In this episode, we’re talking about something that so many of my patients suffer from. That’s stress. I know a little bit about stress myself. I’m a father, a husband, a doctor and a television host. And, as a medical professional, I know that long-term stress can kill. So it’s been critical for me to learn how to manage the stress in my own life. That’s why I’m so passionate about today’s show, to help you beat the stress in your life.

Everyone feels stressed from time to time, but too much stress can lead to heart disease, high blood pressure, and many other serious health problems. While there is “bad stress,” there is also what I call “good stress.” This is the kind that motivates you to do well, such as when you’re taking a test or interviewing for a job. But it’s the bad stuff, the bad stress, that puts your health at risk. And in this episode, you’ll learn how to keep that bad stress under control.

Dr. Sharon Melnick: Stress As A Woman

My first guest is Dr. Sharon Melnick, an expert on stress resilience. Like most women, she wants to make a difference and she wants to take care of the people who are important to her. She also wants to take care of herself. But in the midst of all this, with deadlines, opportunities and people relying on her, like all people, she can get overwhelmed and exhausted too.

Women want to do so much. They don’t want to disappoint, so they tend to carry stress. Work and financial stress are universal. 65% of women are breadwinners or co-breadwinners. But there are a few stressors that really have an extra oomph for women. Three of these include responsibility, housework and feeling guilty. In this episode, Dr. Melnick and I talked about how to deal with these factors, how to deal with stress and how to create balance and more energy.

Dr. Adam Moeser: Fight Or Flight Response And Stress

My second guest is Dr. Adam Moeser, a Michigan State University professor who led the groundbreaking research on the impact of stress on immune cells and the gastrointestinal system. He explained to us that the fight or flight response is our evolutionary conserved response to stress. It’s actually a very important stress response and it’s meant for survival. The problem is when this stress becomes either too overwhelming or we cannot respond properly to this stress, disease can result. It switches from a very protective response to something that becomes very deleterious and causes disease.

Basically, the fact that we wanted to have lunch and not be lunch kept us alive throughout evolution with the help of this natural stress response. But nowadays we don’t have as much of a real threat as we did back in the cavemen days. Instead, we have so many other stressors, including emotional and mental stressors. A stressful environment or past childhood trauma can contribute to stress as well. There are so many factors. For women, it can be even more difficult. We know from science that women are more susceptible to stress-related diseases and this goes all the way to the fundamental differences in their biology. Dr. Moeser and I talked more about these topics in detail in this episode.

Lolita Guarin: Managing Stress Effectively

My third guest, Lolita Guarin, is a certified stress management coach who has written a book titled Crush Stress While You Work. At one point in her life, Lolita hit a turning point. She moved to the US from Lithuania and wanted to prove herself. She worked like a machine. One day, suddenly she just collapsed on the kitchen floor and had to be rushed to the emergency room. It was her stress levels, poor nutrition and lack of exercise that really impacted her health. She knew it was a turning point and now she is teaching others to kick stress in the butt.

Stress is an accepted norm in today’s world. Everybody has stress, it’s totally normal, but as we mentioned before, it really affects our health. Pacing oneself, time management, taking breaks, exercising and minding nutrition are all incredibly important in managing stress. Lolita and I talked about important stress management strategies in this episode.

Dr. Susan Albers: Stress And Nutrition

My fourth guest is Dr. Susan Albers, psychologist and author behind eatingmindfully.com. She explained that when we’re feeling stressed or overwhelmed, we may want to disconnect and escape from the way that we are feeling. Eating is a way to do that. When we eat, it’s a little bit like changing the channel on our feelings. The comfort foods we reach for release dopamine, the pleasure neurotransmitter in our brain. That’s why we feel really good at the moment. This can create a cycle. Every time we are stressed, we want to reach for comfort foods that are not actually good for our physical or mental health. They can lead to more stress and inflammation.

It is important to be mindful of eating at all times, especially when stressed. Some foods to avoid include sugar, artificial sweeteners, gluten, microwave foods, processed foods and also anything that has hydrogenated oils in it. Some of Dr. Albers favorite tools for times of stress are cinnamon tea, mandarin oranges and self-massage. Dr. Albers and I talked about other tips to decrease and manage stress as well.

