{"version":"1.0.0","segments":[{"startTime":55.02,"endTime":56.58,"body":"Hello and welcome."},{"startTime":56.88,"endTime":60.18,"body":"I'm so glad that you've joined me for"},{"startTime":56.88,"endTime":60.18,"body":"today's episode where we'll be talking"},{"startTime":60.18,"endTime":65.07000000000001,"body":"about something that sounds simple, but"},{"startTime":60.18,"endTime":65.07000000000001,"body":"actually has a deeper implication than"},{"startTime":65.07000000000001,"endTime":68.94,"body":"most people realize when it comes to"},{"startTime":65.07000000000001,"endTime":68.94,"body":"chronic pain and symptoms like migraine."},{"startTime":69.27000000000001,"endTime":71.25,"body":"And that is hydration."},{"startTime":71.85,"endTime":75.6,"body":"Now before you roll your eyes and"},{"startTime":71.85,"endTime":75.6,"body":"think, oh, I've heard this a hundred"},{"startTime":75.6,"endTime":77.34,"body":"times, you should drink more water."},{"startTime":77.88,"endTime":79.98,"body":"And that's so irritating."},{"startTime":80.01,"endTime":82.02000000000001,"body":"I can't believe she's"},{"startTime":80.01,"endTime":82.02000000000001,"body":"gonna talk about hydration."},{"startTime":82.98,"endTime":83.49000000000001,"body":"Hold up."},{"startTime":84.03,"endTime":87.87,"body":"I wanna offer you a very"},{"startTime":84.03,"endTime":87.87,"body":"different perspective today."},{"startTime":88.83,"endTime":92.25,"body":"But before I start, I really would"},{"startTime":88.83,"endTime":92.25,"body":"recommend that you go and get something"},{"startTime":92.25,"endTime":96.21000000000001,"body":"to sip on as you listen to me, and"},{"startTime":92.25,"endTime":96.21000000000001,"body":"trust me, it's going to go down"},{"startTime":96.21000000000001,"endTime":98.4,"body":"differently by the end of this episode."},{"startTime":100.11,"endTime":104.88,"body":"This is not about preventing migraines"},{"startTime":100.11,"endTime":104.88,"body":"or any other symptom for that matter,"},{"startTime":105.03,"endTime":110.56,"body":"by just chugging liters or ounces"},{"startTime":105.03,"endTime":110.56,"body":"for my US colleagues, of water."},{"startTime":110.56,"endTime":117.34,"body":"It's about equipping our physiology,"},{"startTime":110.56,"endTime":117.34,"body":"our body, our brain with what it"},{"startTime":117.34,"endTime":122.25999999999999,"body":"needs to feel safe and be in the"},{"startTime":117.34,"endTime":122.25999999999999,"body":"best position to heal, essentially."},{"startTime":122.84,"endTime":127.43,"body":"If we're looking at healing from this"},{"startTime":122.84,"endTime":127.43,"body":"bio-psychosocial model, which you may or"},{"startTime":127.43,"endTime":131.69,"body":"may not have heard of, that's just the"},{"startTime":127.43,"endTime":131.69,"body":"technical term for mind body medicine."},{"startTime":132.3,"endTime":137.55,"body":"It's bio for the biology, psycho for"},{"startTime":132.3,"endTime":137.55,"body":"the psychology and social for the"},{"startTime":137.55,"endTime":139.89000000000001,"body":"environments that we operate within."},{"startTime":139.99,"endTime":145.29,"body":"It's more like a holistic approach than"},{"startTime":139.99,"endTime":145.29,"body":"the traditional, conventional medicine"},{"startTime":145.29,"endTime":147.99,"body":"is called biomedical, just for context."},{"startTime":148.38,"endTime":152.88,"body":"If we're looking at this from this"},{"startTime":148.38,"endTime":152.88,"body":"mind body or this bio psychosocial"},{"startTime":152.88,"endTime":158.737,"body":"model, we need to take into account"},{"startTime":152.88,"endTime":158.737,"body":"the first part, the bio, the"},{"startTime":158.737,"endTime":161.977,"body":"biology, the physiology of our body."},{"startTime":162.037,"endTime":164.857,"body":"And a lot of times we're skipping"},{"startTime":162.037,"endTime":164.857,"body":"over that and we're going"},{"startTime":164.857,"endTime":167.017,"body":"right into the other aspects."},{"startTime":167.497,"endTime":173.287,"body":"But the basic needs of the body to"},{"startTime":167.497,"endTime":173.287,"body":"function optimally, and that includes"},{"startTime":173.377,"endTime":178.542,"body":"hydration, proper nutrition, rest,"},{"startTime":173.377,"endTime":178.542,"body":"and movement, all these things."},{"startTime":179.65200000000002,"endTime":184.852,"body":"So if those are the basic needs"},{"startTime":179.65200000000002,"endTime":184.852,"body":"and they're not in place . It's"},{"startTime":184.852,"endTime":189.082,"body":"signaling to the brain that something"},{"startTime":184.852,"endTime":189.082,"body":"is wrong, that we're not okay."},{"startTime":189.62199999999999,"endTime":194.452,"body":"And when your body is chronically"},{"startTime":189.62199999999999,"endTime":194.452,"body":"dehydrated, even at low levels, your brain"},{"startTime":194.452,"endTime":200.272,"body":"is perceiving that internal environment"},{"startTime":194.452,"endTime":200.272,"body":"is unsafe or at the very least unstable."},{"startTime":200.662,"endTime":204.37199999999999,"body":"We're not having this, stability"},{"startTime":200.662,"endTime":204.37199999999999,"body":"to the hydration, the stability"},{"startTime":204.37199999999999,"endTime":208.242,"body":"to the sleep and the rest, and the"},{"startTime":204.37199999999999,"endTime":208.242,"body":"relaxation, the stability to the"},{"startTime":208.242,"endTime":209.982,"body":"good nutrition, these kind of things."