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bilibili_data_22095156_BV19a4y1q7Yz_p51_BV19a4y1q7Yz_p51_m4-dialogue_0689149 | [S1] But the one that produces this like natural volume in your gut. [S2] Uh-huh, yeah. [S1] That bug really likes green tea. | 7.2 | 3.457639 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p51_BV19a4y1q7Yz_p51_m4-dialogue_0689149.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p51_BV19a4y1q7Yz_p51_m4-dialogue_0689150 | [S1] It likes pomegranate and it likes cranberry. [S2] Oh. [S1] It likes all the molecules, so you have to feed them. And like you, you know, you have little critters in there. You gotta take care of them. And, and so food is the big, is the biggest solution. And yes, probiotic can help and prebiotic supplements and fi... | 29.88 | 3.322468 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p51_BV19a4y1q7Yz_p51_m4-dialogue_0689150.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p51_BV19a4y1q7Yz_p51_m4-dialogue_0689151 | [S1] ... and prebiotics and I, and as a result, I, I was mixing all this different stuff. I created like a simple solution called Gut Food, which is a powder, like a multivitamin for the gut. And it's, it's basically what I take every day to keep my gut healthy. [S2] Do you put it in a shake or do you stir it in a glas... | 29.16 | 3.465534 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p51_BV19a4y1q7Yz_p51_m4-dialogue_0689151.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p51_BV19a4y1q7Yz_p51_m4-dialogue_0689152 | [S1] Well, and if you put it in your bathroom, you can actually mark your progress because if you read it in the bathroom, you will know within a couple of weeks of finishing the book whether or not applying the stuff that you just learned had any material effect- [S2] Absolutely. [S1] ... on your digestion, which I wo... | 27.08 | 3.332334 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p51_BV19a4y1q7Yz_p51_m4-dialogue_0689152.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p51_BV19a4y1q7Yz_p51_m4-dialogue_0689153 | [S1] It puts you in a rhythm, so your body kind of knows, "Oh, it's- it's time to eat, it's time to sleep." You're- you have a- you're bi- you're a biological organism, whether you like it or not, and you have to regulate yourself based on circadian rhythms and the basic cycles of day and night and light and dark. The ... | 28.56 | 3.481471 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p51_BV19a4y1q7Yz_p51_m4-dialogue_0689153.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p51_BV19a4y1q7Yz_p51_m4-dialogue_0689154 | [S1] ... which melatonin helps you sleep at night. [S2] And so the light you're talking about is get outside- [S1] Sunlight. [S2] ... even on a cloudy day. [S1] Yeah. Yeah. [S2] Okay. [S1] 20 minutes. [S2] 20 minutes. [S1] Uh, and these light boxes, you know, even you can use that, that have full spectrum light. Uh, th... | 23.8 | 3.340293 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p51_BV19a4y1q7Yz_p51_m4-dialogue_0689154.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p51_BV19a4y1q7Yz_p51_m4-dialogue_0689155 | [S1] And- [S2] If you want to really do the blue blocker stuff, you could wear your blue blockers while you're watching television. [S1] Okay. [S2] And that's a cheap investment for a good benefit. And that will help your brain start to calm down. [S1] And why, how does blue light interfere with your brain's ability to... | 15.8 | 3.271459 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p51_BV19a4y1q7Yz_p51_m4-dialogue_0689155.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p51_BV19a4y1q7Yz_p51_m4-dialogue_0689156 | [S1] Well, listen, listen, Mel, we didn't have the light bulb till 100 and something years ago, right? [S2] Mm-hmm. [S1] So, our bodies are like designed, when the sun goes down, to produce all these hormones and chemicals that help us get ready for sleep. But if you're basically like in a North Korean prison camp with... | 23.64 | 3.416401 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p51_BV19a4y1q7Yz_p51_m4-dialogue_0689156.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p51_BV19a4y1q7Yz_p51_m4-dialogue_0689157 | [S1] Wow. [S2] Another, another thing you can do is take magnesium. Magnesium really helps with sleep for a lot of people at night. And then the other thing I love to do is a hot bath with Epsom salt and lavender. Why lavender and why Epsom salt? Epsom salt has magnesium, which gets absorbed in the body. [S1] Mm-hmm. [... | 28.24 | 3.259898 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p51_BV19a4y1q7Yz_p51_m4-dialogue_0689157.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p51_BV19a4y1q7Yz_p51_m4-dialogue_0689158 | [S1] You know, Johnson & Johnson knows work and the study's been there 'cause it lowers cortisol. [S2] Oh. [S1] They use it in the lavender baby bath to calm the babies down. [S2] Oh. [S1] Yeah. So, so lavender drops, you can just put 'em in the bathtub with your Epsom salt and soak in there for 20 minutes. Go to bed a... | 26.28 | 3.312157 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p51_BV19a4y1q7Yz_p51_m4-dialogue_0689158.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p51_BV19a4y1q7Yz_p51_m4-dialogue_0689159 | [S1] Keep it dark. [S2] Yeah. [S1] Really important. Ear plugs and eye shades if, you know, you live in the city or something. [S2] Yeah. [S1] But that all helps to reset your sleep system. [S2] Wow. And again, what I love the most is that you have said from the very beginning, your body is designed to work on a very s... | 28.28 | 3.284027 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p51_BV19a4y1q7Yz_p51_m4-dialogue_0689159.