Summoning Energy on Little (to No) Sleep

In this heartfelt, unscripted episode of Dr. Tami Talks, Dr. Tami takes listeners on a walk through the raw, real moments of her life while juggling sleep deprivation, motherhood, and big dreams. 

From soothing a sick child to crafting life-changing programs like Stress Mastery Academy, Dr. Tami shares her strategies for maintaining energy, presence, and purpose even in the most challenging times. 

With practical tips on mindset, breathwork, hydration, and nutrition, as well as profound insights into embracing both our humanity and divinity, this episode is a soulful guide to creating resilience and renewal in everyday life.

Dr. Tami explores the mindset shifts that matter most, practical resiliency boosting tools, while sharing her personal practices for accessing sacred nourishment that gives her the power of presence in her work and life.

This episode is a love letter to resilience, a reminder of your innate power, and an invitation to explore how good life can truly get. Tune in and discover how to navigate life’s challenges with grace and purpose.

Join Made To Thrive — a free 3-part masterclass series with Dr. Tami Berry. Discover the science and soul of thriving — and remember what it feels like to truly live in flow.

You were never meant to simply survive. You were made to thrive.

Let's stay connected!
Follow me on IG: @tamiberry.md
Follow me on LinkedIn: @tamiberry.md

Transcript

Dr. Tami Berry 0:01

Well, hello there. Welcome to this edition of Dr. Tami Talks. I'm your host, Dr. Tami, and we're doing something different today. We're out for a walk with the little guy who's home sick today. And, you know, I wanted to talk about a few things. One of them I've been hearing from you, beautiful people. That you like hearing a little bit about my life and how I apply what I teach, how I apply mindset coaching, and things to my own life, and I so appreciate that. That you want some like, Real world examples. So I wanted to share this episode with you today, because I think one of the things that's really common right now is like sleep deprivation, sleep deprivation is real and it is so windy out right now. It is almost otherworldly how windy it is. Like the leaves are blowing all around me. It's a gorgeous fall day. If it wasn't quite so windy. There's not a cloud in the sky. The sun is so bright. The leaves are radiant and gorgeous. Just giving you a little window into where I am here in the northeast, the main line, Philadelphia, and beautiful part of the world. Beautiful. I love that I get to stumble upon cobblestone streets and just, it is a fairytale place in so many ways. Um, Not the point of my podcast, but just taking you along on a walk with me. I got this little guy napping cause he did not nap well today or did not sleep well last night. Neither did mommy. So let's see how well this episode goes, but I wanted to talk about how is it that I maintain my own personal energy when it looks like I should have none. When I barely slept and the hours that I maybe did sleep, I was upright holding a baby with nasal congestion and a cough and sneezing and yada, yada. And I think this is important because it's not just moms that are sleep deprived. It's like majority of America. I don't know. I, I, you know, like, The future of, you know, sleep, AIDS, and so forth is looking to be like a multi, multi, multi, multi billion dollar industry because we can't sleep or we're not able to sleep or we're not getting high quality sleep and I really have, I really believe at the core of it, um, it is stress. That's waking us up at night, unless you've got little ones or there are circumstances. Dogs, little humans, there's little beings, right, that are waking you up. Um, the majority of people that are getting woken up are staying awake because they're having a stress reaction to what is taking place, either in their life, around them, in the moment, telling themselves stories about how it's not enough sleep, et cetera. If this is you, I really want you to keep your eyes open for Stress Mastery Academy when it opens around Thanksgiving. Um, I don't have an official date yet, um, but the anticipation is brewing. I'm so beyond excited for the release of this course because I know it's going to help so many people in so many ways. And I love that. This what is a 10, 000 program that yields results way beyond that price point is going to be made available at what is a very reasonable investment. For what it delivers. So, playing with that too. Like anywhere between 2, 500 to 3, 500 as the price point for massive results in your life. Because what happens to us, right? This is a physical, mental, emotional story. spiritual upgrade that becomes available when we can master our stress response. When we're sleep deprived, it affects us. It affects the physical body. It affects how we think it affects our emotions and it affects our ability to harness energy, physical, mental, emotional, spiritual