The impact of moving our body on our mental health is undeniable, but the hardest part of struggling is getting out of bed and doing the thing. Hi, I’m Christine Coen and I know, I’ve been there. Every week I will share conversations with humans who’s lives have been transformed by the power of movement on their own mental health, breakdown the latest neuroscience with leading experts, and hopefully inspire you to wake up your inner warrior to fight for the best versions of you every day.
Episodes
Tuesday Nov 09, 2021
Tuesday Nov 09, 2021
Have you ever wondered how gut health & inflammation actually can cause brain issues? Did you know there was such a thing called "Leaky Brain" and "Leaky Gut"? I'm breaking this down into really digestible (pun totally intended) podcast today! This is day 2 of the 3 day series, so make sure you check out the other episodes!
Physiological causes (and exacerbators) or depression & anxiety are SO UNDERRATED! Why? I'm going to shed light on this topic that impacts all of us and for some, are the root causes of their symptoms - something therapy & medication do not address.
This is a 3 day series!
Link to watch them on video with captions. Watch Instantly
Go check out the other episodes to learn more about:
Day 1
- #1 underrated cause of depression
- Why antidepressants only treat a symptom and not the root cause
- A whole body systems approach to depression
- How Nutrition impact on depression & anxiety
Day 2
- Newest science on depression causes
- How gut health is connected to our mental health
- Surprising stressors that you encounter every day
- Gut healing protocol
Day 3
- 5 common issues that masquerade as mental health issues
- Mistakes to avoid when using natural methods
- How to create your personalized plan to heal your body, your brain & your mind
Monday Nov 08, 2021
Monday Nov 08, 2021
Did you know that 95% of our serotonin is produced in our gut by our gut bacteria (microbiome). If we are concerned about low serotonin, why are we looking for a solution to heal the sick tree leaf (antidepressants) when it's one of the roots that is causing the sickness?
Physiological causes (and exacerbators) or depression & anxiety are SO UNDERRATED! Why? I'm going to shed light on this topic that impacts all of us and for some, are the root causes of their symptoms - something therapy & medication do not address.
This is a 3 day series!
Link to watch them on video with captions. Watch Instantly
Go check out the other episodes to learn more about:
Day 1
- #1 underrated cause of depression
- Why antidepressants only treat a symptom and not the root cause
- A whole body systems approach to depression
- How Nutrition impact on depression & anxiety
Day 2
- Newest science on depression causes
- How gut health is connected to our mental health
- Surprising stressors that you encounter every day
- Gut healing protocol
Day 3
- 5 common issues that masquerade as mental health issues
- Mistakes to avoid when using natural methods
- How to create your personalized plan to heal your body, your brain & your mind
Monday Oct 11, 2021
Monday Oct 11, 2021
On today’s episode I have a very special guest, Neil Garguilo. Neil is actually my neighbor and because small talk is not my jam, I seem to attract other people who like to open up as well. At one of our community town events Neil shared with me his experience of alcoholism and the role it played in unraveling his life. In our conversation today he opens up about this, what finally made him hit rock bottom and take responsibility for his addiction. He also explains how he rediscovered tennis again in the early stages of his recovery and how this and movement in general played a role over the last 17 years of his sobriety.
Neil is retired, 66 years old. He enjoys music, cooking, art and the beach. He plays tennis three times a week and works out daily. He is single & has one daughter and 2 grandsons. He has been sober for 17 years now and never regrets it for a minute... Live the life you want to live ..not the life you think you should.
