Erica: Hey, girl. By now, you know I have Her Collective, my online community for ambitious women who are done doing it alone. Her Collective is for the women who are smart, capable, and driven, but they find themselves stuck on the sticky floors like self doubt, burnout, and waiting for permission that quite honestly never comes. Inside HER, you get more than motivation. You get real support, real strategies, and real momentum.

Erica: We work on things like clarifying what you want now and what's coming next, building confidence without burning yourself out, navigating hard conversations, career moves, and leadership moments with clarity, and surrounding yourself with women who actually get it. This isn't about hustling harder. It's about moving intentionally with the right tools and the right people in your corner. If you're ready to stop spinning, start choosing yourself, and build a career in life that actually feels aligned, I'd love to welcome you inside her collective. You can learn more and join us at www.joinhercollective.com.

Erica: Because honestly, girl, you were never meant to do this alone. Have you ever wondered why despite eating well, despite exercising, you still feel like something is missing? Today, we're diving into the hidden nutrients that go beyond food, those essential elements that fuel your ability to show up fully in your life, your relationships, and your work. Dr. Adrienne Youdim, a renowned internist and expert in medical weight loss, is here today to share with us how nourishing ourselves with more than just food can transform how we lead, live, and love. Now this episode is all about recognizing that food is not just about the calories in, calories out, or the number on the scale, which by the way is total bullshit.

Erica: We're gonna get into that later in the episode, but we talk about why exercise has nothing to do with weight loss and everything to do with your mental clarity. We talk about the surprising science behind nature. Yes. I'm talking get outside and how it regulates our emotional well-being and even tips to incorporate some of these contemplative practices that we all know we need more of in our life. Now what's great about today's session is that we don't just have some doctor on the show who is here to preach about medical facts, but we have a woman who is going deeper than the basics and all the way to the root of why we struggle with reactivity, how we respond, y'all, to people, to situations, how we respond to life.

Erica: And her five key nutrients, while simple, will change your life. Now if you're ready to break free from survival mode and step into purpose driven living, y'all, you are in the right place, and that is the Glass Ceiling and Sticky Floor podcast, The podcast that will empower you to shatter limiting beliefs and toxic behaviors to uncover infinite possibilities so you can live your best life. I'm Erica Rooney, and I'm on a mission to bring more women into positions of power and keep them there. I'm obsessed with all things growth and abundance, and I'm here to talk you through the tried and true secrets to get you to level up your career and your life. We talk about the hard stuff here, imposter syndrome, perfectionism, fear, and burnout.

Erica: So pull up a seat, pop it in your bud, and let's dive in. Today's guest is an internist who specializes in medical weight loss and clinical nutrition. And her mission, y'all, It's such a powerful one, but it is to help people nourish themselves so that they can live, love, and lead with clarity, intention, and purpose. And here's what you know about me, y'all. Y'all know that I love me some fitness and wellness, that I am all about nutrition.

Erica: So today's guest, y'all are gonna just lose your mind here. She has a medical degree from the University of California, San Diego School of Medicine. She completed her residency and her fellowship at Cedars Sinai and has board certifications, y'all, up the yin yang. I can't even list them all. She is the author of the book Hungry for More, and she is the host of the really fun and inspiring podcast that every woman who's listening to this show needs to go and follow, and that is called Health Bites.

Erica: But she believes quick is quick and easy is an illusion. Duh, y'all. Duh. And I can't wait to go in deep on how we're gonna be able to live, lead, and love. But, Adrienne, you deem welcome to the show.

Erica: I'm so glad you're here.

Dr. Youdim: Yay. I'm so happy to be here with you.

Erica: Oh my goodness. You gotta go straight in. Tell me the inspiration behind your whole body of work, which is all about nourishing yourself.

Dr. Youdim: So as you know, I started about twenty years ago as a medical weight loss specialist, and I still do that practice in Beverly Hills. I see patients who want to talk about how to lose weight, how to talk wanna talk about, nutrition. But here's the thing, in the twenty years that I've done this work, I've realized that we have totally missed the boat on nutrition. Because when we talk about nutrition, we always think about food. Right?

Dr. Youdim: But there are so many other nutrients that help truly nourish us, so that we can show up the way that we want to show up, the way that we need to show up for ourselves, for our own health and wellness, for our families, for our workplaces, for our professional goals. And so my passion really is helping people redefine nutrition so that they are truly nourished so that they can live with intention, clarity, and purpose.

