Breaking Your Doom Loop Right Now

Negativity is hard on your brain and then it becomes hard on the brains of the people you care about. Pain for any reason activates the suffering pathway

leads to this invasion of ants and negativity which then the N is nervous tension. Your muscles start to get

tension. Your muscles start to get tense. And if you're holding repressed

tense. And if you're holding repressed rage, your muscles are already tense.

It's like a little poke and all of a sudden you hurt because you're living with this dynamite. In this episode, Dr. Aean and Tana discuss the effect >> that pain and trauma can have on your

brain health.

>> Your body was created to heal. If 80% of people my age who have no pain, have abnormal backs, it could be your body

figures out ways around it to heal. The

star of change your brain, change your pain is something I developed called the doom loop. The doom loop is

doom loop. The doom loop is every day you are making your brain better or you are making it worse. Stay

with us to learn how you can change your brain for the better every day. At Aean

Clinics, you're not just seeing one doctor. You're getting a team. With over

doctor. You're getting a team. With over

50 specialists, including psychiatrists, naturopaths nutritionists and therapists, we treat the whole you.

Learn more at ammonclinics.com.

So, we are so excited for you to be with us. Uh, I actually just got this my

us. Uh, I actually just got this my brand new uh book, Change Your Brain, Change Your Pain, uh, about the intersection between

physical and emotional pain. And we're

actually going to spend the next five podcasts talking to you about it. And we

would love your comments, questions, reviews. I'm sure you're going to have

reviews. I'm sure you're going to have stories of pain. I think both Tana and I have experienced.

>> It's a very big topic, an important topic.

>> I got tired of it, which is why I wrote the book. Uh because it ultimately lives

the book. Uh because it ultimately lives in your brain. So Tana, imagine waking up every day in a body that feels like

it's betraying you. Constant pain that steals your joy, your energy, your life.

That's the reality for over 50 million Americans living with chronic pain. And

it's not just physical, it's emotional, too. Fuels anxiety, depression, even

too. Fuels anxiety, depression, even suicide. So, on this series of podcasts,

suicide. So, on this series of podcasts, we're going to dive deep into change your brain, change your pain, because I

wrote it to give you hope. real

sciencebacked hope to break free. So, I

know you're not a stranger to pain.

>> No, not since I was a child.

>> The doctor was like, "We should operate."

operate." >> Yeah. So, I mean, I've had a lot of pain

>> Yeah. So, I mean, I've had a lot of pain throughout my life just from multiple surgeries and whatever, but I think the worst pain I've experienced as far as just physical acute pain was when I hurt

my back. And I mean, it's the kind of

my back. And I mean, it's the kind of pain that is so debilitating. I couldn't

walk and I cried just walking to the bathroom. And forget walking up the

bathroom. And forget walking up the stairs. I just broke down crying. And I

stairs. I just broke down crying. And I

mean, I've got two black belts. I've

broken bones. I've done all kinds of things. This was not the same thing. And

things. This was not the same thing. And

it was so awful. Um, you know, I had to get an epidural. They were going to do surgery. I crushed a disc. Not It wasn't

surgery. I crushed a disc. Not It wasn't bulging. It was gone. Bone on bone. And

bulging. It was gone. Bone on bone. And

there was no way out of it. And they

said, "There is no coming back from this. You have to get surgery. it it's

this. You have to get surgery. it it's

you can't it's bone on bone and I wanted to try everything else first and so it was pretty wicked.

>> Well, that brings up a really important point. Bone on bone bulging discs, MRIs

point. Bone on bone bulging discs, MRIs that scare the socks off people.

And then I read a study that just floored me that 80% of people my age, so

I'm 71, 80% of my of people my age who have no pain at all have abnormal back

MRIs, bone on bone, bulging discs. It's

stunning.

And I'm like, "So, what does that mean?

70% of people my age have abnormal necks. 60% of people my age have

necks. 60% of people my age have abnormal joints." When you see the MRI,

abnormal joints." When you see the MRI, you automatically go to fear. And as

you'll hear me say, it lights up the suffering circuit of your brain and it smears

the pain with dread. and fear. And so

many people jump to surgery. But there's

another study I talk about in the book where they compared conservative care, physical therapy, Pilates, changing your

diet, meditation, had the same efficacy, but 21 times

fewer side effects. Mhm.

