WELCOME to the WELLNESS FOURplay Podcast! Episode 12: Proactive Wellness vs. Reactive Recovery We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to optimize yours!   Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire!    Every episode, we ask FOUR questions, here they are: 1. WHAT IS THE DIFFERENCE BETWEEN PROACTIVE AND REACTIVE? Proactive definition: creating or controlling a situation by causing something to happen rather than responding to it after it has happened. Reactive definition: Acting in response to a situation rather than creating or controlling it.  There are 3 Categories of People: 1) Ignorant: You don’t know what you don’t know 2) CHOOSING Convenience over Quality 3) People who CHOOSE to be, or NOT be, based on caring if they are... Proactive or Reactive. This CHOICE literally affects every area of our lives. For example, our Health, Finances, Family/Relationships, Spirituality, Career, Mental, Overall Contribution, etc.   2. WHAT ARE THE ADVANTAGES OF BEING PROACTIVE? - Your Life Status is more predictable. For example: - Being PROACTIVE NOW, gives opportunities to LIVE later! - Being PROACTIVE NOW, in how we feel, look and do better, during all phases of your life. - Being PROACTIVE NOW, positively affects your DNA. Your future does not have to be dependent on your bloodline. By changing ONE thing... - Your Health - Begin to Exercise. - Your Finances - Pay yourself FIRST. - Your Spirituality – Pray. - Your Family/Relationships - Make time for PLAY. - Your Career – Do your BEST. - Your Mental Health – Turn off the TV. - Your Contribution – Acts of Random Kindness Daily.   3. WHAT ARE THE RISKS OF BEING REACTIVE? Unpredictable life with a constant victim mentality. Play now; Pay Later. There are always consequences. Illness starts with your choices and may take years to show symptoms. Cancer: by the time symptoms present, there has been an average of 7 years the cancer was developing and growing WITHOUT symptoms. Pain in all areas of life, not just physical. For example: - Health – Disease. - Finances – Poverty and Lack. - Spirituality – Hopelessness. - Family/Relationships – Being estranged. - Career – Hating your job. - Mental Health – Depression. - Contribution – No Joy.   4. NOW THAT YOU KNOW THE BENEFITS OF BEING PROACTIVE AND THE RISKS OF BEING REACTIVE, WHICH APPROACH TO LIFE MAKES THE MOST SENSE? Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire!   Visit us at DondeeAndMarci.com for information on our Pro-Active approaches and to share your Topic ideas for future Episodes!    

