The mind-body connection is a cornerstone of a healthy life, but so many of us have ‘monkey minds’ and feel like we can’t control our thoughts. In today’s episode, Dr. Malhotra discusses mind mastery, the fourth pillar of her COPE healing protocol. We hear about the detrimental effects of negative thinking, identifying with our bodies, and techniques to quiet our minds. Remember, is it normal to think! You are never going to stop your mind from wandering. You can, however, change how you relate to your thoughts. Tune in to hear more! 

Key Points From This Episode:

• The fourth pillar of Dr. Malhotra’s COPE methodology: enhanced mind mastery.
• Your mind and body have to work together if you want to heal.
• Finding the cause of chatter that comes when we are disconnected from our minds.
• When you identify with negative thoughts, they stay in your mind and produce more negativity.
• You have to identify with your body; it’s yours and yours alone!
• Why disengaging from your mind will have cascading adverse outcomes.
• Take ten minutes every day to silence your mind and focus on what you want.
• The links between negative thoughts and disease: what studies show. 

Tweetables:

“If you really want to heal yourself in any way, if you can silence your mind and be with yourself and think about the things that you really want to do in life, or how you can actually connect your heart, your brain, and every organ, together you will really go a long way in healing.” — Dr. Malhotra [0:00:50]

“If you take time every day, say about five minutes, 10 minutes to just silence your mind and get out, you will see that a lot of this chatter will go away.” — Dr. Malhotra [0:02:38]

“Once you disengage from your mind, you are actually disengaging from all identity.” — Dr. Malhotra [0:05:31]

Links Mentioned in Today’s Episode:

Dr. Minni Malhotra on LinkedIn

Dr. Minni Malhotra Email

Anchor Wellness Center

Most of us have heard about the breakthrough COVID-19 vaccine produced by Pfizer and Moderna, but today, Dr. Malhotra gives listeners an in-depth look at the process of developing, testing, and administering the vaccine, and shares what we can expect from this new drug. Never before has a vaccine been developed in such a short period, and we can thank the people and technology behind these innovations. Tuning in to this episode, listeners will learn how the mRNA vaccines work to fight disease, the different types of mRNAs, and how they are administered to patients. Dr. Malhotra touches on the existing concerns about the vaccine, including the lack of extensive data, the possible difficulties with storage and delivery, and the long and short-term side effects. Stay tuned to hear what you can do to get the best results from the vaccine! 

Key Points From This Episode:

• Get a sense of how fast the mRNA vaccine for COVID-19 was developed. 
• The unprecedented speed with which the vaccine trials were carried out. 
• Learn how the mRNA vaccine works to fight the virus and how it can be administered. 
• An overview of the two types of mRNA vaccines: non-replicating and self-replicating.  
• A closer look at the two vaccines at the forefront of the SARS-CoV-2 armamentarium. 
• The problems we might have in storing, delivering, and keeping the vaccines frozen. 
• Considering the possibility of unintended side effects and immune reactivity. 
• The importance of getting your immune system healthy before getting vaccinated. 

Links Mentioned in Today’s Episode:

Pfizer 

Moderna

Anchor Wellness Center

Many of us have pets at home and consider them important parts of our lives. But did you know that animals can help us when we are struggling with our physical, mental, or emotional health? In today’s episode, Dr. Minni talks about the numerous benefits of pet therapy and how animals can act as our healers. We hear about how they help people overcome loneliness, stress, anxiety, and improve overall self-worth. Dr. Minni also sheds light on the ways animals aid cancer and stroke patients’ recovery. Animals not only fill our emotional cup, but they encourage us to be healthy and spend more time outdoors. Remember, if you want to bring a pet into your life, you need to do proper research and ensure you treat it with all the love and care it deserves.

Key Points From This Episode:

• Hear about the four ways that pets benefit human health along with some of the risks.
• The insights doctors gain when they find out whether patients have pets.
• What animal-assisted therapy is and the ways it promotes and enables healing.
• Find out whether there are risks that come with pet therapy.
• How pet therapy can be used to overcome loneliness.
• Pets help relieve stress, anxiety, and depressive feelings.
• Why caring for an animal can improve self-worth and self-esteem.
• The ways that therapy dogs can help people who are living with cancer.
• How animals can help support stroke patients with their recovery.
• Therapy dogs create friendships and help with social interaction and communication.
• Hear how animals encourage better diets and improve our appetites.
• Other ways that animals can help us, including surgery recovery and improving heart health.
• You have to look after your pet if you want it to look after yourself.

