Brain-Based Behavior Change: How to Build Healthy Habits in Daily Life with Trish Turo, MS, NBC-HWC

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Welcome to the Let's Talk Brain
Health podcast, a public health

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educational initiative of the
virtual Brain Health Center.

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I'm your host, Doctor Crystal
Color, and I'm so glad you're

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here.
On this podcast, I sit down with

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incredible guests to explore all
things brain health and

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Wellness.
Together, we'll talk about how

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to care for your total brain
health, mind, body, and spirit

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while sharing the latest brain
Health Science practical tips

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and strategies you can use every
day.

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By prioritizing your brain
health, you're taking an

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important step towards living a
happier, healthier life.

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So let's dive in and welcome
today's guest.

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Today's episode focuses on
habits and behavior change

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through a brain based lens.
We are unpacking why change

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feels hard even when you care
deeply about the goal.

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We will explore how habits form,
why resistance shows up, and

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what happens in the brain during
disruption, fear, and recovery.

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This conversation centers on
compassion, realism, and

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strategies that work in real
life rather than perfect

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conditions.
I am exploring this topic with

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someone who lives and works at
the intersection of habits,

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behavior change, and brain
health.

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This conversation builds on what
we know and moves into how

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change feels in real life,
especially when things do not go

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as planned.
Today I'm joined by the podcast

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top episode of 2025 with guest
Trish Turow, our Brain Health

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coach.
She is back to help us unpack

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how habits form, why resistance
shows up, and how to work with

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the brain rather than against
it.

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Trish Turow is an experienced
National Board Certified Health

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and Wellness coach, brain health
educator and researcher, and a

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registered yoga teacher.
She received her Master's in

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Health Psychology and has
presented at several national

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conferences, served on national
committees, and has spoken on

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the topic of brain health
education in a variety of

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digital healthcare settings.
As a behavioral health

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professional, she has utilized
her skills to support

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individuals working towards
healthy lifestyle changes for

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over a decade, has coached
individuals and groups across a

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variety of digital health
organizations, and recently

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wrote a book titled A Kids Book
about Healthy Habits.

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Trish is passionate about making
brain health, Wellness, and

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well-being accessible to all.
Trish, welcome back to the

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podcast.
Do you have any exciting news or

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project updates to share with us
since you have been with us

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about a year ago?
Oh my goodness, it's awesome to

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be back on this podcast.
I think it's really cool that

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our last episode hit the top of
2025.

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That was such cool news.
And it means that people are

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excited about this information
and it means that brain health

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care, brain healthy habits are
things that people want to learn

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about.
So I'm really excited that we'll

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continue the conversation here.
And that's what I've been doing

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this year is just continuing to
support people with their brain

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health, understanding healthy
habits.

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And I have to shout out to you
as well.

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Even though I have a kids book
about healthy habits, I still

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love your book, a kids book
about brain health.

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We love to put those two right
next to each other when we're

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talking about health and habits
and how they're all

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interconnected.
So I'm really excited for this

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conversation.
I'm so glad to have you back on

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the mic with us on the podcast
and can officially share with

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you too.
Not only being episode of 2025,

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you also rank in the top five
episodes of all time to date on

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the Let's Talk Brain Health
podcast.

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So, so I call you, I think, the
brain health coach of Let's Talk

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Brain Health.
Podcast.

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I'll take it.
So great to have you back and

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especially to dive in on a topic
that we really haven't explored

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exclusively yet on habits and
behavior change and lifestyle

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all around brain health.
I think the best way that we

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could ground the conversation to
get started is can we talk about

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the basics about habits and
behaviors and how they work in

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the brain.
Can you explain the difference

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between a behavior and a habit
in everyday life to get us

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started today?
Yeah, a habit is that consistent

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choice or action that's made
over a period of time, and then

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the behavior is the action
itself.

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They're really connected.
But habits are a series of

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behaviors that happen
consistently over time.

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And for many of us, there's a
lot of things that we likely

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want to change.
There's probably a lot of

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misunderstandings that we might
have about the brain for when we

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say I wanted to do this.
What do you think that most of

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us should know about that when
we first set out to change a

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habit?
Yeah, I can't tell you how often

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I've heard the phrase.
I just need to find my

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motivation.
And what we know as coaches and

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behaviorists is that motivation
doesn't typically happen right

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before an action is taken.
It sometimes even happens right

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after.
For example, you get that

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feedback and a bunch of those
feel good neurochemicals explode

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in your brain when something
goes the way you want it to.

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Or even better, rarely are we
motivated to really start

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something.
We're actually motivated by long

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term value.
So something that speaks to that

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deeper human need.
An example might be I want to

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get healthier so I can stick
around for my grandchildren.

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That's a value system.
And then the behavior stems from

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I'm going to start walking more,
I'm going to start eating

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better, I'm going to prioritize
my sleep, those types of things.

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So we think about the
motivation.

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You're not seeking motivation or
looking for it like it's under a

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blanket, but we're really
thinking about what's our value

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system and how do our behaviors
align with that so that the

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motivation and continues to keep
those behaviors going.

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There was one quite a few years
ago when I used to do some

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simple brain health classes.
We would just do an anchor image

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for us.
So a lot of us carry around a

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smartphone or we have photos
around in our house because you

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mentioned grandchildren was to
have those visuals out that

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would remind us about our value
system, though it could be a

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quote, a memorable place that we
had or the person that would

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help us that or what we were
wanting to be, whatever it would

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be that we were aspiring to,
that would link us to.

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And a lot of people when they
would select what was that

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anchor image or the value
usually involve close family and

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friends.
The anchor image on my phone

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currently is a photo of my
niece.

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After we published our kids book
about brain health.

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She went and grabbed A stuffy
brain that I had and she hugged

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it.
And I asked her what she was

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doing in the moment.
And she says I'm giving my brain

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a big hug.
And I keep that as the

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background of my cell phone just
to remind myself that we all

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have those moments of time
throughout our day where we can

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make a better choice for our
brain.

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And if a 5 year old niece could
remember to do that, then I

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certainly can.
But that photo in time reminds

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me of the message she had so
innocently when she reached out

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and just hugged a stuffed animal
and said she was giving her

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brain a big hug, that I could do
that too.

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And that is my anchor image that
I said on my phone.

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And I actually need to print it
out and have it probably a

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poster size in my office because
those are the things that we can

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do for ourselves.
One of the things I want to ask

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you too is one of the in common
scenarios for so many of us is

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when we start out on this route
to habit change and behavior

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changes.
Why do these behaviors feel so

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mentally exhausting in the
beginning?

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That's a great question and one
I love talking about with

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clients.
It's like, why is this so hard?

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That's a common question, and
it's real and it's valid.

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The easiest way to say this is
that our brain loves novelty.

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We love new things, we love new
experiences.