energy. And that's what we need. So I want to talk real quick today. I didn't mean for this to be a plug for Stress Mastery Academy. I'm just so excited about it. It's like the only thing on my mind right now. So excited for the people that are going to be joining us in this program. Life changing. Life changing stuff is going to be happening for these people that join us. Join me. Us. Yes. Okay. So, so it's the middle of the night last night. I just want to take you to like the wake up, right? The wake up is nine o'clock. The wake up is 11 o'clock. The wake up is 1135. Right? This, this whole time, like I'm, I'm tinkering, you know, I'm trying to figure out, I'm taking temperatures. I'm, I'm setting up humidifiers. I'm Um, getting out my essential oils, right? Like getting out the breathe and, and, and everything else. And I'm like, okay, we like, we know, we know how to make this like we can, we can solve for this. We can make him as comfortable as possible. And I had this moment where I'm like, I'm screwed for tomorrow. Like. I'm going to be so tired. He's going to have to stay home. He's not going to be able to go to his little, you know, school. We call it school, right? It's daycare. Let's be honest. You're 15 months old, but big sis goes to school. The school is just easier language. All you parents get it. And I have this moment where I'm like, okay, I'm going to settle in here. And I, I know now how to get coherent, right? I know now how to master my nervous system in a minute, which is also what you learn in Stress Mastery Academy. And I'm like, okay, I know that in order to shift out of this nervous, anxious energy that's building in the body, and I always feel it when I'm clenching my jaw. This is my, like, my neck tension, tension at the back of my head, tension in my jaw. These are my indicators, right? And if I don't catch on to that indicator, it shows up in, like, a knot in my belly, tightness in my hips. And And it's interesting because I, like, I love this idea that, that your life gets to become your greatest experiment where you start getting curious, like, oh, wow, what are my stress reactions? Like, where am I going to intervene? And how far upstream can I get? This is where it gets fun. This is where it changes your life forever in massive ways. So I'm like, Oh, that's so interesting. Right? Like, let me just rest here. Let me breathe. Now I can trust that I get exactly what I need. My body gets exactly what it needs. I'm going to let my body physically rest here right now as I'm like holding this beautiful boy and I'm connecting to like the gift that it is that like he has a present mommy and I'm here to hold him and I'm here to soothe him and I'm letting myself be held and soothed by my higher power at the same time. I'm trusting like because because I've gotten Coherent between my heart and my brain, and I moved out of a sympathetic state into a parasympathetic one. My body can relax, and now I can feel that every cell of my body is now experiencing renewal. It's being replenished. It's being rejuvenated at a very fundamental, profound level of existence. It's like the primordial level of existence. And this matters because then I wake up in the morning and I actually feel renewed and regenerated and rejuvenated. But if I hadn't intentionally allowed myself to have that opportunity in the middle of the night, I would not have woken up this way. And I know this is true because it's been my life experience over and over and over again. Um, Right. This isn't my first rodeo. Like, you know, Maya, that child didn't sleep through the night until she was three years old. And for the first three years of her life, I was telling myself stories that like, it's not enough sleep. This is torture. I'm like, I had a very different level of understanding of heartbreak coherence, of energy and of mindset. And the results showed up in my life. So interesting. Interesting. Interesting. Like valuable feedback, everything gets to be feedback like I, and I still love that version of me. Right. That version of me that was like taking care of Maya, doing the best that she could with what she had. She didn't know any better. I wish I could go back in time and give that woman the skills that I have now, the knowledge that I have now, it would be thrilling to see what she could do with it. Right. Right. But I've got me and I've got now, and this is where we live and this is where we focus. So same goes for you. I know in doing this work, there's there in with so many clients, there's a moment of grief, like, Oh, I wish I had known this sooner. And we just, we just like recognize that, recognize that tendency to always want something sooner, always want more. And we go, and I'm doing it now. And this is my time. Nothing has gone wrong here. I'm right where I'm supposed to be. And that's also the mindset that goes into like when you're managing your own tiredness in the daytime. So let me tell you some practical tips. So