>> And for me when I think of surgery I think of all the scans I have seen before and after general anesthesia and I'm like that is not going to be the

first thing I >> well and that's not the only thing there there's a high risk to some of those surgeries as far as not so much high risk of you know something happening to

you dying whatever but with them not being successful or needing a follow-up surgery there's a there's a high risk and as a nurse I had seen a lot of that.

So for me, I was in so much pain that I was really, really thinking I was going to follow through with the surgery because I didn't know what to do. But

there's that part of my brain that was like, I already know that getting the surgery doesn't guarantee I'm going to feel much better. So that was where I was stuck. And um yeah, and I wanted to

was stuck. And um yeah, and I wanted to do everything else first.

>> So, you know, I was infantry medic and I saw a lot of suffering up close.

But what really intrigued me, why I wrote change your brain, change your pain is in 1991 I started looking at the brain with a

study called brain spec imaging. And

suddenly I saw that pain actually begins in the brain. And one of my first pain patients name was Sam. He was a police

officer. He um came into the hospital

officer. He um came into the hospital where I worked after a serious suicide attempt. He had

attempt. He had two wicked car accidents, high-speed chases as a police officer, and ended up

with six back surgeries on opiates and alcohol. And he just he felt like he was

alcohol. And he just he felt like he was a shell of himself. And so one night he's like, "I just can't take it

anymore." And this is not uncommon in

anymore." And this is not uncommon in chronic pain patients, especially who are suppressing their brain with opiates and alcohol.

>> He went he got out of bed, went to his garage, turned on his Jeep in a closed garage to kill himself. And his wife

just she was a light sleeper. um

ran to the garage, threw open the garage door, screaming, crying, ended up taking him to the hospital. And when I met him, he was a shell. It was almost like

>> not there. And his wife was very upset and you can imagine. And when I scanned him, cuz it was actually just a couple

of months after I started imaging people, his anterior singulate gyrus, that's the area in the middle of your frontal loes, I think of it as the

brain's gear shifter. It lets you go from thought to thought, move from idea to idea, be flexible, go with the flow.

Just on fire. It was the hottest one I had ever seen. And I'm thinking to myself, he gets stuck on the thought of pain.

>> And so, >> well, it's really hard to shift when you are, it's like once you start thinking about it, it's very hard to stop thinking about it.

>> Well, especially if your brain, if the suffering circuits, we're going to talk about the three primary pain circuits in

the brain, is dramatically overactive. And so on supplements to

overactive. And so on supplements to calm that part of the brain along with all the other things we're going to talk about, he got so much better. And he

said, you know, I still hurt, but I don't think about it >> right >> all the time. And it was a huge win for him. And ended up going to law school

him. And ended up going to law school and having a really positive life. So I

remember I remember when I was going through all of that and it was actually a police officer a SWAT officer who is a friend of mine who had hurt himself on the job and at the time he sent me it's

actually a much older book now but he sent me a book on pain and by Dr. John Sarno and is an older book and I remember having a discussion with you about it. When I first got the book, I

about it. When I first got the book, I got very angry. And I think that's a very common thing that happens with people when they have pain and someone sends them something that basically tells them, "Look, this could be more

than just physical." Their first reaction is, "You think this is all in my head?" Well, that's what I did. I was

my head?" Well, that's what I did. I was

like, "You think this is all in my head?" I was so mad at him.

head?" I was so mad at him.

>> I remember that conversation.

>> Oh, I was furious. I was like, "You're such a jerk. Like, I need to have surgery. Why are you like I did you see

surgery. Why are you like I did you see my MRI?" like I was I was very upset

my MRI?" like I was I was very upset because I was a very high performing person. I wasn't a person who made

person. I wasn't a person who made excuses for things or you know whatever.

I wasn't a crybaby. And so he just he laughed. He didn't even like flinch

laughed. He didn't even like flinch about it. He goes just read the book and

about it. He goes just read the book and then call me back and yell at me. And so

I'm like oh you're such a jerk. But

anyways I read the book and I was like oh it is in my head just not the way that that I thought. Not the

way that I meant it.

>> Not that you're faking it. It was

physically in my head physically, biologically stuck in my head.

>> Your head, your brain is in your head and ultimately pain, all pain is felt and processed in your brain.

>> But what I was going to get at is I had the conversation with you and it was a really good book. Um, but it was really it was really focused a lot on the psychosmatic, some on the biological, but but you said at the time you're

like, "But there's one piece missing."

