over ourselves. We don't throw the baby out with the bathwater. We pick ourselves back up. We remember that tomorrow is another day and another opportunity to keep trying. It's a chance for us to see what maybe wasn't working for us and we can tweak and we can go back. So that's that's the if if there's one thing that you take away from this today, that's what I would like it to be is that just keep trying. There is a great principle that came out of a a business book that I love to talk about and it is it's called the flywheel effect. Um, and the idea is basically that principle of when an object gets in motion, it has a tendency to stay in motion. And that's the same for for us and our good health practices. When we can start do doing something that's good for us that we do consistently, even if it's small, it will pick up motion. It'll pick up mo momentum. And eventually those small little practices have huge huge positive consequences for us, positive outcomes for us. So please keep that in mind. Everything that I'm going to talk about today is backed by evidence and it's very practical and it's it's real. Um I'm not going to be talking with you today about anything that costs tons of money, that takes tons of time because I don't believe in those things. I know from myself and from so many of my clients and colleagues and friends and just observing the world that these these are the things that have a tendency to burn themselves out and they they cost money and take time that often we don't have and so they are unattainable in a lot of ways. All the things that I'm going to talk with you about are are very very doable. they're within your reach. Um, and they're great places to start. If there's any one pillar of health or multiple that you want to dive more deeply into, there's so much more as well, but let's start with the basics. All right, so food. This one is it can be a tricky one. Um, we all have to eat and in fact do it more than one time a day. And food that nourishes our body has such a dramatic effect on how we feel. The way I'd like to start talking with you about it today is talking about plants. There's been a lot of emphasis on protein lately. And protein is important, don't get me wrong. Um, we definitely want to get enough protein. And I I wholeheartedly underscore um that sort of movement that's going on. However, I think that plants are getting a little bit lost in the conversation. Plants are the things that help keep our immune system running and that is critical to us feeling our best. It's critical to our bodies not being in a state of chronic stress, um, of chronic inflammation. And so, I'd like to talk with you about the idea of eating 30 plants per week. And it might sound like a lot, but I promise it's actually super doable. One of the more important things to consider is is maybe not that number because you might already be getting it, but that we want to get different plants each week if we possibly can. We don't want to duplicate our 30 plants per week over and over again because our gut loves diversity. It it thrives on eating different kinds of plants. And so a plant is a fruit or a vegetable. Uh so keep that in mind. And it's it's maybe even more than what you're thinking. It's um like herbs and spices, nuts, all of these things are plants. So you can get a little creative when you're thinking about this. But a great goal is to try and get 30 different plants each week. Um that that diversity in your gut really then reflects in your mood. It reflects in your sleep quality. Um, it has an impact on your hormones. It has an impact on all your organ systems because when our gut is happy, it's producing serotonin. That's where the majority of our body's serotonin is produced. And if you think about serotonin, we hear about it all the time kind of in one way or another, maybe directly or indirectly, but so many of the anti-anxiety or anti-depressants that um kind of are widely prescribed are about increasing serotonin in our brains and bodies. Well, we can do that naturally by eating well. So, without wanting to harp too much on how important good health through nutrition is, because that can feel like I'm telling you have to do something and I don't want to do that. But, um, consider adding more plants. If that's the one thing I could help everyone do for their nutrition, it would be by starting to eat more plants. And it's it's not necessarily like a whole plant. You don't have to eat, you know, um, a whole grapefruit for instance, but, uh, adding a portion of something through like a fruit salad or on a green salad is a great way of doing it. If you eat oatmeal in the morning and you add in already some nuts and some berries, then you've already got a nice set of plants that you're ingesting. Think about that. Um, a great way to get that variety of plants in your diet is a green salad. So, if you like green salads or and you know, a good salad bar, that's a a great way to do it and I I highly recommend it. Um, and then of course vary those those plants. Um, try something new and and you can add just like a little bit of of this and that and that counts and your your gut is going to be really really happy. It's it's it can't probably can't be um overstated that our our gut in fact some scientists some researchers some people in this space are calling it um our second brain and I know a few people who might go as far as saying that the gut is our first brain and it has more to do with with how we feel and you know how we feel is then it comes out in how we behave and and and and