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ꪀꪖꪀᥴꪗ ॐ ꪑꫀᦔꫀⅈ𝕣ꪮડ

@thenancyrachel

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∞ Don't take life too seriously, you'll never make it out alive.
☥ Memento mori, carpe diem
☮𝐹𝑜𝓁𝓁𝑜𝓌 𝓎𝑜𝓊𝓇 𝒷𝓁𝒾𝓈𝓈🐘
@thextraintrovert

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“The happiness of your life depends upon the quality of your thoughts: therefore, guard accordingly, and take care that you entertain no notions unsuitable to virtue and reasonable nature.”

-Marcus Aurelius

Your thoughts ➡️ influence your feelings ➡️ dictate your behaviors.

These are the basic tenets of Cognitive Behavioral Therapy.

In this world of Evolutionary Mismatch—ie., daily struggles we have not adapted biologically to overcome efficiently—it’s becoming more and more important to be mindful.

If you can become metacognitive—that is, become the observer of your own thoughts—you can begin to modify these thoughts.

This is the observer effect in action (more on that later). In quantum mechanics, the very act of observing a thing changes the very nature of the thing you are observing (in this case—your thoughts!).

The thoughts you have create an electrical signal (think hormones & neurotransmitters) that contribute to the actions you ultimately choose to take.

We have so much power if we choose to live consciously.

At a time where everyone is filled with fear, often looking outward toward all the catastrophes that exist within the world, be the person that changes your INNER world.

Change your thoughts, change your outcomes.

Change your outcomes; create ripples. Create ripples; change the outcomes on a more massive scale for the betterment of society.

Your thoughts ➡️ influence your feelings ➡️ dictate your behaviors ➡️ predict your outcomes ➡️ affect societal outcomes

#ecosystem

#consciousness #observereffect #changeyourthoughts #changeyourreality #quantumphysics taken in East Bay Bike Path - Barrington by @thenancyrachel

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3 years ago

Slowly approaching #7 on @carnivoreaurelius’s post 🧐😂👩🏽‍🌾

Well, if there’s one thing hopping in a meat delivery van to learn the biz and traveling across the country sparked for me it’s the desire to become a bit more self sufficient 😆.

Seeing all the moving parts and constituents that go into food production made me realize just how divorced we are from the food we eat and the products we buy.

The quality and care with which Jake and his partners handle their business—or, let’s be real—human service, is pretty inspiring.

I take a lot for granted.

How does this affect us?

What is the quality of food like when we do not cultivate it ourselves?

Well, if we aren’t there, how can we know?

I’ve seen a lot and there’s a certain pride one takes when the food they are producing is for a community they care about and not strictly to turn a profit (ahem, @jakesteaks01 and other small farmers & producers).

It’s simply human nature…mixed with an abundance of capitalistic drivers—the thing that happens when you trade quality for sheer volume of output.

And what about nutrition? What about proper food absorption? When does digestion start?

Perhaps in the picking of the food, the prepping and preparing— the intentional entanglement we share with that which cultivates and nourishes us.

Is the same nourishment provided by assembly-line food? Feed lot animals? Fruits, vegetables, animals birthed and sustained from over cultivated soil? Maybe our ancestors were onto something.

Modern life is certainly convenient and I won’t be giving it up any time soon. Thinking there’s a middle ground, I plan to live there 😉

Will still buy mass produced turmeric supplements though 😆.

Thanks @jakesteaks01 for the learning experience & reality check. Thanks @alana_lyon for the most delicious bluebs and thanks @stonyhedgefarm #farmbestie for being my forever partner in crime and supplying me with some tastey and nutritious farm fresh eggs 😍🍳🙏🏽

*Fence shock accentuated for dramatic effect. No humans or animals were harmed in the filming of this video 😆⚡️🚫 by @thenancyrachel

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3 years ago

I’m exactly where I’m supposed to be and so are you 💜

Almost 4 weeks ago I left home (RI) on a day’s notice without a plan.

