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**Adam Stacoviak:** Right. |
**Mireille B. Reece, Psy.D:** So when I'm talking mental health, I think it's important to look at what are some of the fundamentals or basics that make the fundamental system that we wanna start with whenever we're examining our mental health. And some of those fundamentals, ironically, really start with managing our ... |
**Adam Stacoviak:** Ha-ha! Good luck not getting wet if you go into the ocean. |
**Mireille B. Reece, Psy.D:** \[laughs\] Stress is a part of our day-to-day world, and so I can't imagine doing my life without things that I encounter that create stress in some form or fashion. There are fundamentals in going -- loss is a part of our life, so I can't imagine that I wouldn't do my life, the choices I ... |
So I'm looking at these fundamentals physically as sleep, food, and activity. So because we are all unique, is this going to look the same for any individual? |
**Adam Stacoviak:** Yeah. Well, you wouldn't think that it would be that simple, right? That some key ingredients for mental health being as simple as sleeping well, eating right, or just eating healthy-ish. Not even so much like on a diet or whatever, but having a lifestyle of maintaining health through food... And th... |
Let's say someone's on a speaking circuit and they've gotta travel quite a bit for a quarter of the year. Well, their sleep probably goes down, their activity goes in haywire, their routines and all that stuff get off-track... And you wonder why you hit this state of burnout, or this stage of just inability to do the d... |
**Mireille B. Reece, Psy.D:** \[08:05\] Yeah, exactly. I think it's helpful maybe if we talk about these things in terms of knowns and unknowns. There are generally things that are going to work for all people, all humans, regardless, and then there's specifics; those unknowns that are relative to individuals. |
**Adam Stacoviak:** Right. Their experiences in life... You've mentioned loss before - whether or not they've lost a parent, or a loved one... Unique things that happen in individual lives. |
**Mireille B. Reece, Psy.D:** Yeah, like somebody's health - if they have type one diabetes, it's gonna look incredibly different from somebody who does not. |
**Adam Stacoviak:** Yeah, because they have a daily anxiety that they've gotta deal with constantly. It doesn't leave them. |
**Mireille B. Reece, Psy.D:** Right, and then I can even create a further nuance with type diabetes is gonna look incredibly different than somebody with type two diabetes. |
**Adam Stacoviak:** Right. |
**Mireille B. Reece, Psy.D:** So bear that in mind as we talk about this, that generally speaking there are these knowns, and then these unknowns, or individual specificities within that. |
**Adam Stacoviak:** So are you saying that sleep, food and activity are these known knowns? |
**Mireille B. Reece, Psy.D:** Yeah. Sleep - one of the things we know is that, generally speaking, we are all going to fare better with at least seven hours of sleep, and if you want to do better, eight hours is even better than seven. |
**Adam Stacoviak:** Yes. |
**Mireille B. Reece, Psy.D:** Based on different backgrounds, experiences, it might be that you can function with 3-4 hours, or 5-6, but generally speaking, 7 hours is the optimal minimal level of sleep. And the reason that is is that during sleep is when our bodies recharge. It's sort of like defragging. I've gotta ge... |
**Adam Stacoviak:** Right, yes. That's interesting, too. We don't even think -- I would say everyday individuals probably do not consider what exactly happens when we sleep. Not so much just saying "Okay, great, you've gotta get seven hours, or eight hours, or whatever the number is, as a prescription. Go ahead and go ... |
**Mireille B. Reece, Psy.D:** Not in specificity. Like everything, there's so many specialists to look at just this one aspect of our physical bodies. But you know, I wanna say it was Malcolm Gladwell - and I'm forgetting exactly which book he talks about this - the law of 10,000 hours, and the research that if you wan... |
**Adam Stacoviak:** Wow. |
**Mireille B. Reece, Psy.D:** Athletes really know this - if they want to do better, they're going to sleep more. Because it allows your muscles to repair... Even in exercise, what happens when we're building muscle is ironically we create small tears in the muscle fibers, so there has to be time for the repair to occu... |
**Adam Stacoviak:** \[12:11\] Yeah. That's actually a great point, because when we sleep, that's when people often even burn a lot of fat, too. There's a lot of fat-burning, there's a lot of digestive things happening at sleep, there's a lot of things (like you'd mentioned) in muscle repair etc. And I don't know why ou... |
Something I learned several years ago - I heard somebody on the stage say "Work eight, play eight, and sleep eight." So while I may not success everyday at that, that's my goal. That's what I'm optimizing for. And I'm terribly doing one of those right now, which is sleep. I'm in a cycle right now where sleep is -- I ge... |
