277. 6 Surprising Ways to Instantly Boost Your Energy & Mood

How can you expect to reach your most important goals—whether it's improving your health, being present for your family, or performing at your best—if you're constantly feeling mentally drained, distracted, and unfocused? The truth is, no amount of dieting, exercise, or sleep will truly transform your health if your mindset and mental energy are working against you.

In this episode, you'll learn six unexpected ways to boost your mental energy—starting today. These are simple, actionable shifts that will help you avoid burnout, stay focused, and develop the persistence needed to reach your goals faster and with less struggle. You'll also learn why ignoring these mindset strategies could make your health journey feel harder than it needs to be—especially as you age.

If you're ready to stop self-sabotaging and start showing up as the best version of yourself, this episode is a must-listen. Tune in now!

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Resources From This Episode

>> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast

>> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast

>> Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast

>> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast

Have a question? Email us at: support@zivli.com

Transcript

How can you expect to reach your goals that are really important for not just you but also your loved ones if you're constantly feeling mentally drained, distracted, and can't seem to focus from one hour to the next? That's where today's topic comes in.

Hi, I'm Dr. Morgan Nolte, founder of Zivli. As a geriatric physical therapist, I saw the heartbreaking effects of insulin resistance. At Zivli, our mission is to help you prevent and reverse insulin resistance for long-term weight loss and disease prevention through a low insulin and inflammation lifestyle. Each week on this podcast, you'll learn simple, actionable tips to lose weight, keep it off, and get healthy. If you're ready to create a body and life you love,

you're in the right place. Let's get started.

Well, hey there and welcome back to another episode of the Reshape Your Health podcast. I'm your host, Dr. Morgan Nolte, and I'm really excited to share today's episode with you. It really hits close to home for me because my priorities this year, if you've been following along with the podcast pretty regularly, you know, is to strengthen my spiritual, mental, and emotional health so that I can be the most loving wife and mom that I can be for my family.

That is one of my very, top priorities this year. And I'm recording this episode on January 31st. So preparing for today's episode was a really good self-examination of how I've been doing over the last month in my pursuit of becoming more spiritually, mentally, and emotionally healthy and strong. And I think it's going really well. And I wanted to share some things that have helped me not just this month, but really over the last decade of my life.

to improve these areas. And because you're listening to this podcast right now, I know that you have a big goal that you're working towards. Am I right? Right now, bring that goal to your mind. Bring it into your scope of awareness. What is that goal? Is it to fit into all of your clothes in the closet so you don't have to buy more stuff? Is it to improve your blood work or your blood pressure so you don't need medications?

Maybe you have a vacation coming up this summer and you're working to get in shape so that you can really enjoy all of the activities with your family instead of being tired and winded and missing out on those memories. Whatever your specific goal is, I want you to think about that goal throughout this entire episode. Keep it top of mind. And as we discussed last week, in order to reach that goal, you'll need to be persistent, focused, and intentional.

And this requires mental energy, doesn't it? So how can you expect to reach your goals that are really important for not just you, but also your loved ones, if you're constantly feeling mentally drained, distracted, and can't seem to focus from one hour to the next? That's where today's topic comes in. Are you as excited to learn this as I am to share it? I hope so, because honestly, I could have an entire podcast.

about the strategy side to increase your energy. I'm talking about nutritional strategies, the best exercises, tips to sleep better for more energy, but that is not what we are talking about today. Today, you're going to learn six surprising ways to increase your energy so that you can have the mental bandwidth focused and sustained persistence required to reach your goals. I want you to just focus on getting 1 % better each day.

just 1%, I promise that's all it takes. These are six skills that you can practice starting today, like right now, right when this podcast is done, and you can develop and grow them over time as you become the best version of yourself. Because here's the truth, if you only focus on the strategy side of getting healthy, like the nutrition, exercise, and sleep side of things, and you don't work on your mindset and your stress levels, one of two things will happen.