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But building new neural pathways
is really hard work.

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Change is hard.
One of my favorite examples of

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neuroplasticity, which is that
idea that we build new neural

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connections when we're learning.
Every time something new

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happens, we're building new
connections in the brain.

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And one of my favorite ways to
think about building those

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neural connections, which is
what's happening when change is

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happening.
I have to give a shout out to my

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yoga teacher, Rachel Wilson.
This is one of my favorite

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metaphors for neuroplasticity.
If you're thinking about that

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first time the snow came down
and you're getting your sled up

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the hill and you're excited,
you're about to take your sled

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down and you go down your first
wave of the hill.

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And it's a little hard, right?
You might get stuck a couple

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times.
It's a new path, path that's not

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quite been dug in.
And then you go back up to the

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hill and you do it again and you
do it again and you do it again.

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And each time you sled down that
hill, the path becomes a little

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smoother.
And basically what's happening

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is every time we do a habit or
behavior, it just gets a little

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bit easier.
And then think about it this

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way.
You go up to the hill and then

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you're like, I'm going to try
something new over here.

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I'm going to try to go down the
hill a different way.

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It's going to be a little more
challenging.

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So when you go back up to the
hill and you try to sled down

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the old habit, it's way easier
because it's a hill in love.

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So when you think about these
new pathways, change is hard

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because you have a set of
reference points.

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But when you try something new
and you do it over and over

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again, it just becomes a little
bit easier each time.

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So think about those smooth
pathways, how easy it is to go

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back to those.
But when you're creating change

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or you're trying to improve upon
a habit, you're basically going

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a different direction.
So yeah, it's going to be a

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little challenging at first, but
if it's worth it and it's part

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of your value system, it's going
to require some patience.

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But at the end of the day, that
change and that consistency over

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time can make a really nice path
for you.

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And part of that change, you
talked about this just slightly

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early and I'm going to ask if
you can elaborate on this.

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You mentioned about a habit
loop.

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Can you walk us through what a
habit loop is using real life

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examples and how that leads to
help us support our habit

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formation and our ultimate
behavior change?

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Yeah, absolutely.
So when we think of the Stanford

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University definition of a habit
loop, it's this framework that's

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Q routine reward.
This helps us understand how a

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habit is created.
I'm going to use an example in a

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second, but when we think of the
Q routine reward, our brains are

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wired to respond to our
environment.

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We think about the five senses,
right?

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We can see, hear, smell, touch,
taste things, and all of these

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senses trigger us to respond in
different ways.

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The example I have when I think
about queue routine and reward,

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every time your alarm goes off
in the morning and you hit

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snooze, you're telling your
brain that first alarm is the

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false alarm, and I don't need to
listen to that one.

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And sometimes that can make it
actually harder to get up with

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your first alarm.
And those of you who are

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snoozers, you know what I'm
talking about.

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But for those of us who get up
right when that first alarm goes

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off, you're queuing your brain.
This is the time to wake up.

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The routine is to get out of
bed.

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And then the reward is I've now
started my routine and if your

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value system is I'm going to get
up and out of bed at the time

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that I said I would, then that's
part of the value system.

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And there's no judgement on
snoozers or people who get up

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right away.
But it allows you to say, if I

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want to get up at my first
alarm, I'm going to do that at

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the first alarm versus the two
or three snoozes.

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So when you think of the queue
routine reward, thinking about

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how that queue can be modified
based on what your value system

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is.
If you're saying I want to get

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up at my third alarm, you can
cue your brain to do that.

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I'm going to snooze twice and
then on #3 that's when I get up.

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But that loop is reinforced time
and time again because if you

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wake up at the time that you
know you're going to, then it's

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reinforced by I have the morning
routine that I want.

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Everything's starting the day
out that I want it to.

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And this helps us learn how we
want to build a routine as we

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start our day.
So if you think about that loop,

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it creates this sense of
predictability in our brains

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that every time that alarm goes
off, I'm going to get out of

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bed.
And that immediately sends a

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signal to our brain that this is
rewarding because I followed

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through on the promise that I
was going to make to myself.

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Oh snoozer over here.
I'll just give the no.

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Judgement for the snoozer.
So I'm curious though, and what

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you're sharing with that is, why
does the brain care so much

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about the reward, even if it
feels small or invisible?

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Yeah, when we think of a reward,
we think immediately of those

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good neurochemicals, the feel
good stuff, right?

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Dopamine, it's super powerful
explosion.

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Just take a second really quick
and close your eyes and just

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think about imagining a small
candle, small lights flickering.

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That's pretty.
That's nice, right?

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Now candle goes away.
Imagine a fire crackling in the

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fireplace.
That's really pretty.

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That kind of lit up a little
bit.

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That's interesting and new.
OK, cool, Now that goes away.

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Now imagine a bonfire.
It's a little bigger, a little

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more fantastical.
That might light up your brain.

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That might be interesting.
Now think it's dark and all of a

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sudden there's fireworks, big
explosions.

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Even a single firework explosion
can stimulate your brain in this

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way.
It can be quick and fast.

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It doesn't last long, but it's
memorable.

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You're going to remember the
firework over that small lighted

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candle.
If you can imagine, every time

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you get even a small reward,
it's like a firework going off

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in your brain.
That really is memorable.

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And that's what your brain is
seeking out, that novelty, that

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newness, that excitement, and
that's what we're stimulated by.

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Even when the change is feeling
hard, our brain is responding to

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something specific so we can
find ways to curate those

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experience for us.
And I think the next thing we

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need to talk about is this point
of resistance that a lot of us

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hit that come with that change
around behaviors and habits.

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And I think there's a couple
ways we can go about this, but I

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want to make sure we talk about
first, let's talk about the

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brain systems.
Before we get into the mess that

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we get around those resistance
points that we have, we first

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dive into the amygdala.
So what role does the amygdala

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play when someone tries to
change a routine?

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Oh my.
Gosh, the amygdala is hugely

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important.
It helps us stay alive.

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It's part of our brain that
lights up when we're in what you

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might have heard of as fight or
flight mode.

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Or for those of our younger
listeners, maybe you think of

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anger from the Disney movie
Inside Out.

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Anytime the amygdala is lighting
up, it's signaling that there is

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a change and sometimes that
information is being over

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responded to.
And what I mean by that is

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sometimes we can react or
respond to certain stimulus in

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our environment.
And just an example, and this

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happened to me recently, so it
made me think of it, the reason

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your heart might start to race
if you hear a loud bang on the

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door is because our minds, our
bodies are responding to this

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fear.
There's an explosion of

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chemicals saying danger, right?
But then I find out that it was

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00:16:47,200 --> 00:16:50,800
a branch hitting my house from
the strong wind.