Neil and I have a really honest & realistic conversation about his experience that I think will be helpful for ANYONE dealing with addition to alcohol, illegal drugs, opiod painkillers, (prescription or illegal), gambling, food, and sex but also to the minor addictions of today that you might not think of as addicting but absolutely are. Things like…video games, porn, news, shopping, social media. The same brain mechanisms that mediate severe addiction also mediate our minor addictions
“Because we’ve transformed the world from a place of scarcity to a place of overwhelming abundance: Drugs, food, news, gambling, shopping, gaming, texting, sexting, Facebooking, Instagramming, YouTubing, tweeting . . . the increased numbers, variety, and potency of highly rewarding stimuli today is staggering. The smartphone is the modern-day hypodermic needle, delivering digital dopamine 24/7 for a wired generation.” Anna Lembke, Dopamine Nation
I created a free workshop that takes you through how to naturally improve your depression & anxiety. You can watch it instantly just by registering for it in the link below. You’ll walk away from this workshop feeling more empowered and having a clearer action plan of how to support yourself every day. In this workshop we dig into the overlooked causes of depression & anxiety that start in the body but affect the brain, exactly how food, vitamins and minerals play a direct role in our brain & mental health, science based natural methods & why they actually not only help relieve symptoms but heal the body & brain long term. You’ll also learn the biggest mistakes I see people make & how to avoid them. And finally you’ll see how you can create your own step by step process based on your body’s individualized needs. Click here to sign up & watch it instantly!
Follow Me Here:
Christine's IG: https://www.instagram.com/christine.coen/
Wake Up Your Warrior IG: https://www.instagram.com/wakeupyourwarrior
Can you think of 1 person who would find this episode helpful? Please share it with them, you never know how the smallest action can impact someone.
Thanks so much for listening to this episode! Have an idea or want to be a guest on this podcast? Email me: wakeupyourwarriorpodcast@gmail.com
Monday Oct 04, 2021
Monday Oct 04, 2021
Have you ever wanted to know more about what natural methods actually help improve depression & anxiety? Do you get overwhelmed when you look up what supplements or methods are out there to improve mood, energy, and release stress? Maybe you just want to have a clear starting point. I get it because I have been there as well.
It’s complicated. There’s no quick fix or magic pill. We’re just beginning to understand so much about the brain, depression & anxiety. But we do know something things for sure. Check out today's episode to hear about what those are!
I created a free workshop on How to Naturally Improve Depression & Anxiety
Register Here: https://freeworkshop.wakeupyourwarrior.com
It takes you through how to naturally improve your depression & anxiety. You can watch it instantly just by registering for it in the link below. You’ll walk away from this workshop feeling more empowered and having a clearer action plan of how to support yourself every day. In this workshop we dig into the overlooked causes of depression & anxiety that start in the body but affect the brain, exactly how food, vitamins and minerals play a direct role in our brain & mental health, science based natural methods & why they actually not only help relieve symptoms but heal the body & brain long term. You’ll also learn the biggest mistakes I see people make & how to avoid them. And finally you’ll see how you can create your own step by step process based on your body’s individualized needs.
Follow Me Here:
Christine's IG: https://www.instagram.com/christine.coen/
Wake Up Your Warrior IG: https://www.instagram.com/wakeupyourwarrior
Can you think of 1 person who would find this episode helpful? Please share it with them, you never know how the smallest action can impact someone.
Thanks so much for listening to this episode! Have an idea or want to be a guest on this podcast? Email me: wakeupyourwarriorpodcast@gmail.com
Want to begin but don't know where to start? Download my Free Guide:
10 Best Workouts When You're Feeling Anxious or Depressed
https://wakeupyourwarrior.com/freeguide
Monday Sep 20, 2021
Monday Sep 20, 2021
Welcome back to another conversation on the Wake Up Your Warrior Podcast! Sue Ruhe is our guest today and we go in deep - well we always go in deep - but today in the literal sense! Sue is a myofascial release therapist who taps into the physical and emotional traumas that lie deep within our cells. She not only shares what that IS, but shows us by guiding us through a mini session so we can start to feel what this practice feels like on ourselves. GO check out the video version of this podcast on my YouTube channel to get the visual if you like!
I want to make sure I mention this before I forget, I am doing a free workshop called How to Naturally Improve your Depression & Anxiety for good. If you’ve ever wondered what you could be doing to improve & maybe even resolve the physiological causes of anxiety & depression naturally, this is for you. Feeling empowered in our health, especially our mental health is priceless, and I want to teach you how you can heal your brain by healing your body through research-proven methods. You’re going to learn The most undervalued & overlooked root cause of anxiety & depression, Biggest mistakes people make when trying to use natural methods to improve mental health , Top natural methods that are proven to relieve depression & anxiety, How to create a program that works for your personal symptoms & stick to it. If you’re interested, click the link in the show notes below and register to watch this workshop! I cannot wait for you to learn what I have to share!