Erica: I am just already inspired by this. I've got about 50 questions as a follow-up, but I'm gonna start with the basic one, which is when we're thinking about these nutrients and how they play into how we show up, Like, let's just dive a little bit into, like, the medical background and the science. It's like, why is it so important that we do feed ourselves the correct foods and we take in the correct nutrients? And then talk to me about these five nutrients that you have discovered and named as what we need to live, lead, and love.

Dr. Youdim: So, you know, the last year, Erica has really kind of reframed my notion around all this. Because, you know, if you look around about what's going on in our world, what's going on globally, what's going on right now in our election cycle politically. Right? What's going on in our college campuses? There is so much reactivity.

Dr. Youdim: And this reactivity is hardwired in our neurobiology. Right? So, like, we all know the the sympathetic nervous system, the fact that we evolved from these hunters and gatherers. And so our nervous system basically evolved to react, right, to respond to threat like this so you don't get gobbled up by a tiger. Right?

Dr. Youdim: We have no time to, like, think and pontificate and right? You have to act fast. Otherwise, you're dead. The problem is that our current threat, right, is financial uncertainty or political instability or world affairs or antisemitism or, right, the millions of things that we are dealing with right now. And if we function on that template of reactivity, of what's hardwired in our DNA, then we cannot be intentional.

Dr. Youdim: We cannot respond to this threat in a way that is really going to meet our objective, which is living well, essentially. Right? Whether it's our health, whether it's our, you know, professional lives. So I've talked to I talk about five nutrients, and these nutrients are not going to be shocking to you. These are nutrients that are, you know, they are ingrained in ancient wisdom.

Dr. Youdim: They are backed by modern science. There are things that we've done forever and ever and ever that we know truly nourish ourselves and help us actually, and there's science to prove this, to temper that reactivity. And so the first one I talk about is food, but I also talk about movement, sleep, nature, and contemplative or spiritual practices that give us pause. And what I love about this, Erica, is that there's so much science because I'm a total science nerd.

Erica: Me too, girl. Me too.

Dr. Youdim: I love it. Right? Because it validates it. Yeah. It validates what we inherently know to be true.

Erica: And I wanna know the why. I wanna go deep. Like, I don't wanna just hear that, like, oh, try some movement. It'll make you feel better. Like, that's too wishy washy for me.

Erica: I want the details.

Dr. Youdim: Yeah. So let's talk about movement. Yeah. Okay? Because movement in our society when I say movement, I'm going to venture to guess that most of the listeners are gonna think, okay.

Dr. Youdim: That's a that's like a cute way of saying exercise.

Erica: Mhmm.

Dr. Youdim: Exercise means weight loss. Weight loss means calories, means the number on the scale. First thing first, exercise really has nothing to do with weight loss. I always say on my health by podcast or when I speak to patients, can exercise and weight loss get a divorce? Because it's really weight loss is really about the food that you eat.

Dr. Youdim: There's some relationship which whatever. We're not gonna get into that right now, but exercise is so much more than the number on the scale. Exercise is excuse me. It's actually a spiritual practice, Erica, because it allows us to move that emotion. It allows us to work through our anxieties and our reactivity so that we don't discharge that anxiety on our partner and our children and our boss and our employees.

Dr. Youdim: Right? And actually, the science shows that when we engage in vigorous intensity exercise, so the kind of stuff that makes you sweat and pant and, like, we don't necessarily

Erica: Get all red faced and hot and hot.

Dr. Youdim: Yeah. You know? All that stuff. Right? But when we engage in that physical discomfort, then it allows us to better tolerate psychological discomfort.

Dr. Youdim: And so when you think about that, what a powerful practice to allow us to tolerate all the shit that is going on right now in the world. Because we have to tolerate it. Right? We can't control it. We have to navigate it.

Dr. Youdim: And so when we nourish ourselves with movement, we're better able to navigate that distress.

Erica: There's something about movement, and I've always been a big fan of moving my body and getting out there and taking walks when I'm stressed and and doing all of that. But I actually listened on the Mel Robbins podcast the other day. She talked about her struggles with getting out of bed, And one of her practices was literally, like, she called it slithering, which is basically like rolling herself out of the bed onto the floor, but she talked about how that movement broke up the emotion that she was having in her body, that dread. And when you talk about exercise as a spiritual practice, first of all, I am absolutely in love with that concept. I've never put it together like that, but that is beyond genius because it really is incredible how your brain changes when you do regular physical activity and even things that aren't regular physical activity.