This former control freak, over planner, anxiety ridden, fear stricken, human “doing” that barely liked to leave her bedroom bounced tf out and has yet to go back 😆.

Could not have imagined what came next.

After 20 cities and 6,000 miles (5,000 of which were on the road), I finally booked a flight back home.

Highly suggest venturing out of your comfort zone (literally and figuratively). You never know what’s around the next mile marker 🚏

Keep taking the journeys until you meet yourself. 💫

#fuckingaroundandfindingout taken in NASA Space Center Houston by @thenancyrachel

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3 years ago

Building a Solar Callus (non-plant version): The Why & How

Optimal biological functions in the body are based on circadian clocks within our cells (PMID: 31557726). Building a solar callus is essentially priming your eyes and skin for the sun exposure that will allow your cell’s clocks to run basic functions (via hormone regulation) based on the time of day, season, and geolocation you are in.

1️⃣ Prioritize sunrise! This sets the mechanism for melatonin production. Start with 5 minutes if you’re short on time but at least 30 minutes is ideal (bare eyes—no glasses or contacts, and skin if possible).
2️⃣ Do the same with sunset if possible (I prioritize sunrise over sunset).
3️⃣ Take “light” breaks outside during the day. Even just 5 minutes of natural light can help signal your cells and help get them back on track. Bonus points if you can get out during transitions like UVA/UVB rise etc. (there’s more than just sunset and sunrise!). Some great low-cost apps include Circadian & D-Dimer.
4️⃣ Avoid seed oils as they are highly processed & increase your skin’s propensity for burning. Our cell membranes are made up of lipids and the overabundance of seed oils cause rigidity. This not only causes resistance between fluid exchange in and out of the cell walls, it causes the cells (including in our) to oxidize. This increases the incidence of sunburn.
5️⃣ Healthy fats rich in DHA found in seafood & quality animal protein will help your skin and photoreceptors process and interpret the light frequencies. Good sources include fatty fish like wild caught salmon, sardines, anchovies and regeneratively farmed fully grass fed beef.
6️⃣ Avoid artificial light at night (ALAN). After sunrise you want to use as little light as possible and help mitigate what light may be present with amber colored blue blocking glasses.

This isn’t medical advice nor should it be taken as Bible. Do what feels right and safe for you and, as always, it’s best to do these things under the guidance of a professional.

#solarcallus #suncallus #quantumbiology #circadianhealth #circadianbiology #evolutionarybiology #optimalhealth #hormoneregulation #melatonin #cortisol #guthealing taken in Washington, D.C. by @thenancyrachel

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3 years ago

"𝐓ɦ𝖾 υ𐓣𝗂𝗏𝖾𝗋𝗌𝖾 ᥣⱺ𝗏𝖾𝗌 𝗍ⱺ 𝖿𝗂ᥣᥣ α 𝗏ⱺ𝗂ᑯ.” 💫

I keep hearing this. And seeing this. I think whatever you believe in…God, the universe, Allah, Yahweh, source…we can all admit this truth on some level.

I like to hold on to things. Thoughts, emotions, people, physical things…so I know this is hard.

If you aren’t willing to let go of things, especially things you do not want or that just aren’t working anymore, you won’t have any room for all that you DO want or all the magical things you may not even know exist.

The human mind is biologically programmed to protect us by preserving what is familiar. Sometimes growth means hitting the override button on this.

Challenging anyone who is ready to start with one thing. Maybe it’s cleaning out your junk drawer. Maybe it’s letting go of a thought pattern like, “I’m not good enough,” or “nothing ever works out in my favor.”

It’s not easy but it’s simple. It’s not quick, but it’s worth it 💜

📸: thanks @float_ri for sharing your beautiful wall art for me to take photos of while waiting for my float! Highly recommend checking them out if you haven’t!

#lettinggo #creatingspace #evolutionarypsychology #manifesting #alignment #growth #growthmindset #functionalmedicine #functionalpsychology taken in FLOAT by @thenancyrachel

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4 years ago

According to the CDC 6 in 10 Americans are suffering from one chronic illness while 4 in 10 are suffering from 2 or MORE.