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p51_BV19a4y1q7Yz_p51_m4-dialogue_0689160 | [S1] In order to tap into this magnificent, intelligent body of yours. [S2] It's a miracle, really. [S1] It really is. Well, Dr. Hyman, in the house, thank you so much. I, um, you made a huge difference in my life, Donna's life. I know that this is going to make a huge difference in everybody's life who listens. Please... | 28.32 | 3.561314 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p51_BV19a4y1q7Yz_p51_m4-dialogue_0689160.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232633 | [S1] ... There is something in the air today. I cannot wait to jump into our topic today. The universe is saying we have to talk about tattoos. I'm really excited because, first of all, my husband Chris is here. Hi, Chris. [S2] Hi, Mel. [S1] [LAUGHS] And I had to get Chris here because I am gonna answer one of the most... | 26.68 | 3.264607 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232633.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232634 | [S1] figuring out like advanced solutions for diseases like cancer. And can you guess, Chris, when I opened it up to Q and A, what the first question was that I was asked by this audience of pharmaceutical executives? [S2] What's your tattoo say? [S1] Yes. And even last night, we had three couples over, and what were w... | 21.52 | 3.427543 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232634.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232635 | [S1] And by the time you're done listening to this episode, you're gonna have a phrase that you've identified that will act like a lifeline for you moving forward. And because I always say, this is not just a listening podcast, it's a doing one, I'm gonna ask you to do something specific and know it's not to go get a t... | 21.48 | 3.449277 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232635.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232636 | [S1] We were 800 grand in debt. [S2] [LAUGHS] [S1] We were struggling with drinking issues, and we were trying to make the ends meet. [S2] And we thought a tattoo was gonna save us. [LAUGHS] [S1] [LAUGHS] | 14.84 | 3.42571 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232636.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232637 | [S1] Hey, we thought it would distract us. We, we decided that on- [S2] No, it was our anniversary. [S1] It was our anniversary. And so we decided that it would be cool if we got tattoos on the date of our 15th wedding anniversary. And- [S2] Provided it wasn't the same tattoo. | 18.4 | 3.400218 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232637.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232638 | [S1] Well, see, this is the thing. I wanted to get matching tattoos. I thought it would be super cool if you and I got the exact same tattoo on our 15th wedding anniversary. And what was your response? [S2] Never. [S1] Yeah, I think it was no fucking way. I thought you, I think you said, "That is so cheesy. We are boun... | 24.56 | 3.350234 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232638.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232639 | [S1] That was kind of my idea. And Chris just shot it out of the sky. Boom, not happening. And so we got- [S2] Do you remember what my reaction was to even getting to- We had been talking about it maybe a little bit. [S1] I don't remember. Do you remember yours? [S2] Was it an out of the blue idea that, "Hey, let's do ... | 20.24 | 3.378136 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232639.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232640 | [S1] Yeah, I was always, it was always about the result. [S2] Yeah. [S1] You know, the, the end game, if you will, for me. [S2] Yeah. [S1] Or at least this was the observation that ultimately my dad had of me. And my dad was often at these races and he, | 15.36 | 3.505037 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232640.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232641 | [S1] He helped me see the racing and the course a little bit differently by constantly suggesting that I just take it one gate at a time. [S2] Mm. [S1] To just, rather than think about the big picture or the end game, just one gate, one gate at a time. And | 22.52 | 3.471486 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232641.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232642 | [S1] I put this tattoo on my forearm, on my left forearm, and I didn't necessarily have a vision for having it kind of be oriented such that I could read it really easily. [S2] Mm-hmm. [S1] But ultimately it was the tattoo artist who suggested kind of the, the right placement of it. But it's, yeah, it just says w- the ... | 28.28 | 3.496632 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232642.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232643 | [S1] She stopped by to say hi, and we started talking about the tattoo, and I said, "I have no idea what I want." She agreed. Chris's idea, "That was a really good idea. Really good idea." And I, um- [S2] I didn't know Deva was the origin- [S1] Yeah. [S2] ... for this idea for you. [S1] Yeah. | 17.4 | 3.51204 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232643.