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00:16:51,200 --> 00:16:56,160
And I didn't need to have that
physiological and psychological

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00:16:56,160 --> 00:17:02,880
reaction of, Oh my gosh, danger.
But it's what our bodies feel as

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00:17:02,880 --> 00:17:05,200
a result of that big brain
explosion.

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And it's the same exact thing
that our ancestors felt and were

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responding to when they would
see a tiger or anything in the

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wild that triggered that system
to say there's danger and you

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00:17:22,040 --> 00:17:24,960
need to get out.
We can still have that

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experience even when there isn't
real danger.

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00:17:29,480 --> 00:17:33,720
So how this relates to new
routine changes is when there's

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something new or you're making a
change to your routine, there

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00:17:37,920 --> 00:17:41,400
might be an initial fear.
And that's valid, right?

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00:17:41,400 --> 00:17:45,200
We don't know what's coming.
It's new and our brain is really

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00:17:45,200 --> 00:17:48,600
trying to protect us, but we
also don't have all the

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00:17:48,600 --> 00:17:52,640
information yet.
For example, we might know

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00:17:52,640 --> 00:17:58,120
logically that regular to
moderate to intense exercise is

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00:17:58,120 --> 00:18:02,680
really beneficial, but getting
started and getting those

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00:18:02,840 --> 00:18:08,240
feelings of this is hard and
this hurts can feel like danger.

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00:18:08,840 --> 00:18:13,240
So it takes some time and effort
to override that reaction that

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this is dangerous and I need to
stop what we're.

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00:18:16,800 --> 00:18:20,320
Seeing now and so much of the
neuroscience and what we're

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00:18:20,320 --> 00:18:23,280
seeing is our brains weren't
designed for the current

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00:18:23,280 --> 00:18:25,280
environment that we're living
in.

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So we're playing catch up for
the evolution of our biology,

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for the current worlds that
we're in.

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And now we're adding in this
technology that has just

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00:18:34,360 --> 00:18:38,960
exploded and the way that it is
manipulating our brains to an

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00:18:38,960 --> 00:18:42,240
extent and what the Shields are
we have to put in place.

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00:18:42,520 --> 00:18:45,120
And you talked a bit about this
earlier and I think it's

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00:18:45,120 --> 00:18:48,760
fascinating when it comes to the
behavior change pieces,

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00:18:49,080 --> 00:18:51,640
historically, our brains are
just a prediction machine.

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00:18:51,880 --> 00:18:54,400
And much like you said, a lot of
it is from safety.

320
00:18:54,400 --> 00:18:57,800
And we look back to previous
experiences, which a lot of

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00:18:57,800 --> 00:19:00,520
times that can be our
hippocampus, diving into

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00:19:00,520 --> 00:19:04,240
previous memories of experiences
that we have, what is the

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00:19:04,240 --> 00:19:06,920
knowledge that we do?
And then we use it to predict

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00:19:07,040 --> 00:19:10,080
future experiences and how we
will perform.

325
00:19:10,080 --> 00:19:13,920
And so for a lot of times, this
to come down to behavior change

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00:19:13,920 --> 00:19:16,960
or where we're wanting to change
a habit to say, I've tried that

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00:19:16,960 --> 00:19:19,560
and I failed.
Or are brains really great at

328
00:19:19,560 --> 00:19:24,320
saying we've overestimated how
long or how hard of a commitment

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00:19:24,320 --> 00:19:28,120
we put into some type of
behavior change to almost talk

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00:19:28,120 --> 00:19:32,480
ourself out of trying again or
saying, oh, you've done that and

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00:19:32,480 --> 00:19:35,560
you failed.
Of we overestimate perhaps that

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00:19:35,560 --> 00:19:39,760
degree of a failure.
We get really much into that

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00:19:39,760 --> 00:19:43,400
negative space very quickly,
which we know is our brains bias

334
00:19:43,640 --> 00:19:46,520
because we hold on to the
negativity and we will cling to

335
00:19:46,520 --> 00:19:50,120
it like a giant bear hug
compared to all of the positive

336
00:19:50,120 --> 00:19:52,800
things.
We have to work really hard and

337
00:19:52,840 --> 00:19:56,120
practice that positivity.
And we've seen the different

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00:19:56,120 --> 00:19:59,160
numbers that show out that
weight of the scale of how many

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00:19:59,160 --> 00:20:02,880
positive things we do need to
equate to one negative thing.

340
00:20:02,880 --> 00:20:06,960
But I think especially around
this area of behavior change

341
00:20:06,960 --> 00:20:11,880
where it comes to that idea for
motivation and lack of willpower

342
00:20:11,880 --> 00:20:15,480
or we negate our past
experiences for why we're not

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00:20:15,480 --> 00:20:17,760
going to be successful this
time.

344
00:20:18,160 --> 00:20:21,480
And there's so many areas around
behavior change it can be.

345
00:20:21,760 --> 00:20:26,880
Weight loss, food preferences,
trying to exercise more and we

346
00:20:26,880 --> 00:20:30,520
just talk ourselves out of it or
we even start because of our

347
00:20:30,520 --> 00:20:33,240
brains, our brains.
Trying to protect us.

348
00:20:33,480 --> 00:20:37,040
It's just doing its job.
It's saying, hey, this is new

349
00:20:37,040 --> 00:20:38,480
and scary.
I don't know what's going to

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00:20:38,480 --> 00:20:40,920
happen.
Maybe you need to stop.

351
00:20:41,960 --> 00:20:44,080
It's almost doing too good of a
job.

352
00:20:44,400 --> 00:20:46,680
Our brains are trying really
hard to protect us.

353
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That's where we need to say,
hey, brain, I see what you're

354
00:20:49,920 --> 00:20:51,840
doing.
I know you're trying to help me.

355
00:20:52,080 --> 00:20:54,840
I know that this is going to
help me too and I.

356
00:20:54,840 --> 00:20:57,440
Know this was a big part of the
conversation we wanted to

357
00:20:57,440 --> 00:21:01,800
discuss today was around this
idea about educating people

358
00:21:01,800 --> 00:21:04,880
about this part of our brain
because we think about it in

359
00:21:04,880 --> 00:21:09,080
terms of yes, our brains keep us
safe from the physical dangers

360
00:21:09,200 --> 00:21:12,720
of historically what happened,
but we tend to forget how this

361
00:21:12,720 --> 00:21:17,240
can come online when it comes to
habits and behavior change,

362
00:21:17,240 --> 00:21:19,240
especially in this area of
motivation.

363
00:21:19,240 --> 00:21:23,240
Because we turn that frustration
inward, we tend to have a lot of

364
00:21:23,240 --> 00:21:27,080
self shame around this,
especially when setbacks happen

365
00:21:27,080 --> 00:21:31,320
or come online when we're trying
to reach our brain healthy

366
00:21:31,320 --> 00:21:33,920
lifestyle goals.
And those can be very broad

367
00:21:33,920 --> 00:21:36,400
under this brain health
umbrella.