WELCOME to The WELLNESS FOURplay Podcast Episode 11: Happy Hormones, Part 3 - Serotonin & Endorphins   We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to optimize yours! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire!    Hormones that play roles in many bodily processes and they travel through the bloodstream. Four are specifically known for promoting positive feelings, happiness and pleasure: Dopamine, Oxytocin, Serotonin, and Endorphins. Make sure to get YOUR Daily D.O.S.E.!   Here are this episodes questions: 1. WHAT ARE SEROTONIN AND ENDORPHINS? -Serotonin is a naturally occurring substance that functions as a neurotransmitter, carrying signals between nerve cells throughout your body. Endorphins are chemicals the body releases when it is under stress or pain. Also chemical neurotransmitters carrying important messages throughout the body. Directly involved in our natural reward circuit. 2. WHY ARE SEROTONIN AND ENDORPHINS SO IMPORTANT? In the brain, Serotonin works to help with mood regulation and memory. Low Serotonin levels often leads to depression. Most Serotonin is found in the gut and is required for healthy digestion. Elsewhere in the body, Serotonin helps with sleep, sexual function, bone health and blood clotting/healing. Endorphins are related to important activities such as eating, drinking, physical fitness, and sexual intercourse. We do more of the things that make us feel good and we enjoy! Part of what helps ensure our survival! Endorphins surge during pregnancy and help minimize discomfort and pain and maximize pleasure. This helps us to continue functioning despite injury or stress. Endorphins help alleviate depression, reduce stress & anxiety and increase self-esteem!! 3. WHAT AFFECTS IS COVID HAVING ON SEROTONIN AND ENDORPHIN LEVELS? All Happy Hormones (D.O.S.E.) depend on social interaction, not social distancing. Wearing masks, social distancing and reduced opportunities to participate in activities we enjoy have severely limited the amount of Serotonin and Endorphins being properly released into our bodies. Reduced levels of Serotonin and Endorphins is leading to higher levels of teen and adult depression, hopelessness and suicide. 4. HOW CAN YOU INCREASE YOUR SEROTONIN AND ENDORPHIN LEVELS? - IF you are WELL... What the Hell!! Take OFF your mask and smile at others. Enjoy time with others that are WELL! Stay home if you are sick! Participate in activities that you enjoy. SEROTONIN • Many foods naturally contain Serotonin, but your body also needs other nutrients, such as tryptophan, vitamin B6, Vitamin D, and Omega fatty acids, to produce the neurotransmitters. Foods: Bananas, Beans (chickpeas, kidney, pinto, black beans), Eggs, Leafy greens (spinach, kale), Nuts and seeds (walnuts, flaxseed), Oily, fatty fish (salmon, tuna, mackerel), Probiotic/fermented foods (kefir, yogurt, tofu), Turkey. • Exercise, exposure to sunlight • Supplements: 5-HTP, L-Tryptophan, St. John’s Wort, Probiotics • Massage -ENDORPHINS • A.R.K. (Acts of Random Kindness) • SEX • Dark chocolate, Wine • Exercise, Music, Dancing • Personal care: Sauna, Massage Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire! #WellnessFourPlay​ #HappyHormones​ #Hormones​ #Serotonin​ #Endorphins #Sex​ #EmpoweredWellness​ #wellness​ Our Happy Hormones are affected boy your Gut Health, balanced Neurotransmitters, and vitamins like B12, D, C and more... Contact us at DondeeAndMarci.com for information on our daily regimen! We have a $10 discount code available for the first FIVE that reach out!! DondeeAndMarci.com     SHOW LESS    

WELCOME to The WELLNESS FOURplay Podcast Episode 10: Happy Hormones, Part 2 - Oxytocin   We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to optimize yours! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire!   Hormones that play roles in many bodily processes and they travel through the bloodstream. Four are specifically known for promoting positive feelings, happiness and pleasure: Dopamine, Oxytocin, Serotonin, and Endorphins. Make sure to get YOUR Daily D.O.S.E.!   Here are the FOUR questions: 1. WHAT IS OXYTOCIN? - Oxytocin: the “love hormone” that is essential for childbirth, breastfeeding, and strong parent-child bonding. Made by the hypothalamus in the brain and released into the blood by the pituitary gland. Oxytocin is a powerful hormone that acts as a neurotransmitter in the brain. 2. WHY IS OXYTOCIN SO IMPORTANT? -Oxytocin plays an important role in the reproduction, initiating contractions before birth as well as milk release. Helps promote trust, empathy, and bonding in relationships. Considered “the cuddle hormone” or “the love hormone” due to its association with pair bonding and helps to reinforce the early attachment between mothers and their infants, as well as the bonds between romantic partners. 3. WHAT AFFECTS IS COVID HAVING ON OXYTOCIN LEVELS? -Social distancing, poor lifestyles, weight gain, low confidence all lead to less personal interaction between couples. Parents and children have been separated for long periods of time leading to less hugs, laughter and smiles. Less personal care, massages for example. Decreased social interactions with family and friends leads to reduced oxytocin levels and can lead to anxiety, fear, loneliness, depression and suicide. Social interactions on Social Media can increase oxytocin, but not near the level of personal interactions. 4. HOW CAN YOU INCREASE YOUR LEVELS OF OXYTOCIN? - Increases with Social Behaviors, encounters. - Stay connected to family and close friends, make plans... even the anticipation of the event can increase oxytocin. New mother’s... if you can, you need to breastfeed your baby! Oxytocin levels are increased during breastfeeding and cradling the baby. Oxytocin is also increased in hugging, cuddling, and having sex. Listen to/or make music, connect with your friends, practice listening deeply, share your feelings of how much you care. Massages, getting or or giving. Eating FOOD with people you care about. A.R.K.: Acts of Random Kindness. Pet your Dog! Episode #11 will continue the Happy Hormone series with a focus on Serotonin & Endorphins! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire! #WellnessFourPlay​ #HappyHormones​ #Hormones​ #Oxytocin​ #Love​ #EmpoweredWellness​ #wellness​ DondeeAndMarci.com    

WELCOME to the WELLNESS FOURplay Podcast

Episode 9: Happy Hormones, Part 1 - Dopamine

We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to optimize yours! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire!