And so we really talked a lot about that and you were like, "The brain piece is still missing." And he didn't really get

still missing." And he didn't really get into the brain piece. And so I think that's what's special about this is that you really do a good job of explaining that so people don't feel like it's all

in my head. And so I I like that.

>> No, there's a part in the introduction.

It's like you're gonna feel like I'm saying you're faking it and it absolutely is that it's in your head but

in your in the circuits of your brain.

>> Well, and we'll unpack it as we go, but basically what happens is when that happens, it then translates to the tightening of muscles, the the the stress hormones. And so then it becomes

stress hormones. And so then it becomes physical, >> the doom loop, right? We're talk that's the star of this book. So this book is a

battlecry. Pain isn't your destiny. It's

battlecry. Pain isn't your destiny. It's

a signal your brain needs rewiring.

And this is so widespread. Chronic pain

costs the US $600 billion dollar a year more than cancer and heart disease combined. One in five adults suffer from

combined. One in five adults suffer from it. Um, and it's exploding post pandemic

it. Um, and it's exploding post pandemic because COVID activates the suffering circuits in your brain. Women are hit

the hardest, twice as likely to develop it. Um,

it. Um, >> do you think that's because our emotional brains are more sensitive or more lit up?

>> They're more vulnerable to depression. Women have depression

to depression. Women have depression twice as much because of that emotional men because um their emotional brains

are bigger which is involved in bonding which is why there's not one society on the face of the earth where men are primary caretakers for children. you

sort of have to go to penguins and um so because it's larger it's more vulnerable

>> and then you get the hormone cycling that you know depression and pain are more vulnerable around the onset of

puberty more vulnerable the last week of your cycle more vulnerable during pmenopause and menopause. So during a time of

and menopause. So during a time of significant hormonal shifts, but what's I found really interesting is this dance

between physical and emotional pain.

Pain isn't solo. Physical uh sparks emotional, but it's also vice versa. If

you're depressed, you're more likely to have fibromyalgia. If you are depressed,

have fibromyalgia. If you are depressed, you're more likely to be on pain medications.

>> So, what if you grew up in chaos and trauma?

>> We're going to talk about chaos and trauma for sure because you vulnerable a score, >> the more active your pain circuits, the

suffering circuit.

>> Interesting. and the less active your calming circuit is. Um,

>> wow.

>> Our research shows 70% of chronic pain patients have untreated emotional trauma. It's a tango. Uh, hurt bodies

trauma. It's a tango. Uh, hurt bodies hurt your brain, but hurt brains sense more pain in your body.

>> Wow. So, let's talk about the three pain pathways. Um, I found this to be just so

pathways. Um, I found this to be just so interesting because they're also involved in your mood, in your anxiety, in things

like ADD that if you have ADD, for example, that increases your pain because the calming pathway is weak to start.

>> So, think of three pain pathways. Um the

feeling pathway that tells you oh I heard and it's here actually starts in your spinal cord >> like a sensory >> goes to your phalamus which is the

sensory gateway the brain think of it right in the center of the brain sort of looks like an egg and that's

what sort of initially feels and directs the pain and if you're depressed I published a study on this in um

translational psychiatry in depression, it's increased. So, it's

already vulnerable to feel pain. And

then it goes to an area called the parietal loes, top back part of your brain, which is the sensory cortex.

That's where you feel it. So, it goes, oh, it's your shoulder. Oh, it's your back. It's your elbow. It's your knee.

back. It's your elbow. It's your knee.

Um so, that's the first one. Tells you

there's trouble.

And then it will activate the suffering pathway and the suffering pathway. Think

of the anterior singulate brain gear shifter and the insular cortex and basil ganglia. So those are the medial or

ganglia. So those are the medial or toward the middle structures but it's like your emotional brain now activates.

So, if you've already been vulnerable to anxiety, depression, or trauma, as you said, we published this monster study uh

last year on adverse childhood experiences. And the more you have, the

experiences. And the more you have, the more trauma in your childhood, the more active those three circuits are. And so

you have the feeling pathway, the suffering pathway, and then the third one is the calming pathway. So your

prefrontal cortex, the front third of your brain, largest in humans and any other animal by far, if it's healthy, it

can damp down the pain. um if it's not healthy, say you have ADD, it tends to be lower or you've had a traumatic brain

injury, um it can't turn it off. Does

that make sense?