Before we dive into this interview, let me tell you a little background about Sue Ruhe.
She has been evolving her practice for over 13 years, helping her clients shift restricted areas found within the fascial matrix, to create more fluidity and alignment within the body. In doing so, she has been able to help her clients overcome the anxiety they unknowingly hang onto, so that they can move beyond it.
Beginning in 2020, Sue has transitioned her in-person practice to the virtual space, offering Grounding Foundations where she guides clients with how to tap in to their own fascia, to help reduce stress, anxiety and other body pain as a New Revolutionary self-care practice.
Sue lives in London Ontario Canada, with her partner Jared, and their angel daughter Avalina. She was published in ‘The Great Canadian Woman - She is Strong and Free’ book in 2019, and is the host of the Love Your Cells Podcast and a Co-host of the Every Body Holds A Story Podcast. Ultimately, her mission is to help guide the next generation of humans with understanding and loving their bodies.
Here's some of our conversation:
- How Sue found & fell in love with golf - her favorite way to move her body lately!
- How she got into competitive highland dancing as a kid
- What powerful version of herself movement brings out for her
- How she got into massage & myofascial release
- Health benefits of myofascial release in the abdomen
- How fascial work is different than massage work
- Why is myofascial unwind called “an exorcism on the table”
- Myofascial Release Mini Session - do it along with us!
- Overcoming fears & judgements about our bodies
- What would you say to someone to help them start to tune into their own body?
- Tapping in releases ideas, creativity, an amazing energy!
- Everybody Holds a Story with Sue Ruhe - creating a collaborate book!
- The vision is ALWAYS big!
Monday Sep 13, 2021
Monday Sep 13, 2021
Hi Warrior, this week's episode is a "101 Chat" on the Nutrition Causes & Solutions of Depression & Anxiety.
In today's episode we talk all things:
1. The most underrated & undervalued cause of depression & anxiety
2. Nutrient Deficiencies as underlying causes of depression & anxiety
3. The nutrients most important in prevention of depression & anxiety
4. How protein intake affects brain chemicals
5. The fattest organ of our body
6. Waking up in the middle of the night with anxiety?
7. How blood sugar imbalances can cause anxiety & panic attacks
8. Optimize what you eat for optimal brain health
Want to begin but don't know where to start? Sign up for my New Free Workshop: How to Naturally Improve Depression & Anxiety for Good.
Join the community with Christine and hundreds of fighters to exercise and battle your physical and mental goals! >> Click Here
Follow Me Here:
Christine's IG: https://www.instagram.com/christine.coen/
Wake Up Your Warrior IG: https://www.instagram.com/wakeupyourwarrior
Can you think of 1 person who would find this episode helpful? Please share it with them, you never know how the smallest action can impact someone.
Thanks so much for listening to this episode! Have an idea or want to be a guest on this podcast? Email me: wakeupyourwarriorpodcast@gmail.com
Monday Sep 06, 2021
Monday Sep 06, 2021
Today's episode is a little different, we are going to be releasing feelings of anxiety through the Emotional Freedom Technique or Tapping. If you are new to this, great! I will explain everything in today's podcast. Let's start putting our tools into action, together! You don't need anything but yourself and maybe a pair of headphones. Do not do this when you're driving! Save this episode for anytime you need to release anxiety or stressful feelings.
Today's Tapping Script:
Feel free to use the script for today's Tapping Session & customize it for your own!
Round 1:
Karate Chop (KC): Even thought I feel really anxious right now, I completely accept myself & these feelings.
(say this 3 times)
Eyebrow (EB): I’m so anxious.
Side of Eye (SE): My thoughts are spiraling.
Under Eye (UE): What if the worst happens?
Under Nose (UN): What will I do?
Chin (CP): It’s all up to me and I’m feeling overwhelmed.
Collarbone (CB): I wish I could calm down.
Under Arm (UA): I’m so worried, upset and anxious.