We will answer FOUR questions related to a specific topic each Episode.

1. WHAT ARE THEY? - Hormones are chemicals produced by different glands across your body. They are messengers that play roles in many bodily processes and they travel through the bloodstream. -Four are specifically known for promoting positive feelings, happiness and pleasure: Dopamine, Oxytocin, Serotonin, and Endorphins. Make sure to get YOUR Daily D.O.S.E.!

2. WHAT DOES DOPAMINE DO? - Dopamine: “feel good” hormone that is also a neurotransmitter that is part of the brain’s reward system. Connected to pleasurable sensations. - Causes you to want or desire. Increases arousal and goal-directed behavior. - Creates reward-seeking loops: people repeat pleasurable behavior from checking SM to taking drugs. -Dopamine changes the brain on a cellular level, commanding the brain to do pleasurable things over and over again (good and bad behaviors).

3. WHAT AFFECTS IS COVID HAVING ON DOPAMINE LEVELS? -Gyms are closed, people are getting less exercise; Covid 19# -Less time is being spent outside, reducing exposure to sun -Masks and social distancing are creating a barrier to the effect of smiles, personal interaction; leads to low confidence, anxiety and depression -Less opportunity for social activities that produce good dopamine releases, leaving too much time for false dependency on dopamine drips from too much time on social media.

4. HOW CAN YOU INCREASE YOUR LEVELS AND SPREAD DOPAMINE AROUND? -Foods: yogurt, beans, eggs, low-fat meats, and almonds - Sunlight exposure, 10-15 minutes per day - Exercise - Listening to music -Supplements: Vitamins & Minerals: iron, niacin, folate and vitamin B6, probiotics, magnesium, vitamin D, curcumin - Laugh with a friend, smile at strangers, say hello, do something kind.

Episode #10 will continue the Happy Hormone series with a focus on Oxytocin!

#WellnessFourPlay​

#HappyHormones​

#Hormones​

#Dopamine​

#EmpoweredWellness​

#wellness​

https://DondeeAndMarci.com

Welcome to the Wellness FOURplay Podcast! Episode 8: Antioxidants   1. WHAT ARE THEY? - Substances that fight free radicals in your body. Free radicals are compounds that can cause damage to your cells that can lead to all kinds of aging problems. 2. WHY ARE THEY IMPORTANT? - Antioxidants can help balance out the free-radicals, leaving the ones needed for your immune system to work properly and neutralizing the excess that cause cell damage that leads to health issues 3. HOW CAN THEY HELP YOU? - They help protect your cells while leaving the good free radicals to boost your Increase the support of your healthy Immune System! response -Reducing cell damage can also lead to a longer, healthier lifespan 4. WHERE CAN YOU GET THEM? - 1) We can TAKE them: (Direct antioxidants) - Vitamins A, C & E, fruits like berries & oranges, vegetables like deep green leafy veggies, sweet potatoes, broccoli, etc. We can also eat whole grains, nuts like almonds, pistachios & walnuts, seeds, herbs and spices, juices, 🤩  Red Wine. OR...  2) We can MAKE them: (Indirect antioxidants) Nrf2 Activation through exercise, calorie restriction (fasting) and by taking natural nutrient compound Nrf2 activators. #WellnessFourPlay​ #Antioxidants​ #Rust​ #EmpoweredWellness​ #wellness​ For information regarding our daily wellness regimen that includes Nrf2 Activation, or for show ideas, please contact us at https://DondeeAndMarci.com    

WELCOME to The WELLNESS FOURPlay Podcast, Episode 7: Inflammation

We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to optimize yours! We will be coming to you LIVE to answer FOUR questions related to a specific Wellness topic each Episode.