Can you guess what they are? You're either not gonna reach your goal because you're gonna burn out and you'll give up, or it's gonna take a lot longer and feel a lot harder to reach your goal. And these mindset skills become even more important as you physically age. There are actual hormonal changes that happen with aging and especially after menopause that reduce your body's ability to handle stress and bounce back from stress.

So by choosing to practice the six things that I'll talk about today, you're actually going to reduce your stress in the first place and have less negativity to bounce back from. And that just makes sense, doesn't it? I want you to remember that your head is attached to your body and you cannot separate the mental and physical sides of behavior change. They really do go hand in hand. So that is why I emphasize the mindset side of stuff so often on this podcast.

to basically counteract the cultural tendency to only focus on the strategy stuff, which is great. Don't get me wrong. I teach a ton of strategy inside of our Zivli program. And we need that strategy. You need a good strategy, especially as you age, your strategy has to kind of adjust with those hormonal changes, right? But you can't consistently implement the strategies required to reach your goal and maintain your progress without a strong mindset. So.

Let's get into it. Tip number one might be a little bit surprising to you, but it's to actually keep a clean environment. And when I say keep a clean environment, I'm actually talking about your internal environment and your external environment. I'm going to focus mainly on tip number one on the external environment. And then the rest of the tips are related to your internal environment. If you've been following along for any length of time, you know what a big proponent I am of a morning mindset routine.

and reading something called your personal faith formula. We teach our Zivli members how to write this. It's essentially like your compass or your North Star for your health and wellness goals. And it uses a principle called auto suggestion, which is essentially suggesting to yourself positive intentions of how you want to show up in the world. And it helps move you from the current version of yourself to the 2.0 version of yourself.

Now, one of the lines in my personal faith formula that I read every single day to remind myself of this intention is I keep my external and internal environment clean, calm, and peaceful. I keep my external and internal environment clean, calm, and peaceful, right? And I think that's important for me for several different reasons.

to remind myself of, first of all, it's not my natural tendency to be tidy. I'm the kind of person in our marriage, I like surfaces clean, I like the countertops clean, I like the floors clean, I don't like things all dusty. And then my husband's the counterpart where he doesn't like clutter. So we work really well together. If we can both kind of meet in the middle, our house stays relatively clean most of the time, at least the main areas in the house, which is fine for us.

But if you don't have a habit of external cleanliness, I would really encourage you to develop it starting in just one room of your house, or even if it's just your car, or even if it's just your computer desktop screen, if you have like 50 things cluttering up and you can't even see the background picture on your computer, all of these are great opportunities to increase the cleanliness of your external environment. You could start with the really dirty

messy cluttered disorganized bathroom stuff, know, all this stuff that's just kind of under the bathroom sink, buying plastic bins, labeling them, getting stuff in it, I promise like that sounds pretty type A, but it works and it will help reduce your stress when you just know where everything is. So in our home, we have a rule. It's probably from like Marie Kondo or someone like that who does organization and it's

You know, everything has a place and everything is in its place. So that is really how we like to design our environment, especially for the kids stuff, toys, everything. Everything has a place and everything is in its place. So that's a really nice kind of rule of thumb if you're looking to organize your external environment. Now there's some interesting research on this topic of wasted energy in a cluttered environment. So research suggests

that a cluttered space can significantly drain your mental energy by causing distractions, increasing stress, and hindering your ability to focus, effectively making you less productive and feeling more fatigued throughout the day. Because essentially your brain is working harder to process information in a chaotic environment, leading to a depletion of cognitive resources. So there's kind of four main categories that a cluttered environment can...

lead to mentally it's mental strain. So clutter can overload your visual field, causing your brain to constantly process unnecessary stimuli, which leads to mental fatigue and reduced focus. Decision fatigue, so searching for specific items in a cluttered space can lead to repetitive decision making and drain your energy. The third thing is just general stress and anxiety. So the feeling of being overwhelmed by clutter can actually trigger stress hormones and impact your energy levels.

and then reduced productivity because you have a difficult time concentrating in a cluttered environment. You're like, I need to get that done. I need to get that done. I need to get that done. And you're not actually focused on your work or what project you're working on. And so you have more wasted mental energy. So that is the first tip is to focus on keeping a clean external environment, at least in the main spaces of your home.