Links Mentioned in Today’s Episode:

Dr. Minni Malhotra on LinkedIn

Dr. Minni Malhotra Email

Anchor Wellness Center

Caring Canines Program at Mayo Clinic

In today’s episode, listeners learn about Ayni, which can refer to either the concept of reciprocity or mutualism among the people of Andean mountain communities, as well as others who practice this concept. As a noun, the law of Ayni states that everything in the world is connected and it is the only commandment that rules daily life in many communities. Tune in as Dr. Minni Malhotra describes what Ayni means and how it is practiced, and she explains how sharing knowledge and wisdom only contributes towards the growth and elevation of humanity. She also shares ways in which everyone can practice Ayni in their own lives, and why it must be viewed as an equal exchange and not one where one party benefits more than the other. Find out more about the concept of reciprocity, and how to apply it in interpersonal situations and in business in this episode of Crushing PCOS!

Key Points From This Episode:

• Dr. Malhotra describes what Ayni means to the people of Andean mountain communities.
• What it might be like to manage our lives and our businesses with Ayni, and why it is difficult.
• The value of knowing our strength, mastering energy, and translating it into common good.
• What Dr. Malhotra’s coach taught her about the principle of Ayni in the struggle for power.
• Why reciprocity must be viewed as an equal exchange, where both parties benefit.
• How Ayni can be a useful way of seeing the world – we all have so much to give and receive.
• The two types of people – those who respect and participate in Ayni or those who are oblivious or choose to ignore it.
• Dr. Malhotra shares an example of how she has performed a favor for the wrong reasons.
• Reciprocity is learned from culture, upbringing, experience, or influence. 
• Some questions to ask ourselves to foster Ayni – namely, would you do the same?
• Never ask someone for something for free that they do for a living.
• Reciprocity doesn’t have to be grand or expensive – it’s only about returning the favor.

Links Mentioned in Today’s Episode:

Jim Fortin

Anchor Wellness Center

Environmental medicine generally addresses environmental factors with a negative impact on human health. However, emerging scientific research has revealed a surprisingly positive and overlooked environmental factor on health: direct barefoot contact with the earth. Our modern lifestyle tends to separate us from such contact, and the research suggests that this disconnect may be a major contributor to physiological dysfunction and unwellness. Reconnection with the Earth's electrons has been found to promote intriguing physiological changes and subjective reports of well-being, such as better sleep and reduced pain. In this episode, Dr. Minni Malhotra reviews some of the positive benefits of earthing, including normalizing cortisol levels in the body, reducing inflammation, and assisting in thinning the blood. If you’re looking for a zero-cost, equipment-free solution for nearly any ailment, earthing could be a good place to start, so make sure to tune in to find out more!

Key Points From This Episode:

• Hear from a published paper on PubMed that reviews the health benefits of earthing.
• How earth’s electrons can affect the electrical charge of body tissue cells.
• The functioning of digestive enzymes is also sensitive to environmental conditions.
• Normalizing cortisol in the body through earthing, resulting in improved sleep.
• Why lack of sleep is often linked with pain or inflammation.
• Some of the negative impacts of inflammation in the body and the link between chronic inflammation and chronic disease.
• How earthing has been proven to reduce inflammation through infrared imaging.
• Earthing can also reduce blood viscosity – just by walking the earth, you can thin your blood.
• Regular earthing improves blood pressure, irregular heartbeat, and autoimmune conditions.
• Barefoot grounding is recommended as a zero-cost practice with numerous health benefits.
• Along with sunshine, clean air and water, nutritious food, and physical activity, earthing may be an essential element to the health equation.