1. WHAT IS IT? -Your body’s process of fighting against things that harm it: infections, injuries and toxins -Two types: Acute (injury), Chronic (illness) -Four signs of Acute Inflammation: Redness, Heat, Swelling and Pain

2. WHAT CAUSES IT? -Acute: Harmful pathogens (bacteria, fungus), injuries (quick onset, short duration) -Chronic: Poor lifestyle (too much party, not enough sleep), Inflammatory foods, free radical damage to cells (oxidative stress), bad gut health - A need in our body for immune response to be triggered

3. WHAT DOES IT CAUSE? - “Itis” conditions, allergies, cancer, Alzheimer’s disease, and many more - body pains and stiffness - Can have a negative influence in all body systems

4. WHAT CAN WE DO ABOUT IT? - Anti-inflammatory diet (high fiber foods, tomatoes, nuts, leafy greens, fatty fish, fruit), Mediterranean diet (rich in fresh foods and healthy oils-olive oil) -Avoid fried foods, processed foods, added sugar, red meat, unhealthy fats - Antioxidants, Herbs (Ginger, Turmeric, Cannabis etc) -Nrf2 Activation -Manage weight -Exercise -Manage Stress #WellnessFourPlay​

#Inflammation​

#Ouch​

#EmpoweredWellness​

#wellness​

Contact us on https://www.dondeeandmarci.com for show ideas and information requests.

WELCOME to The WELLNESS FOURPlay Podcast

Episode 6: Forgiveness, the REAL "F" Word!

We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to optimize yours! We will be coming to you LIVE to answer FOUR questions related to a specific Wellness topic each Episode.

1. WHAT IS IT? -Forgiveness means different things to different people, generally it means making a decision to let go of resentment or thoughts of revenge -Who of us hasn’t been hurt or hurt someone else? BUT... you don’t know what they did to me!

2. WHY IS IT IMPORTANT? -Anger, resentment and thoughts of revenge lead to damaged or destroyed relationships -Depression, Anxiety, poor sleep can lead to increased risk of health conditions: weight gain, high blood pressure, elevated cholesterol and heart attack risks -You can lose your purpose when you get lost in the negativity that goes with unforgiveness -It can change the way you look at yourself, lowering your perceived value and confidence, you can miss opportunities

3. HOW CAN PRACTICING FORGIVENESS HELP YOU? - Forgive and lighten your load, increase your happiness in relationships -Many times the person does not even know how you have been affected, so you are the only one being “punished”. Forgive quickly! -When you forgive, you can lower cortisol level that can help reduce the negative health responses -Regain your personal power, confidence, worthiness and motivation

4. HOW CAN YOU UTILIZE IT? -Recognize the need, what needs to be healed and who needs to be forgiven -Acknowledge the emotions connected to the harm done and how they affect the way you react to others, choose to release the emotions -Remember, hurt people hurt people, show empathy -Choose to forgive, decide not to be the victim any longer... Forgive Yourself! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire!

#WellnessFourPlay​

#Forgiveness​

#TheRealFWord​

#EmpoweredWellness​

#wellness​

https://DondeeAndMarci.com

WELCOME to The WELLNESS FOURPlay Podcast Episode 5: Gut Health Supplements and Support. We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to optimize yours! In each episode, we will be ask & answer FOUR questions related to a specific topic of Wellness.   This is Episode 5: Part 3 - Gut Health Supplements and Support   QUESTIONS: 1. DOES A HEALTHY GUT NEED SUPPORT AND WHY? -Yes! Fluctuating diets, stress, sleep, artificial ingredients (sweeteners), preservatives, GMO, illnesses, antibiotics etc.... cause the need for support to maintain the health of your gut.   2. WHAT KINDS OF THINGS CAN BE DONE TO SUPPORT A HEALTHY GUT? -Diet (avoid inflammatory and acidic foods), Exercise (rebounder), Sleep, Avoid Stress -Peppermint Oil (Ease IBS), Chamomile, Ginger, L-Glutamine (nutrient absorption), Psyllium (Fiber for Constipation)   3. WHAT ARE PRE, PRO AND POST BIOTICS? ARE THEY ALL CREATED EQUAL? -Prebiotics: Special plant fibers (carbs) that help healthy bacteria grow in your gut, food for probiotics -Probiotics: live microorganisms that live and work in our guts to help balance out the bad bacteria -Postbiotics: Bacteria that helps create a diverse microbiome. Fermented biproduct of the digestion process.   4. WHY IS IT IMPORTANT TO TAKE PRE, PRO AND POST BIOTICS? -They are important in creating and maintaining a healthy gut environment. WHAT ARE YOU WILLING TO DO TO CREATE AND SUPPORT A HEALTHY GUT? We know how important our gut health is and do everything we can to support ours.   To learn more about our healthy gut regimen, please listen to episodes 1 & 2, or contact us on dondeeandmarci.com    