Chronic illness is defined as a disease lasting at least one year and causing symptoms debilitating enough to interfere with everyday life and/or require ongoing medical attention. Some examples include heart disease, cancer, & diabetes.

With annual health costs in the US totaling over $4.1 trillion, or one fifth of our nation’s global economy, the health of our nation (both physically and financially) is becoming more and more tenuous.

Now, don’t get me wrong. Our healthcare system is great at treating acute illness, disaster care, managing trauma & accidents and offering similar interventions, however; we seem to hit a wall when it comes to addressing chronic disease.

The reason for this is rather than taking a systems approach–looking at the complexity of the human body and its physiology and biochemistry–we compartmentalize the body down into parts and use reductionism to simplify a more nuanced situation. The body simply does not work this way. All the parts are interconnected creating an expansive ecosystem.

The discovery of penicillin, which was nothing short of a miracle, led our system into a new era of matching a “pill to every ill” rather than seeking what is likely a magnitude of root causes contributing to any one disease or diseases.

We now have checklists for a constellation of symptoms we can then match to a disease and furthermore treat with a medication.

The truth is we have more control over our health than this outdated system would lead us to believe. While disease often includes a genetic component there’s more to the story. It is our lifestyle, environment, diet and thoughts that influence our genetic expression and dictate whether we will manifest disease.

Our body is truly magical and is constantly working to bring itself into a state of homeostasis or balance. If you explore where you may be bringing your body out of balance and address root causes you may be able to reduce your symptoms, their intensity and frequency, or even put your chronic illness into complete remission! taken in Sedona, Arizona by @thenancyrachel

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4 years ago

𝑰𝒈𝒏𝒐𝒓𝒊𝒏𝒈 𝒚𝒐𝒖𝒓 𝒊𝒏𝒏𝒆𝒓 𝒊𝒏𝒔𝒕𝒊𝒏𝒄𝒕𝒔 𝒄𝒂𝒏 𝒑𝒆𝒓𝒑𝒆𝒕𝒖𝒂𝒕𝒆 𝒕𝒉𝒆 𝒄𝒚𝒄𝒍𝒆 𝒐𝒇 𝒇𝒆𝒂𝒓 𝒂𝒏𝒅 𝒂𝒏𝒙𝒊𝒆𝒕𝒚!

We’re constantly hearing, “trust your gut”…but what if you dont know what it’s trying to tell you?

Or even worse…what if you do but its telling you THE WRONG THING! (hint hint: thats not your gut! It’s your nervous system trying to keep you safe!)

After a lifetime of anxiety, hyper vigilance, and people pleasing…the only thing I could hear was “what is expected of me and how can I deliver THAT?” “what will make ‘them’ happy?”

Whoever “them” is…::insert random situation and who ever is involved here::

My mind and body interpreted not placating others as a threat!

I had been ignoring my inner instincts so long I actually forgot what they sounded like.

Sometimes people pleasing can look like tending to the needs of others so much so that you actually forget what your own wants and needs even look like. This effectively shuts down that intuition.

Gut intuition is something we are all born with but can lose through societal programming, cultural norms and even trauma—big “T” (the big obvious events) and little “t” (smaller repeated traumas that rewire our brains and nervous systems over time).

Re-cultivating that inner instinct can look like…

🧘🏽‍♀️Breathwork, Yoga Practice, Meditation & Journaling
🧘🏽‍♀️Quieting your mind and asking yourself what YOU want/need. What and who brings you joy and lights you up when you’re in the presence of this person or experience?
🧘🏽‍♀️Trying new things and allowing yourself to feel your physical response while remaining in the present moment
🧘🏽‍♀️When feeling discomfort, anger, or impatience getting curious (without judgment) about why that may be. Are you saying yes to something you don’t really want to do? If you could wave a magic wand, what would make you feel better? This may be an indication of an unmet need!

Are you in tune with your inner instincts? What can you try today to strengthen your inner knowing?