that was some of the mindset that was some of the spiritual piece. Let's talk physical, just like, and that was physical, right? But let's also talk about hydration. When I'm sleep deprived, I drink even more water. Like I hydrate a lot, half my body weight. In ounces per day, minimum is the amount of water that I'm drinking. And then on days when I'm extra tired, it's even more. And, I limit my caffeine intake until I know that I'm in a good, energetic, mindset place to be taking it in. Caffeine is never fuel for the day. No. If I think I need fuel for the day, I hydrate and I do breath work. And the breath work that's most impactful is coherence based breath work. This is when we are optimizing available energy to every cell of the body. Phenomenal. And it's optimized because we're working with Not just breath, but also the nervous system, which directs where that energy goes. Such cool stuff, you guys! This merging of science and spirituality excites me to no end. Like, this is it! This is the Holy Grail. It's inside of each of us. Who knew? So hydration, limiting caffeine, so fascinating, the whole like origins of caffeine anyways, it's like, you know, it, it, it was a byproduct of the industrial revolution, the idea that there would be like a coffee break or a coffee room, because what they discovered was like, you could get so much productivity out of people if they were caffeinated. And. The employers sold this as like, Oh, it's a perk, right? Like it's a perk for you. Like we care about you. We want you. Um, and, and it's addictive, right? I mean, just like the hormones of stress because caffeine activates hormones of stress or it can, um, if it's consumed for fuel and not, um, you know, consumed otherwise as a way to sort of like enhance and amplify energy rather than Um, create it, right? There's a difference. So, really interesting that the Industrial Revolution created the coffee break and now, you know, it's everywhere. So I limit caffeine. I'm really mindful of my caffeine intake. And my caffeine intake these days is green tea, like my caffeine of choice. Um, I stopped drinking coffee. Oh my gosh, is it like eight or nine years ago now? Time flies. Time flies. It was a couple years before I had Maya that I, um, took myself off of coffee altogether. And it just became another addiction, you know? Um, and I don't make that a problem at all. Just like you shouldn't. We cycle through addictions until we're done with the addictive cycle. We just keep choosing healthier and healthier addictions as we work through them. No problem. What else did I want to say? Okay, so, so the mindset is then also when we're tired, it's easy for the brain to To be easily triggered into stress based thoughts, and it becomes really helpful when we have cultivated a level of awareness that allows us to see thoughts as they're occurring. And if we don't catch our thoughts as if they're occurring, it's okay because then they show up actually in our emotions and how we feel. So we can always catch it there. If we don't catch it there, it shows up in our actions, often our reactions or inactions. So it's, it's interesting to me how we can interrupt this at earlier and earlier phases and spare ourselves. We get to hard, like reclaim all of that energy that gets siphoned off and wasted. When we're caught in stressful thought patterns, stressful emotions, and stressful reactions, if you think you're tired, that will exhaust you even more, right? So, and then what's also interesting about that is caffeine makes that easier to fall into. When we have too much caffeine on board, It allows the stressed mind, the stressed emotions, and the stressed reactions to run rampant. And caffeine often limits our ability to be aware that it's happening. And then we call it some sort of character flaw or moral failing when it's really neurobiologic. This is neurobiophysiologic and it doesn't have to mean anything about us. Other than that, so liberating, so freeing, so much compassion, so much grace and so much power there, because we know how, like, you get to learn the science on how to master that neurobiophysiologic response, how to recognize it. And respond to it, right? Like, release the prison that it has. You know, the prison like vice that it has on you. So good. So, this is part of it, is recognizing these emotions, these thoughts and these emotions, and then we get to trip out of them, again, by getting coherent. Regained the ability to access the prefrontal cortex, the most powerful region of the human mind. The thing that separates us from all other mammals. The thing that makes us homo sapiens. Homo sapiens, the one who knows. The one who knows they know, and then we get to choose new thoughts, new emotions that lead to new actions, new behaviors, new reactions, new results in our lives that will blow your mind and leave you with greater energy than you had before. Phenomenal. So this is what I'm doing today. I'm out for a walk. I'm breathing. I've