368
00:21:36,640 --> 00:21:40,240
So I want to ask you, why does
waiting for motivation to

369
00:21:40,280 --> 00:21:43,800
backfire come online for so many
people?

370
00:21:44,360 --> 00:21:46,600
Yeah.
I think motivation can backfire

371
00:21:46,600 --> 00:21:51,760
for people in a lot of ways.
And oftentimes I noticed in my

372
00:21:51,760 --> 00:21:55,920
own work that people are waiting
to feel motivated before they

373
00:21:55,920 --> 00:21:58,240
change something.
And like I said earlier in our

374
00:21:58,240 --> 00:22:02,120
conversation, if they haven't
fully connected with their value

375
00:22:02,120 --> 00:22:07,000
system, it turns into I'm bad
because I didn't do this thing

376
00:22:07,000 --> 00:22:10,560
versus I didn't do this thing
because I don't know why I'm

377
00:22:10,560 --> 00:22:13,840
doing this thing.
And for example, we think about

378
00:22:14,520 --> 00:22:18,280
when we want to take action.
Your motivation can be fueled

379
00:22:18,280 --> 00:22:22,000
even after you've taken action.
I know we're thinking about

380
00:22:22,000 --> 00:22:25,160
different ways of doing that,
but I'm not necessarily

381
00:22:25,400 --> 00:22:27,560
motivated to brush my teeth all
the time.

382
00:22:27,560 --> 00:22:30,040
I don't know if you are, but
that's a habit I have.

383
00:22:30,440 --> 00:22:33,040
I think it's interesting.
It's an example I share with

384
00:22:33,040 --> 00:22:34,640
people.
Like you're not motivated to

385
00:22:34,640 --> 00:22:36,960
brush your teeth, but you do it.
I want to.

386
00:22:36,960 --> 00:22:40,240
Point our listeners to the show
notes to dive into a previous

387
00:22:40,240 --> 00:22:44,280
conversation we had with Doctor
Kyra Bobbinette, who also ranks

388
00:22:44,280 --> 00:22:47,560
in the top five episodes we have
where hers is the neuroscience

389
00:22:47,560 --> 00:22:52,080
of the Habeniola, which dives
into what is the kill switch

390
00:22:52,080 --> 00:22:54,520
motivator, which is the
habeniola in your brain

391
00:22:54,880 --> 00:22:57,640
specifically about this.
So we have a 30 minute episode

392
00:22:57,640 --> 00:23:00,080
with her.
So I want to point our listeners

393
00:23:00,080 --> 00:23:03,760
into that conversation, but I
want to make sure for today with

394
00:23:03,760 --> 00:23:06,760
the conversation we're having
with you, looks into this, the

395
00:23:06,760 --> 00:23:09,880
realm of health coaching and
behavior change, because I think

396
00:23:09,880 --> 00:23:13,600
so many of us have that common
scenario past the neuroscience.

397
00:23:13,600 --> 00:23:17,120
We come to someone and we're
like, I know what to do, but I

398
00:23:17,120 --> 00:23:21,080
just can't do it.
What do you support people to do

399
00:23:21,080 --> 00:23:23,960
with that in that scenario in
the realm of health coaching?

400
00:23:23,960 --> 00:23:25,920
What do you have to say to them?
And yeah.

401
00:23:26,600 --> 00:23:28,600
Let me talk about it in two
fold.

402
00:23:29,040 --> 00:23:33,280
For example, coming back to that
teeth brushing or oral hygiene

403
00:23:33,280 --> 00:23:37,880
example, I hear people go, I
don't know how to get started or

404
00:23:37,880 --> 00:23:40,880
I'm not motivated to go and
exercise.

405
00:23:40,880 --> 00:23:44,640
That might be the example.
And we say I'm not motivated to

406
00:23:44,640 --> 00:23:46,320
brush my teeth.
I just do it.

407
00:23:46,320 --> 00:23:49,280
I've made a habit of it.
I don't really sit there and

408
00:23:49,280 --> 00:23:51,560
jazz myself up and say I can do
this.

409
00:23:51,560 --> 00:23:53,440
I can brush my teeth.
I just got to find the

410
00:23:53,440 --> 00:23:57,920
motivation to do that.
What keeps me quote UN quote

411
00:23:57,920 --> 00:24:01,560
motivated is I have a value
system around good dental

412
00:24:01,560 --> 00:24:03,560
hygiene.
I know how important it is for

413
00:24:03,560 --> 00:24:07,200
my overall health.
I like having clean teeth and my

414
00:24:07,200 --> 00:24:12,080
motivation comes from the value
system of an overall good oral

415
00:24:12,080 --> 00:24:15,240
hygiene.
And when I hear people say I

416
00:24:15,240 --> 00:24:17,400
know what to do, I just can't do
it.

417
00:24:17,640 --> 00:24:23,200
It's very similar in terms of
we're getting stopped or stuck

418
00:24:23,200 --> 00:24:27,280
on the idea that I can't do it
perfectly, or I can't do it

419
00:24:27,280 --> 00:24:31,920
right now, or I've bitten off
more than I can chew, or I'm

420
00:24:31,920 --> 00:24:34,400
just scared because it's new and
it's different.

421
00:24:34,840 --> 00:24:39,400
It doesn't take away your
feelings to say instead of I

422
00:24:39,400 --> 00:24:43,400
can't do it, instead we say,
I'll just do it scared.

423
00:24:43,600 --> 00:24:46,600
It doesn't take away the fear
that you might have or the

424
00:24:46,600 --> 00:24:50,240
emotions that come up around.
This is new and a little scary.

425
00:24:50,240 --> 00:24:55,160
I don't know what's to come.
But we can still take action

426
00:24:55,280 --> 00:24:59,560
even when we have fear in place
around a new thing.

427
00:24:59,840 --> 00:25:03,720
And I think that's important for
people to know that we can

428
00:25:03,720 --> 00:25:07,480
retrain our brain even when
those emotions come up.

429
00:25:07,480 --> 00:25:11,960
Fear, frustration, worry,
concern.

430
00:25:12,120 --> 00:25:15,640
When those hard to deal with
challenging emotions come up,

431
00:25:15,840 --> 00:25:18,640
that's just giving us a little
signal that our brains trying to

432
00:25:18,640 --> 00:25:21,280
protect us.
And we can say, hey, brain, I

433
00:25:21,280 --> 00:25:22,960
see you.
I know what you're doing.

434
00:25:23,000 --> 00:25:26,280
I know you're trying to help and
I can still do this.

435
00:25:26,600 --> 00:25:30,240
So when you're sitting there
thinking, I want to exercise and

436
00:25:30,240 --> 00:25:35,080
it's really hard and scary,
think I can still do this even

437
00:25:35,080 --> 00:25:38,000
when I'm scared, even when it's
uncomfortable.