>> It does. That's really interesting.

>> And so it's those three that dance together. So if your phalamus is already

together. So if your phalamus is already overactive be because you struggle with depression or you had postcoid

inflammation in your brain, if you've had childhood trauma or you have ADD, pain is going to be harder to control.

Over 50 million Americans live with chronic pain and too many are told there's no hope beyond pills or surgery.

My new book, Change Your Brain, Change Your Pain, gives you proven practical steps from the latest neuroscience to

calm your brain, heal your mind, and finally feel better physically and emotionally.

Pre-order now to receive bonus gifts at change your brain, change your painbook.com.

painbook.com.

You said something really interesting though about the higher your A score, the harder it is for your body to sort of calm down that pain. The more pain you're going to feel. What I find so interesting about that is, you know, we

know that the higher someone's a score is, they're more likely to have seven of the 10 leading like chronic illnesses that can like and they die earlier, right? So the the more chronic.

right? So the the more chronic.

>> So explain that. So if you on a scale of zero to 10 um we rate childhood you know chronic um adverse experiences I mean these adverse childhood experiences

they're called a scores scale of 0 to 10. So, you rate them, you go, you take

10. So, you rate them, you go, you take the test, you can go online, take this test. If you're a four, um, that's a

test. If you're a four, um, that's a lot. If you are a

lot. If you are a >> So, we ask questions about physical abuse, emotional abuse, sexual abuse, neglect, >> neglect. If you witness your mother

>> neglect. If you witness your mother being abused, >> right, with someone incarcerated, >> violence, someone incarcerated, someone who had a mental health problem, someone

with an addiction, um, or you just felt unloved. And on a scale of 0 to 10, you're an eight.

>> I'm an eight. So, and I tried to like not be an eight, but I'm an eight.

So, I don't want to win this one because the reason why is because if you are four or higher, you are at risk for seven of the 10 most common like chronic

illnesses and that that really burden our medical system.

>> The leading causes of death, >> right? The leading causes of death. But

>> right? The leading causes of death. But

if you are a six or higher, you actually die 20 years earlier. But what I was going and it's really interesting.

>> So wait wait wait. So if you have six or more so grew up in chaos, >> if you grew up in chaos, >> the research shows you actually die

early.

>> Yeah.

>> But >> Right. But the reason you die early is

>> Right. But the reason you die early is partially because it actually changes >> happy if you die early.

>> Right. No. And when I learned this is when I I became really interested in it because I'm like I'm not okay with that.

but it changes your brain development and you get stuck in fight or flight and it flips on that cortisol response.

You're always looking for the tiger around the corner. Well, that constant stress, you know, hormone just courarssing through your body, it it actually triggers all of these processes

that lead to chronic illness and early death. So, it's not good for you. Um,

death. So, it's not good for you. Um,

but what I just was getting at with this with your book, what I thought was so interesting is you said the higher your score, the harder it is to sort of calm the pain down. And I thought that was so interesting because I don't think pain

is one of the things that they talk about with your high ACE score, but it should be.

>> Yeah. No, there's research on aces and pain and the high >> but it's not one of those 10.

>> It's not one of the 10 for sure. Now

when we think about pain on all of our work, so those who follow us, no, we talk about the four circles

that their biological causes and solutions to pain. They're psychological

causes. This is where people go, "No, that's not me. I just hurt. Give me my drugs." Um, but it's true. They're

drugs." Um, but it's true. They're

psychological causes. They're social

causes. One of the biggest causes of pain is emotional instability in a relationship where the

attachment is strained or broken that that will trigger pain syndromes and

there's spiritual causes to pain. And in

the book I write about moral injuries.

Um so for example during the pandemic there were moral injuries. I had

patients who were so furious about the government lockdowns, for example, that it it just didn't fit or nurses who were

forced to work in the middle of the pandemic.

It was so hard for them. Mhm.

>> Um so always think about biological, psychological social spiritual

causes of pain and solutions to pain.

Because people who have a deep sense of meaning and purpose, they do better when they have pain syndromes than people who

don't.

>> Right? And when it's all about me, I'm much more likely to hurt than if my life is not just about me, >> that it's about other people.