got my water with me. I am trusting in me. I am trusting in my life. I am trusting that it all unfolds for me. I know how this world works now. I know my role in it. I know when I master my mind and my emotions, when I'm connected to where I'm going, when I trust that it's always enough, when I trust that I'm good enough, when I know I'm good. That my audience gets me, my audience knows my heart, my audience knows my intentions for them, my audience knows how much I love them, and my audience knows I believe in them, and that that is all it takes to have people journey with me, and I hold the vision, I hold the vision of massive transformation for each and every one of you that ever works with me, or joins me, or becomes my student, and so Let's say Stress Mastery Academy or elsewhere. I know the power of my mind. I know the power of my consciousness. And so I decide intentionally every day that protecting that, managing my energy, protecting my mind, directing it, connecting to my intentions and directing my attention and holding an attitude that allows it to come to fruition in my life is my life's work. And it's yours. And I know that you know that. I know that you know that, and that's why you listen to me. Thanks for that, by the way. I love that you listen to me. Thank you for tuning in. I hope this was helpful. We're going to have to do some major technology upgrades on this. See what the software can do with the amount of wind that was that was Just epic here. My apologies, but I really wanted to share this message with you. And this is real life. This is my life. This is me living my life on life's terms and not making what would be a problem. A problem. My humanness and the humanness of my family is never allowed to be a problem anymore. That perspective shift alone can change your life. My humanness and my humanity. I'm never a problem anymore. I know how to create. I know how we're made creators. I know why we're here and I know how powerful we are when we hold the vision. We hold the intention. We master our attention and we choose the attitude. We choose the thoughts and the emotions that we're going to meet each day with massive power and presence and potential is unleashed in our lives. And I want that for you. For me, for us, thank you so much for tuning in to this like real life episode of Dr. Tami Talks, where I really brought the real goods. I brought it real. Thanks for being on the journey with me. Absolutely. Love you. I am sending you all the love, all the power. Bye. Okay, so I'm adding this onto the back end of the podcast. We're now on day three. Of intermittent fevers, not sleeping through the night, etc. for this little guy. And I have a few things I want to add. Again, we're out for a walk. So if you hear birds and you hear, I don't know, random, there's a lot of tree cutting going on this time of year. So whatever you might hear from my neighbors. Um, we're going to roll with it. At least we don't have the wind to combat with. But I wanted to talk a little more about like the strategies that I think are so important and helping us navigate territory when we feel overwhelmed or when we feel sleep deprived or otherwise under resourced or close to burnout. Because Like I mentioned in the earlier segment, so important for us to have a process, a toolkit for breathing, for calming and soothing the nervous system, which breath work can absolutely do because the diaphragm moves, it activates the vagus nerve, which is the largest parasympathetic nerve in the human body. And I love that we have such ready access to it and we get to leverage it for our own personal growth, evolution and transformation. Amazing. I love the way we've been designed. So there's that. I mentioned hydration, super important. One of the other things that I've been really doubling down on is nutrition. I wanted to comment on that because I think I think I missed it in my last segment, which is we really benefit from high quality protein, high quality nutrients. I like to relate to food as fuel. And when I have this fundamental relationship with food, where it is fuel. It's fueling me now, it fuels who I'm becoming, and it's fueling my future. When I have this really simple relationship with food, I stop asking it to entertain me, I stop asking it to soothe my emotions, I stop asking it to perform any task for me. It's so fascinating to me, and maybe this should be its own podcast episode, how we have allowed our food to become something other than fuel and this distorted relationship. It's almost like a form of codependency or outsourcing where we've allowed something outside of ourselves to fulfill a need that we have when we could very well be creating that in our relationship. When I stopped asking my food to be entertainment, when I stopped asking my food to soothe me, and I started looking at how I could do that for myself, or how I could bring that dynamic into my personal life, into my personal relationships, wow, it