438
00:25:38,520 --> 00:25:42,360
And retraining your brain to
that will signal that reward.

439
00:25:42,360 --> 00:25:45,760
You did it anyway and you got
into that habit loop, right?

440
00:25:45,760 --> 00:25:49,160
That's where that comes back in
where you say, OK, I did it

441
00:25:49,160 --> 00:25:51,480
anyway and now I got reward for
that.

442
00:25:51,760 --> 00:25:53,800
And your brain will light up
when that happens.

443
00:25:54,320 --> 00:25:56,760
There's so much.
Science behind all of this, I

444
00:25:56,760 --> 00:26:00,800
think when it comes down to the
behavior change piece of how we

445
00:26:00,800 --> 00:26:03,880
can still support our brain.
Even though there's areas where

446
00:26:03,880 --> 00:26:07,640
our brain has natural
tendencies, there's ways we can

447
00:26:07,640 --> 00:26:11,320
still support it to want to
reach our own brain healthy

448
00:26:11,320 --> 00:26:13,840
lifestyle goals.
If we know it's natural

449
00:26:13,840 --> 00:26:18,120
tendencies, we can work with it
rather than against it to

450
00:26:18,120 --> 00:26:20,600
achieve our goals.
And a lot of this is the newer

451
00:26:20,600 --> 00:26:24,440
neuroscience that has happened
in the last decade, even

452
00:26:24,440 --> 00:26:26,280
building on the decade before
it.

453
00:26:26,280 --> 00:26:30,520
But now it's we know more and we
can actually put it into

454
00:26:30,520 --> 00:26:34,680
practice for ourselves, which is
one of the goals of the podcast

455
00:26:34,680 --> 00:26:38,040
is to have conversations with
people like yourself to say how

456
00:26:38,040 --> 00:26:40,040
can we actually make this
practical?

457
00:26:40,040 --> 00:26:43,680
Now we know the science, but how
does this apply in our

458
00:26:43,680 --> 00:26:46,360
day-to-day lives?
And I want to make sure we touch

459
00:26:46,360 --> 00:26:50,480
on one more area that I think
comes up so much of when we hear

460
00:26:50,480 --> 00:26:54,720
from other people around brain
health and behavior change is

461
00:26:54,720 --> 00:26:58,280
the shame and the setbacks.
Given that there's all these

462
00:26:58,280 --> 00:27:02,080
questions that happened in real
life and life doesn't happen

463
00:27:02,080 --> 00:27:05,920
like a perfect experiment.
Life happens in the real world

464
00:27:06,400 --> 00:27:10,160
where it's messy and it's
unpredictable and things just

465
00:27:10,160 --> 00:27:12,640
don't necessarily go as point
and then we're making

466
00:27:12,640 --> 00:27:15,680
adjustments.
A lot of times we have shame

467
00:27:15,680 --> 00:27:18,640
that comes around that.
How does shame interfere with

468
00:27:18,640 --> 00:27:21,440
habit formation at the brain
level?

469
00:27:21,880 --> 00:27:24,400
What a great.
Question and I can relate to so

470
00:27:24,400 --> 00:27:27,240
much what you said.
Life doesn't go according to

471
00:27:27,240 --> 00:27:30,200
plan.
When we have shame, it can

472
00:27:30,200 --> 00:27:35,080
absolutely impact our habits,
our routines, the way we view

473
00:27:35,080 --> 00:27:38,880
ourselves.
And in fact, we do know that

474
00:27:38,880 --> 00:27:43,920
level of moral reasoning, what's
good, what's bad, that judgment

475
00:27:43,920 --> 00:27:47,400
or even self judgment.
All of that's happening in our

476
00:27:47,400 --> 00:27:50,920
prefrontal cortex, the area
where we have executive

477
00:27:50,920 --> 00:27:54,920
functioning taking place,
reasoning skills and teaches us

478
00:27:54,920 --> 00:27:58,000
logic and helps us work through
those things.

479
00:27:58,480 --> 00:28:05,200
And when we're in shame or have
shame spiral, it can interfere

480
00:28:05,360 --> 00:28:09,080
with us having logic around
taking action.

481
00:28:09,440 --> 00:28:14,000
We get bumped out of the
executive functioning or logical

482
00:28:14,000 --> 00:28:17,080
thinking and we go back to that
fight or flight amygdala

483
00:28:17,080 --> 00:28:21,840
response where shame sort of
sits, tells us that we need to

484
00:28:22,160 --> 00:28:25,880
fight or flight or we need to be
angry with ourselves.

485
00:28:26,160 --> 00:28:31,080
And there's a lot of self judge
and this idea that we're not

486
00:28:31,080 --> 00:28:35,640
good enough, we're not worthy of
positive actions taking place.

487
00:28:36,120 --> 00:28:41,040
This can really impact the way
we move through the world.

488
00:28:41,040 --> 00:28:45,280
That's why people who have deep
depression or anxiety or any

489
00:28:45,280 --> 00:28:49,640
sort of mental health condition
that sits around shame.

490
00:28:49,640 --> 00:28:53,120
It's why sometimes it's really
hard to just get up out of bed,

491
00:28:53,400 --> 00:28:55,720
but can sound like, oh, they
don't want to.

492
00:28:55,800 --> 00:28:58,880
But in reality it's really
difficult.

493
00:28:58,880 --> 00:29:02,600
It's a really hard process and
it's something that requires a

494
00:29:02,600 --> 00:29:07,200
lot of support and a lot of help
with getting back into a sense

495
00:29:07,200 --> 00:29:11,160
of I am worthy of positive
change in my life.

496
00:29:11,680 --> 00:29:13,640
I appreciate.
All that you shared to help

497
00:29:13,640 --> 00:29:16,360
highlight that and I think one
of the most important things to

498
00:29:16,360 --> 00:29:19,600
spotlight for anyone pointing
into those types of

499
00:29:19,600 --> 00:29:23,960
conversations is to be a
listener of the words that

500
00:29:24,000 --> 00:29:27,360
people are using when they're
talking about their concerns.

501
00:29:27,720 --> 00:29:30,280
Even if they're not like you
were trained health and Wellness

502
00:29:30,280 --> 00:29:33,080
coach or a brain health
specialist, but listen to the

503
00:29:33,080 --> 00:29:35,960
language that someone is using
when they're speaking to you

504
00:29:35,960 --> 00:29:38,760
because a lot of time they'll
have these statements of I

505
00:29:38,760 --> 00:29:42,760
should have instead of saying I
could be doing these things.