how we think. So, it's very very important to our daily routine. So, I'd really really stress um try to eat whole, healthy, nourishing food if you possibly can. If that sounds hard, start by adding just in a little bit of of plants, few more plants in your diet and see how you go. All right. Pillar number two is movement. and we're deliberately not calling it exercise because [clears throat] that can feel again um like something that's out of touch and out of reach for whatever reason. You know, maybe we haven't been exercising for a long time. Maybe we've been injured or something else has happened that's interrupted that pattern. But joyful movement, movement that you enjoy is something that I hope is available to to most of us. And it really is uh like miraculous things happen in our body when we move and we move with purpose and we move with joy. So brain derived neurotropic factor it's a mouthful BDNF um but it's something that our brain produces that could be described kind of as miracle growth for the brain and it releases after 20 or 30 minutes of movement. and it's it's going to do just amazing things for your body. Um it's going to really make you feel great. So it's going to improve uh mood, memory, focus, emotional regulation as you can see on the slide. Um and and overall just uplift you charge up those batteries and it's something that hopefully each one of us can can find that we enjoy. So maybe it's gardening and moving around in your yard and being outside. Maybe it's just a walk, a walk with your dog perhaps. Um breathing in fresh air, looking at the trees and the plants and everything around us and and being grateful. Um, think about uh, you know, maybe maybe you like to swim or you could join an exercise class that's uh, doing something in water that's soft on joints, cycling, um, dancing in your kitchen. I do that quite a bit. Uh, whatever it is that's going to work for you. It doesn't need to be over the top. It just needs to be moving your body. And it's it's also something that you want to you know be thoughtful and gentle and and recognize what your limits are depending on whatever is happening for you at the stage of your life. So yeah be be aware of what your body is telling you. Honor what you're hearing from your body and you can bury this up as well with our smartphones these days um and the internet and everything that it has to offer. There are tons of free offers on, you know, YouTube or Tik Tok or wherever you you go for this kind of stuff that you can do something just in your own home that will you can do at your level. You can modify or push to whatever degree feels good for you and just do it in like a few minutes every day if that's a good starting point for you. Um, I really like the walk idea. If that's something that you might um want to give a try to, basically all you need is a a decent pair of shoes. And then maybe put a time on your calendar where you are going to tell yourself you're going to do this. And the the best thing you can try for that is even just getting those shoes on. We just need to take the first, in this case, literal step. um it's the first action that gets us toward that that goal. And in this case, it's some joyful movement. So, consider that. And I think that you're going to find um that's something that is going to almost instantly make you feel a whole lot better. And I have a a little pro tip or or whatever. So, if you've got a presentation coming up, if you've got something important like an exam or whatever it might be, something that um it has a start time, it might stress you out a little bit, you feel like you need to be on the top of your game for it. If you even just take a brisk walk around the block a few minutes before that's going to start, some jumping jacks, some sit-ups, some high knees, um something to get your heart rate going, something to move your body. Uh, and it doesn't have to be for 20 to 30 minutes. It can be just for a few minutes. You will perform better on whatever that thing is that you're about to do. It's it's a it's a cool trick and I and I recommend you give it a try. All right. So, our third pillar is sleep. So, sleep, wow, you guys, this is when we heal. This is when so much happens or could happen should [snorts] happen. And I will I want to be careful with my language here because this is a hard one, right? Um if we feel like we're not getting the kind of sleep that we should, then we start shooting ourselves and then that makes it even harder and we get in this vicious negative cycle. And so I want to back away from that. I do however think that there is almost always room for improvement in our sleep hygiene habits. So maybe consider think about what your sleep routine is right now and think about ways one way that you might be able to improve that tonight and consider what would be doable. So, the way we sleep best is when we start to tell our brain it's time for sleep. If we've got bright lights on, if we've got loud noises going on around us, whether it's from the TV or, you know, our earbuds or whatever it is, um, our brain thinks we're supposed to be up. So, start to create the environment for your brain and body to sleep, uh, in advance. Um, our bodies and brains also the signal it's time for sleep when the temperature changes and gets cooler. So, darken your room. Um, make it cooler. And then really, if you possibly can, this is an important one, it's a big one, stop the screens at least about 30 minutes before you're planning on sleeping. A great way to do that if you feel like you need something