},{"startTime":210.492,"endTime":215.322,"body":"So it's just one more thing that's"},{"startTime":210.492,"endTime":215.322,"body":"triggering this subtle maybe, but this"},{"startTime":215.322,"endTime":220.212,"body":"ongoing survival response, which affects"},{"startTime":215.322,"endTime":220.212,"body":"how the mind and the body function."},{"startTime":221.212,"endTime":224.78199999999998,"body":"When we're chronically"},{"startTime":221.212,"endTime":224.78199999999998,"body":"dehydrated, the brain is saying"},{"startTime":225.322,"endTime":226.34199999999998,"body":"we don't have what we need."},{"startTime":227.182,"endTime":229.942,"body":"Shut down all non-essential systems."},{"startTime":230.302,"endTime":233.212,"body":"Because there seems to"},{"startTime":230.302,"endTime":233.212,"body":"be some sort of threat."},{"startTime":234.00199999999998,"endTime":235.56199999999998,"body":"this survival response."},{"startTime":235.822,"endTime":239.362,"body":"And brain fog and cognitive"},{"startTime":235.822,"endTime":239.362,"body":"issues can emerge."},{"startTime":239.362,"endTime":244.792,"body":"This is one of the aspects of dehydration"},{"startTime":239.362,"endTime":244.792,"body":"when the brain starts to conserve"},{"startTime":244.792,"endTime":249.482,"body":"energy and limits this higher level"},{"startTime":244.792,"endTime":249.482,"body":"functioning, like focus, memory,"},{"startTime":249.482,"endTime":251.042,"body":"decision making, those sort of things."},{"startTime":251.582,"endTime":255.212,"body":"And when I had my burnout, I"},{"startTime":251.582,"endTime":255.212,"body":"had major cognitive issues."},{"startTime":255.242,"endTime":260.252,"body":"I mean brain fog and then just"},{"startTime":255.242,"endTime":260.252,"body":"I, my memory was really bad."},{"startTime":260.282,"endTime":263.702,"body":"Like I wouldn't remember what had"},{"startTime":260.282,"endTime":263.702,"body":"happened in meetings the day before."},{"startTime":263.752,"endTime":266.512,"body":"My brain felt like something"},{"startTime":263.752,"endTime":266.512,"body":"was massively wrong with me."},{"startTime":268.017,"endTime":272.91700000000003,"body":"In hindsight, yes, that's one"},{"startTime":268.017,"endTime":272.91700000000003,"body":"of the last symptoms of burnout."},{"startTime":272.91700000000003,"endTime":273.447,"body":"And that."},{"startTime":273.485,"endTime":276.26800000000003,"body":"Is part of the escalation of the symptom."},{"startTime":276.628,"endTime":280.978,"body":"But in hindsight, now looking back,"},{"startTime":276.628,"endTime":280.978,"body":"of course, it's easier to see, but I"},{"startTime":280.978,"endTime":285.988,"body":"realize that I was chronically dehydrated"},{"startTime":280.978,"endTime":285.988,"body":"for, I would say at least two decades."},{"startTime":286.01800000000003,"endTime":287.63800000000003,"body":"I would say probably even more."},{"startTime":287.998,"endTime":293.76800000000003,"body":"I was at first in school to become a"},{"startTime":287.998,"endTime":293.76800000000003,"body":"teacher, I never did do the teaching,"},{"startTime":293.76800000000003,"endTime":297.57800000000003,"body":"but when I was doing student teaching,"},{"startTime":293.76800000000003,"endTime":297.57800000000003,"body":"you can't just leave the classroom."},{"startTime":297.678,"endTime":300.468,"body":"I always thought to myself, this"},{"startTime":297.678,"endTime":300.468,"body":"is a really challenging career for"},{"startTime":300.468,"endTime":303.558,"body":"somebody who needs to be hydrated."},{"startTime":303.588,"endTime":307.82800000000003,"body":"I had kidney stones, so I was"},{"startTime":303.588,"endTime":307.82800000000003,"body":"really conscious of being hydrated"},{"startTime":307.82800000000003,"endTime":310.408,"body":"enough to make sure that the"},{"startTime":307.82800000000003,"endTime":310.408,"body":"kidney stones weren't growing."},{"startTime":310.50800000000004,"endTime":313.958,"body":"And then as my career"},{"startTime":310.50800000000004,"endTime":313.958,"body":"progressed and changed."},{"startTime":313.99800000000005,"endTime":315.55800000000005,"body":"I had a meeting planning company."},{"startTime":315.80800000000005,"endTime":320.81800000000004,"body":"So as a meeting planner, you're running"},{"startTime":315.80800000000005,"endTime":320.81800000000004,"body":"around a hotel venue or you're sitting at"},{"startTime":320.81800000000004,"endTime":324.82800000000003,"body":"a desk trying to check people in and you"},{"startTime":320.81800000000004,"endTime":324.82800000000003,"body":"can't leave , so you can't really hydrate"},{"startTime":324.82800000000003,"endTime":326.148,"body":"and be in the bathroom all the time."},{"startTime":326.458,"endTime":328.348,"body":"It was always this balance of."},{"startTime":328.988,"endTime":330.63800000000003,"body":"Trying to get enough water."},{"startTime":330.69800000000004,"endTime":333.668,"body":"And then when I was in the corporate"},{"startTime":330.69800000000004,"endTime":333.668,"body":"world, I was in back-to-back meetings"},{"startTime":333.668,"endTime":338.50800000000004,"body":"all the time and I just was never"},{"startTime":333.668,"endTime":338.50800000000004,"body":"having time to hydrate properly."