Top of Head (TH): I just want everything to be over because I can’t stand the stress.
Round 2:
KC: Even though I’m so stressed out and I have good reason to be, maybe there is a way to see this differently. (3x)
EB: This stress is so uncomfortable.
SE: I’ve been through stressful times before.
UE: I know this situation won’t last forever.
UN: I know this feeling won’t last forever
CP: Maybe I can ride this wave through
CB: This too shall pass.
UA: I can breathe through this.
TH: I am moving through this.
Round 3:
KC: Even though I’m still feel anxious, I can feel it releasing.
EB: I am choosing Calm.
SE: I choose to see that I am safe in this moment.
UE: I choose to see that I am safe in this moment.
UN: I am safe.
CP: I am Calming down now, relaxing my body.
CB: It feels good to tap and breathe.
UA: I feel my body calming and this energy releasing.
TH: I feel my body calming and this energy releasing.
Repeat as many times as you’d like.
Monday Aug 30, 2021
Monday Aug 30, 2021
Today’s conversation is an incredible one that is packed with actionable ways to impact your anxiety, mood, and overall mental health. I’m chatting with Dr. Tim Jackson who is going to share his personal story of being diagnosed with Lyme Disease in his 20’s and how that changed his perspective on exercise & movement for health beyond just the aesthetics of the body. He’s also going to share his perspective as a functional medicine practitioner and biohacker in his own life, as well as for the lives of his patients. A functional medicine practitioner is a medical professional who looks to discover & treat the root cause of someone’s symptoms, rather than just treat the symptoms themselves.
Dr. Tim Jackson, DPT, CNS(c) is a functional medicine practitioner and biohacker. He works with individuals who want to perform better in any aspect of their lives by optimizing their physiology and lifestyle habits. He has been featured on The Bulletproof Executive Podcast, Ben Greenfield's Fitness Podcast, in The Huffington Post and on over 7 health summits. He is a member of the medical advisory board for WellnessMama.com, a site with several million viewers per year. He can be reached at https://healyourbody.org.
Today we discuss...
- Our bodies were meant to move & how Dr. Tim loves to move
- Diagnosed with Lyme Disease in 2011
- Chronic Lyme Disease is such a challenge. A doctor told him he would never lift heavy weights again. But he lifts heavier now than he did when he was 21 years old.
- Feels calmer, parasympathetic state - walking creates this for him
- Vagus Nerve Stimulation & how to activate it to calm your nervous system down
- How you get stuck in Sympathetic Stress State
- How he helps his patients overcome brain health for optimal performance as Doctorate in Physical Rehabilitation & Certified Nutrition Specialist
- Depression and Anxiety have many root causes
- How Microbiome health connect to Vagus Nerve & Mood Instability
- Digestion & Gut Health issues will be the first place he looks for mental health issues
- What if you don’t have traditional gut problem symptoms but you do have brain fog, fatigue, insomnia etc?
- Why accurate lab testing is a #1 priority for him & his protocol for this
- If you don’t work WITH your patients, they will just find another provider
- What are mitochondria and how does it relate to feeling our best?
- What are some ways to improve your mitochondrial function?
- How to damage your mitochondria
- The principle behind grounding your body with the earth vs unnatural EMFs & why that is harmful for the mitochondria
- How to combat artificial EMFs in daily life
- Two things that are known to stimulate production of new mitochondria
- What would you share to help shorten someone’s experience struggling with depression & anxiety?
- Benefits of Infrared Sauna
- Best return on your investment techniques!
- The value of improved quality of life
Links from Today's Conversation
https://eagle-research.com/product/ac50/
Contact Us!