made my marriage so much more exciting. It made my relationship with my kids so much more creative because I've stopped, I've stopped asking food to do the thing that it was never meant to do, right? So, that's one thing that I want to offer you is really come back to this really sacred, fundamental relationship with our food that is fuel. And when our, when our food is coming from the earth, we have such this interconnected sense of being nourished from the earth, from the mother. Land, right? And I sometimes have to remind myself of this sacred connection. I'm being nourished from, from the earth. I, I stand on and live on. This is such a beautiful relationship when I can strip it down to this fundamental piece of what it really is, that there is a provider providing, supporting, nourishing, delivering this. nourishment fuel for me today and my life and my future and who I'm becoming and all of that it is It becomes something bigger Right, it becomes truly nourishing and mind body spirit So I wanted to share that with you because it's something you can take with you and build upon Right now and going forward. I really think there's such such good stuff right there And i've noticed as I put in high quality protein, this is like sustains my energy levels And I try to do that on the regular i'm even more Mindful and aware of what i'm putting in my body when I when I don't have the sleep to rely on And I need to rely even more on my breath work, my hydration, and my high quality protein and nutrients, macronutrients. And then also just like whatever movement I can get in that doesn't seem to be expending too much energy. For me, walking is the jam. And I love the neuroscience behind what the benefits are with walking. So good. So good for you. So good for us to be out in nature. Helps unite us with our inner nature in so many ways. Nature is so abundant, and she has seasons, and she gives, and she, right, she blooms, she falls, she hibernates, right, she goes dormant, she reblooms, right. These are our natural cycles, too. So we can, as we, as we, As we spend time in nature and we honor it and we, and we have reverence for it. I think, I think it allows us to have another deeper level of honor and reverence for our own cycles. That's my wish for all of us that we, we have such deep recognition and respect for our own humanness. And we allow ourselves to be supported and nourished and flourish given the givens, given our humanness. The other thing that has been going on is I've been There's been so many things going on. I've got like this sick little one. I'm not really sleeping very much obviously. And I'm expanding my personal brand, like literally revamping it right now. Crafting an offer that's about to get released. Stress Mastery Academy. So gushing about it. I know you've already heard me talk about it. And Starting to work on a book proposal. So excited. Dreams do come true. There are so many things still unfolding in my life, not to mention parent teacher conferences and some other school things that have come up for my daughter and lifing, right? Hashtag adulting. Hashtag parenting. All of it could qualify as a full time job. And I am looking at what's able to be done And it's able to be done because I have presence, because I know my power, and I'm aligned to my purpose. I've been thinking a lot about my most recent podcast episode, or a recent, I don't know when this is getting released, or if it even will, because it might be just too personal. And I don't know if you're going to find it that interesting. Um, So we'll decide if we're releasing it or not. But, recently there was a podcast episode that I did with Joe Lonko on Mastering Manifestation. If you haven't heard it, it's really so good. Parts of it, um, it's unscripted, right? We're unedited, we're unscripted, we're just rambling, we're just rolling with it. I really do, I have been reflecting on what was discussed there and it's good. It's real good. And I think you will gain so much insight and perspective into mindset and how it is the inner game that is being made manifest. I cannot tell you the level of work that I've done up until now in becoming more self directed, uh, self realized, self actualized. And how that work in allowing myself to be embodied, to embody, to embody the state. Of a woman, a person, a human who is well supported, who is ridiculously loved, who is absolutely revered and adored and cherished and worthy and valuable and recognizing all of the ways that I already am all of those things. And I realized to some of you, this might sound arrogant. There's no arrogance in this. Some of you might think, well, I don't know, that doesn't really sound very humble. And I'm here to say, fuck humility. Fuck being humble. Quite frankly, who does it serve to be humble? And if, if me realizing that I'm an extension of God, I'm an extension of source energy embodied incarnated here to see how magnificent this life can be when I'm connected to