And start small, start manageable. I would not encourage you to like clean out your entire house and car this weekend, but maybe you start with simple habits. This is what I've done. Clean out your car. And then every time you get out of the car, you take whatever trash is in your car with you and you throw it away. So the trash doesn't pile up in your car. You be sure that everything is out of the car every time you go into the house so that stuff doesn't pile up in the car. Anybody who has children knows exactly the stuff that I'm talking about that piles up in the

Okay, I think I've hammered the external environment enough. Let's move on to the internal environment. And the first tip to increase your mental energy is to stop criticizing yourself and others. I want you to imagine your brain like a water balloon. And what you're doing with this balloon is you're either adding water into the balloon and increasing your mental energy, or there's little pinholes in the bottom of the balloon.

with critical thoughts, judgmental thoughts, negative thoughts, and it's literally draining your energy. Those negative critical thoughts drain your energy. And if you don't believe me, just be around a negative person for any period of time, walk away and assess how you feel. You probably feel worse, not better, right? And one thing that I have found in my own life is the less I criticize others, the better I feel.

the better I feel. And to remind myself of that, because I think a lot of cultures just kind of have a habit of gossip and talking negatively about family members or friends behind their back. that's draining your energy. So what I read to myself every morning in my personal faith formula is, to guard my energy and soul and to respect others and the God in them, I hold my tongue. Don't gossip.

and only speak in a way that's loving, kind, builds up and honors God. I'll read that one again. To guard my energy and soul and to respect others and the God in them, I hold my tongue, don't gossip, and only speak in a way that's loving, kind, builds up and honors God. Now that's a big ask for a lot of people. It felt like a big ask of myself when I started to focus on that.

And one thing that helped me was the person or the people that I was gossiping with, I let them know that, hey, this is my new intention. This is my new standard. Please hold me to this standard and please try to hold yourself to this standard so that we don't harm our own souls and drain our own energy by speaking negatively about other people. Another verse that I read every day that really helps me is,

Philippians 4, 8, and it's the one that's fix your thoughts on what is true and good and right. Think about things that are pure and lovely and dwell on the fine, good things and others. Think about all you can praise God for and be glad about. So whenever I find myself slipping into critical thoughts, I really come back to that verse a lot. Again, that one's Philippians 4, 8. The next thing to think about is what is causing you?

to be critical. If you can go a little bit meta here and think about what you're thinking about. What caused that first critical thought? What were you comparing yourself to somebody else? So if it's a self critical thought, were you comparing your journey or your progress to somebody else's? And I always like to say you cannot compare your beginning to somebody else's middle or end. It's not fair to yourself.

And I read a line, I don't know, quote on Instagram from someone, I don't know who, and I loved it so much. It said, you know, don't compare yourself because when you compare yourself, you either feel superior or inferior to the other person and neither honors God. And then another one of my favorite quotes, again, don't know who said it is comparison is the thief of joy. So if you struggle with comparing your body or your life or where you're at in your life to somebody else's,

that is a really big opportunity for you to stop to gain mental energy because that's, that's you poking a hole in your balloon by comparing yourself and letting the energy drain out. Now, another way that I have found in my own life that led to critical thoughts, aside from comparison is being judgmental. And I don't know why this is kind of just, it was a natural tendency in me to be judgmental. I don't know if it was a

because I was insecure and I wanted to feel better about myself. A verse that really, really helped me that I read again on a daily basis. I have it right here. You have no right to criticize your brother or look down on him. Each of us will stand before the judgment seat of God. So that's Romans 14 10. And that really just helps remind me that when I get into any sort of judgmental mindset, oh, no, let's fix our thoughts on what is true and good and right.