#intuition #gutinstinct #overcominganxiety #overcomingfear #stressresponse #nervoussystemregulation #evolutionarypsychology #vagusnerve #functionalmedicine taken in Rhody Roots by @thenancyrachel

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4 years ago

💫 “Genius has far less to do with your genetics and more to do with your habits.” -Robin Sharma

Your habits & routines are the building blocks to your dream life!

Who do you want to be? What do you want your life to look like? How do you want to FEEL?

No matter how big your goals are—your habits and routines are the vehicles that get you there.

What vehicle are you setting in motion and where is it headed?

As someone who has struggled with ADHD, perfectionism, OCD, overthinking, and anxiety…routines are what keep me from having to think about and negotiate with myself over what I SHOULD be doing and help me to reduce my cognitive load (that feeling when your brain is too full 🤪) and save my real mental energy and focus on what matters most to me.

Without proper planning it’s easy to do what’s convenient in the moment (all while telling yourself it’s the best decision for your desired outcome, of course), even if it later proves to be less than productive.

In order to do this, we must get clear on a few things first:

🤍 Our goals
🤍 Our values
🤍 What small action step(s) we CAN take

My goal is to be my most authentic self & lead by example while sharing with others ways I have found to live healthfully and enjoy life!

Chunking my goals into small, doable action steps is what will help me get there!

What do you value most? Where do you see yourself in one year? Five years? Ten years? Drop it in the comments 😉🤩

#habits #routines #tinyhabits #goalsetter #goalcrusher #dreamlife #anxiety #adhd #evolutionarypsychology #psychology #behavioralhealth #health #functionalmedicine #dopamine by @thenancyrachel

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4 years ago

✨New Year. Same me. #wouldnthaveitanyotherway

#newyear #newshinydreams #sameme #selflove #acceptance #youmaketherules #whodoyouwanttobe #purpose #vision #passion #followyourbliss #travel #healingjourney taken in Mykonos, Greece by @thenancyrachel

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4 years ago

🚨 𝙱𝚁𝙴𝙰𝙺𝙸𝙽𝙶 𝙽𝙴𝚆𝚂…𝚢𝚘𝚞 𝚊𝚛𝚎 𝚗𝚘𝚝 𝚊 𝚜𝚒𝚕𝚘! 🚨

One of my favorite defense mechanisms has been to try and do everything myself so that I don’t need to ask for help or rely on anyone and never be disappointed 😁

Let me tell you how that’s working out 🫠

It has resulted in wasted time, unachievable goals and feelings of being “less than”.

Not asking for help ENSURES you will not get any. What is the worst that could happen, you’ll be told “no”? Likely in a kind manner, but even if not, so what? Only one of these scenarios affords you the opportunity of actually getting the help that may be beneficial to you and help increase your success in achieving your goal.

For me, the fear of being told “no” was also a deterring factor.

The reality is, if you don’t experience things not working out the way you want you will be robbed of the opportunity for growth and the chance to find alternative solutions to to solving your problems. Perhaps things work out differently yet even better than expected!

We have evolved to be pro-social creatures. It’s integral to our survival, so helping others is simply ingrained. Some may even argue that no kind acts are done for the sake of doing a kind thing BECAUSE these acts are part of our survival (or that even the residual feelings of pleasure resulting from said act make this so)—Reciprocal Altruism, if you will (check out theory by Robert Trivers for more info).

I don’t know how I feel about the motive but either way—evolutionary psychology backs the action and so do I 😆. Ask for help and offer it when you can and watch your life and the world change for the better 😉

💁🏽‍♀️💋

Tag your favorite helper in the comments! 🦸🏽‍♀️

#community #culture #individualistic #recipricalaltruism #theselfishgene #evolutionarypsychology #sociology #sociobiology #evolutionarybiology #health #goals #mentalhealth #wellness #thextraintrovert taken in Roger Williams Park Zoo & Carousel Village by @thenancyrachel