},{"startTime":338.80800000000005,"endTime":343.81800000000004,"body":"So I look back on that and I know"},{"startTime":338.80800000000005,"endTime":343.81800000000004,"body":"my system was not only on edge from"},{"startTime":343.81800000000004,"endTime":348.18800000000005,"body":"all the stress and pressure of those"},{"startTime":343.81800000000004,"endTime":348.18800000000005,"body":"jobs, but I didn't realize how much"},{"startTime":348.24800000000005,"endTime":354.618,"body":"it was also stressing my physiology"},{"startTime":348.24800000000005,"endTime":354.618,"body":"my body by not providing it enough"},{"startTime":354.76800000000003,"endTime":359.478,"body":"hydration for my brain to function,"},{"startTime":354.76800000000003,"endTime":359.478,"body":"for my body to function, the muscles to"},{"startTime":359.478,"endTime":361.488,"body":"be, um, yeah, that was another thing."},{"startTime":361.488,"endTime":364.62800000000004,"body":"I got Charlie horses a"},{"startTime":361.488,"endTime":364.62800000000004,"body":"lot, those leg cramps."},{"startTime":364.68800000000005,"endTime":365.708,"body":"Oh god, they're horrible."},{"startTime":366.13800000000003,"endTime":367.158,"body":"In the calf muscle."},{"startTime":367.158,"endTime":367.93300000000005,"body":"You know what I'm talking about?"},{"startTime":368.62300000000005,"endTime":368.843,"body":"Um."},{"startTime":369.648,"endTime":372.738,"body":"I used to think, oh yeah, I"},{"startTime":369.648,"endTime":372.738,"body":"heard that's a lack of potassium."},{"startTime":372.738,"endTime":376.99800000000005,"body":"So I would eat bananas sometimes, and"},{"startTime":372.738,"endTime":376.99800000000005,"body":"looking back again, that is a sign"},{"startTime":376.99800000000005,"endTime":380.118,"body":"of dehydration or that's one of the"},{"startTime":376.99800000000005,"endTime":380.118,"body":"symptoms that can come out of it."},{"startTime":380.658,"endTime":381.618,"body":"Then the migraines."},{"startTime":381.618,"endTime":386.38800000000003,"body":"I'm sure that they escalated by"},{"startTime":381.618,"endTime":386.38800000000003,"body":"other factors, obviously, but I"},{"startTime":386.38800000000003,"endTime":390.168,"body":"attribute this chronic dehydration"},{"startTime":386.38800000000003,"endTime":390.168,"body":"as absolutely one of them."},{"startTime":390.25800000000004,"endTime":395.418,"body":"It helps my nervous system to just stay"},{"startTime":390.25800000000004,"endTime":395.418,"body":"stuck in fight or flight in survival mode."},{"startTime":395.56800000000004,"endTime":397.30800000000005,"body":"It was just one of those components."},{"startTime":397.557,"endTime":401.03700000000003,"body":"We know the nervous system gets"},{"startTime":397.557,"endTime":401.03700000000003,"body":"activated when it perceives danger."},{"startTime":401.187,"endTime":405.267,"body":"That's something that we talk about"},{"startTime":401.187,"endTime":405.267,"body":"all the time in this mind body healing."},{"startTime":406.047,"endTime":410.637,"body":"It turns out though that low levels of"},{"startTime":406.047,"endTime":410.637,"body":"dehydration can even raise cortisol,"},{"startTime":410.66700000000003,"endTime":415.22700000000003,"body":"which is that key stress hormone,"},{"startTime":410.66700000000003,"endTime":415.22700000000003,"body":"and it increases the sympathetic"},{"startTime":415.22700000000003,"endTime":418.497,"body":"nervous system activation, which"},{"startTime":415.22700000000003,"endTime":418.497,"body":"is this fight or flight state."},{"startTime":418.617,"endTime":424.437,"body":"And this keeps your system in a heightened"},{"startTime":418.617,"endTime":424.437,"body":"state of alert and can feed symptoms"},{"startTime":424.497,"endTime":429.53700000000003,"body":"like anxiety, irritability, fatigue, of"},{"startTime":424.497,"endTime":429.53700000000003,"body":"course pain, all these different things."},{"startTime":430.40700000000004,"endTime":432.89700000000005,"body":"And it's similar to all the other"},{"startTime":430.40700000000004,"endTime":432.89700000000005,"body":"things that we talk about that"},{"startTime":432.89700000000005,"endTime":436.257,"body":"can activate the nervous system"},{"startTime":432.89700000000005,"endTime":436.257,"body":"and make the brain feel unsafe."},{"startTime":436.46700000000004,"endTime":437.487,"body":"It's the life stress."},{"startTime":437.487,"endTime":438.83700000000005,"body":"It's the repressed emotions."},{"startTime":438.83700000000005,"endTime":443.487,"body":"It's the way that we treat ourselves,"},{"startTime":438.83700000000005,"endTime":443.487,"body":"the perfectionism, the pressure, the lack"},{"startTime":443.487,"endTime":448.317,"body":"of self-compassion, all these different"},{"startTime":443.487,"endTime":448.317,"body":"things, and hydration or well lack of."},{"startTime":448.317,"endTime":454.557,"body":"It can be interpreted by the brain in"},{"startTime":448.317,"endTime":454.557,"body":"this same way as a threat to the system."},{"startTime":454.85,"endTime":460.82000000000005,"body":"So I want us to start looking at this"},{"startTime":454.85,"endTime":460.82000000000005,"body":"differently and looking at hydration"},{"startTime":460.91,"endTime":463.19,"body":"and the brain's perception of safety."},{"startTime":463.79,"endTime":464.69,"body":"So let's start there."},{"startTime":464.72,"endTime":468.29,"body":"Even this slightest dehydration,"},{"startTime":464.72,"endTime":468.29,"body":"like I said, is registering by"},{"startTime":468.29,"endTime":472.43,"body":"the brain as a stressor, as a"},{"startTime":468.29,"endTime":472.43,"body":"subtle sign that something is off."},{"startTime":473.045,"endTime":475.115,"body":"And our needs are not met."