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232644 | [S1] Well, just that Mel had, Mel, you were in radio at the time, right? [S2] Yeah, is when I was a radio host. So you guys, Chris was still in the restaurant business. [S1] So she had- [S2] We were struggling financially. [S1] She had, she was doing some show in Boston and she had, it wasn't the tattoo artist. You had... | 29.28 | 3.292451 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232644.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232645 | [S1] And they suggested, like, the best tattoo parlor in town. [S2] Correct. [S1] If you're gonna get a tattoo, you have to go to this guy. [S2] Yes. [S1] And you, of course, took it upon yourself to book us the appointment, which was, at that point, had to have been six months out. [S2] Yes, and they had a huge wait l... | 26.4 | 3.589809 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232645.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232647 | [S1] Yeah, but the also the thing was, is it was supposed to be on the anniversary. [S2] Right. [S1] So now, here we are, with a babysitter, we have our tattoos, you've got your letter, I've got my phrase, we have no appointment. I start calling tattoo parlors, 'cause we decide, let's just head into Boston. | 18.56 | 3.460671 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232647.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232648 | [S1] ... these three words, "It shall be," reminded me that this is just a moment. And like all moments, this will pass. And now our puppy homie is like wanting to go to the bathroom. [S2] [LAUGHS] [S1] It shall be. | 12.08 | 3.321556 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232648.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232649 | [S1] And how, [LAUGHS] the only thing that was not intentional about it was the, the scramble to get the right tattoo before the evening itself. [S2] Well, you know what's great about this? [S1] Actually, I shouldn't say that 'cause you booked the appointment, we had it on the anniversary. Like we were, we were, we wer... | 29 | 3.281287 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232649.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232650 | [S1] Because none of, nothing went according to plan. And yet, we just took it one gate at a time. [S2] [LAUGHS] [S1] And I was fierce in my belief that it was all just gonna work out. What are the odds that the appointment is on the wrong date or that the first five places I call are not | 21.32 | 3.337423 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232650.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232651 | [S1] ... where you weren't seeing it all day, every day. You had always wanted to put it right, something. Whatever it was, you were thinking. [S2] Well, why get a tattoo and hide it? [S1] Right. [S2] You know? What, wh- how has One Gate, as a phrase, a meaningful mantra, a lifeline for you, a philosophy, how has that ... | 24.24 | 3.406631 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232651.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232652 | [S1] I mean, I would say just even right this minute, as I, I'm putting together this, this online program for Soul Degree and- [S2] What is Soul Degree for people who don't know? [S1] Soul Degree is a men's retreat that I've hosted for the last six years, often taking place in the wilderness, away from it all. And thi... | 28.72 | 3.504778 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232652.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232653 | [S1] So you're doing an, like an online program? [S2] A digital, yeah. [S1] Chris is scared about this. This is why he's- [S2] Right. [S1] [LAUGHS] He's in the starting gate, right? You're like the little- [S2] Totally. [S1] ... kid in the starting gate going, "Is anybody gonna f- sign up for, for this- [S2] Yeah, it's... | 15.76 | 3.325071 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232653.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232654 | [S1] There's certainly, I think it's, some of that is, is present, but some of it also is just in the act of having to put something out there. [S2] Yeah. [S1] And to do something that makes me feel uncomfortable, which is being in that marketer, promoter seat. [S2] Yeah. [S1] And having to speak out loud and, | 23.32 | 3.594488 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232654.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232657 | [S1] they're clearly reticent until they find that thing. And that thing is, by way of having watched us find our own phrase- [S2] Yeah. [S1] ... which is very meaningful and has a profound message to us, and it is sort of embodied in, uh, a philosophy, for lack of a better term, | 27.04 | 3.421294 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232657.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232659 | [S1] ... [S2] That's an option too for anybody, right? [S1] Well, yeah. [S2] Tat- tat- tattos are- [S1] Because that's how you, that's the reason why tattoos can be so powerful, is because a tattoo is what researchers call an environmental trigger. An environmental trigger is something that you encounter visually | 17.2 | 3.451236 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232659.