this fundamental essence. Of my own humanness, I am, I, I'm not sure being humble is actually paying honor to what it is that I really am and what it is that you really are. I am convinced that we are divinity. We are the divine incarnated, and I don't have to convince you of that. Like you either agree with me or you don't, and that's totally fine. But when you are willing to play in that territory. Magnificent things happen in your life. I do realize that because I've allowed myself to shift into this perspective, the support that I get from the people around me brings me to tears. The amount of love that is surrounding me right now. brings me to tears because there's a version of Tammy that still exists that thinks that this, that she's not good enough for this. There's a conditioning that's still being unraveled that says, do you really get to have it this good? And I'm not dismissing that part of me. I am here to recognize it, to notice that conditioning, to notice that it's alive in me, which tells me it's probably alive in you. And that our ongoing work is to say, I see that. I see that conditioning. I see that programming from my past, from this culture, from society, from my parents, from whoever. And, and I embrace this new conditioning, this new opportunity for me to become self directed, for me to practice self directed neuroplasticity, for me to develop the neural networks in my mind, in my body, in my mind and my body. that allow me to know a bigger truth of me. I'm not denying the other one. Denying it doesn't serve me or you. It really doesn't. Denial leads to suppression and repression, which actually amplifies those thoughts and ideas. So we get to see them. We get to honor them. We get to notice where they're living, give them recognition, and then We remember this and this can be true. I can be human and divine and I am divine in my humanness. All of it is allowed here. There's nothing that isn't allowed here. My complete and total humanity and humanness and all that comes with it is 100 percent invited. And as I expand, I get more conscious choice as I expand to hold all of this. I have greater awareness, greater presence, greater power, and greater choice, and greater influence and impact. So good. So that was something else I wanted to share because It touches my heart. It's not lost on me that the level of support and care that I experience right now in my life is something I manifested, is something I decided long ago I wanted to see if it was for me. And so I started practicing what it would be like to embody that. And I started working with clients on what it would be like for them to embody that. And the results are mind blowing, because again, as you know, this is a feed forward feedback universe and we're feeding forward everything that gets fed back to us. And when we know that these levels of support and love and care are available and ready to be delivered, and we start being willing to receive, and we start being willing to receive. Right, giving and receiving, receiving what we want so that we can go into cycles of wanting and flourishing. Oh my goodness gracious, if this life isn't heaven on earth, if this life isn't a little slice of the divine, that's my wish for all of us. Okay, this is, these are my thoughts today, day three, probably complete delirium is setting in right now. But I have a grateful, appreciative heart and mind today, and that is radical because the other choice of overwhelm and, and being anxious and feel like I'm, you know, careening towards a burnout, like those have been options on the table over the last three days. And I've just decided I'm not. Going there any more and this is a skill set and it's what we teach inside Stress Mastery Academy It's what I teach you inside Stress Mastery Academy. It works because it's science. It is leading edge science and sacred spiritual wisdom that are merged for phenomenal results I do hope you will consider joining us if this sounds like something you want in your life Because to do this work and journey with phenomenal people like you, pretty sure that's why I was put here. Pretty sure. So thanks for listening. I absolutely love you and I hope I get to keep journeying with you. And if it's just through this podcast, that's enough for me. If you feel so inspired to journey further and deeper and really transform your life. Goodness, if I'm not just over the moon, honored and thrilled to journey with you as far as we can take this thing, because the question is how good can it get? How good can it get? And I don't tell you, I can't wait to find out. I can't wait. For you to find out for yourself, how good can it get for you? How good, how good don't you want to find out? I do. I do. Okay. All right. I'm signing off now for real. This time, I'm going to finish my walk, go in side, cuddle up, warm up. It's a crisp day here. A beautiful full day. Beautiful to be journeying with you, to be walking with you, sending you all the love.