},{"startTime":475.535,"endTime":481.77500000000003,"body":"There may be a need to go into survival"},{"startTime":475.535,"endTime":481.77500000000003,"body":"mode and that might not sound like"},{"startTime":481.805,"endTime":485.52500000000003,"body":"a big deal as far as like, oh, just"},{"startTime":481.805,"endTime":485.52500000000003,"body":"dehydration, like what's the big deal?"},{"startTime":486.005,"endTime":490.71500000000003,"body":"But for somebody already dealing with"},{"startTime":486.005,"endTime":490.71500000000003,"body":"chronic symptoms or migraine, especially"},{"startTime":490.71500000000003,"endTime":495.45500000000004,"body":"if you nervous system is already stuck in"},{"startTime":490.71500000000003,"endTime":495.45500000000004,"body":"that survival state, that fight, flight,"},{"startTime":495.485,"endTime":500.82500000000005,"body":"freeze or fawn, it can be just one more"},{"startTime":495.485,"endTime":500.82500000000005,"body":"drop in the bucket that tips our system"},{"startTime":500.82500000000005,"endTime":503.596,"body":"over into a flare up or keeps us stuck."},{"startTime":503.99600000000004,"endTime":507.56600000000003,"body":"Your brain is just constantly"},{"startTime":503.99600000000004,"endTime":507.56600000000003,"body":"scanning moment by moment,"},{"startTime":507.74600000000004,"endTime":509.516,"body":"saying, are we safe or not?"},{"startTime":509.966,"endTime":512.636,"body":"That it, it's just"},{"startTime":509.966,"endTime":512.636,"body":"constantly, are we safe?"},{"startTime":512.6659999999999,"endTime":513.086,"body":"Are we not?"},{"startTime":513.176,"endTime":514.256,"body":"Are we safe, are we not?"},{"startTime":514.946,"endTime":518.786,"body":"Hydration is just one of those"},{"startTime":514.946,"endTime":518.786,"body":"foundational cues that it uses to"},{"startTime":518.816,"endTime":520.406,"body":"make the call if you're safe or not."},{"startTime":520.766,"endTime":525.866,"body":"So we want to ensure that's not one of"},{"startTime":520.766,"endTime":525.866,"body":"the many, many reasons that we already"},{"startTime":525.866,"endTime":530.756,"body":"know we've got going on that potentially"},{"startTime":525.866,"endTime":530.756,"body":"could be feeling threatening to the brain."},{"startTime":531.181,"endTime":534.361,"body":"Hydration is a biological building block."},{"startTime":534.5409999999999,"endTime":538.051,"body":"It plays a role in nearly every"},{"startTime":534.5409999999999,"endTime":538.051,"body":"single system in the body."},{"startTime":538.051,"endTime":543.451,"body":"Our nervous system, digestive,"},{"startTime":538.051,"endTime":543.451,"body":"circulatory, muscular detoxification,"},{"startTime":543.451,"endTime":547.471,"body":"lymphatic drainage, even temperature"},{"startTime":543.451,"endTime":547.471,"body":"regulation, inflammation."},{"startTime":547.981,"endTime":551.921,"body":"And considering the body is made up of"},{"startTime":547.981,"endTime":551.921,"body":"60% water and the brain and muscles,"},{"startTime":551.921,"endTime":555.581,"body":"actually even more than that, it's"},{"startTime":551.921,"endTime":555.581,"body":"no wonder that even this slightest."},{"startTime":556.256,"endTime":560.246,"body":"Dysregulation of this or"},{"startTime":556.256,"endTime":560.246,"body":"dehydration can throw things off."},{"startTime":560.6659999999999,"endTime":565.0160000000001,"body":"So from a physical standpoint, hydration"},{"startTime":560.6659999999999,"endTime":565.0160000000001,"body":"just keeps the body functioning better,"},{"startTime":565.066,"endTime":566.956,"body":"especially during stress or pain."},{"startTime":567.7660000000001,"endTime":570.736,"body":"And like I said before, even the"},{"startTime":567.7660000000001,"endTime":570.736,"body":"slightest dehydration can cause"},{"startTime":570.736,"endTime":575.356,"body":"this brain fog, memory issues,"},{"startTime":570.736,"endTime":575.356,"body":"constipation, anxiety, lightheadedness,"},{"startTime":575.5310000000001,"endTime":576.601,"body":"headaches, the list goes on."},{"startTime":576.751,"endTime":581.461,"body":"We often assume that those symptoms"},{"startTime":576.751,"endTime":581.461,"body":"point to some other serious issue,"},{"startTime":581.671,"endTime":583.561,"body":"but sometimes it's just basics."},{"startTime":583.621,"endTime":585.811,"body":"Are you staying regularly hydrated?"},{"startTime":586.201,"endTime":589.921,"body":"I'm not saying that all symptoms are"},{"startTime":586.201,"endTime":589.921,"body":"due to de dehydration, of course not."},{"startTime":589.981,"endTime":590.971,"body":"Let me be clear on that."},{"startTime":591.511,"endTime":594.346,"body":"But could they be"},{"startTime":591.511,"endTime":594.346,"body":"contributing to the issue?"},{"startTime":595.066,"endTime":596.446,"body":"I say absolutely."},{"startTime":596.996,"endTime":601.436,"body":"Taking constipation for one, as an"},{"startTime":596.996,"endTime":601.436,"body":"example, many people jump to over the"},{"startTime":601.436,"endTime":605.726,"body":"counter laxatives, unaware that chronic"},{"startTime":601.436,"endTime":605.726,"body":"use of those, especially if it's a"},{"startTime":605.726,"endTime":611.336,"body":"stimulant type of laxative that can damage"},{"startTime":605.726,"endTime":611.336,"body":"your body's natural digestive function."},{"startTime":611.696,"endTime":616.586,"body":"So if hydration could be part of the"},{"startTime":611.696,"endTime":616.586,"body":"problem, you know, are providers ruling"},{"startTime":616.586,"endTime":621.216,"body":"that out first before going to those"},{"startTime":616.586,"endTime":621.216,"body":"over the counter that can cause all"},{"startTime":621.216,"endTime":622.716,"body":"kinds of other issues down the road."