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232660 | [S1] Absolutely. [S2] Yeah. [S1] I mean, the environmental trigger piece is, just makes such a difference. [S2] Yeah. You have an interesting environmental trigger on your bulletin board. It's a photo of you. [S1] [LAUGHS] [S2] Why are you giggling? [S1] [LAUGHS] I, uh, I knew somehow you were gonna [LAUGHS] raise this... | 24.92 | 3.411803 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232660.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232661 | [S1] This was one of those hacks or habits I was going to develop, was to look at that picture every day and see me as I am and embrace and love that person. [S2] Oh, this is for your master's in psych? [S1] Yeah. [S2] That's pretty cool. I think everybody's going to steal that one too. [S1] I mean, I don't have a mirr... | 25.08 | 3.529889 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232661.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232662 | [S1] ... that a mantra like this can help you on your path of becoming. [S2] Mm. [S1] Rather than the tattoo needing to be a reminder of the end game or being symbolic of something that you aspire to complete rather than just, "This is, this is my evolution." | 24 | 3.455947 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232662.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232663 | [S1] I think, I think that's what makes it also somewhat hard, is that, that feeling. [S2] Mm-hmm. [S1] Like I think most people's reaction is to react swiftly to how that phrase or mantra sounds or feels in that moment, and then they move on, as opposed to, as you say, kind of sitting with it, letting it marinate, uh,... | 29.56 | 3.493308 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232663.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232664 | [S1] ... over time a little bit to see truly, like, how does that feel? [S2] Try it on. You know, I'd now want to get another tattoo. [S1] [LAUGHS] Because of this conversation. [S2] Yes. [S1] [LAUGHS] [S2] Maybe I'm gonna get my mom to write something. [S1] [LAUGHS] This, remember, this show is not about getting a tat... | 20.36 | 3.271823 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232664.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232665 | [S1] And I do want you to get a Post-it note or a piece of painter's tape or something that you can write your phrase, word, or mantra that's meaningful to you on it. And let's take it a step further. I'd love to see these. [S2] I believe in you is a good one. [S1] I believe in you. | 19.44 | 3.489644 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232665.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232666 | [S1] I believe in you. For years, though, that probably... Well, if I think about it from me in the present moment, it wouldn't sink because there have been plenty of moments where I didn't believe in myself. [S2] Mm-hmm. [S1] But if I think about it as a message from the future Mel, the person I'm becoming, as if she ... | 28.68 | 3.315455 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232666.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232667 | [S1] I believe in you, Mel. And I know what's coming. And that's why I believe in you. That would go whoosh. [S2] Mm. [S1] Ooh, I'd love that. That's really, maybe that'll be my next tattoo. [S2] But it's interesting how you describe that as though it's something outside of you or a voice or something external. [S1] Mm... | 26.72 | 3.240682 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232667.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232668 | [S1] I love you too. [S2] And I believe in you. [S1] I believe in you. [S2] And I believe in your ability to create a life that you love one gate at a time. And if you do, it shall be. [S1] [LAUGHS] [S2] Oh, let's go get tattoos. [LAUGHS] | 22.92 | 3.236843 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p53_BV19a4y1q7Yz_p53_m4-dialogue_0232668.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818831 | [S1] With the renowned world-leading expert on this topic, Dr. Russell Kennedy is back and in the house for you. Dr. Kennedy! Welcome back to the Mel Robbins podcast. [S2] Thank you, Mel Robbins. How are you doing? [S1] Me? Um- [S2] Yeah. | 19.6 | 3.425466 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818831.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818832 | [S1] Today, I'm doing great. [S2] Good. [S1] I'm doing great. You, you are the, I think, most downloaded episode that we've done so far. [S2] Oh, awesome. | 12.88 | 3.049598 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818832.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818833 | [S1] Let me see if I can unpack that. So for you, you said anxious thoughts, like anxiety is sort of those spiral of thoughts. [S2] Yeah. [S1] But truly the, the Genesis of it is unresolved trauma or issues from your childhood that is stored in the body? [S2] Typically, yeah. [S1] Okay. Where does anxiety come from? | 23.32 | 3.521414 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818833.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818834 | [S1] Forever in the world. [S2] Mm-hmm. [S1] That we try to change or fix the thoughts in our mind with our mind. And what you're saying, which to me is revolutionary, is, "No, no, no, no, no. Let's, let's, let's forget the mind for a minute and let's drop into the body and let's talk about the feelings that are trigge... | 26.36 | 3.14212 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818834.