to do right up until you go to sleep is to switch to a book and a book that has actual physical paper pages. Uh there's something about that tactile experience that helps our brains to calm down and a calm brain is what helps us to sleep. So, I I would love it if you could consider which one of these might not be happening right now for you and decide if that might be something that's doable for you to to try tonight. One small thing. One small thing. Um, we also want to be really gentle with ourselves around sleep because there's there's pro there's possibly a lot going on there and if that's um hormones, uh, that's that's definitely going to interfere if our hormones aren't balanced um, as women. So, think about that. That might mean that some additional action needs to be taken and maybe speaking with a a health care person that you feel good about. um that might be the next step there if we think hormones are getting in our way of good sleep. Also consider um you know that our diet has a lot to do with how we're going to be sleeping. So if we're eating poorly, it might reflect in us having more difficulties with sleep. So that's that's something else to keep in mind with all of this. Um and I have a note down here at the bottom of this slide. I'm not sure if you're able to see it. it might be able to cover, but that that first question there in the the box at the bottom says, "Do you snore?" And you may not know the answer to this question, but perhaps someone who who you care about, who cares about you might have a little bit of information there. So, if we snore, it's a clue that we may have sleep apnoa, and that's going to interfere with the quality of our sleep every single night. And it's it's a it's a doozy if I'm honest. So without taking this uh talk kind of down that rabbit hole, it's a good question to ask yourself. Do you think you snore? Is it possible that you might have some sleep apnoa? And if there's a yes there, um there are some straightforward simple things that you can do to help. But it might also mean that you need to talk to a healthcare provider around that. And if you if you're wondering about this now for yourself, I can give you more information if you want to contact me after you watch this presentation and I'd love to share those details with you, but we won't go down that that path right now. All right, mindfulness, um, mental fitness. So, this again is something that might affect our sleep quality. Um this is the this is basically not being stuck in either the past uh or the future. It is about being present which is really all we have. It's this moment right now. Giving our full attention to whatever it is we're doing right now. And we are in a world where gosh the statistic that I've heard is that we get more information in the first half an hour of our day through you know our typically our phones but through all of the various feeds and channels and ways that we ingest information. We get more information in the first half an hour of our day than we did in a whole week in the 1950s. When you think about and for some of us we won't have lived in the 1950s but we might have an inkling of what the lifestyle was back then and then you put that up side by side to how we live today and we are barged. We are barged. Our nervous systems don't have a chance to really you know feel calm unless we build that in. That's something that we have to choose and we have to actively uh try and make happen. So how do we do that? Well, if you can put the phone down for sure have periods of time where you are phone free, that would be ideal. But you know that's not always possible. Sometimes these situations are, you know, happening with with all the stuff going on around us. And so it's about finding the calm wherever you can. Um and so we might have moments where we're, you know, our nervous system is going a little bit nuts. It's our body telling us, "Hey, you need to pay attention to what's going on. Is there a threat? Do we need to be concerned? How do we show up?" And that's our body doing its job. But when you're able to reassure yourself that everything's okay, um then we want to have those moments of clarity. calm breath presence. I'm right here right now. So the more that you can come back to that center point, the more your nervous system has that capacity. And a lot of times we can do that through our senses. if that can be a tip for you about how to come back to that center throughout your probably busy chaotic day as most of us um have then uh that's what we want to do. So tap into those five senses and be mindful of what's going on around you. Look at the the colors and the designs and the textures of the things around you. Um, smell the smells uh of where whatever you are, whatever is going on uh inside, outside, what have you. Um, really listen to take in all of the sounds that so much of the time we filter out and we don't even realize are taking place. Maybe it's birds outside. Maybe it's something else. Um, maybe it's the sound of your own breathing. When you eat, try and be really mindful of all of the aspects of the food, particular the particularly the flavors and the textures as you are as you're eating, but also even before that bite goes into your mouth. Mindful eating uh helps our gut. It means that our gut can take its time in digesting. And I think a lot of us probably do experience some gut issues because of the way we eat. And so consider mindful eating as part of all of this as well. Let's see. Did I cover all of our senses? Smell, taste, sight, hearing. Um, so, uh, touch, touch