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4 years ago

…𝚊𝚌𝚝𝚞𝚊𝚕 𝚏𝚘𝚘𝚝𝚊𝚐𝚎 𝚘𝚏 𝚖𝚎 𝙾𝙽𝙴 𝚍𝚊𝚢 𝚋𝚎𝚏𝚘𝚛𝚎 𝚖𝚢 “𝚒𝚗𝚎𝚟𝚒𝚝𝚊𝚋𝚕𝚎 𝚖𝚎𝚗𝚝𝚊𝚕 𝚌𝚘𝚕𝚕𝚊𝚙𝚜𝚎” 🤩🤣

Ok. I might be being a bit dramatic, I am the XTRA introvert after all 🤷🏽‍♀️. #veryonbrand. But I definitely felt this comedown.

I knew it was coming. It was not a surprise. Not particularly pleasant nonetheless.

I mean, I find it helpful that I trained for it. Mentally, I understood what I was doing. Physically I laid down some decent groundwork and habits I could jump right back into.

As someone with an unquenchable thirst for knowledge and information I find it inordinately unsettling to not know the when, where, why, or how of a situation (control issues, but we’re working on that too 🤣). This is what will help me bounce back quicker than ever 💪🏽

I didn’t want to lose my momentum so last month I borrowed about half of this month 😂😂. What are you going to do 🤷🏽‍♀️ #noregrets

Learning to be present, aware of my thoughts (mindfulness) and my body (interoception) and with a little help from my health tech, wearables, and coaches I was able to get consistent feedback and course correct—sometimes in real time—but mostly post “micro-burnout”.

The beginning of this felt an awful lot like depression. It really causes me to reflect on the true causes of my chronic depression and wonder if and when it may rear it’s ugly head again. Knowledge is power. As always, find your root causes, find your potential cure(s) 💁🏽‍♀️💋

Drop a “🤹‍♀️” in the comments if you can relate! (and/or find that emoji)

#dopaminehits #dopaminechaser #burnout #selfcare #ratrace #growthmindset #restdays #moldtoxicity #candida #rootcause #detox #nervoussystemregulation #sleephygiene #functionalnutrition #functionalmedicine #balance #thextraintrovert taken in Barrington Beach by @thenancyrachel

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4 years ago

𝙈𝙚 𝙩𝙤 𝙢𝙚: 𝙋𝙧𝙤𝙜𝙧𝙚𝙨𝙨 👏🏽 𝙊𝙫𝙚𝙧 👏🏽 𝙋𝙚𝙧𝙛𝙚𝙘𝙩𝙞𝙤𝙣 👏🏽

This has been me for the past several weeks. I feel like I’ve gone backwards and I’m dwelling on what I’m NOT doing right when I’m reality life happens and maneuvering through that can look messier than what we want for ourselves in that moment.

Remember your progress is just an average. Don’t forget to live your life, however that looks for you.

Every day your best is going to look different.

If you’re giving your all, in that moment…then you’re doing great, babe.

If you’re still moving, you’re doing great, babe.

If you’re taking a pause for rest and self care, you’re doing great, babe.

If you’re living it up catching up with friends and family or you splurge a little on vacation, you’re doing great, babe.

Sometimes moving forward looks like taking a step back. Be honest with yourself. Are you coming from a place of fear or love in your actions? Choose love. Intention matters. You’re doing great, babe!

I have worked with several coaches but I know this isn’t always attainable for everyone. Working on mindset and overcoming limiting beliefs has been a game changer for me. There are plenty of no to low cost ways to help make improvements to your body and mind. My DMs are always open if you need guidance!

Me to you: You’re doing great, babe.
Now you to you: You’re doing great, babe 💪🏽🤩

💁🏽‍♀️💋

::This T-Shirt dress tho 😍. Made in the USA, 100% cotton, find it at @thecurrentstore 🛍::

#motivationalmondays #yougotthis #youredoinggreatbabe #progressoverperfection #keepmoving #failforward #inspiration #beyourowncheerleader #functionalnutrition #functionalmedicine #lifecoach #healthcoach #nutritioncoach taken in The Current Store by @thenancyrachel

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4 years ago