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818835 | [S1] You know, I've spent the better part of my lifetime living with all of this unrest. [S2] Me too. [S1] And unease and on edginess in my body. And I have tried for decades to make sense of it, to calm it, to soothe it, to heal it through my mind. And it is a revelation to realize, "Whoa, | 26.2 | 3.389883 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818835.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818836 | [S1] I didn't actually know I had anxiety until I read your book. It's like, well, I don't know if I'm doing you any favors as far as that kind of stuff goes. [S2] [LAUGHS] [S1] But, but really though, I get that all the time because I think that we just, we live in our minds, we live in our bodies. This just becomes n... | 22.08 | 3.405699 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818836.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818837 | [S1] Welcome back. I'm Mel Robbins, and this is the anxiety toolkit on the Mel Robbins podcast. So I wanna, I, I, all of a sudden this visual came to mind, and I wanna see if we can maybe tease this out into some specific steps- [S2] Sure. [S1] ... that somebody might be able to take, even on their own today, with the ... | 29.24 | 3.495732 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818837.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818838 | [S1] ... that somebody has to go through to go t- t- to address this sort of chronic on-edgeness, this, this stress, this panic attacks that Carrie's talking about. And the first level is self-awareness, right? [S2] Mm-hmm. [S1] So, there may be a large number of people that are listening to this from around the world,... | 23.2 | 3.528997 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818838.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818839 | [S1] This is something called anxiety that you're dealing with. And what are some of the surprising signs, Dr. Kennedy, that people should be looking for that they may not know could actually be anxiety? [S2] Well, one of the big ones that people don't really realize is constantly looking for external validation. [S1] ... | 24.84 | 3.506169 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818839.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818840 | [S1] I th- I'd say the one exception is the exciting research in the area of all these psychedelics. But I think you just pointed out the reason why this is the biggest breakthrough. Because when you have an a guided therapeutic experience- [S2] Mm-hmm. [S1] ... with a ketamine or an MDMA or a psilocybin, you have the ... | 22.52 | 3.43432 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818840.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818841 | [S1] ... to reconnect and join in with yourself. [S2] Absolutely. [S1] And repair what you say is the original cause of anxiety, which is a situation in childhood where you felt separate from the caregivers whose only job was to make you feel safe and loved and looked | 26.84 | 3.328969 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818841.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818842 | [S1] the way I'm meant to feel, maybe this is anxiety. You know, so there's this first phase of self-awareness and the wake up moment. And then there's the second layer going a little bit deeper where you make an attempt to cope, whether that's through therapy or it is through breath work, or you mentioned meditation o... | 28.32 | 3.387925 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818842.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818843 | [S1] I, there's a lot of like woo-woo inner child stuff. Like people get really fired up by this concept of inner child. And I find the people that get the most fired up by the inner child, "Oh, that's a bunch of crap," or whatever, are the ones- [S2] Did I. [S1] ... that have the most childhood wounding. [S2] [LAUGHS]... | 15.12 | 3.365754 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818843.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818844 | [S1] That's right. Can, can, I, I do have to admit, anytime anybody uses those two words, inner child, I'm like, "Ugh, eye roll." [S2] Totally. [S1] It sounds so stupid. [S2] Same. [S1] But as an, a, but as a neuroscientist and a, a medical doctor who specializes in this, what the fuck are you talking about when you sa... | 18.64 | 3.368855 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818844.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818845 | [S1] Yeah. It's, it's the remnant of, it's at, for the science people, it's the rem, it's the amygdala based remnant of the trauma. So for you, for your car accident, when you rolled in this, on the ski trip- [S2] Mm-hmm. [S1] ... there is your amygdala coupled the sound of crunching snow- [S2] Yes. [S1] ... with traum... | 27.2 | 3.363187 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818845.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818846 | [S1] That probably would have mitigated this whole thing. [S2] Wow. [S1] Because if we have this love and attention, this bubble that I call it, from our, our parents and caregivers, we are protected. So everyone has trauma in childhood. Like, there's no way of avoiding. But there's a difference between, like, drama an... | 26.16 | 3.412204 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818846.