},{"startTime":623.2860000000001,"endTime":627.9060000000001,"body":"And from a mind body standpoint, we know"},{"startTime":623.2860000000001,"endTime":627.9060000000001,"body":"also constipation is yeah, that stems"},{"startTime":627.9060000000001,"endTime":633.546,"body":"from internalized pressure control, fear,"},{"startTime":627.9060000000001,"endTime":633.546,"body":"suppressed emotion, or fear of letting go."},{"startTime":634.116,"endTime":639.486,"body":"But hydration still is at that"},{"startTime":634.116,"endTime":639.486,"body":"fundamental biological role."},{"startTime":640.866,"endTime":642.006,"body":"Headaches as well."},{"startTime":642.0360000000001,"endTime":644.256,"body":"I mean, classic sign of dehydration."},{"startTime":644.556,"endTime":649.836,"body":"The American Migraine Foundation says"},{"startTime":644.556,"endTime":649.836,"body":"two thirds of all migraine have to do"},{"startTime":649.836,"endTime":654.856,"body":"with some component of dehydration,"},{"startTime":649.836,"endTime":654.856,"body":"and they've done surveys asking their"},{"startTime":655.421,"endTime":660.081,"body":"members and two thirds said that they"},{"startTime":655.421,"endTime":660.081,"body":"thought that dehydration did factor in."},{"startTime":660.471,"endTime":664.041,"body":"Which is why you hear a lot of"},{"startTime":660.471,"endTime":664.041,"body":"people saying to migraine sufferers,"},{"startTime":664.041,"endTime":665.061,"body":"just drink some more water."},{"startTime":665.121,"endTime":666.351,"body":"'cause they've maybe heard of that."},{"startTime":666.831,"endTime":671.711,"body":"And obviously, I hope you realize by now"},{"startTime":666.831,"endTime":671.711,"body":"I'm not saying that it's just dehydration,"},{"startTime":671.791,"endTime":678.0310000000001,"body":"but at worst, dehydration is sending"},{"startTime":671.791,"endTime":678.0310000000001,"body":"a false danger alarm to the brain that"},{"startTime":678.0310000000001,"endTime":680.071,"body":"reinforces these chronic symptoms."},{"startTime":680.431,"endTime":685.381,"body":"And at best, it's creating this suboptimal"},{"startTime":680.431,"endTime":685.381,"body":"environment for the body to heal."},{"startTime":685.711,"endTime":688.681,"body":"So either way, we want to avoid it."},{"startTime":689.461,"endTime":692.881,"body":"And the key thing that I wanna point"},{"startTime":689.461,"endTime":692.881,"body":"out is that it's not about drinking"},{"startTime":692.881,"endTime":698.761,"body":"water once the symptoms start, it's"},{"startTime":692.881,"endTime":698.761,"body":"staying hydrated consistently so the"},{"startTime":698.761,"endTime":700.921,"body":"body doesn't fall into that deficit."},{"startTime":701.461,"endTime":705.241,"body":"Because here's what often happens"},{"startTime":701.461,"endTime":705.241,"body":"with migraine, you're already a bit"},{"startTime":705.2710000000001,"endTime":710.011,"body":"dehydrated, then the migraine hits,"},{"startTime":705.2710000000001,"endTime":710.011,"body":"and if you have a migraine with nausea"},{"startTime":710.011,"endTime":714.7810000000001,"body":"or diarrhea, then you can't keep"},{"startTime":710.011,"endTime":714.7810000000001,"body":"liquids down and you're losing more."},{"startTime":715.8960000000001,"endTime":719.6460000000001,"body":"You're also not able to take"},{"startTime":715.8960000000001,"endTime":719.6460000000001,"body":"in liquid if you're nauseous."},{"startTime":719.856,"endTime":723.306,"body":"So then this creates this really"},{"startTime":719.856,"endTime":723.306,"body":"vicious cycle and you just"},{"startTime":723.306,"endTime":724.596,"body":"get more and more dehydrated."},{"startTime":724.784,"endTime":729.7040000000001,"body":"So that's why I'm saying staying ahead"},{"startTime":724.784,"endTime":729.7040000000001,"body":"of the dehydration is one of the simplest"},{"startTime":729.7040000000001,"endTime":735.254,"body":"ways that we can do to avoid adding"},{"startTime":729.7040000000001,"endTime":735.254,"body":"fuel to the fire, so proactively staying"},{"startTime":735.254,"endTime":738.104,"body":"well hydrated in a continual manner."},{"startTime":738.575,"endTime":742.745,"body":"I want us to think about"},{"startTime":738.575,"endTime":742.745,"body":"hydration as a mind body ally."},{"startTime":743.0450000000001,"endTime":746.375,"body":"I want you to start seeing"},{"startTime":743.0450000000001,"endTime":746.375,"body":"it as a regulation tool."},{"startTime":746.615,"endTime":750.455,"body":"Not a fix, but a support to help"},{"startTime":746.615,"endTime":750.455,"body":"your system feel less under threat."},{"startTime":751.105,"endTime":752.635,"body":"Also as a form of self-care."},{"startTime":752.725,"endTime":756.4150000000001,"body":"It can be communicating, i'm"},{"startTime":752.725,"endTime":756.4150000000001,"body":"here, I'm listening to my body"},{"startTime":756.4150000000001,"endTime":758.575,"body":"and my needs, I'm supporting you."},{"startTime":758.9350000000001,"endTime":763.195,"body":"This kind of thing sends the brain"},{"startTime":758.9350000000001,"endTime":763.195,"body":"the messages of safety like we talked"},{"startTime":763.195,"endTime":765.625,"body":"about, and a brain that feels safe."},{"startTime":766.105,"endTime":768.205,"body":"The symptoms begin to dial down."},{"startTime":769.025,"endTime":770.345,"body":"That's what this work is all about."