What is true and good and right in this situation or in this person? So reducing critical and judgmental thoughts will give you more mental energy. Okay, let's move on to the third tip. And this one actually stems from the second tip is to stop being around negative people as much as possible. This is about the standard that you set for your environment.

the boundaries that you set around the people in your environment. And I really do understand that sometimes you may feel like you don't have control over who is in your environment. It could be a family member or a coworker that you see every day, and they are just always complaining, right? I think everybody has probably one of those coworkers. If you've ever worked in an environment, there's always someone who has something to complain about, and it is no fun to be around that person.

And we don't have to pretend like it is. think sometimes in our society, we feed into that almost to make that person feel better or to appease them. You don't have to do that. Like you can just walk away. And what I found in my personal life is if I had a really, really difficult time being around a negative person, like if I was trying like fix your thoughts on what is true and good and right. And I'm like, I just don't see a lot of that in this person.

I'm going to choose to limit my exposure to that person because what I realized was just being around certain people who are so toxic and so negative really was a trigger for me to start thinking judgmental thoughts about them. And that's not how I want to show up because that drains my mental energy. So for me, having a boundary around those types of negative toxic people

And that guards my energy. That is a way to not drain my energy. It's almost like I didn't have or I don't have or I'm still developing the self-control and the love required to be around those types of people. And in the meantime, I'm just going to choose to limit my exposure to them so that I reduce the cue to be critical or judgmental and drain my own energy.

Because here's what I really found was I almost had to have like some decompression time after being around those types of people. I'm very, very sensitive to energies and like just positive or negative people. I feed into that, right? Like I feed into their positivity or I absorb their negativity. And so I've had to get better about creating boundaries around that. And also some practices to decompress after I'm around that to kind of like.

refill my water balloon. For me personally, taking a hot bath or a hot shower is the best way to kind of just get that negativity out and get some more positive energy in. So that is the third tip is to stop being around negative people or at least reduce your exposure. And I know that there's probably parents out there who are like, well, what if it's my kid? What if my kid is the negative person that I don't want to be around? This is what I've started to do.

when my children are being negative, which is inevitable, they're six and four, right? We're working on emotional maturity for all of us. If they're being rude, if they're being negative, I say, I don't choose to be around that kind of attitude. So I'm gonna go somewhere else and I will come back to you when you're a little bit more calm. I have to be calm in order to help them self-regulate and be calm.

If I'm always worried and anxious and whatever, that's going to rub off on them and their energy. So that's how I choose to deal with the situation is I let my children know the standard of behavior that I choose to be around. And if they're not meeting that standard of behavior of being kind and nice and preferably calm, like I'm going to go somewhere else because that is so draining to me. I know different moms have different tolerances of that, but mine is pretty low. So.

That's how I choose to deal with that. And it works pretty well, right? It helps to create their standard of behavior too. Tip number four is to practice gratitude. This one is such a game changer. And what I realized was it is truly a skill. And I realized that both in coaching members, like if they've never practiced gratitude before, they're like, I actually have a really hard time with this Morgan. And I'm like, that's because we're just not practicing it.

If you have a hard time practicing gratitude about yourself or your body, I would start with easier things. I'm grateful for a warm home. I'm grateful for a bed. I'm grateful for food. I'm grateful for your senses. think your senses, especially if you have a really negative or critical attitude towards your body, starting with gratitude about your senses, I think is the easiest way to go. How often do you take your sense of sight for granted?

you're driving down the road right now, you can see where you're going. If you're on a walk, you can see the beautiful environment. If you're listening, you can hear, right? What a blessing. What a blessing to be able to hear. What a blessing to be able to feel somebody hug you. What a blessing to be able to taste something delicious or see something beautiful. Start with your senses. That is part of your body. And when we practice gratitude, it

bolsters that is like one of the best things you can do to add water to your water balloon to your mental energy load and another really good example of the fact that practicing gratitude is a skill is practicing it with children. So the other morning, this is actually very pertinent because I couldn't just leave right? If you're in the car with kids and they're arguing, they're bickering, they're not being nice.