506
00:29:42,760 --> 00:29:45,400
It's the language that they're
using around the goals that

507
00:29:45,400 --> 00:29:49,400
they're having that will give
the ideas of the shame or the

508
00:29:49,400 --> 00:29:52,280
guilt and the stigma that a lot
of times that people are

509
00:29:52,280 --> 00:29:56,000
carrying with them.
And there is a lot around the

510
00:29:56,000 --> 00:29:58,640
lifestyle habits that people
have under brain health.

511
00:29:58,640 --> 00:30:02,040
If you think about even The
Lancet Commission report that

512
00:30:02,040 --> 00:30:05,320
shows the 14 risk factors around
brain health, it includes the

513
00:30:05,320 --> 00:30:08,720
chronic health conditions.
It includes your sensory health

514
00:30:09,000 --> 00:30:12,000
and then some of the other ones
that even aren't on that list.

515
00:30:12,000 --> 00:30:14,120
That includes your diet and your
sleep.

516
00:30:14,680 --> 00:30:18,760
All these issues around brain
health are very big lifestyle

517
00:30:18,840 --> 00:30:21,120
risk factors.
And there are so many things

518
00:30:21,120 --> 00:30:23,840
people could be bringing to the
table under this broader

519
00:30:24,120 --> 00:30:27,240
conversation.
But to TuneIn and be an active

520
00:30:27,240 --> 00:30:30,160
listener to the words that
people are using, that may be an

521
00:30:30,160 --> 00:30:35,240
indicator to you that someone
has some shame or guilt and

522
00:30:35,240 --> 00:30:37,800
things that they're carrying
around about what are the goals

523
00:30:37,800 --> 00:30:40,600
that they're wanting to reach
and to be cognizant of those

524
00:30:40,600 --> 00:30:42,800
types of conversations that
they're having.

525
00:30:43,120 --> 00:30:46,040
So I want to make sure to ask
you today, Trish, how do health

526
00:30:46,040 --> 00:30:50,560
conditions or accidents or loss
and change of people's

527
00:30:51,000 --> 00:30:55,320
relationship to their brain, how
many that impact the habits

528
00:30:55,360 --> 00:30:58,000
they're going to have that
they're going to play out in

529
00:30:58,000 --> 00:31:01,000
their lifestyle today that you
might want to let listeners know

530
00:31:01,000 --> 00:31:03,640
today in our conversation.
Yeah, again.

531
00:31:03,640 --> 00:31:06,560
We keep talking about life
happens, things come up, things

532
00:31:06,560 --> 00:31:08,440
don't always go according to
plan.

533
00:31:08,760 --> 00:31:11,880
And a lot of what you were
sharing in this idea of the

534
00:31:11,880 --> 00:31:17,120
shame spiral is that we have
these core beliefs around how we

535
00:31:17,120 --> 00:31:22,320
show up in the world and our
brains relationship with habits

536
00:31:22,520 --> 00:31:26,320
can really interact with that.
Our brain makes up stories and

537
00:31:26,320 --> 00:31:29,720
scenarios, we fill in the gaps
around different things and our

538
00:31:29,720 --> 00:31:32,320
experiences really shape how we
view the world.

539
00:31:32,640 --> 00:31:35,960
And I think what's really
interesting is you mentioned a

540
00:31:35,960 --> 00:31:42,040
lot of the risk factors or
lifestyle habits that really

541
00:31:42,040 --> 00:31:46,960
impact our brain's health.
And one of the ones that I hear

542
00:31:46,960 --> 00:31:51,120
a lot is around our healthy
weight.

543
00:31:51,160 --> 00:31:55,440
And I know that there are people
I've worked with many times

544
00:31:55,440 --> 00:31:58,960
who've told me that they were
told from a young age that

545
00:31:58,960 --> 00:32:01,320
quote, UN quote, being fat is
bad.

546
00:32:01,760 --> 00:32:06,800
And and that translates to as an
adult, if you have a little

547
00:32:06,800 --> 00:32:12,040
extra weight on you, this
cognitive belief that I am bad

548
00:32:12,320 --> 00:32:15,400
rears its ugly head.
It creates this deep messaging

549
00:32:15,400 --> 00:32:18,120
structure in our brain.
Those grooves we were talking

550
00:32:18,120 --> 00:32:23,200
about those sledding hills.
That big message of this is bad

551
00:32:23,480 --> 00:32:26,920
can really impact.
And I've heard clients say I'll

552
00:32:26,920 --> 00:32:29,880
never be able to lose the weight
or I'll lose it and gain it all

553
00:32:29,880 --> 00:32:31,960
back.
Why should I even try?

554
00:32:32,280 --> 00:32:36,800
These things can really affect
our brains relationship with the

555
00:32:36,800 --> 00:32:40,200
habits we want to create.
This is where we need to be

556
00:32:40,200 --> 00:32:42,600
thinking, and I think you made a
good point of this.

557
00:32:42,800 --> 00:32:46,640
We need to be thinking about how
we can talk to our brains with

558
00:32:46,640 --> 00:32:50,400
kindness, with compassion, give
ourselves a little break,

559
00:32:50,640 --> 00:32:54,200
recognize when our brain is
trying to override or

560
00:32:54,200 --> 00:32:59,240
overprotect us, and even talk to
ourselves in the same way we

561
00:32:59,240 --> 00:33:02,720
would talk to a good friend and
say, hey, you're doing your best

562
00:33:02,880 --> 00:33:04,880
right now.
You're trying really hard.

563
00:33:04,880 --> 00:33:09,160
Give yourself a little bit of
credit here and start to retrain

564
00:33:09,160 --> 00:33:13,040
your brain in that way as well,
taking that negative sense of

565
00:33:13,040 --> 00:33:18,040
shame into this way of being
more compassionate towards

566
00:33:18,040 --> 00:33:19,440
yourself.
I'm so.

567
00:33:19,440 --> 00:33:22,520
Glad you highlighted the
cognitive scripts that play such

568
00:33:22,520 --> 00:33:26,760
an important part in this brain
health conversation that happens

569
00:33:26,760 --> 00:33:29,040
for so many people in day-to-day
life.

570
00:33:29,480 --> 00:33:32,320
I want to make sure we get to
this real world application

571
00:33:32,320 --> 00:33:34,800
before we wind down our
conversation with you.

572
00:33:34,800 --> 00:33:39,480
I have no idea how time goes so
fast, how help clients bridge

573
00:33:39,480 --> 00:33:43,160
the gap between where they are
now and where they want to be.

574
00:33:43,480 --> 00:33:46,240
We talk.
About value systems and coaching

575
00:33:46,240 --> 00:33:49,040
quite a lot.
What brings meaning and purpose

576
00:33:49,200 --> 00:33:53,480
to our lives?
And the idea is that goals that

577
00:33:53,480 --> 00:33:57,960
we work on together shouldn't be
necessarily focused on specific

578
00:33:57,960 --> 00:34:01,840
outcomes, but really on the why
behind their progress.