},{"startTime":770.345,"endTime":774.785,"body":"Creating this internal condition"},{"startTime":770.345,"endTime":774.785,"body":"that tells your brain, you don't"},{"startTime":774.785,"endTime":776.735,"body":"need to sound the alarm anymore."},{"startTime":776.885,"endTime":777.6650000000001,"body":"We are safe."},{"startTime":777.725,"endTime":778.595,"body":"All is good."},{"startTime":778.798,"endTime":784.7330000000001,"body":"And we want to have the environment"},{"startTime":778.798,"endTime":784.7330000000001,"body":"that supports that as much as we can."},{"startTime":785.573,"endTime":786.533,"body":"So what now?"},{"startTime":786.533,"endTime":788.333,"body":"What should you do with this information?"},{"startTime":788.813,"endTime":793.193,"body":"I can tell you to aim for two"},{"startTime":788.813,"endTime":793.193,"body":"liters or 64 ounces of water a day."},{"startTime":793.2230000000001,"endTime":794.903,"body":"That's what's commonly recommended."},{"startTime":795.4730000000001,"endTime":798.293,"body":"But if I'm real, I struggle to get that."},{"startTime":798.5930000000001,"endTime":803.0930000000001,"body":"And there are a lot of other factors"},{"startTime":798.5930000000001,"endTime":803.0930000000001,"body":"I think that affect hydration."},{"startTime":803.313,"endTime":806.083,"body":"For some people that number"},{"startTime":803.313,"endTime":806.083,"body":"might just feel arbitrary."},{"startTime":806.203,"endTime":808.003,"body":"Others it might feel really overwhelming."},{"startTime":808.243,"endTime":810.613,"body":"It is a lot of liquid to consume."},{"startTime":810.613,"endTime":815.553,"body":"I have a pitcher of water on my"},{"startTime":810.613,"endTime":815.553,"body":"desk all day, and first of all,"},{"startTime":815.553,"endTime":817.413,"body":"water is just a little bit boring."},{"startTime":817.413,"endTime":821.3430000000001,"body":"So I put in lemon juice or I try"},{"startTime":817.413,"endTime":821.3430000000001,"body":"to put in a little bit of cranberry"},{"startTime":821.3430000000001,"endTime":826.183,"body":"juice and water that down so I drink"},{"startTime":821.3430000000001,"endTime":826.183,"body":"a ton of the sugar, but it's, it's"},{"startTime":826.183,"endTime":829.003,"body":"not easy to drink that much water."},{"startTime":829.0930000000001,"endTime":832.333,"body":"And I'm in the bathroom all"},{"startTime":829.0930000000001,"endTime":832.333,"body":"the time, so I don't know how"},{"startTime":832.333,"endTime":834.553,"body":"people stay completely hydrated."},{"startTime":834.943,"endTime":840.643,"body":"What I would like to point out"},{"startTime":834.943,"endTime":840.643,"body":"is that yes, find ways that work"},{"startTime":840.643,"endTime":844.663,"body":"for you, but what I don't want is"},{"startTime":840.643,"endTime":844.663,"body":"for hydration to become another"},{"startTime":844.663,"endTime":847.033,"body":"pressurized task on your to-do list."},{"startTime":847.303,"endTime":849.493,"body":"That urgency, like, oh, I have to do this."},{"startTime":849.493,"endTime":851.413,"body":"I now have to get hydration, right?"},{"startTime":851.443,"endTime":851.953,"body":"Oh, no."},{"startTime":852.133,"endTime":855.043,"body":"That's just registering as"},{"startTime":852.133,"endTime":855.043,"body":"danger to the brain, right?"},{"startTime":855.373,"endTime":858.013,"body":"So, no, I don't want you"},{"startTime":855.373,"endTime":858.013,"body":"beating yourself up if you don't"},{"startTime":858.013,"endTime":859.8430000000001,"body":"drink enough during the day."},{"startTime":860.053,"endTime":863.503,"body":"I don't want you to obsessively"},{"startTime":860.053,"endTime":863.503,"body":"track your ounces or liter."},{"startTime":864.453,"endTime":867.943,"body":"Just try to get a little bit"},{"startTime":864.453,"endTime":867.943,"body":"more than you maybe normally"},{"startTime":867.943,"endTime":869.9830000000001,"body":"would see if it has an effect."},{"startTime":870.3430000000001,"endTime":873.4630000000001,"body":"Actually, expect it to have an"},{"startTime":870.3430000000001,"endTime":873.4630000000001,"body":"effect because I want you to"},{"startTime":873.703,"endTime":876.013,"body":"use that positive brain of ours."},{"startTime":876.013,"endTime":878.413,"body":"This placebo effect is so, so real."},{"startTime":878.743,"endTime":880.033,"body":"The brain is so powerful."},{"startTime":880.123,"endTime":882.193,"body":"We want to expect it's going to help us."},{"startTime":882.193,"endTime":884.173,"body":"Yes, it's absolutely going to help you."},{"startTime":884.2230000000001,"endTime":885.0930000000001,"body":"Keep that mindset."},{"startTime":886.023,"endTime":886.383,"body":"But yeah."},{"startTime":887.263,"endTime":890.053,"body":"The focus on just small"},{"startTime":887.263,"endTime":890.053,"body":"supportive changes."},{"startTime":890.173,"endTime":894.9730000000001,"body":"So I have three little simple"},{"startTime":890.173,"endTime":894.9730000000001,"body":"steps through a mind body"},{"startTime":894.9730000000001,"endTime":896.683,"body":"lens that I wanna offer."},{"startTime":897.433,"endTime":900.403,"body":"One would be just to check in"},{"startTime":897.433,"endTime":900.403,"body":"with your body throughout the day."},{"startTime":900.943,"endTime":903.3430000000001,"body":"Ask yourself, do I feel dry, tight?"},{"startTime":903.793,"endTime":904.993,"body":"Do I feel foggy?"},{"startTime":905.443,"endTime":906.703,"body":"Do I feel sluggish?"},{"startTime":906.763,"endTime":908.113,"body":"How's my energy levels?"},{"startTime":908.383,"endTime":911.3530000000001,"body":"These can be early signs that"},{"startTime":908.383,"endTime":911.3530000000001,"body":"your system needs more fluid."