Episode 4: Part 2 - Gut Health Nutrition & Lifestyle

 

1. What is Nutrition and Lifestyle?
   • Nutrition is about eating a healthy and balanced diet. Food and drink provide the energy and nutrients you need to be healthy.
   • These foods and drink need to be digested properly for our bodies to receive the nutrients needed to be strong. 
   • Lifestyle is a way in which an individual or group live (culture); food, sleep, activity, interactions and responses
2. How does Nutrition and Lifestyle play a part in the health of your gut?
   • Most definitely! The foods/drinks we choose to eat directly affect the function of our guts and then how our bodies respond... low grade fuel in a high-performance vehicle creates a subpar result.
   • Lifestyle habits such as poor or fluctuating sleep patterns, packaged or fast-food, high stress environments, drinking liquids other than water, high sugar intake, knives over forks – eating more meat than fresh fruits and veggies... etc
3. What Nutrition hacks can you implement to support your gut health?
   • Avoid processed food, up water intake, reduce sugar
   • Shop the walls, not aisles of your supermarket
   • High-fiber foods such as fruits, vegetables and ancient grains (non-gluten)
   • Fermented foods such as kimchi, sauerkraut, yogurt & kombucha are great dietary sources of probiotics and postbiotics.
   • Some gut issues can be due to food intolerances or allergies-try eliminating trigger foods such as: dairy, gluten & caffeine to start.

Article for 8 most common: https://www.healthline.com/nutrition/common-food-intolerances#TOC_TITLE_HDR_5

• Episode #5 will cover Supplements and Support for a healthy gut

1. What are some healthy habits that can promote your gut health?
   • Sleep- early to bed and early to rise... on a schedule daily as close to regular as possible
   • Take time to chew your food and eat slowly – benefits for digestion and weight management
   • Time restricted eating
   • Reduce alcohol intake
   • Lower your stress levels. If you can’t remove stressful situations or people from your life, find ways to counteract the effects; such as healthy hobbies, exercise, mediation, breathing exercises

We know that KNOWLEDGE is the foreplay to your Health!

WELCOME to WELLNESS FOURPlay

Episode 3: Part 1 - Gut Health Basics

We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to optimize yours! We will be coming to you LIVE to answer FOUR questions related to a specific topic each episode.

Episode 3: Part 1 - Gut Health Basics, 02/22/21

1. WHAT IS IT?

• It’s creating and maintaining an optimal environment from the entrance to your exit!

• Your Gut is the command center of our health... remember, your immune system is your ARMY, your gut is where it gets its orders!

2. WHY IS IT IMPORTANT?

• If your gut is sick, it gives bad orders to other systems of your body and they respond poorly (autoimmune disorders)

• It is directly connected to your brain, skin, mouth, blood and metabolism

• 40% of your Immune System comes from your gut.

3. HOW DO YOU KNOW OF YOURS IS GOOD?

• Bristol Stool Chart Check yours here... content/uploads/2013/09/stool.jpg

• Corn test

4. WHAT BASIC STEPS CAN YOU TAKE TO ENSURE IT IS GOOD?

• Chew your food

• Drink water

• Choose your food wisely

(Episode 4 will be about Nutrition and Habits and Episode 5 will be about Supplements & Support)