During the Covid thing i needed to deal with what was going on so I started to meditate daily. I found that guided meditation often was annoying so I started to use Solfeggio frequencies. Brief background: Solfeggio frequencies are specific sound frequencies that have been explored for their effects on the nervous system and brainwave activity. Auditory input is a stimulus, and certain frequencies appear to help shift the system toward a more regulated, parasympathetic state. How I use it: - Insight Timer app or Solfeggio frequency albums I’ve downloaded - Headphones - Eyes closed - Slow nasal breathing - 2–10 minutes Common frequencies: - 432 Hz – relaxation - 528 Hz – calming / regulation - 396 Hz – stress reduction My go-to resources: - Insight Timer app - Downloaded Solfeggio frequency albums, search Troy Valencia. Curious what you use—music, breathwork, apps, movement, nothing at all. I am sure @Alison Cohen has thoughts. Anybody else? Drop your nervous system tools below. — Dr. G

Something fun to do. Paste the gift🎁 emoji into a new chat gpt thread and see what they come up with. Santa said I was naughty (could be true) so I was given an encyclopedia. Ha Ha the jokes on him, I love encyclopedias. I used to read them wen I was a kid. That sounds nerdy when i said it out loud.. Try it out and let me know what you got.......Dr G

The Winter Solstice is coming up—the shortest day and longest night of the year. **For ancient civilizations and Indigenous cultures, all solstices were meaningful—**marked, observed, or celebrated as natural turning points in the year 🌱 In modern culture, we tend to complain about the darkness rather than pause and acknowledge what this time of year represents. Over the years, I’ve found a real appreciation for this inevitable time of year by doing a simple ritual to honor it. We learned it decades ago from a Native American teacher, and it stuck—not because it’s mystical, but because it makes sense. It gives the nervous system a clear signal that one chapter is closing and another can begin. On the solstice, we pause and do two things: • We write down four things we’re done carrying into the new year—habits, patterns, thought loops, stressors, old stories 📝 • We write down four seeds we want to grow in the coming year 🌱—and get specific, then place them somewhere we’ll see them daily This year, we’ll be honoring the solstice together inside Skool. Details and timing will be shared here. If you feel like sharing— What’s one thing you’re ready to let go of this season, or one seed you want to grow in the year ahead? Looking forward to doing this together.

There’s a lot of tradition, a lot of emotion, and a lot of opportunities to say, “I’ll just deal with it later.” That’s usually when things start to slide—not because of one meal, but because the rules disappear. For me, staying in control means keeping a couple of simple, non-negotiables. No gluten. No white sugar. Do some exercise. If you carb up, make up for it. Those rules actually make the holidays easier. Fewer decisions. Less inflammation. No mental negotiation at every meal. Within those rules, there’s still flexibility. I can enjoy food. I can choose the meals that actually matter. I just don’t let everything turn into a free-for-all. This isn’t about being strict. It’s about not losing momentum. When you keep a few rules in place, you don’t need willpower all day long. You just follow the framework and move on. Health isn’t won or lost between Christmas and New Year’s. It’s about what you come back to. Stay in control. Keep your rules. Enjoy the holidays without paying for them later. And if you’re trying to figure out your own rules this season, you’re not alone. In here, we’re here for you—anytime. — Dr. G