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818847 | [S1] If you're on a, a railroad, and the old time switch, you know, the switches they used to have on the railroad? [S2] Yeah. Yeah, of course. [S1] So normally, you know, if you're, you go along, you've got good enough parents, you know, you have a reasonable childhood, you go along the, the track, the track is straig... | 23 | 3.367571 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818847.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818848 | [S1] So for those of you who are listening to this and not watching this podcast on YouTube, Dr. Kennedy just held up the homepage of his phone and there was a photo of him that's three years old. It just made my heart go, "Oh." [S2] Yeah, he's pretty cute. [S1] So what does it do if you do that for yourself? | 21.16 | 3.526119 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818848.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818849 | [S1] ... is that if, if a child came up to you with their hands up in a grocery store, like they'd lost their parents, of course you would sue them. But we have this alarm that goes off in our system, which is essentially the younger version of us going, "Hey, pick me up. Pick me up. I need some attention. I need some ... | 26.48 | 3.405274 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818849.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818850 | [S1] Picture yourself at any age as a child that you want. You know, picture what you're wearing. Um, picture yourself maybe at a happy time in your life. You know, like for you it was like skiing or something like that. Picture yourself in this happy place. And that way you start making that connection. [S2] Mm-hmm. [... | 20.4 | 3.466418 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818850.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818851 | [S1] ... image of being on the front yard of our house in Michigan, and there were all kinds of kids around, and it was a beautiful summer night. And it was kind of that time of night where it's not quite dark- [S2] Mm-hmm. [S1] ... but it's not quite daytime. It's that beaut- It's my favorite time of night, dusk, when... | 29.48 | 3.61932 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818851.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818852 | [S1] So this, you know, this is something I would add to high-fiving yourself in the mirror, is go back to the best time in your life. When you're high-fiving yourself in the mirror, because then we're getting your insulin involved, we're getting your brain involved in this whole feeling state. 'Cause the feeling state... | 28.16 | 3.426774 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818852.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818854 | [S1] It's amazing 'cause I feel the gut like pulling me down. [S2] Mm-hmm. [S1] Like the, it's easy to drop into the gut. [S2] Yep. [S1] And the bad experience, it's hard to pull yourself from that back up into this experience that I can feel that's positive. Is that normal? | 20.52 | 3.371837 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818854.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818855 | [S1] But to really change that sensation, we have to use another sensation because that's the language of trauma, is sensation. It's the body. [S2] Mm-hmm. [S1] So we use that good feeling that you have, and then we just, we go back and forth. We oscillate between back and forth. And, and | 16.88 | 3.485403 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818855.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818856 | [S1] It starts weakening that power, that negative feeling in your body that you associate with being a victim, with being helpless. [S2] Yeah. [S1] And here's the other thing about, you know, when, I love when you say you were talking about play because the way this comes in a, in a play is trauma activates both the s... | 25.04 | 3.390026 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818856.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818857 | [S1] Because we're so confused. [S2] Oh, I didn't know that. [S1] We don't know. Yeah, because once you get up to a certain point in sympathetic activity, your body can't handle it anymore, so it shuts down. So we go into parasympathetic. We don't go into pleasant parasympathetic, but we go into shutdown parasympatheti... | 18.8 | 3.419611 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818857.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818858 | [S1] Okay, so going back to Carrie, and number one, it was very clear to you as an expert and a medical doctor and a neuroscientist that she's dealing with stored trauma. And step one is kind of recognizing that, and then the next thing she needs to do is to recognize that thinking keeps you in the coping- [S2] Mm-hmm.... | 28.32 | 3.389263 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818858.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818859 | [S1] And there's a great, there's a great song by Peter Gabriel that I listen to. This is, we're getting into Dr. Kennedy's world a little bit. Every morning I, I do this meditation that I make for myself and then on top of that, I end it all by listening to Peter Gabriel's song, In Your Eyes. [S2] Mm-hmm. [S1] So he h... | 26.44 | 3.450294 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p55_BV19a4y1q7Yz_p55_m4-dialogue_0818859.