Ajayan Borys: Stress And Meditation

My fifth guest, Ajayan Borys has traveled the entire globe studying and teaching meditation. His unique approach is called Effortless Mind, which is awesome. Ajayan explained that effortlessness is the key to meditation, because if you’re going to go from the conscious thinking mind where we’re doing something to a deeper state of awareness, a more quiet state of awareness, then it has to be effortless. Mantras, chanting, small phrases, or even a syllable can be incredibly helpful.

People who have a hard time with meditation primarily tend to have a lot of misconceptions about it. The biggest one is the idea that you shouldn’t have thoughts in meditation, otherwise they are not doing it right. That’s a complete misconception. Everyone has thoughts. Thoughts will pop up and that’s normal. The important part is not to fight them, but accept them and let them float by. In this episode, Ajayan and I discussed some helpful aspects of meditation to help reduce stress in your life.

I hope you enjoy this episode and learn important tools to improve your life. If you have any questions or thoughts, please, share them in the comments section. I would love to hear from you.

Notable Guests

Sharon Melnick

Sharon Melnick

Sharon Melnick, Ph.D. is an internationally sought-after speaker, a best-selling author and a leading authority on business psychology, stress resilience, and women’s leadership. Her tools are informed by 10 years of research at Harvard Medical School and field tested by over 20,000 trainees. Her Confident Influential Leader program has a proven track record getting multicultural women to shift from Pigeon Holed to Promoted, accelerating promotion from years to months and gaining a voice around the decision making tables. Her award-winning Success under Stress and Resilience during Change programs equip participants with tools to stay calm and focused – not react – and deliver value as they overcome change fatigue. She is the CEO of Horizon Point Inc., coaching and training firm which is a diverse supplier.  Learn more at sharonmelnick.com

Susan Albers

Susan Albers

Susan Albers, Psy.D., is a New York Times best-selling author and a clinical psychologist at the Cleveland Clinic who specializes in eating issues, weight loss, body image concerns, and mindfulness. After obtaining a masters and doctorate degree from the University of Denver, Dr. Albers completed an APA internship at the University of Notre Dame in South Bend, Indiana and a post-doctoral fellowship at Stanford University in California. Dr. Albers conducts mindful eating workshops across the country.

Dr. Albers is the author of six mindful eating books including EatQ; 50 Ways to Soothe Yourself Without Food; Eating Mindfully; Eat, Drink, and Be Mindful and Mindful Eating 101. Her work has been featured in O, the Oprah Magazine, Family Circle, Shape, Prevention Magazine, Self, Health, Fitness Magazine, Vanity Fair, Natural Health, the Wall Street Journal and was on Dr. Oz. Susan is a contributor to the Huffington Post and Psychology Today.  Learn more at eatingmindfully.com

Ajayan Borys

Ajayan Borys

Ajayan has been exploring and teaching a variety of meditation practices since 1970. In the early 70’s, he spent several years studying in residence under Maharishi Mahesh Yogi, founder of the Transcendental Meditation Program®. For the next ten years, Ajayan taught the TM Program®. Since then he has traveled the globe continuing an impassioned exploration of consciousness and developing human potential through various meditation and yogic practices, specializing in traditional Tantric meditation practices as well as Advaitic (non-dual) meditation. He is the founder of Effortless Mind® meditation.

Having made a study of meditation his life, and having instructed and guided thousands in meditation in North America, Australia, Europe, and India, Ajayan has gained a reputation as a consummate meditation teacher. Learn more at ajayan.com

Lolita Guarin

Lolita Guarin

Lolita Guarin is a certified stress management expert, inspirational speaker, workshop facilitator, and certified life coach. She is the author of “Crush Stress While You Work” and a founder of Be Amazing You, whose products help to create a natural loving stress-free environment. Lolita is a contributing writer for Women Mean Business and other numerous magazines. She is passionate about helping others to reclaim their inner power to be magnificent and believes we all are amazing. She teaches others to love and appreciate themselves just the way they are and achieve the lives they are worth.  Learn more at BeAmazingYou.com

Adam Moeser

Adam Moeser

Adam Moeser, Ph.D., DVM is an endowed chair and associate professor in the MSU College of Veterinary Medicine. His research program is focused on elucidating the pathophysiologic mechanisms driving stress-induced gastrointestinal and immune disorders. He is the first to uncover reasons why a specific type of immune cell acts very differently in females compared to males while under stress, resulting in women being more susceptible to certain diseases.

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