Erica: But, like, wow. I've never run five miles in my life, and I actually just did that. It's incredible. Like, those are the things that people forget about, and so I love that you connected that as a spiritual practice. But I do have one off the topic question for you.

Erica: Why do you think so many people, myself included, get so bogged down by a simple number, a three digit number on a scale. Why do we get so attached to that silly little number?

Dr. Youdim: It is it is such a trigger. Right? And and it's ingrained. You know? Like, I think we're kind of the same age, and so we grew up in, like, the time of SlimFast cans and 17 magazine.

Dr. Youdim: Oh, god. Right? Yeah. And if I told you the number of SlimFast cans I've consumed in my life, I mean, too numerous to count. So it has been ingrained in our in our cultural upbringing.

Dr. Youdim: Mhmm. And we have tied that number to, a a moral failing. Right? Like, there's so much baggage around that number that it's triggering, and it makes sense. But at the same time, you know, and and now I'm putting on my doctor hat.

Dr. Youdim: There is this, like, movement or has been this movement about body positivity. And, part of that messaging has been to kind of bury your head in the sand. Right? Don't weigh yourself. And there was actually, a card that was made where you can give the cards to your doctor instead of even having a conversation.

Dr. Youdim: You just pass along this card that says, please don't weigh me, which I find to be so funny. Right? Like like, God forbid, we should communicate with each other and Right. And try and discern what's really going on here.

Erica: Especially our medical professional who is, like, the one person who should know every detail about your body in and out.

Dr. Youdim: Right. And so let's so let's reimagine and redefine that number. Let's use that number as a metric just like you a blood pressure reading or just like a heart rate. You wouldn't feel ashamed about your heart rate. You wouldn't feel ashamed about your blood pressure.

Dr. Youdim: You would just say, well, hey. I need to engage in some things. Maybe I need to take medication. Maybe I needed a low sodium diet to bring down that blood pressure. Yeah.

Dr. Youdim: Let's use that number as a metric, and let's talk about the shame that it triggers. Right? Because that shame is so much deeper than the number on the scale. Mhmm. It means so much more.

Dr. Youdim: And so I talk with my patients about we can be intentional in our goals around our health and our weight, and we can hold that number with compassion. Being body positive is doing what's right for your body, and that begins with being aware, not shoving your head in the sand. So I recognize the shame and the trigger, but I don't respond to that by dismissing it. There's a value, but we need to reframe how we respond and how we engage with that number and what that means to us.

Erica: Hey there listeners. If you have ever felt like you're stuck in a place, held back by self doubt, perfectionism, or that pesky inner critic, you're not alone. We all face those sticky floors that keep us from reaching the heights we dream of. But guess what? It's time to shatter those limiting beliefs and toxic behaviors to uncover infinite possibilities.

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Erica: It's your road map to success, confidence, and freedom. Grab your copy of Glass Ceilings and Sticky Floors today at www.ericaandersonrooney.com. Whether you're in the boardroom, the classroom, or just starting out, this book is for you because no one, and I mean no one, deserves to stay stuck, no one deserves to feel small, and you have glass ceilings to shatter. Let's do this. I love that.

Erica: And we're gonna take that doctor hat off as much as we can. We're gonna put that thought maker and change maker hat back on, and I want you to talk to me. We talked about movement. Talk to me about those other nutrients. You said food, sleep, nature, and a contemplative practice.

Erica: Talk to me about those other ingredients and what do we need to do to really include those in our lives.

Dr. Youdim: Yeah. The, the science about, about nature also is really fascinating. Yeah.

Erica: Tell me more about that. Cause I I have been reading so much about grounding yourself and being outside and the importance, but I don't really know all I need to know. So tell me more.

Dr. Youdim: So, you know, if we go back, it it it goes back to the way we evolved. And if you go back to, like, the hunting and gathering days, we lived in nature. We evolved to take our survival cues from nature. And even though we are not living in that environment anymore, we're still hardwired to take those cues, to interact with nature. What is beautiful is that just being in nature, the sound of a stream, or the of birds, or the smell of a forest, literally stimulates that part of our brain that is involved in emotional regulation.

Dr. Youdim: It stimulates the amygdala to bring about a sense of ease and well-being. It also dampens that sympathetic nervous system, that fight or flight, that reactivity. So we know that when we experience a threat, our sympathetic nervous system basically makes our heart rate go up, our blood pressure goes up. Right? All these things happen to our bodies to get us to move.

