1.Massive Shift in Awareness & Diagnosis - In the 90s/early 2000s, mental health wasn’t commonly discussed — stigma kept it quiet. - Diagnostic criteria expanded, so more people qualify for a clinical diagnosis. - Schools and workplaces now screen for anxiety. 2.Tech & Smartphones Rewired Our Nervous System - Constant notifications = constant mini adrenaline hits - Dopamine rollercoaster -> dysregulated brain chemistry - Endless comparison on social media -> chronic self-doubt - Blue light at night -> wrecked sleep -> worsened anxiety The first iPhone came out in 2007 — anxiety diagnoses exploded soon after. 3.Ultra-Processed Foods -> Gut Inflammation -> Brain Inflammation - Industrial food changed dramatically in the last 20–30 years - Seed oils, artificial additives, preservatives, sugar spikes → nervous system stress - Gut microbiome damage → 90% of serotonin & 50% of dopamine are made in the gut - Blood sugar swings mimic panic symptoms A dysregulated gut = a dysregulated brain. 4. Chronic Stress Became Normal - Less community + more workload + financial pressure - Faster pace of life, less downtime - Nuclear families -> less support for parents and caregivers We’re running the same survival software, but in a world that never turns off. 5.Sedentary Lifestyles + Less Natural Light - Indoor living -> low vitamin D -> low serotonin - Reduced physical activity -> less stress-buffering hormones - Lack of nature -> impaired parasympathetic recovery Our nervous system needs movement and sunshine to feel safe. 6. Increase in Trauma & Feeling Unsafe - Rising divorce rates, bullying, online harassment - Media constantly broadcasting crisis -> threat detection always ON - Loneliness epidemic. Humans aren’t meant to survive alone Anxiety is often a biological response to real overwhelm. 7.The Pharmaceutical Influence - Certain diagnoses expanded after medication marketing increased - Anti-anxiety drugs became mainstream post-2000 - Direct-to-consumer advertising normalized labels + pills

The CALM & LOSE Framework C - Circadian Rhythm Reset - Morning sunlight 10 minutes - Screen curfew 60 minutes before bed - Same sleep & wake timing A - Anti-Inflammatory Nutrition - Protein + whole foods crowd out cravings - Personalized Supplementation supports calm - Stable blood sugar = stable mood L - Love Your Nervous System - Daily breathing, grounding, or nature walk - Parasympathetic activation lowers cortisol - Journaling = externalize worry M - Meaningful Connection - Talk to someone daily - Hug (oxytocin) lowers fear signals by 40% - Community = safety LOST Weight Happens When CALM Is Found Anxiety is a fat-loss brake Calm is a fat-loss accelerator The CALM & LOSE Framework - Circadian Rhythm Reset -> serotonin & cortisol balance - Anti-Inflammatory Nutrition -> gut-brain healing - Love the Nervous System -> vagus nerve activation - Meaningful Connection -> trauma resolution & oxytocin When the body feels safe, weight loss becomes automatic and anxiety fades. Pick ONE CALM habit for 7 days. Which one will you ENJOY and why?

When we imagine scary outcomes, the brain - - Increases fear-based hormones - Activates fight-or-flight mode - Searches for confirmation of danger - Builds neural pathways to expect the worst Your brain doesn’t know the difference between- - A real threat - A vividly imagined threat So the body prepares for a future trauma that doesn’t exist. The Antidote is - Presence + Safety If- Depression = Past & Anxiety = Future Then the "CURE" is…... Coming back to the present moment. The Present and staying present is our Gift to ourselves & others. FitnHealthy TIPS - Here's a couple of ways to be and stay present. Presence is a body experience first - not a mindset. Breathe into the body Try- 4–7–8 Breathing - Inhale 4 seconds - Hold 7 seconds - Exhale 8 seconds Instantly turns down cortisol. Tells your brain “I am safe” Engage the 5 senses (very grounding) The 5–4–3–2–1 method - 5 things you see - 4 things you feel - 3 things you hear - 2 things you smell - 1 thing you taste Pulls the brain OUT of past/future Build “Micro-Moments of Safety” Presence is a muscle — trained in tiny reps. We can set alarms on our phones/laptops to practice these or use cues in Life to take time. - when you wake up - when you go to bed - standing in line somewhere - driving in the car - just before a meal - every time before you open the fridge - every time you come back to your desk - bathroom breaks Reduce the things that steal presence - Too much blue light - Doom scrolling - Eating while distracted - Chronic multitasking - Thinking of what to say next when someone is speaking with you. These behaviors force the brain into the future. - Anxiety. Add practices that expand Your capacity Consistency is more important than volume. Presence grows in intentional stillness. - Morning sunlight + slow breathing - Mindful eating (chew 20 - 30x each bite) - Journaling what is true RIGHT NOW - Body scans before sleep - Nature + barefoot grounding - Yoga, slow walks, or breath-centered exercise

What percentage of the North American population is metabolically damaged? 93%? 97%? The Truth is both 93% and 97% are numbers that have been reported, but they come from different studies and different definitions of “metabolically healthy. 93% is the most accepted current figure in mainstream "Medical Model" research. This is where the body is looked at as separate "parts" and treating the "symptom" If the part is not working, take it out, burn it off, cover it up with medications. The 97% number is used by functional health experts, Integrative Health Specialists, Clinical Nutritionists, (the Wholistic Model where the body is seen as a whole working together, treating the Cause, not just a series of symptoms) who include more extensive liver health, insulin resistance, and inflammatory markers. When we check deeper markers like- - Insulin (not routine for many doctors) - A1C - High-sensitivity CRP - ALT (fatty liver) - RT3 - Visceral fat - Chronic stress/cortisol load …the population quickly falls into the 95%+ metabolically struggling category. You don't want to hear from your Doctor that you're "Normal" or even worse "Normal for your Age" Would You prefer to be Normal or Optimal?

The Four Parts of the Brain Left Thinking Brain- - Logical, analytical, organized, - language-based. - Defines the self ("me," ego, identity). - Holds trauma, cravings, and addiction. Left Emotional Brain- - Stores pain from the past and emotional reactions. - Where ANXIETY, fear, and trauma loops live. Right Emotional Brain- - Feels the present moment. - Experiences joy, love, curiosity, and awe. Right Thinking Brain- - Big-picture, imaginative, creative, and connected to all things. - Feels oneness rather than separation. The Problem with Modern Society - Society is skewed toward the left brain—focused on individualism, achievement, and control. - This imbalance fuels addiction, anxiety, disconnection, and narcissism. - We’ve forgotten the right brain’s gifts: presence, compassion, and unity. Emotional healing isn’t about shutting off feelings, it’s about understanding and soothing them consciously. Practices like meditation, breathwork, and mindfulness help shift from left-brain stress to right-brain presence. 1. Recognition (The First Mechanism) You first need to notice which “character” is currently active. Each Brain has a "feeling" signature- - The Left Thinking Brain feels tight, fast, judgmental, and controlling. - The Left Emotional Brain feels anxious, reactive, or defensive. - The Right Emotional Brain feels open, playful, connected, and curious. - The Right Thinking Brain feels calm, creative, and spacious. FitnHealthy tip - Simply pausing to name it - “My left brain is running the show right now” - begins to shift activity away from the amygdala (reactivity) and toward the prefrontal cortex (awareness). 2. Pause & Breathe (Interrupt the Circuit) When you slow your breath, especially exhaling longer than you inhale, you activate the vagus nerve, calming the sympathetic “fight-or-flight” system.This buys you a few seconds to choose differently instead of reacting automatically. Set up timers throughout your day to take "Breathe Snacks"