is actually the most nuanced of all of our external senses. And so it can be a really cool thing to, you know, try and feel all the different surfaces, all the different textures of the things that you get to touch throughout the day and let that information come in and and calm you and settle you by being aware of it, by being present with it. Um, let's talk for a second about uh anxiety and how many of us are moving through at least portions of our day in the world with um, you know, worry and concerns. So, the Stoics, well, they they answered a lot of these questions for us a long time ago. And there's something called the control test that I really like. It's simple and we can do it with pretty much anything. And so the question is when you're starting to feel anxious or concerned about something, is this within my ability to influence it? Is there something I can do? Well, if the answer is yes, then there you go. You have an opportunity to act, and that will hopefully reduce that concern. It's the It's the limbo nature. It's the feeling stuck nature that produces that anxiety. If we're able to to act on something and allow us to make a difference in that thing, then great. But if you can't influence it, and I think this is often the case, then we have the opportunity to set it down and practice accepting it, which doesn't mean we like it, but if there's not anything we can do about it, we can accept it and let it go. And then we get to take our energy and move it to something where we do have some influence, where we can make a positive difference. Um, and then practice gratitude, awe, and wonder. So, this life is really a gift. And if we're able to tap into those moments of really being present and seeing all of the amazing parts of life, then that's going to really again charge up our batteries. So when there are opportunities to do that, and they're everywhere. It's just a matter of stopping and taking them in, that's going to do really wonders for your nervous system and the way you approach life and handle life's bumps, handle those moments of things that we we didn't expect and perhaps weren't ready for at that time. Okay. So, it's interesting. I've talked about these other pillars of health and they really are so important. They they really are so important and connection and community. So, it turns out that the number one predictor of longevity, health, happiness, you kind of pick a a a wellness term and throw it in here. And the number one predictor of all of those things is healthy human connection. So you can be someone who maybe doesn't exercise or can't for some reason or maybe you know you're not able to eat as healthy as you want to. The list goes on and on. Maybe you're an insomniac. Whatever it might be, if you have healthy, loving, non-judgmental human connections that you can connect to regularly, that is actually more important than any of the other things that I've brought up. So, where do you get your human connection? Do you have people that you can connect with uh in some way every day? not necessarily the same people, but do you have a community that you can tap into? As women, we often put ourselves last and we often are the connection for others, but we're maybe not doing the things that we need to fill our cup. And so something to remember is that when we allow somebody to connect with us, to help us, to hear us, we are helping them as well. It's a two-way street. It's pretty it's pretty remarkable, actually. So for those women who are out there doing everything for everybody else, this is a heads up that we will help others in the act of being helped. We will connect with others in ways they need by allowing connection for ourself. And we'll say a little bit more at the end of this presentation, but we do have some some opportunities and ways for you to find other humans and other women to connect to them and would love you to take advantage of those through the Academy of Logic and Light. Um, so stay tuned. But if this week you could pick one relationship to spend a little more time on, um, consider it. And it doesn't need to be anything that takes a lot of time. I mean, it could be a text. Um, it could be a, you know, just a a quick email, whatever. Um, whatever kind of connection method you use. It could be smiling at the clerk in the grocery store. It could mean smiling at the child riding their bike in the neighborhood. you know, whatever it is, but find those opportunities and see if you can you can actively try and strengthen those in some doable way this week. Okay. So, we've talked about these five pillars and I wonder if you would take a minute and think about which area might have some lowhanging fruit for you. Is it around adding more plants to your diet this week? Is it about incorporating some additional joyful movement in your life this week? What about sleep? Could you try and do something to improve your sleep hygiene this week, which in turn could help with sleep quality? How about mindfulness? The being present whenever you can. And finally, what about connection? What about ways to strengthen the relationships that you have now in small doable ways this week? So, I encourage you to consider taking one thing from what we've talked about today and that's all because again, if we try and do too much too fast, it really doesn't usually work. It really doesn't stick. And that's exactly what we want. Um, being healthy, being happy. Um, these are kind of buzz terms that maybe have even gotten a little overused and maybe they don't have as much