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512746 | [S1] You, uh, are good to go. And we're going to talk about sleep and anxiety with this question from Jason. [S2] Hey Mel, this is Jason. I always get anxious before I go to bed and then wake up in the middle of the night, uh, worrying about things. How do I stop myself from doing that? Thank you. [S1] Let's first talk... | 29.24 | 3.102794 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512746.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512747 | [S1] ... is it's, it wants to be active. It wants to pick out things in your environment. And if you're zombie scrolling Instagram until the moment before you go to sleep, that reticular activating system is still going. [S2] Mm-hmm. [S1] So it will wake you up because it thinks that, you know, thousands and thousands ... | 29.84 | 3.397669 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512747.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512748 | [S1] And I got below the neck and started dealing with the uncomfortable feelings and the stored memories in my nervous system, which is very different than talking about how you feel. [S2] Mm-hmm. [S1] Getting into your body and feeling that kink in the nervous system, that memory that you wish that you could forget. | 28.92 | 3.434667 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512748.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512749 | [S1] That is when I truly flipped the pancake, so to speak, and started to change for real. [S2] And how did that feel? Like when you, when you felt like you were really getting at the root cause of it? Like how did that feel for you? [S1] Oh, it's liberating. [S2] It is. [S1] It's liberating. [S2] Yeah. [S1] And it's,... | 20.4 | 3.338406 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512749.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512750 | [S1] And then my mind gets involved and I have been attacking it in the wrong order. I have been attacking it first and only in my mind. And yes, you gotta, you gotta start with your mind so that you're aware that you're de- Like that's where you're like ding, ding, ding, ding. Oh, it's anxiety. [S2] Yeah. [S1] But onc... | 28 | 3.348613 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512750.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512751 | [S1] I have a nervous system that needs some support. I gotta smooth it out. I gotta make sure that any of the cuts in the system or the kinks or the whatever, that those are all kinda healed. And I gotta be able to tolerate uncomfortable feelings and not have it escalate. And I gotta learn how to soothe myself and I g... | 29.84 | 3.548523 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512751.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512752 | [S1] My mind doesn't screw me over. [S2] That's exactly what you're doing. [S1] It's shocking how powerful it is, dude. It's shocking. [S2] When I, yeah, when I follow you on your podcast, you are doing exactly that. The cold plunges, all that kind of, if you look at the way that sensation is transferred to the brain, ... | 27.08 | 3.259137 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512752.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512753 | [S1] of their anxiety. I call it alarm. We're not teaching how to get rid of the alarm. What we're doing is we're teaching you how to acclimatize to it. [S2] Mm-hmm. [S1] So that when you feel that discomfort, you don't compulsively and relentlessly go into your head for a solution that you'll never find there. [S2] Ri... | 23.36 | 3.442768 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512753.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512754 | [S1] and just breathe through it. Just soothe yourself through that moment. I want to address one more thing, uh, and Jason's question. When you wake up in the middle of the night- [S2] Mm-hmm. [S1] ... and your thoughts are spinning, and you're having trouble going back to sleep, what do you suggest somebody does? [S2... | 28.48 | 3.446578 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512754.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512755 | [S1] ... where you talk to, talk to Jason. So just, like, I want you to pretend Jason's here. [S2] Okay. [S1] And let's coach Jason. So Jason, tonight, when you wake up, in the middle of the night, if you do, these are the th- specific things I want you to do. | 14.12 | 3.34034 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512755.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512756 | [S1] ... that, uh, Dr. Dad has ever g- given her- [S2] Mm-hmm. [S1] ... with regard to her anxiety. 'Cause when she was 21, she still has it a little bit, but when she was 21, she went through a really difficult time. But she said, "The most important thing that you've ever told me is, 'Am I safe in this moment?'" And ... | 28.84 | 3.490747 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512756.