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Worried about memory loss or brain fog? In this episode, we break down 5 actionable steps to prevent Alzheimer's and dementia using functional medicine principles.

We explore how simple, evidence-based habits rebuild brain health and why aligning daily life with our biology drives recovery, focus, and longevity. Board Certified Neurologist, U.S. Navy Veteran, Dr. Ryan Williamson shares a practical BRAIN protocol, insights on neuroplasticity, creatine for cognition, and hope for invisible injuries.

Chapters

• 0:00 Defining Ancestral Health Pillars
• 1:16 Welcome And Guest Introduction
• 2:42 Modern Life Versus Human Biology
• 5:10 Core Pillars For Brain Longevity
• 6:01 Inside The Incredible Brain Book
• 8:29 Purpose, Neuroplasticity, And Recovery
• 10:56 Mechanisms And Interventions Framework
• 13:16 The BRAIN Protocol Explained
• 16:28 Habit Stacking And Fast Wins
• 18:20 Creatine Monohydrate For Brain Health
• 25:42 Listener Q&A: Developing Brains In Combat
• 29:56 Listener Q&A: Time Perception After TBI
• 34:05 Living With Invisible Injuries
• 36:05 How Much Is Lifestyle Versus Genes

• ancestral habits that support modern brain and body health
• purpose as the driver of neuroplasticity and recovery
• the BRAIN protocol: breathwork, rest, activity, intake, nurturing
• step-by-step habit stacking for fast, sustainable wins
• creatine monohydrate for brain energy and TBI support
• whitewater kayaking as cognitive training and flow
• developing brains under combat stress and resilience
• time perception changes after blast injury
• empathy for invisible injuries and clear communication needs
• lifestyle’s outsized role versus genetics in health outcomes
• where to find the book, free group, and resources

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See you inside the circle,

Antoinette Lee, MBA – The Wellness Warrior

Thanks for listening & Live Strong, Explore Boldly, Be Ready!

DISCLAIMER: The information is not medical advice and should not be treated as such. Always consult your physician or healthcare professional before pursuing any health-related procedure or activity.

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Are you waiting for an apology that may never come? Discover how to lower your emotional triggers and reclaim your peace without forcing reconciliation. We share a practical framework for forgiveness, and we show how to work through three targeted forgiveness lists: others, self, and money. Forgiveness mentor Katharine Giovanni, explains why you can forgive people, places, and systems, and how to start small and still change your life.

Chapters

• 1:53 Myths And Truths About Forgiveness
• 4:33 Triggers, Perspective, And Why It’s For You
• 6:19 Stress, Self‑Talk, And “Energy” Science
• 7:42 Signs You’re Carrying Unforgiveness
• 10:05 Forgiving People, Places, And Things
• 15:15 List One: Forgiving Others Step‑By‑Step
• 19:16 When Memories Surface And PTSD Support
• 20:51 List Two: Self‑Forgiveness Cues And Steps
• 23:05 List Three: Money, Set Points, And Energy
• 34:09 A Simple Nightly Start For Skeptics

• myths that forgiveness means reunion or admitting fault
• forgiveness as trigger removal and nervous system relief
• signs of stuck anger in health, work, and relationships
• forgiving energy around places, dates, and objects
• nightly gratitude and simple mantras to begin
• step‑by‑step list for forgiving others with ratings
• handling memory surges and pacing to avoid overload
• self‑forgiveness cues and reframing harsh self‑talk
• money set points, family narratives, and release work
• a kayak microstory on resilience and self‑trust
• a plan for forgiving harsh parents by degrees
• resources for Catherine’s course and contact info

Connect with Katharine Giovanni

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Exclusive premium ebooks for newsletter subscribers only!

As a valued newsletter subscriber, you're part of our inner circle. That means exclusive access to premium resources. Our free ebooks and step-by-step guides deliver exactly what listeners rave about.

https://nnbl.blog/new-normal-big-life-ebooks-and-guides/

Ready to step into a bigger, bolder, healthier life with people who truly get it?

Join our FREE Mighty Networks - Rebuilding Resilient Lives community here: https://rebuilding-resilient-lives.mn.co/share/kNbNMRnkLlpKWjar?utm_source=manual

See you inside the circle,

Antoinette Lee, MBA – The Wellness Warrior

Thanks for listening & Live Strong, Explore Boldly, Be Ready!

DISCLAIMER: The information is not medical advice and should not be treated as such. Always consult your physician or healthcare professional before pursuing any health-related procedure or activity.

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Breaking news! We track a surge in food recalls from plastic in peanut butter to listeria in deli ham, explain why detection outpaces prevention, and share steps to reduce risk at home and on the go. My personal listeria story shows how to self-advocate when the system shrugs.

Chapters

• 0:00 Urgent Recall Rundown
• 0:25 Peanut Butter Plastic Recall Details
• 5:00 Systemic Failures And Rising Outbreaks
• 6:07 E. Coli In Beef And Produce
• 8:53 PFAS In Juice And Packaging
• 12:08 Broader Outbreaks And Human Impact
• 13:06 Listeria Deep Dive And Personal Story
• 25:03 Advocacy, Expert Guidance, And Next Steps

• plastic contamination in single-serve peanut butter and how to verify lot numbers
• E. coli in ground beef and organic produce with practical cooking and washing tips
• PFAS concerns in juice and packaging and ways to cut exposure
• listeria risks in ready-to-eat meats and symptom timelines
• detection vs prevention and why recalls are rising
• how to check FDA and USDA recall lists weekly
• home food safety routines that stack real protection
• self-advocacy with doctors using records, recalls, and escalation paths

Disclaimer

Support the show

Exclusive premium ebooks for newsletter subscribers only!

As a valued newsletter subscriber, you're part of our inner circle. That means exclusive access to premium resources. Our free ebooks and step-by-step guides deliver exactly what listeners rave about.

https://nnbl.blog/new-normal-big-life-ebooks-and-guides/

Ready to step into a bigger, bolder, healthier life with people who truly get it?

Join our FREE Mighty Networks - Rebuilding Resilient Lives community here: https://rebuilding-resilient-lives.mn.co/share/kNbNMRnkLlpKWjar?utm_source=manual

See you inside the circle,

Antoinette Lee, MBA – The Wellness Warrior

Thanks for listening & Live Strong, Explore Boldly, Be Ready!

DISCLAIMER: The information is not medical advice and should not be treated as such. Always consult your physician or healthcare professional before pursuing any health-related procedure or activity.