meaning for us any longer. But truly, I think we all just want to feel better. We want to feel calm. [snorts] We want to feel like we can do what this life requires of us. And that is truly a daily practice. It's not something that we can go invest a day in here and there, you know, once a quarter or whatever and and then have the the residuals pay off. It it does require us doing some of this every day. And that that might not be possible if we try and do all of it too much. But if there if there's some area that you feel like you can truly commit to doing something small and again hook it to something else that you already do regularly, see if you can connect those things and and try and commit to that. Um, we we have this great opportunity as humans to to take full advantage of our lives. I think we only get one as far as I know. And living um the basics of health well, doing those well, it really does set the foundation for all of the other kinds of experiences I believe that we want to have in this life. um being able to connect with the people that we care so much about and physically doing things with them. Being able to find joy in the small stuff. Um being able to be fully present when we're doing the thing that it really does bring us joy when we allow ourselves to. Tomorrow, um well, it may come. I'm going to assume it does, but I'm not going to live for it. I'm going to live right now and enjoy everything that I have access to right now. Uh I wanted to let you know that I'm also um I have a lot of things that I love to work with clients about. What we talked about today is just a little bit like the tip of the iceberg. Uh I do love to to talk with women about hormones. I love to talk with women about mental fitness and I love to talk with women about micro doing also to do a deep dive into personal uh health with biomarkers and blood work and all that kind of stuff. So again um start small and then if you are at all interested I'd love to answer any questions that I could through like a free discovery call. So that is sort of my main presentation so far and if there are any questions let's do it. >> Hello. >> How are you? That was so amazing. Thank you so much. Um this is just a wealth of knowledge and I'm excited for what's to come. Um, this is just the beginning of Yeah, just the beginning. Um, so thank you Mindy and thank you for everyone watching. We will be having a lot of content of this nature. Um, and check out the link in our bio and also the QR code, the WWA. I built it out this morning fresh. Um, every week you'll have to come back and check it because I'll keep adding to it. Um, I love making magic and I love helping everyone make their dreams come true. So, um, we have some really cool things coming up for women. Uh, very specifically, we're in the works of planning, um, our a woman's event September. I think we can at least say that we're planning it, right? >> Sure. >> So, that will be an in-person uh, wound healing um, circle and we'll call it will say a yoni steam. I'm like, I don't know how much you could say on the internet. >> I think you could say that on the internet. Um, yeah. So, fun things are coming. Check back often. There's a lot of literacy programs, a lot of different ways that you can get involved in our community at whatever capacity, whether it you have five minutes or 30 seconds of your time or hours of your time, we have something built for you. And if you can come at any any range. So, um, we're excited to introduce ourselves and excited to introduce the Western Women's Alliance. And thank you, Mindy, for being here. I don't see any questions. >> Well, it was it was my pleasure and uh yeah, I hope that we'll be able to do more of these kinds of presentations where we get into things a little bit more in depth and uh and hopefully we'll grow our audience so that we'll have the opportunity to take live questions or get questions ahead of time. But we're just starting so we we get it. Um, and we look forward to any questions that might come in after the fact as somebody uh might watch this and and want to know more. >> Yes, absolutely. And the part of the magic is in the live because you get to take advantage of asking the questions to professionals. And so all of our live streams are set up in this exact same way. Bring trained practitioners with certifications based on our code of ethics. you can feel safe coming here and asking questions for literally free. And then we get to archive the information so that you can come in and enjoy it at your own pace. And then we'll break this down into shorts so you guys catch it on social media and have bite-sized information. But this platform only works if you guys share it, like comments, all of that is currency for us um as a new company. Um and if you like what you see, go check out our merch. We have merch coming and it'll be uh new stuff every single day. So, uh, yeah, thank you. >> Yeah. >> Yeah. Thank you so much, Julia. Great. I appreciate it. >> Yeah. Thank you. Thank you for joining us this evening. We bridge the gap between what the world often keeps separate, logic and light, and spirit and science. We welcome everyone to come as you are and invite you to become the hero you want to become through educational tools and community connection. We offer tools, teachings, and community to help you remember who you are. This includes live shows, workshops, nutrition and wellness, and exclusive member perks. Logic leads us, light guides us, community connects us. 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