I can't just be like, okay, children, I'm going to stop the car. I'm going to get out of the car. I'm going to walk, you know, a block this way and just remove myself from the situation. No, you can't do that. Right. So what I did the other morning on the way to school was I said, okay, guys, we're going to practice some gratitude this morning. Leah, I want you to tell me three things that you love about Dawson or that you like about Dawson Dawson. Tell me three things that you love or like about Leah. Now I'm going to tell you three things that I love or like about each of you.

And I know this is not to like to my own horn, it's just to like help them practice. Then I'm like, okay, tell me three things that you're, you know, grateful about me. And it gets them practicing. Okay, I'm glad that you made me breakfast. I'm glad that you're driving me to school. I'm grateful that you helped me get my clothes on. It's a skill guys. So if you don't have gratitude as like a predominant mindset,

I'd really encourage you to practice that skill every single morning throughout the day. Think about three things that you're grateful for. That is such a beautiful practice to adopt that will give you more mental energy. I promise. Okay, we have two more and they're really good. So hang with me here. Tip number five comes from the title of a book by John Mark Comer that I read a couple months ago, and it is to ruthlessly

eliminate hurry from your life. Ruthlessly eliminate hurry from your life. That doesn't mean like, it'd be nice if I'm not late. It'd be nice if I'm not rush. It's like, no, this is a priority. Because what I noticed was, especially from an emotional eating standpoint, procrastination or the sense of urgency more specifically, was a cue for me to want to eat. Like if I'm rushed, if there's urgency around, I don't know why, but that was a cue for me to eat.

And I've realized that I've had more success in handling any emotional eating or overeating by eliminating hurry from my life as much as possible. And I like to say we all have a rhythm of life, right? Like your habits of thought, your habits of action create this rhythm of life. And just to prove this point, try being like five or 10 minutes earlier to school or to church or to work.

It's harder than you would think it should be. It's like we have these natural tendencies. And if you are a person that is constantly late, you're constantly speeding on the road because we're late, that is creating worry and anxiety. That's poking holes in your water balloon and draining your energy. So you will experience less worry, less anxiety and less stress if you have what I call intentional margin in your schedule.

So if you need to be somewhere at nine o'clock, plan to leave the house so that you're there by 8.55 or 8.50 to give you time for traffic delays, or if you have to go to the bathroom by the time you get there. I promise it's just gonna bring a different, more positive, calm, peaceful energy into your life when you intentionally focus on reducing hurry, being early, those kinds of things.

Okay, this last tip is one of my favorites. It's a fun one. I'm going to share some personal stories that relate to this one. And it is to speak life into others. Be helpful and kind and loving with no expectations in return. Be helpful, kind and loving with no expectations in return. And I am not talking about putting yourself in a situation around negative or toxic people and trying to like pour love into them. Okay.

There is a point, like you gotta choose your people, right? But if you have people in your life and you're grateful for them and you appreciate certain things about them, tell them that, show them that. That will mean so much to them. And I really do believe that God is in all of us. And when we build someone else up, we build ourself up. So I think always being mindful about like, am I adding to this person?

Am I adding to their mental bucket or am I draining them? Am I pouring water in or am I poking a hole and draining it out? So what I realized over the years is when something bad used to happen to me, especially like in college, you know, I was definitely more immature back then and someone did something wrong by me. I would call my friend Megan and I would tell her the whole story. Then I would call my friend Michaela and I would tell her the whole story.

Then I would call my mom and I would tell my mom the whole story. And by the time I got done venting to like three different people about the same thing, I was drained. Like I had, was like, I'm tired now. That took a lot of energy. How much mental energy are you wasting by speaking negatively about things, you know, by, complaining to other people. think, you know, complaining is a really good thing to give up. If you give up something for lent, give up complaining.