579
00:34:01,840 --> 00:34:06,160
You were mentioning early in our
conversation the anchor photo,

580
00:34:06,320 --> 00:34:10,159
we talked about the why, the
North Star, anything that's

581
00:34:10,159 --> 00:34:14,440
anchors you to a reason that
your progress is important to

582
00:34:14,440 --> 00:34:17,639
you.
And an example I have is that I

583
00:34:17,639 --> 00:34:21,320
know people who want to lose
weight for a wedding.

584
00:34:21,440 --> 00:34:25,679
And when we start to get down to
the root of why they want to

585
00:34:25,679 --> 00:34:29,600
lose weight for an event, it's
because they actually I really

586
00:34:29,600 --> 00:34:32,520
want to be their best selves for
their loved ones on that day.

587
00:34:32,920 --> 00:34:35,560
That's really what it's about.
It's not just I want to look

588
00:34:35,560 --> 00:34:38,480
good for the pictures.
It's really because they want to

589
00:34:38,480 --> 00:34:41,159
show up as the best version of
themselves.

590
00:34:41,400 --> 00:34:46,040
Happy, healthy, confident, and
this leads to that sustainable

591
00:34:46,040 --> 00:34:48,600
change.
It isn't about I just want to

592
00:34:48,600 --> 00:34:49,760
look good for the wedding
photos.

593
00:34:49,760 --> 00:34:54,520
It really comes down to I want
to be the best version of me in

594
00:34:54,520 --> 00:34:58,240
this moment, in this season of
life because I love these

595
00:34:58,240 --> 00:35:00,720
people.
I love my loved ones, and I want

596
00:35:00,720 --> 00:35:04,720
to be happy and healthy so that
we can have this wonderful time

597
00:35:04,720 --> 00:35:07,160
together.
I think that when you get down

598
00:35:07,160 --> 00:35:11,200
to that deeper approach, that
value system, this helps bridge

599
00:35:11,200 --> 00:35:15,000
the gap for people when they're
thinking about where they are

600
00:35:15,000 --> 00:35:19,080
right now and looking at that
future self, who they want to be

601
00:35:19,080 --> 00:35:22,080
and where they want to be.
It helps them connect the dots

602
00:35:22,080 --> 00:35:25,400
much more quickly and much more
sustainably if we're thinking

603
00:35:25,400 --> 00:35:28,600
about what their value systems
are, what's meaningful to them,

604
00:35:28,600 --> 00:35:31,240
what brings them purpose, and
what role.

605
00:35:31,240 --> 00:35:35,080
Do support systems play in long
term behavior change?

606
00:35:35,800 --> 00:35:37,800
Yeah, I would.
Say that's integral.

607
00:35:37,800 --> 00:35:39,840
It's a critical piece of the
puzzle.

608
00:35:40,040 --> 00:35:42,920
I'm sure everyone's heard things
like we can't do this life

609
00:35:42,920 --> 00:35:45,360
alone.
And it might sound like a little

610
00:35:45,360 --> 00:35:49,600
Hallmark cardi, but it's true.
Humans are social creatures and

611
00:35:49,600 --> 00:35:53,880
we need connection and belonging
to feel resourced and supported.

612
00:35:54,280 --> 00:35:59,360
And to be honest, loneliness is
one of the biggest risk factors

613
00:35:59,360 --> 00:36:04,320
of cognitive decline and health
conditions all around.

614
00:36:04,320 --> 00:36:07,440
And if you can find connection,
connection and belonging and

615
00:36:07,440 --> 00:36:11,640
social support and social
connection, it's going to help

616
00:36:11,640 --> 00:36:16,320
you in your overall health, but
certainly behavior change

617
00:36:16,320 --> 00:36:17,800
overall.
And now my.

618
00:36:17,800 --> 00:36:21,240
Goal is to pick your brilliant
brain trash to make this very

619
00:36:21,240 --> 00:36:23,840
practical.
So I'm going to try to give you

620
00:36:23,840 --> 00:36:27,120
some rapid fire questions so we
can give people everyday

621
00:36:27,120 --> 00:36:29,680
strategies that they can use
right away.

622
00:36:29,680 --> 00:36:34,200
After tuning in to today's
episode, what is 1 Habit that

623
00:36:34,200 --> 00:36:37,280
people often start to bake?
Rehauling.

624
00:36:37,280 --> 00:36:39,760
Their entire diet and what would
you?

625
00:36:39,760 --> 00:36:42,440
Recommend that they do instead
one thing at a.

626
00:36:42,440 --> 00:36:47,840
Time Add some veggies or think
about one meal that you want to

627
00:36:47,920 --> 00:36:51,640
improve your fiber intake on.
Just do one small thing at a

628
00:36:51,640 --> 00:36:52,880
time.
Think those are?

629
00:36:52,880 --> 00:36:54,840
Great places.
One thing we did in our

630
00:36:54,840 --> 00:36:58,720
household was we tried to find
one different recipe for each

631
00:36:58,720 --> 00:37:00,240
meal.
I love that.

632
00:37:00,640 --> 00:37:03,520
Now I need to.
Ask you what is habits stacking

633
00:37:03,520 --> 00:37:05,920
or habit bundling?
It's basically.

634
00:37:06,040 --> 00:37:09,760
The idea that you take one habit
that you want to increase or

635
00:37:09,760 --> 00:37:13,120
improve upon and pair it with a
habit or an action that you're

636
00:37:13,120 --> 00:37:15,040
already doing on a regular
basis.

637
00:37:15,520 --> 00:37:18,000
Lots of examples.
Hopping on the treadmill while

638
00:37:18,000 --> 00:37:22,160
watching your favorite TV show.
Doing a pull up every time you

639
00:37:22,160 --> 00:37:25,440
pass through a doorway.
Reading positive affirmations

640
00:37:25,440 --> 00:37:28,880
while your coffee heats up,
practicing deep breaths while

641
00:37:28,880 --> 00:37:31,680
you're folding your laundry,
doing squats while you're

642
00:37:31,680 --> 00:37:34,200
brushing your teeth.
There's just some things off the

643
00:37:34,200 --> 00:37:35,920
top of my head and ones that
have.

644
00:37:35,920 --> 00:37:38,960
Been popular to be shared in our
community is we have a lot of

645
00:37:38,960 --> 00:37:42,480
people that like to listen to
podcast while vacuuming or

646
00:37:42,480 --> 00:37:46,480
walking with audiobooks.
Since we run our neuro notebook

647
00:37:46,480 --> 00:37:50,000
club, they tend to pair some
type of educational learning

648
00:37:50,000 --> 00:37:54,840
with physical movement or a more
mundane household task like

649
00:37:54,840 --> 00:37:57,520
washing dishes or doing laundry.
So whatever.