>> Well, and we've all had those experiences where we're so focused on something like pain in our like we've got something very painful happening, physical pain, and then something happens that distracts you that's an

emergency. It's it's like critical. I

emergency. It's it's like critical. I

have to focus on this. It's something

with your kids. did something with, you know, there's like something you have to do and you forget about the pain. I

mean, I like I know even in the worst of my pain that has happened where I'm like, I didn't feel the pain for that period and then all of a sudden that whatever that crisis or situation was is over and I'm back to feeling the pain.

And I started thinking, I'm like, well, if I could figure out how to not feel the pain for that moment or those moments, how do I extend that? Like, how

do I how do I make that last longer? And

it's it's a good starting question >> and we're going to talk about >> right it's a good starting question >> we're going to talk about because where you focus

determines how you feel and one of the big ideas from John Sarno's work because I'm a huge fan of John Sarno um is that

chronic pain is often an expression of repressed rage. That

was my biggest takeaway from the entire book was that when people are, you know, especially women, we're taught to be polite our whole lives. We're taught to be polite. We're taught to be good

be polite. We're taught to be good girls. We're taught to do all these

girls. We're taught to do all these things. I mean, not that I'm actually

things. I mean, not that I'm actually that good at doing that, but but I am taught but we're taught to be polite, right? We don't say the things we really

right? We don't say the things we really think most of the time. So the and the more that you have been taught that the the better you are at keeping those thoughts and feelings inside sometimes

the worse it is for you when it comes to feeling pain because it's got to go somewhere. All that rep repressed

somewhere. All that rep repressed emotion has to go somewhere. So when I learned how to rage journal I remember I posted about it a few years ago and people were like that sounds like a terrible idea. Why aren't you focusing

terrible idea. Why aren't you focusing on gratitude? And I'm like well I do

on gratitude? And I'm like well I do after I get all the rage out I do. But

when I really learned how to let that go, and it's not an easy thing to do when you first start doing it, it feels it feels very foreign. It's like, I shouldn't be saying this out loud. I

shouldn't be writing it. I feel like a bad person. You're looking over your

bad person. You're looking over your shoulder. Is anybody going to see this?

shoulder. Is anybody going to see this?

So, get it out and then shred it or burn it or whatever because no one should see those things because those are the thoughts you want out that are awful.

And >> so, so we're going to talk about this in detail, but since you brought it up, Sarno talks about goodness, >> right?

>> And this was the profile of people with chronic pain. They tended to be

chronic pain. They tended to be perfectionisms, perfectionists. They he

perfectionisms, perfectionists. They he said goodism feeling that this is a must self-sacrificing

overly conscientious guilt low self-esteem feeling responsible for others not standing up

for yourself putting extra pressure on yourself. So if you think of those

yourself. So if you think of those things what do they do to your muscles?

They tighten them. Right?

>> And if they tighten them, they're going to increase your pain.

>> Now, the star of change your brain, change your pain is something I developed called the doom loop. And the

doom loop is what gets you into pain and perpetuates the pain. So, let me talk about it and then in the beginning of

the next podcast, we'll talk about the relief loop. So the doom loop is with an

relief loop. So the doom loop is with an acronym I like um

pain HQ. So it's pain for any reason

pain HQ. So it's pain for any reason biological psychological social spiritual. So you

spiritual. So you got two black belts in karate and it was

probably physical trauma but also mixed with a high a score >> and there was a lot going on in our lives

>> some stress having um >> yeah in your family um so there's

reasons but it's so pain for any reason which activates the feeling pathway which then will go and activate the suffering

pathway. So your phalamus and paratal

pathway. So your phalamus and paratal lobe goes up and that'll trigger especially in vulnerable people their anterior singulate insular cortex basil

ganglio but just think of it is your emotional brain and if it's already vulnerable such as you struggled with depression in the past

you're just more likely the pain's more likely to hurt and if you have ADD your frontal loes are a little bit sleepy it can't turn it off So that's the P. A.

This activates the suffering pathway. I

is you get an invasion of ants.

>> Automatic negative thoughts. The

thoughts that come into your head automatically.

>> Oh, and anybody in pain knows this.

>> Ruin your day.

>> I am always going to hurt.

>> I'm never going to be able to do this again. I'm never going to be able to

again. I'm never going to be able to blah blah blah fill in the blank. lose

my independence and high negativity. So,

this is very important. We just

published a monster study on 2,000 patients on negativity bias. And the

more negative you are, the less frontal lobe function you have.

Isn't that interesting?

So if you're negative, if you have low hope, if you're not happy, all of those things are associated in our research with low activity in the front part of

your brain. And why is that a problem?

your brain. And why is that a problem?