If you've never tried that before, that's a fun one. And this really comes back to your standard of behavior. And so one verse that I found really helpful is Ephesians four verse 29. I think I'm having a hard time reading my handwriting, but we'll go with Ephesians four 29. It says, do not use bad language. Say only what is good and helpful to those you are talking to and what will give them a blessing. I'm going read that one again.

the whole thing, but some of it. Say only what is good and helpful to those you are talking to and what will give them a blessing. That one really kind of was like a dagger in my heart for venting to people. And there's, know, there's a time and a place and a space and you can have safe people in your life to do that. But the majority of the time I take that to God anymore because really he's the only person that can help with

I mean, help with that and make me feel better. It seemed to me like whenever I vented to somebody else, it was like hurting their soul. It was draining my energy. was draining their energy. It wasn't good for either of us because I wasn't saying like, well, what will give them a blessing? Does venting about my own problems give them a blessing? I don't know. Probably not. And I also want to say here, there's a big difference between

like getting coaching and asking for help and expressing difficulties, expressing challenges and obstacles and just genuinely being coachable and asking for help. That is absolutely not what I'm talking about here. You can tell the difference. It's about the words that you're using, the energy behind the words. There's a total difference between coming to somebody, sharing your experience and asking for advice or asking for help.

and then just like complaining about a circumstance, right? So I wanted to just kind of share a couple of things that have happened recently from my life where I have tried to do this and I have seen the love exchange is kind of what I call it. It's like I pour love out with no expectation in return, but then you get something back that's like even better and even more special. So the first one is a

I'll save the best for last because that one was really, really touching. I'm in a business group and a Facebook community, and I am not a big social media person. I don't like it very much. I think it can be a big waste of time. But I've been trying to just kind of pour into some of the people. know, people post their questions like, hey, do you guys have any experience with this platform? Or what do you think about this?

website page or have you guys ever printed manuals for your courses? Like what resources do you recommend? Or I'm struggling to grow my YouTube channel. Do you guys have any suggestions? So just really trying to add value and positivity and love to people that I don't even know by thoughtful comments and sharing my own experiences. And I made a really, really long comment.

giving somebody feedback about like a recent promotion that they did and some difficult emotions that they were experiencing and She commented back and she said I've read this comment like three times and I've cried every single time Thank you so much for taking the time to to share your thoughts What a blessing it's like what a blessing exchange and then the other thing that happened recently There was a pillar in the community I think she was in her mid 50s

and she'd had breast cancer and unfortunately passed away recently. And she was just one of those lights, you know, like one of those people that's like, God, why, why her? She's such a good person. She gave so much to the community and to her family. And there's just no words. There's no reason, there's no words that you can do. There's nothing that you can say to like make the situation better.

And in the past, I think sometimes it's easier to avoid that. And I just, don't like to do that anymore. I like to be loving and try to speak at least some sort of love to the family members.

So I wrote a letter, sent her a Panera gift card, wrote her a letter. I wrote her family a letter. This was before she passed, like when she went on hospice. Justin's, my husband's, what would it be? Great uncle maybe? Essentially like his grandma's brother passed away this year. And his daughter had written a Christmas letter. And in the Christmas letter was like one of the most beautiful lines I've ever read. And whenever somebody would call,

this man who passed away and asked, how are you doing? He said, the body is not well, but it is well with my soul. It is well with my soul. And I'm like, what else could you ask for? What else could you ask for? And he got to live a long, full life. The body is not well, but it is well with my soul. So that was the first thing I wrote in the letter to her. And I did not know her.

I've spoken to her a handful of times in passing, but I just still felt very called to just share that with her that, you know, hey, I hope I know that I know you want your own hospice. Like I was heartbroken to hear that words do not do nothing here, but this is a story that I had heard from a Christmas letter that I wanted to share with you. And I hope that it is well with your soul. I know that your body's not well, but I hope it's well with your soul.

And then I think some of the hardest things in that situation is the family, the people that are left behind. My best friend's brother passed away unexpectedly several years ago. And that was still probably the hardest thing I've been through. Anybody who's lost a loved one or anything like that, especially the first time, you know, it's hard. And there were years where we'd ask each other, like, why?