Dr. Youdim: That not only is over the long run not good for our bodies, but it's also not good for our minds. Because when your heart rate goes up, there's this, like, feedback loop that also makes us feel anxious. So you you feel anxious, your heart rate goes up, your heart rate goes up, you feel anxious. Right? It becomes this, like, messy cycle.

Dr. Youdim: When you are out in nature, literally being in nature upregulates the parasympathetic. It makes your heart rate come down. It makes your blood vessels dilate, so your blood pressure comes down. Right? And so it physically is changing that emotional state.

Dr. Youdim: And there's this really cool, study that they did, Erica, where they took people and they put them in a movie theater, and they showed them, like, I don't know, like, Nightmare on Elm Street or some freaky movie. Right? Got them all riled up and then checked all these physiologic parameters. And they showed, like, yes, of course, you're watching, like, zombies and your heart rate is gonna go up and blood pressure is gonna go up and your respiration is gonna go up. And then they divided these people after they saw that freaky movie into two groups.

Dr. Youdim: One group went on to see a urban a video of, like, urban whatever, like, buildings and stuff.

Erica: Yeah.

Dr. Youdim: And the other group went to see a nature video, like, they were in a forest. And they went back and they checked all these physiologic parameters. And lo and behold, just watching a video of nature helps people regulate their physiology back to a steady state.

Erica: Wow. Alright. I have a question actually before

Dr. Youdim: Can I just say this though, Erica? Like, I wanna make this practical. Okay? Because every morning we wake up with this darn thing.

Erica: We go right on the phone. Yep.

Dr. Youdim: And the content is anxiety provoking. Your emails, your social media, your news feed. We are constantly in this physiologic state of reactivity. And then we're expected to show up in our workplace with intention

Erica: Fully present.

Dr. Youdim: How?

Erica: Well, that actually leads me to my question for you, Adrienne, which is, like because when I whenever I walk my dog or I go outside, it's usually because I'm trying to do two things at once. Right? Whether that is exercise or walk the dog. I don't ever really go outside to just sit. Now after hearing you, I am getting the benefits.

Erica: I need to make more time for some nature time. But my question is, and this may sound silly, AirPods. Like, can I be listening to podcasts in my ears, or do we really need to, like, take the distractions away and be in nature? Or, like, what are the rules to this?

Dr. Youdim: You know, I'm glad you brought that up because I really don't like rules. I really don't because I want you to meet you yourself where you're at. When we start putting rules of, like, if you only did it in an x, y, and z fashion, you're gonna achieve the benefits, you're not gonna do it. So what I'm gonna tell you is do you do you. Like, meet yourself where you're at.

Dr. Youdim: Put get your foot in the door. If that means that you have to get your dog to drag your ass out of the house, fine. It's okay. If that means that, like, you need to listen to your book, you know, while you hike, fine. But I'll tell you what I do because I do like to listen to my books and podcasts when I'm hiking, and I and I I have a ritual every Sunday morning I hike.

Dr. Youdim: But when I get to a certain part of the hike where I'm near the waterfall, I take out my AirPods, and I really take in the sound. Or if I'm walking in an area where there's leaves on the grass and even in LA, there's a couple leaves on the, you know, on the trail these days. I love the sound of crunching of leaves. You know, I shut it down, and I'm really intentional. Sometimes I can do that for the whole hike.

Dr. Youdim: Sometimes I can't, and that's okay. It's like the benefits are not they're not excluded to the times that we're, like, imperfection.

Erica: Well, I'm so glad you said that because speaking just for myself and, you know, probably all the other millions of women out there who are just like me is that we always think we have to do it within these rules. And when you just said, like, you do you, Erica, it completely opened up this, like, almost a sigh of relief because I keep hearing all those things I know I have to do. Take my vitamins, drink my green juice, move. So and it's like, okay. Here's this other thing.

Erica: Now I need to get out in nature, but, like, I can still do it in my way, which I think is so empowering.

Dr. Youdim: And, also, let's remember what the point is. Right? Like, these are nutrients. The goal is to nourish yourself. And so if it's just becoming another tick on your to do list, then you're then you're taking away from the power of that nutrient.

Erica: Yeah. So tell me, Adrienne, how do we go from doctor, right, like what we think of as this white lab coat doctor to someone who is focusing on what many might call, like, these woo woo things to live, lead, and love. Right? Your five nutrients. How did we get to this?