},{"startTime":912.553,"endTime":917.525,"body":"The second one would be to pair"},{"startTime":912.553,"endTime":917.525,"body":"hydration with moments of nervous system"},{"startTime":917.525,"endTime":919.085,"body":"regulation that you're already doing."},{"startTime":919.135,"endTime":923.485,"body":"If you meditate, pair that with having a"},{"startTime":919.135,"endTime":923.485,"body":"glass of water beforehand or afterwards."},{"startTime":923.965,"endTime":928.335,"body":"Maybe you step outside and feel the"},{"startTime":923.965,"endTime":928.335,"body":"air on your skin and have a glass of"},{"startTime":928.335,"endTime":932.48,"body":"water afterwards, either way, just"},{"startTime":928.335,"endTime":932.48,"body":"let your body register that something"},{"startTime":932.48,"endTime":935.0,"body":"nourishing is happening in these moments."},{"startTime":935.48,"endTime":937.07,"body":"It just changes everything, right?"},{"startTime":937.07,"endTime":938.9300000000001,"body":"It's not just, oh, I"},{"startTime":937.07,"endTime":938.9300000000001,"body":"need a glass of water."},{"startTime":939.14,"endTime":940.64,"body":"It's like, that's nourishment."},{"startTime":940.88,"endTime":943.7,"body":"I am caring for my body in this way."},{"startTime":943.94,"endTime":944.57,"body":"I love that."},{"startTime":944.6,"endTime":947.152,"body":"To me, it just feels"},{"startTime":944.6,"endTime":947.152,"body":"so much, I don't know."},{"startTime":947.735,"endTime":952.655,"body":"I'm more motivated to do it, I guess"},{"startTime":947.735,"endTime":952.655,"body":"when I look at it in that way, versus I"},{"startTime":952.655,"endTime":955.71,"body":"need to get eight ounces of water a day."},{"startTime":955.7900000000001,"endTime":958.25,"body":"That doesn't sound as exciting to do."},{"startTime":959.45,"endTime":963.35,"body":"The third one would be, don't"},{"startTime":959.45,"endTime":963.35,"body":"use hydration to fight symptoms."},{"startTime":963.38,"endTime":968.155,"body":"So if your migraine starts, don't"},{"startTime":963.38,"endTime":968.155,"body":"panic drink and start having tons of"},{"startTime":968.155,"endTime":972.775,"body":"water to make it stop, that's not,"},{"startTime":968.155,"endTime":972.775,"body":"you know, the urgency feeds the fear."},{"startTime":972.965,"endTime":976.215,"body":"The dehydration yes, it can be one"},{"startTime":972.965,"endTime":976.215,"body":"of the components, but we're not"},{"startTime":976.215,"endTime":980.855,"body":"saying if you get a migraine now you"},{"startTime":976.215,"endTime":980.855,"body":"have to get super hydrated because"},{"startTime":980.9150000000001,"endTime":982.235,"body":"this is going to fix everything."},{"startTime":982.235,"endTime":984.1850000000001,"body":"No, but instead."},{"startTime":984.765,"endTime":986.835,"body":"Yes, drink if you can."},{"startTime":986.895,"endTime":989.5550000000001,"body":"If you're not nauseous, if you"},{"startTime":986.895,"endTime":989.5550000000001,"body":"don't have certain symptoms that"},{"startTime":989.5550000000001,"endTime":993.5550000000001,"body":"are stopping you from doing that,"},{"startTime":989.5550000000001,"endTime":993.5550000000001,"body":"but instead just sip it slowly."},{"startTime":993.5550000000001,"endTime":995.9250000000001,"body":"Focus on calming your system."},{"startTime":996.325,"endTime":1000.855,"body":"I'm very big into visualization, so when"},{"startTime":996.325,"endTime":1000.855,"body":"I have water, I'll visualize that just"},{"startTime":1001.005,"endTime":1004.7950000000001,"body":"coating my insides with this healing"},{"startTime":1005.1850000000001,"endTime":1005.755,"body":"um."},{"startTime":1006.385,"endTime":1008.905,"body":"Balm, if you will, this healing."},{"startTime":1009.2950000000001,"endTime":1014.1750000000001,"body":"I don't know how to, how to explain it,"},{"startTime":1009.2950000000001,"endTime":1014.1750000000001,"body":"but sometimes if you have a glass of water"},{"startTime":1014.1750000000001,"endTime":1019.1850000000001,"body":"when you haven't had any in a while, have"},{"startTime":1014.1750000000001,"endTime":1019.1850000000001,"body":"you ever felt it go up into your brain?"},{"startTime":1019.245,"endTime":1023.905,"body":"I don't know, maybe I'm weird, but I've"},{"startTime":1019.245,"endTime":1023.905,"body":"actually felt it rush into my brain"},{"startTime":1024.175,"endTime":1029.485,"body":"and at those times, I often think too,"},{"startTime":1024.175,"endTime":1029.485,"body":"I just visualize it, just coating and"},{"startTime":1029.485,"endTime":1037.105,"body":"soothing the brain and going everywhere"},{"startTime":1029.485,"endTime":1037.105,"body":"in between all the little pain pockets and"},{"startTime":1037.155,"endTime":1039.795,"body":"having in this buffer around everything."},{"startTime":1039.895,"endTime":1043.705,"body":"I don't know if that helps anybody, but"},{"startTime":1039.895,"endTime":1043.705,"body":"I, I really do a lot of visualizations"},{"startTime":1043.705,"endTime":1046.225,"body":"and it just soothes me so much."},{"startTime":1046.2849999999999,"endTime":1046.975,"body":"I really like it."},{"startTime":1047.915,"endTime":1050.825,"body":"But back to what I was saying"},{"startTime":1047.915,"endTime":1050.825,"body":"about this, just don't use the"},{"startTime":1050.825,"endTime":1052.415,"body":"hydration to fight the symptoms."},{"startTime":1052.415,"endTime":1056.315,"body":"So just use water or whatever"},{"startTime":1052.415,"endTime":1056.315,"body":"your drink of choice is."