Why did this happen? Why did God let this happen? How? How could God let this happen? And I just kind of heard somewhere, came to the conclusion, I don't really know that things don't happen for a reason. We get to attribute the reason. Like, I really believe that I really believe that we get to tell ourselves the story about why something did or didn't happen.

And it's just, very difficult to like say, hey, there's good in this situation. Like this young woman died. Like that's not, that's not, that's not good. That stinks for so many people. And so all I said was, you know, after my best friend's brother died, it was the only thought that gave me solace is this didn't happen for a reason. We don't have to figure out.

God's great plan on why she had to go so soon or why he had to go so soon. But what we can do is control how we react to the situation and interpret it in the best positive way. Like we can glean as much love from her life and lessons from her life and hold that love because I think love is like the only thing that, you know, that goes on. can't, we can't take stuff with us.

we leave stuff behind, but that's just stuff, right? If you think about it, like love is really that through line that continues. And so I said, I hope that for your boys and for your husband, that they can choose the best interpretation of this and have hope and have peace and have comfort in knowing that this didn't really happen for a reason, but they get to give it a reason. And I hope they give it the best reason that they can.

muster and find in their hearts. All right. I know that's a long story, but I'm wrapping it up. I did not go to her funeral. I was doing mom stuff that day. they actually canceled school because she was the president of the school board. So they canceled school that day so that teachers and staff could go to the funeral. So I was home with the kids that day and I got a call. My mother-in-law knew her went to the funeral and I got a call from my mother-in-law later in the day.

And my mother-in-law asked me, did you write a letter to the family? And I said, well, yeah, before she passed away. And she said, I knew it was you. Because her husband read my entire letter at the funeral to all the people in attendance. It must have touched him that much to read him. And I was like, holy cow, that is incredible to have touched somebody in that way that they wanted to share.

that message with everybody there, that message of hope, that message of love. Like I was so honored and I still am so honored because that those feelings don't just happen all the time, you know, those kinds of things don't just happen every day or every month or even every year. Like that was a really special love exchange. And I will for great forever be like, remember that and remember that words can have an impact that love does have an impact. And that when you pour into somebody else,

expecting nothing else in return. When you just give them a piece of your heart, a piece of your mind, when you love on them, you will get that back. That will fill your own mental balloon and give you more energy back. So I know that this kind of stuff happens a lot. Sad things happen a lot. And I would just encourage you to reach out, offer love offer support. Be kind.

and expect nothing in return. And that is the last tip that I wanted to share with you today on how you can increase your own mental energy. Okay, I know that that was a deep episode. Deep is kind of my MO, like the little small chit chat stuff I don't really care for. I love going deep. I love talking about these really important topics with you. And we have another deep episode coming up about, you know,

what role do we play, do we have in our change and what role does God have in our change? One of our members emailed that and I was like, wow, what a thoughtful question. I'm gonna have to take time to pray about that, to think about that, to research and read on that. And then I'll make a podcast episode on that. So I'm really excited for that one. I don't know when it'll come out. It'll come out when it's ready to come out. Just like my baby, I guess it'll come out when it's ready to come out.

But that one is coming to you. So another deep episode is coming. If you like these kinds of episodes, if you like these mindset tips, like going deeper with me, DM me on Instagram at Dr. Morgan Nolte, let me know so that I can make more of them for you. I hope that you put these skills into practice. I hope that you guard your mental energy, that you focus on being positive and not critical or judgmental.

I hope that you are creating healthy standards and boundaries for your environment and who you choose to be around. And most importantly, I hope that you are loving yourself and continuing to make progress towards your goals. And I will talk with you at the same time, same place next week. Bye for now.

Thanks for listening to the reshape your health podcast today. To learn more about Zivli, our online course and coaching program to reverse insulin resistance for long-term weight loss and disease prevention. Check out our website at www.zivli.com. That's z-i-v-l-i.com. And if you enjoyed today's episode, please leave a rating and review on your listening platform and share it with a friend.

I'll talk with you at the same time, same place next week. Bye for now.