Links Mentioned in Today’s Episode:

Anchor Wellness Center

PubMed

‘Earthing: Health Implications of Reconnecting the Human Body to the Earth's Surface Electrons’

Earthing Institute

Rhythm is a defining part of our lives. From daily routine to the beat of our hearts, rhythm is all around us. Yet, we still know very little about one of the most important rhythms of all, the circadian rhythm. Today, we talk about this enigmatic rhythm and begin this insightful chat by taking a look at how the rotation of the Earth affects the circadian rhythm in all of us — before turning our attention toward its vulnerability. Dr. Minni Malhorta shares how disruptions can cause a series of adverse health effects, from feelings of jet lag to changes in our psychological states. We then take a look at how light can impact the circadian rhythm and how light treatment can improve the wakefulness of people with sleep disorders. Taking a deeper look, Dr. Minni Malhorta explains how this cycle is governed and which parts of the brain are involved, touching on several case studies as she goes. She then leaves us with a collection of useful tips on how you can improve your circadian rhythm. Tune into the rhythm and this episode today!   

Key Points From This Episode:

• Introducing today’s topic, the circadian rhythm. 
• The link between the rotation of the Earth and our circadian rhythm.
• How circadian rhythm disruptions can have adverse effects on our health.
• The test results from disrupting circadian rhythm in mice.
• Drawing comparisons to shift work and jet lag.
• Why light treatment is important for workers, jet travelers, and patients with circadian rhythm sleep disorders.
• Solutions to problems associated with varying degrees of wakefulness.
• The science behind the circadian rhythm and which part of your brain regulates it.
• Hear about the importance of zeitgebers.
• The correlation between sleep and the act of aging. 
• Minni shares some great tips on how you can get your circadian rhythm back on track.
• A sneak peek at our next episode’s topic.

Links Mentioned in Today’s Episode:

Anchor Wellness Center

PubMed

Amazon

Few aspects of modern life have been unscathed by the COVID-19 pandemic and the corners of the human mind are no exception. In this episode, Dr. Minni Malhorta talks about the power of connection and relationship during a pandemic. We start off by taking a detailed look at the latest research to come out of Yale University and Yale New Haven Health System, which shines a light on the dangerous relationship between poor mental health and COVID-19. You’ll hear about how psychiatric disorders like depression and anxiety are inflammatory conditions, and how their associated medications could increase your risk of coronavirus complications and death. This is where human connection comes in. Minni explains the importance of supporting those with psychiatric comorbidities, especially during times of pandemic, and goes on to share a thorough list of how you can help those around you. Reach out to old friends and family, organize a Skype movie night, and even take part in virtual fitness competitions. For more suggestions and valuable insight, be sure to tune in today!

Key Points From This Episode:

• Introducing today’s topic of connecting through relationships during a pandemic.
• How stress can impact your health and life expectancy. 
• Hear about psychiatric comorbidities and their relationship to COVID-19.
• Why people with anxiety, depression, or both, need support.
• The physical nature of psychiatry disorders.
• The link between psychiatric medications and your body’s response to COVID-19.
• How you can alleviate stress by staying connected with family.
• Depression and anxiety make us want to disconnect.
• The important balance you need to keep when using technology and social media. 
• Minni’s 10 ways you can connect with family, friends, and associates.
• How exercise machines combined with technology are a great way to connect with others.
• Why it’s vital that you check up on the mental health of those around you. 
• How this episode is related to Minni’s COPE methodology.

Links Mentioned in Today’s Episode:

Anchor Wellness Center

PubMed

Yale University

Yale New Haven Health System

The Lancet Psychiatry

Skype

Often called the love or cuddle hormone, oxytocin is a vitally important chemical in each of our bodies. It has a determining effect on many fundamental aspects of our lives, including sexuality, emotions, and physical health. In cases where the pituitary gland — the wellspring of oxytocin, is not functioning correctly, or a depletion of the hormone is experienced by any other means, the human body can encounter many issues, from stress and disease to depression and a lack of connection. In today's show, Dr. Minni gives a great overview of the important factors on the subject, listing some natural ways to promote oxytocin in the body, things to avoid that might stem the flow of the chemical, and the current medical findings and practices around hormone therapy. Listeners can expect to come away with a clear understanding of oxytocin's role in the body and a powerful reminder of its importance in our longevity and vitality while alive! Be sure to listen in to hear it all!