Erica: Now don't get me wrong. I love it. I'm here for it. But I need to know how we got to this place.

Dr. Youdim: You know, it's funny because the old Adrian in the white coat, and I still wear it once in a while. Don't get me wrong. I thought it was woo woo too.

Erica: Yeah.

Dr. Youdim: And it wasn't until I saw the solid science, because I am a science nerd, that I recognized that I really have to lean into this. But that's a little bit of a lie because I recognized I have to lean into this, and then I found the science behind it. But, you know, if I rewind twenty years or so, you know, I was in a very high end position. You know, I was a medical director at Cedars Sinai for a program that I had created, a center for weight loss. I was seeing patients.

Dr. Youdim: I was administration. I was educating. I had two kids and a third one on the way. I was, you know, mother, daughter, wife.

Erica: Everything to everyone all the time.

Dr. Youdim: And a perfectionist wanting to do everything well, people pleasing, wanting to please everybody. And I remember this moment. I had actually been asked to be a part of this, like, leadership group. It was like they identified 30 physicians and admins and etcetera that they said were the future of the institution. And I'm sitting in this room and the guy asks us to close our eyes and to envision ourselves in thirty years and what we would be doing at that institution.

Dr. Youdim: Right? Like how are you gonna lead this institution in thirty years? And all of a sudden, I had this moment. Oh my god, like I'm not gonna be here in the next thirty years. And I don't even think I can be here in the next thirty days.

Dr. Youdim: I literally walked out of that room, went into my office, and typed up my letter of resignation.

Erica: That was not the, impact that that man was trying to have?

Dr. Youdim: Indeed it was.

Erica: That right now, Adrian.

Dr. Youdim: And, you know, we can have a lot of conversations about burnout in health care, about institutional responsibility, all of which I agree with. But I had to acknowledge where was my personal responsibility in all of this. In consistently denying my own needs for other people and other things. And, Erica, this is something that people are gonna say. This is universally my patients say.

Dr. Youdim: This is what your listeners are thinking. All of this sounds great, exercise, sleep is the other nutrient, right, movement, yada yada yada, but I have no time. Right? And I would argue the exact opposite because you don't not have the time to do this work if you really wanna show up. Perhaps, if that Adrian had made the time to nourish herself, she wouldn't have walked out on that role.

Dr. Youdim: Now I'm perfectly happy being where I am. This was part of my journey. All you know? Yeah. Nobody well, the tissues were good.

Dr. Youdim: But the reality is that we have to make the time in order to do these things. Otherwise, we are gonna undermine ourselves in the long run, and that's lost time. That's lost productivity.

Erica: Yeah. Well, I used to have a old mentor when my very first bosses, and he would always say, if you don't make time for health and wellness, you will have to make time for illness. So there's that, and I'm just putting that out there for everyone because I'm a big believer in that. And I'll I'll even go to add on there. Like, I was right there with you, Adrienne, with someone who really struggled to put my own needs first, but I did not know how to start putting that into practice for myself.

Erica: And it wasn't until somebody asked me this very just ridiculous question, but it really hit home for me, which was, how often do you not go to the bathroom when you really have to pee because you got another meeting you're gonna be late too? And I was like, every hour. And she's like, so you don't even take the two minutes that it would take for you to run down the hallway, go to the bathroom, wash your hands, and come back. And I was like, no. Why?

Erica: Because I'm gonna be late. Who cares? And I was like, I care. It's like, do they care? No.

Erica: But I care. And it's like, that is a very small thing that shows you you are not putting your own needs first. So if you're out there listening to that podcast and you're like, I don't know how to put my own needs first because I have kids and a team and all of that, like, start with your basic needs. Are you letting yourself go to the bathroom when you have to? Are you sleeping when you tired when you're tired?

Erica: Are you eating when you're hungry? How many women out there do we know completely skip meals because they're too busy running around? All of them.

Dr. Youdim: And I and I wanna double down on that because a lot of times we look at these practices like self care

Erica: Yes.

Dr. Youdim: As being selfish or right? As being selfish, period. But, again, I would argue that this is not only an act of kindness to yourself, but it's an act of kindness to everyone around you. Because if we were to engage in these practices, if people really were to take and it doesn't, again, have to be perfect. You don't have to do all five things all the time.