Dr. Tim
Monday Aug 23, 2021
Monday Aug 23, 2021
Hi Warrior, so I was having a harder time last week and I thought maybe if you were feeling similarly, we could chat about it. I am sharing this talk I did on an IGTV last week, sharing how I handle hard days. Because they come. If you want to watch the video btw please go follow me @christine.coen. And what i know for sure is, the only thing that’s constant is change. Hard days will come and so will beautiful days. What I share in this episode is my perspective shift in that it’s no longer the external environment that I rely on to ground me and shift my energy. Why? because I cannot control what’s going on outside of me. So what do I do about it? Glennon Doyle puts it as “stop asking what if….and start asking what IS.” What is is that I am safe in this moment. I can only control my internal energy and how I respond.. to what’s going on around me. The tools I share here, I use to help me ground into that energy - physiologically and psychologically - so that I can feel what I am feeling, trust I will ride the wave through, and trust I will not be pulled under.
If you’re looking for some tools of your own, you can download my free guide giving my 10 Best Exercise Ideas when You’re Feeling Anxious or Depressed. Each of these ideas can be used depending what your body needs in the moment. It’s a really great resource and I include a few videos taking you through, so you don’t feel like you’re doing this alone!
Follow Me Here:
Christine's IG: https://www.instagram.com/christine.coen/
Wake Up Your Warrior IG: https://www.instagram.com/wakeupyourwarrior
Can you think of 1 person who would find this episode helpful? Please share it with them, you never know how the smallest action can impact someone.
Thanks so much for listening to this episode! Have an idea or want to be a guest on this podcast? Email me: wakeupyourwarriorpodcast@gmail.com
Have a wonderful week, and I will see you next Monday. Bye Warrior!
Monday Aug 16, 2021
Monday Aug 16, 2021
Elizabeth Thomson is a US Army Combat Veteran and competitive ballroom dancer. Upon returning from service, she found that the trauma and flashbacks of war followed her home and later discovered she suffered with PTSD.
Through her healing process, Liz was lead to a local dance studio, signing up initially just to take some swing lessons. Fast forward a few years later, and Liz steps out onto the floor of competitive ballroom dancing for the first time. The rest is history! Since then, she has won two major world titles as an amateur in American Smooth and currently trains with some of the best coaches in the industry. Her goal is to continue to grow as a dancer, become a professional ballroom competitor, while also sharing her story of how ballroom dancing helped her overcome PTSD.
During our conversation we discuss:
4:12 How did you get into ballroom dancing?
4:35 - Liz’s experience going to get help with PTSD after deployment
8:25 When did you notice PTSD symptoms appearing vs when did others notice?
9:25 What made you take notice & accept your PTSD was affecting you?
11:05 What was your knowledge of PTSD before you realized you were struggling with it?
14:50 After you came to terms with the fact that you were struggling with PTSD, what happened then?
18:35 - When did you walk into a dance studio for the first time?
23:50 What other ways did PTSD affect your daily life?
25:25 How she connected lack of sleep to symptom exacerbation
28:20 When was the first time you connected your mental health to dancing?
31:55 The impact of community on mental health improvements
32:55 Collective Effervescence - the community bond affect when you’re moving together with others
36:55 How she went from a comfort zone of baseball caps to ballroom makeup and bedazzled costumes for competition
39:25 - How Liz has transformed in the time since she’s began Ballroom in 2013
43:25 What version of yourself does dancing bring out in you?
46:45 How depression & anxiety look in her life now vs what it used to look like?
47:55 How does she handle low days now?
53:55 What’s in your future for ballroom competitions?
58:45 What wisdom would you share with your younger self?
Follow Liz's Journey on IG: @lizaroooni
You can still jump into This Month’s morning routine focus. Just visit thewarriorevolution.com/morningroutine to sign up.
Please share this episode with 1 friend you think might enjoy it. You never know what impact you can make when you share with someone you love. Have an amazing week I will see you here next Monday, Warrior!
Want to begin but don't know where to start? Click below and download my Free Guide:
10 Best Workouts When You're Feeling Anxious or Depressed
Join the community with Christine and hundreds of fighters to exercise and battle your physical and mental goals! >> Click Here
Follow Me Here:
Christine's IG: @christine.coen
Wake Up Your Warrior IG: @wakeupyourwarrior
Can you think of 1 person who would find this episode helpful? Please share it with them, you never know how the smallest action can impact someone.
Thanks so much for listening to this episode! Have an idea or want to be a guest on this podcast? Email me: wakeupyourwarriorpodcast@gmail.com