},{"startTime":1056.375,"endTime":1061.475,"body":"And again, just think of it as"},{"startTime":1056.375,"endTime":1061.475,"body":"nourishing for your body, an act of"},{"startTime":1061.475,"endTime":1063.635,"body":"self-care and act of self-compassion."},{"startTime":1063.845,"endTime":1068.825,"body":"And I think that really goes a long way"},{"startTime":1063.845,"endTime":1068.825,"body":"in shifting something in the mindset."},{"startTime":1068.942,"endTime":1072.062,"body":"and remember with the mind body"},{"startTime":1068.942,"endTime":1072.062,"body":"connection, if you're shifting something"},{"startTime":1072.062,"endTime":1077.492,"body":"in the mindset, the mind and the thoughts"},{"startTime":1072.062,"endTime":1077.492,"body":"and the feelings that we have around it"},{"startTime":1078.032,"endTime":1080.8519999999999,"body":"creates certain feelings within the body."},{"startTime":1080.8819999999998,"endTime":1082.522,"body":"So it's a win-win in that way."},{"startTime":1083.302,"endTime":1088.8819999999998,"body":"And so if it takes getting a fancy"},{"startTime":1083.302,"endTime":1088.8819999999998,"body":"tracking bottle or keeping a jug"},{"startTime":1088.8819999999998,"endTime":1092.692,"body":"of water on your desk, or linking"},{"startTime":1088.8819999999998,"endTime":1092.692,"body":"water with other habits like before"},{"startTime":1092.692,"endTime":1097.6119999999999,"body":"your coffee or before, during,"},{"startTime":1092.692,"endTime":1097.6119999999999,"body":"after meals, whatever works for you."},{"startTime":1097.8519999999999,"endTime":1104.637,"body":"But most importantly is just find small,"},{"startTime":1097.8519999999999,"endTime":1104.637,"body":"easy ways to stay hydrated consistently."},{"startTime":1105.307,"endTime":1107.917,"body":"Consistently, that is the key."},{"startTime":1108.847,"endTime":1115.057,"body":"And the final thought is that water is"},{"startTime":1108.847,"endTime":1115.057,"body":"part of your healing through safety."},{"startTime":1115.5369999999998,"endTime":1119.407,"body":"Water alone is not gonna"},{"startTime":1115.5369999999998,"endTime":1119.407,"body":"heal neuroplastic symptoms."},{"startTime":1119.7969999999998,"endTime":1125.137,"body":"Hydration is part of healing because"},{"startTime":1119.7969999999998,"endTime":1125.137,"body":"it sends your brain the signal that"},{"startTime":1125.137,"endTime":1130.0269999999998,"body":"you're safe, you're supported, you're"},{"startTime":1125.137,"endTime":1130.0269999999998,"body":"cared for, and it keeps your biology."},{"startTime":1130.057,"endTime":1133.9569999999999,"body":"This bio part of the bio-psychosocial,"},{"startTime":1130.057,"endTime":1133.9569999999999,"body":"like we said in the beginning."},{"startTime":1134.6619999999998,"endTime":1139.492,"body":"It keeps that biology or your"},{"startTime":1134.6619999999998,"endTime":1139.492,"body":"physiology functioning in the"},{"startTime":1139.492,"endTime":1141.3519999999999,"body":"way that supports your healing."},{"startTime":1141.8319999999999,"endTime":1145.1019999999999,"body":"So it's not a magic solution,"},{"startTime":1141.8319999999999,"endTime":1145.1019999999999,"body":"but it's a really powerful ally."},{"startTime":1145.1119999999999,"endTime":1150.9019999999998,"body":"And when you stop treating hydration"},{"startTime":1145.1119999999999,"endTime":1150.9019999999998,"body":"as just a task and a thing to do"},{"startTime":1150.9019999999998,"endTime":1155.252,"body":"because you're supposed to, and start"},{"startTime":1150.9019999999998,"endTime":1155.252,"body":"looking at it as a mind body kind"},{"startTime":1155.252,"endTime":1159.752,"body":"of ritual, a form of nourishment, a"},{"startTime":1155.252,"endTime":1159.752,"body":"message of safety, it becomes this"},{"startTime":1159.752,"endTime":1162.057,"body":"tool for change and a tool for healing."},{"startTime":1162.9019999999998,"endTime":1165.8419999999999,"body":"And so you're not just"},{"startTime":1162.9019999999998,"endTime":1165.8419999999999,"body":"drinking water at that point."},{"startTime":1166.022,"endTime":1168.302,"body":"You're creating the"},{"startTime":1166.022,"endTime":1168.302,"body":"conditions for healing."},{"startTime":1168.6619999999998,"endTime":1172.772,"body":"You're building trust within the"},{"startTime":1168.6619999999998,"endTime":1172.772,"body":"body, you're communicating safety."},{"startTime":1173.732,"endTime":1178.7269999999999,"body":"I really hope that something that I've"},{"startTime":1173.732,"endTime":1178.7269999999999,"body":"said has opened a new perspective for"},{"startTime":1178.7269999999999,"endTime":1184.667,"body":"you, has made you think of hydration in"},{"startTime":1178.7269999999999,"endTime":1184.667,"body":"a different way, has maybe encouraged"},{"startTime":1184.667,"endTime":1192.2069999999999,"body":"you to take a look at this or to factor"},{"startTime":1184.667,"endTime":1192.2069999999999,"body":"in smaller little ways that you can get"},{"startTime":1192.2069999999999,"endTime":1198.387,"body":"more hydration into your routine and doing"},{"startTime":1192.2069999999999,"endTime":1198.387,"body":"it in a way that supports your healing."},{"startTime":1199.107,"endTime":1203.367,"body":"So I will hope to see you soon, and"},{"startTime":1199.107,"endTime":1203.367,"body":"thank you so much for listening."},{"startTime":1203.427,"endTime":1204.4769999999999,"body":"Appreciate you tuning in."},{"startTime":1204.927,"endTime":1205.437,"body":"Take care."}]}