Dr. Youdim: But I would venture to guess that if our CEOs and our politicians, right, would engage in these practices, then they would be less likely to discharge that reactivity on the people around them. Those people in turn would be less likely to discharge the reactivity they received on the people around them. So tell me that these practices don't have the power to change the world because it really has a ripple effect. When we do it for ourselves, then the halo of benefit is never ending.

Erica: Yeah. I mean, I'm honestly when I think about reactivity, I think very first about, like, my home unit because I think that's the first area where we really tend to be reactive in a way that is not positive because we're most comfortable with those people. So we attack them or we lash out or we blame them and point fingers. And I think about how much more happier and positive my home just my home would be if only one person works on managing their reactivity, and then that one person can help everybody else in the family manage their reactivity and so forth and so forth. And I think it's it's such a a key piece of this because all of those nutrients that you talk about, Adrienne, like, we talk about all the time in different realms, but I've never seen it connected before to our reactivity, which I think is such a cool thing because at the end of the day, none of us wanna lose our shit on our people that we love, on our kids, and on our family.

Erica: Like, we want to be present and happy, but yet here we are. So we can focus on these five things and manage our reactivity and show up as better humans, essentially. But if I were to say, okay. Like, I struggle in all of these areas, Adrienne. I'm terrible at self care.

Erica: I don't have time. Where should I start?

Dr. Youdim: I would turn that question back to you and say, what really resonates? What really lands? Right? Like, what is the one thing that you're like, like, yes. I need that new I need that more of that in my life.

Erica: I'd I'm gonna have to say nature and contemplative practice. But I am so happy that you just turned that around because you're right. It's not a one size fits all.

Dr. Youdim: Absolutely.

Erica: Look at that. See, guys, we had to get a doctor on the phone to tell me, like, it's not a one size fit all. I love it. Adrienne, what is the one piece of advice that if you could go back, you know, to that woman who is just sitting in the room, hearing this speech about thirty years from now, what are you gonna you know, how are you gonna lead? If you could go back to that, Adrienne, and give her one piece of advice knowing everything you know now, what would that piece of advice be?

Dr. Youdim: I have to laugh because you you said woo wee or, you know, and I always think kumbaya. But yet I have to say the first thing that came to my mind, which is self compassion. And, you know, self compassion, it's not just the kind thing to do for ourselves, but for all those action driven women out there, it's also the effective thing to do for ourselves. Because when we can, relate to our invariable slip ups and off the wagon moments that we all have, when we can relate to those moments in our life with self compassion and self acceptance, then we are building resilience. We are so much more likely to dust ourselves off and get back in the ring.

Dr. Youdim: Whereas, if we take that perspective of, or that stance of self deprecation, right, then we've gone down this rabbit hole that is disempowering.

Erica: So true.

Dr. Youdim: Right? So, yeah, I think self compassion is really and it's a practice that we have to remind ourselves of.

Erica: It is. It really is. And it's one that I find myself actively working on every day, every week to just speak kinder to myself, you know, give myself grace in those moments. Right? Allowing myself to be myself, not having to fit these molds.

Erica: Like, can I wear ear pods on my walk outside in nature? I don't know. You know? But, Adrienne, if people wanna reach out to you, if they wanna connect with you, work with you, where can they find you?

Dr. Youdim: So the best place is my website, doctoradrienneyoudim.com. There's links to the book, to the health bite podcast, to my newsletter. I'm also on LinkedIn and on Instagram at doctoradrienneyoudim where I try and pop up, as often as I can.

Erica: I love that. And I will link everything in the show notes, but that will, of course, be after my walk in nature today. But, Adrienne, thank you so much. It was so great having you.

Dr. Youdim: Such a fun conversation. Thanks, Erica.

Erica: Now didn't I tell you that this was going to be an amazing episode? I love having these highly educated women on the show because they know their stuff. And to hear doctor Adrienne tell us that, hey. It doesn't have to be that hard, but you do have to focus on your health and your sleep and your mental health if you want to live, lead, and love in a way that changes the world. Now I know that I really don't like it when I enter that reactive state that doctor Adrienne was talking about, but these five practices that we went over today, the five nutrients, it's the key to getting me there.

Erica: So I hope this resonated with you. If it did, please subscribe, leave a review, and, of course, share it with someone else today who may need a little extra nourishment in their lives. Remember, connect with doctor Adrienne and follow her podcast. But until next time remember it's time to stop putting ceilings on what is possible and it's time to start smashing through them. I'll talk to you next time.