Key Points From This Episode:

• The source of oxytocin in the brain and how it behaves in the human body. 
• Correlations between oxytocin and past experiences.
• How oxytocin treatment has been used to aid patients with autism or schizophrenia.
• Reduced stress, increased healing, heightened sexual drive, and more! 
• Ways to naturally increase oxytocin; dietary, social, and practical recommendations. 
• Avoiding the substances and activities that reduce the presence of oxytocin. 
• Harmful health outcomes of a low-functioning pituitary gland. 
• Addressing hormone deficiencies; balancing the most important chemicals in the body. 
• The power of hormone replacement therapy in specific cases. 

Links Mentioned in Today’s Episode:

Anchor Wellness Center

Hormones and Behavior

PubMed

Some people use social media obsessively while others warn us about its potentially negative impacts, so is social media a friend or a foe? In today’s episode, Dr. Malhotra dives into this topic, uncovering both the positive and negative sides of our social media use. As many as 10% of Americans have a certified addiction to social media, and researchers have found that it can have a detrimental effect on our sleep and mood. However, social media also plays an important role in keeping people connected and protecting them from loneliness. Facebook, Instagram, and YouTube can also be leveraged for business purposes and give you a platform for sharing uplifting ideas. Tune in to hear what a healthy relationship with social media looks like and the reds flags you need to be on the lookout for. 

Key Points From This Episode:

• The popularity of social media and the percentage of people who use it. 
• Hear about the studies done on the psychological effects of social media. 
• Six questions to ask to determine whether someone is addicted to social media. 
• Learn how social media can negatively affect users in terms of sleep and anxiety levels. 
• Be careful not to be distracted by usage and miss out on other important things. 
• How social media can be used to make a positive impact in the lives of your friends/followers. 
• Dr. Malhotra talks about the loneliness that can result from abstaining from these networks. 
• Get a sense of a healthy amount of time to spend on social media each day. 
• Post positive messages and refrain from sharing too much of your personal life. 
• Consider how you can educate people and use platforms to promote your business. 
• A word on posting appropriately and protecting your children from unnecessary exposure.
• Being careful of fake news and ensuring that you check the facts before believing anything.  

Links Mentioned in Today’s Episode:

Anchor Wellness Center

In stressful times, it is important to stay calm to help yourself and others deal with and overcome challenging circumstances. When we experience high levels of stress, some people externalize their emotions, becoming angry, aggressive, and displaying other outward signs of emotional turmoil. Others, however, internalize their emotions, bottling up their feelings which can then give way to behaviors such as depression and self-harm. Both of these coping mechanisms are harmful in their own way, and today Dr. Malhotra gives listeners ten tips for calming down and relieving stress in healthy ways. Meditation, breathing exercises, and journaling are just a few ways that you can give expression to your emotions constructively. Join Dr. Malhotra for this episode as she gives more advice for calming down in a chaotic world.  

Key Points From This Episode:

• Learn what happens when you internalize your emotions. 
• Just because internalizing behaviors are not visible does not mean they are less damaging. 
• An example of how toddlers reveal their inability to self-regulate. 
• The relationship between our age and our ability to control our emotions. 
• The difference between externalizing and internalizing behaviors and examples of each. 
• A list of disorders associated with people who frequently display externalizing behaviors. 
• Common ways in which internalizing behaviors manifest. 
• Suggestions for relieving stress, including getting fresh air and doing breathing exercises. 
• Leveraging meditation, prayer, and relaxation techniques to alleviate the effects of stress.
• Dr. Minni shares how exercise and rhythmic exercises help her to get perspective. 
• How you can use your hobbies and favorite activities to blow off steam. 
• The importance of expressing how you feel and sharing your emotions with a friend. 
• What being in the moment with your senses can do to your state of mind. 

Tweetables:

“In general, boys are more likely to exhibit externalizing behavior, while girls are more prone to developing internalizing behavior.” —  Dr. Minni Malhotra [0:03:33]

“Meditation is really about quieting the mind, not reacting, just noticing. Even a minute can make a difference.” — Dr. Minni Malhotra [0:05:14]

“Be in the moment with one of your senses; sight, smell, sound, taste. You'll be amazed how quickly the stress melts away when you focus on just one of them.” — Dr. Minni Malhotra [0:06:52] 

Links Mentioned in Today’s Episode:

Anchor Wellness Center