Well, then you can't turn off the pain.

And you know, many people who have high A scores are almost they wear their negativity as a badge.

It's like, well, of course I'm negative.

If I'm pessimistic, I'm never disappointed. Did you grow up in the

disappointed. Did you grow up in the same place I grew up in?

>> Why are you staring at me when you say that?

>> No, it's what I see with my patients and you and I have talked about it that negativity is hard on your brain and then it

becomes hard on the brains of the people you care about. Which is why in my book you happier I quote Dennis Prager that happiness is a moral obligation because

of how we impact other people. So pain

for any reason activates the suffering pathway leads to this invasion of ants and negativity which then the N is

nervous tension is all of these things your muscles start to get tense and if you're holding repressed rage your

muscles are already tense and so it's like a little poke and all of a sudden you hurt because you're living with this dynamite,

>> right?

>> And then age leads to harmful habits, whether it's marijuana or alcohol or sugar, uh, you know, a couple glasses of

wine at night. Um,

the harmful habits drop the calming pathway further and now you go to Q, which is this quagmire quick sound of

pain. And

pain. And almost all of my patients who have pain, they go, "Oh, I'm in the doom loop."

>> But you are not stuck in the doom loop.

There is a way out.

And that is what we're going to talk about in the next podcast. And you know, I told you about Sam. Tana talked about

her pain. Um

her pain. Um >> I have a lot of people ask me and we'll talk I want to actually talk about it more in the next segment, but I have not had surgery. I did everything else

had surgery. I did everything else first. Um so people are always like,

first. Um so people are always like, "But I don't understand. I don't

understand how you did it." So at some point we should sort of talk talk through that.

>> Well, and I want to leave you with this one thought.

Your body was created to heal. So if 80% of people my age who have no pain have

abnormal backs, it could be your body figures out ways around it to heal. And

so >> so I want to push back for one second.

We obviously know there are people who don't heal from very severe injuries.

There are people who are quadriplegics.

We know them. My grandfather was one. We

have someone dear to us that is one. We

There are severe injuries that you don't recover from. But what I and even mine

recover from. But what I and even mine my disc. It's not like I healed

my disc. It's not like I healed completely. But what I will say is by

completely. But what I will say is by doing this and by by really learning these principles I have figured out that every single day I can make it better or

I can make it worse. And there are like I could not walk. I could not walk up the stairs. I could not walk to the

the stairs. I could not walk to the mailbox. I I had to get a zero gravity

mailbox. I I had to get a zero gravity chair and sleep in it. Like it was that bad. And now I do Pilates every day. I

bad. And now I do Pilates every day. I

do strength training every day. I'm not

doing karate but I'm doing a lot.

>> You didn't have surgery. I didn't have surgery.

>> That's the difference is you put your body in a healing >> everything biocsychosocial spiritual I did it all.

>> And some people are going to need surgery and surgery will change their life in a positive way.

>> The book is really about giving you a different path.

>> And even if you have surgery or even if you aren't going to walk again, you can still make that better or make it worse.

That's the point. every day you're making it better or worse. Are you a doctor or mental health professional who's tired of one-sizefits-all care?

Are you passionate about helping people heal the root causes of their issues, but frustrated by the limitations of standard care? What if you didn't have

standard care? What if you didn't have to guess what's going on with your patients because you could see it? At

Aean Clinics, we do psychiatry differently. We use brain imaging to

differently. We use brain imaging to improve diagnosis and guide personalized treatment because mental health is really brain health. If you're ready to

be a leader in the future of mental health care, we're looking for you. When

you join Aean Clinics, you don't just make a difference, you own it. With our

employee stock option plan, you become an owner in the mission, a stake in every life we change. This is your invitation to be a healer, a brain

health warrior, a pioneer. Join us.

Let's end mental illness by creating a revolution in brain health together.

Change Your Brain, Change Your Pain is out December 2nd. You can pre-order the book and if you pre-order the book um

until the book is out, you have four free gifts that starts with an online

30-day course that I um do on the book.

So, like five, seven minutes every day just giving you the big steps to master the relief loop, which we'll talk about.

You'll also get a supplement from Brain MD, one of my favorite ones, brain curcumans that decreases inflammation and one of the best studied supplements

to help fight inflammation and pain. Um,

Tana talked about journaling. You'll

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