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512757 | [S1] ... for years and years and years, after I started regulating my body, it was like, "Oh, this is what it is. This is the, uh, it all starts to make sense." [S2] Mm-hmm. [S1] The puzzle pieces start coming back into connection again. It's like, "Oh, yeah." Like, that's what I came about with, with I didn't get enou... | 26.48 | 3.021947 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512757.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512758 | [S1] Oh, yeah, absolutely. It, your reticular activating system, you know, your sympathetic nervous system, um, isn't shutting off. You're not going into parasympathetic rest. And then, and then here's the reason for that. [S2] Oh. [S1] And, and you're asking me, like, brilliant questions. So as a child, especially, an... | 26.92 | 3.510291 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512758.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512759 | [S1] I want to try to connect the dots, particularly on this question about sleep, because we're getting so many questions from listeners who are having trouble sleeping. [S2] Sure. [S1] And you've said a couple things that I want to try to connect. First of all, you have said that, um, all anxiety begins | 22.96 | 3.542738 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512759.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512760 | [S1] from a moment where you feel separate or unsafe, typically during childhood. [S2] Yes. [S1] And that anytime from that moment forward, that you feel | 11.32 | 3.382671 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512760.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512761 | [S1] ... separate or unsafe. [S2] Mm-hmm. [S1] It's going to kind of trigger that same stress path of alarm- [S2] Yeah. [S1] ... in your body, and then that's gonna send your thought spiraling, which makes that response of going into an alarm whenever you feel stressed or unsafe, second nature, like unconscious. [S2] Y... | 29.44 | 3.35898 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512761.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512762 | [S1] I personally believe that after the last three years and the unprecedented amount of uncertainty and change- [S2] And separation. [S1] And separation, yes, that we've all experienced, that most of us are in that hyper vigilant state | 22.64 | 3.402905 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512762.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512763 | [S1] putting your hand wherever the tension is and saying, "I am safe," or asking, "Am I safe in this moment?" That's the first step because what you're teaching us, Dr. Kennedy, is you're teaching us how to start to repair the root cause of it, right? [S2] Yeah. [S1] Am I getting this right? [S2] Yes, absolutely. | 21 | 3.46267 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512763.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512764 | [S1] Is there anything else that you would recommend that we do in that moment? [S2] It, well, breath, you know, physiological sigh will help. You know, so two sniffs in and a long, slow exhale. [S1] So did you get that, everybody? It's two sniffs in. [S2] And then a long, slow exhale. [S1] What does that do? [S2] Well... | 27.6 | 3.298011 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512764.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512765 | [S1] Well, yeah, you know, after, after Warren's death there, you know, when Chris took you out to paddle ball, last thing you wanted to do, right, was move. [S2] Oh, my God. [S1] 'Cause there's a tremendous inertia to, to anxiety, alarm. You know, there, there is this freeze state that we go into. We don't wanna do th... | 16.96 | 3.451578 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512765.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512766 | [S1] ... the more the brain thinks there's something dangerous. [S2] Mm-hmm. [S1] And we start secreting cortisol, we start secreting adrenaline, and, and it supports whatever we think. So if we think we're afraid, your brain will support you. It'll say, "Yes, you're afraid." If you think, you know, you lean into your,... | 23.64 | 3.251395 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512766.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512767 | [S1] ... It's basically a, the fantastic thinking, memory, all this kind of stuff. And then there's the deeper structures in our brain, you know, the amygdala, the brainstem that, that have no concept of words. Your body has no concept of words. Its language is feeling. [S2] Mm-hmm. [S1] And if the trauma is stored in ... | 26.84 | 3.382355 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512767.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512768 | [S1] Well, it won't do much. It will help you. It will help you, there's no doubt. It will help you cope, but it will not help you heal. [S2] Can we, can we get technical for just a minute? [S1] Sure. [S2] So when it comes to sensation and feeling, whether it's the pit in the stomach or the kind of getting tense in you... | 22.64 | 3.524079 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512768.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512770 | [S1] ... by the prefrontal cortex. [S2] And other parts too. Memory parts too. [S1] So- [S2] Yeah. | 5.24 | 3.393846 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p56_BV19a4y1q7Yz_p56_m4-dialogue_0512770.mp3 | [
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