650
00:37:57,600 --> 00:38:00,280
Whatever you can find, put a
reward with a task you don't

651
00:38:00,280 --> 00:38:03,800
necessarily like to increase the
likeliness that you will do it

652
00:38:03,800 --> 00:38:05,960
and enjoy it more.
I love that.

653
00:38:05,960 --> 00:38:08,960
I'd love to listen to podcasts
and walk, so that's one of my

654
00:38:08,960 --> 00:38:10,640
favorites.
And what is?

655
00:38:10,640 --> 00:38:15,720
One simple brain healthy habit
listeners can make today Go.

656
00:38:15,720 --> 00:38:18,560
Outside.
If you can't do that, bring

657
00:38:18,560 --> 00:38:23,280
plants into your home, watch the
sunrise or sunset, any form of

658
00:38:23,280 --> 00:38:26,240
connection with nature.
The natural world gives your

659
00:38:26,240 --> 00:38:29,560
brain an automatic boost, so
it's one of the best things you

660
00:38:29,560 --> 00:38:31,320
can do for your brain.
And what?

661
00:38:31,320 --> 00:38:35,280
Is 1 habit people abandoned too
quickly that you would like to

662
00:38:35,280 --> 00:38:37,400
reinforce encouragement for
today?

663
00:38:37,720 --> 00:38:41,160
I couldn't.
Think of just one habit, but I

664
00:38:41,160 --> 00:38:44,680
will say it's very common for
people to abandon something

665
00:38:44,680 --> 00:38:46,640
after they've tried something
once.

666
00:38:46,920 --> 00:38:51,640
I typically encourage my clients
to try something at least twice.

667
00:38:52,120 --> 00:38:54,320
Always.
Good to go back to being a new

668
00:38:54,320 --> 00:38:57,400
learner and reminding yourself
to do it more than once.

669
00:38:57,440 --> 00:39:01,160
Before we pass judgment, there's
a closing question.

670
00:39:01,160 --> 00:39:04,520
I want to bring this back to the
listener who might be tuning in

671
00:39:04,520 --> 00:39:07,360
that feels stuck or discouraged
right now.

672
00:39:07,880 --> 00:39:12,400
If they're in that space, what
is the first brain friendly step

673
00:39:12,480 --> 00:39:15,280
you want them to take today?
Yeah.

674
00:39:15,320 --> 00:39:19,800
So we're all here at this point
in our lives having overcome

675
00:39:19,800 --> 00:39:22,560
some challenge.
I'd encourage you to think about

676
00:39:22,560 --> 00:39:26,120
a time that you've overcome
something really challenging, a

677
00:39:26,120 --> 00:39:30,280
moment in your life.
Think about what you did, who

678
00:39:30,280 --> 00:39:33,240
helped you, what were some of
the things you learned from that

679
00:39:33,240 --> 00:39:37,520
experience and how you might use
those learnings to apply to this

680
00:39:37,520 --> 00:39:41,360
current struggle.
Use your amazing hippocampus to

681
00:39:41,360 --> 00:39:43,240
help you out.
You've been living and learning

682
00:39:43,240 --> 00:39:46,320
up until this point, and
remember that you can do it just

683
00:39:46,320 --> 00:39:48,000
like you have time and time
again.

684
00:39:48,480 --> 00:39:50,600
And if something.
You have said resonated with

685
00:39:50,600 --> 00:39:53,160
their listeners today.
Where can they find you and

686
00:39:53,160 --> 00:39:54,840
learn more about you and your
work?

687
00:39:55,520 --> 00:39:58,000
Yeah, you.
Can find me on LinkedIn, it's

688
00:39:58,000 --> 00:39:59,600
just Trish Toro.
Look me up.

689
00:39:59,600 --> 00:40:04,920
Or you can find me on Instagram
at Coach under score Trish and I

690
00:40:04,920 --> 00:40:08,760
love to remind people today,
take care of your brain.

691
00:40:08,920 --> 00:40:12,120
It's the only one you've got and
you're the only one we've got.

692
00:40:12,720 --> 00:40:14,480
Habits.
Shape daily life more than

693
00:40:14,480 --> 00:40:17,240
motivation ever will.
Understanding how the brain

694
00:40:17,240 --> 00:40:20,560
responds to change help reduce
the shame and increases follow

695
00:40:20,560 --> 00:40:22,680
through.
Progress starts by working with

696
00:40:22,680 --> 00:40:25,560
the brain's preferences and
tendencies rather than against

697
00:40:25,560 --> 00:40:28,040
it.
Small steps and patients with

698
00:40:28,040 --> 00:40:30,120
the habit formation process
matter.

699
00:40:30,600 --> 00:40:33,760
Carry one idea from this
conversation into rest of your

700
00:40:33,760 --> 00:40:37,360
year and notice how your brain
responds when change feels safer

701
00:40:37,360 --> 00:40:40,680
and more manageable.
Remember, sustainable change

702
00:40:40,680 --> 00:40:44,560
takes time in the process, be
kind to your mind.

703
00:40:45,000 --> 00:40:48,040
Trish Turow, thank you so much
for letting me pick your

704
00:40:48,040 --> 00:40:50,920
brilliant brain on the Let's
Talk Brain Health podcast.

705
00:40:52,000 --> 00:40:55,600
Thank you for investing your
time and energy into your

706
00:40:55,600 --> 00:40:59,120
personal brain care by listening
to today's episode of the Let's

707
00:40:59,120 --> 00:41:02,520
Talk Brain Health Podcast.
I hope our conversation gave you

708
00:41:02,520 --> 00:41:06,280
fresh insights, a bit of
inspiration, or practical steps

709
00:41:06,280 --> 00:41:09,520
that you can take on your own
personal brain care journey.

710
00:41:09,960 --> 00:41:12,840
If you enjoyed today's
conversation, I'd like to ask

711
00:41:12,840 --> 00:41:15,680
you to please share this episode
with someone who could benefit

712
00:41:15,680 --> 00:41:18,200
from it or consider leaving us a
review.

713
00:41:18,720 --> 00:41:21,960
If you have questions or a topic
in brain health you'd like me to

714
00:41:21,960 --> 00:41:25,880
explore, please e-mail me
anytime at podcast at

715
00:41:25,880 --> 00:41:29,560
virtualbrainhealthcenter.com.
I'd love to hear from you.

716
00:41:29,880 --> 00:41:33,880
We have so many more exciting
topics ahead, and I can't wait

717
00:41:33,880 --> 00:41:36,880
to continue this lifelong
journey of better brain health

718
00:41:36,880 --> 00:41:40,160
together with you and our
growing virtual community.

719
00:41:40,600 --> 00:41:43,680
Until next time, remember to
give your brain the care it

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00:41:43,680 --> 00:41:46,880
deserves and make your brain
health a priority.