**Mireille B. Reece, Psy.D:** Yeah, and I think that's really important, Adam. When we're talking about these different things there's always this sort of ideal to aspire to; it doesn't mean that's where you're gonna get, but that's your goalpost. And it's not an all-or-nothing, like either I hit it or I don't, but rat... |
**Adam Stacoviak:** Right. It's my North Star. |
**Mireille B. Reece, Psy.D:** Yeah, amen. |
**Adam Stacoviak:** It's the way in which I point my boat, you know what I mean? I may be off a degree or two sometimes, or maybe way off, but I know I'm always looking at it, and that's the direction I'm trying to go. And when I'm off that - I'll just sort of sidebar this for a second - I sort of say "Is this a season... |
**Mireille B. Reece, Psy.D:** Yes. And I'm so glad you brought up that caveat, because we're all gonna encounter those. I can attest to that post-partum, after having children; there was a time where sleep was definitely not what I wanted it to be, and I made different choices as a result of that, because I knew it wou... |
I wanna say, your will and your choices really play a critical role in that trajectory, to say "This is important to me and this is why for right now I'm doing this", so that you're riding driver's seat. You're not letting. It's really easy in our lives, with all of the intrusions, to just default to sort of Whac-A-Mol... |
**Adam Stacoviak:** Right. |
**Mireille B. Reece, Psy.D:** And so I'm never really directing my life. I tend to tell my patients a lot - we always fare better when we participate in the choice. I think we want to believe or imagine that so much more of life is forced choice. "I don't have a choice in regards to taxes." Well, you actually do... |
**Adam Stacoviak:** Yeah. |
**Mireille B. Reece, Psy.D:** You might not like your options. It looks like you pay them or you go to prison, but it's a choice nonetheless. So recognizing "I'm choosing to sacrifice sleep for this season in time because of a greater good or other alternative goal." I just can't run that play indefinitely. |
**Adam Stacoviak:** Yeah. That reminds me, too - I also give myself some forgiveness with the food aspect whenever I'm on vacation. |
**Mireille B. Reece, Psy.D:** Yes...! |
**Adam Stacoviak:** \[16:13\] So often do we take vacations, and -- I'm always pretty critical, and I'm always trying to maintain some sort of healthy food direction, similar to my North Star with "work eight, play eight, sleep eight". I try to say "I wanna eat healthy. It's okay to have a bad day, but get back on the ... |
**Mireille B. Reece, Psy.D:** Yeah, you're exactly right. That's the second key thing when it comes to the physical aspect of managing our mental health - it's food. Food provides us energy. So in the same way - if I don't put gas in my car, I'm not gonna get anywhere. I'm not going anywhere. So it is that I have no en... |
We've talked about much of our template comes from having kids and raising kids, and I talk with my kids a lot about food that they wanna eat, and I'm like "That gives you no energy. Your brain has no idea how to compute that food into energy, because it has no--" like Cheez-Its, while they may be incredibly yummy to m... |
**Adam Stacoviak:** What?! They don't? Come on...! |
**Mireille B. Reece, Psy.D:** \[laughs\] Yeah... |
**Adam Stacoviak:** Okay, so let's dive in a little closer then... What foods do you know of that particularly enhance brain function? |
**Mireille B. Reece, Psy.D:** Well, we know that fats and proteins are really critical. Carbohydrates are as well, but if you look at the four basic things, protein, carbohydrates, fats and fiber are what we're looking at. And this, within that - it's going to look different for all people as well. |
**Adam Stacoviak:** Yeah, it's true. |
**Mireille B. Reece, Psy.D:** Because who's got the same genetics? |
**Adam Stacoviak:** Nobody. |
**Mireille B. Reece, Psy.D:** Nobody. |
**Adam Stacoviak:** We're all uniquely different, DNA-wise, for sure. |
**Mireille B. Reece, Psy.D:** Right. So for whatever reason I'm aware of a number of people who have had their gallbladder removes, so their bodies aren't' gonna process fat in the same way in which it once did. So their diet is going to look different than somebody with another health issue, or somebody else who has -... |
**Adam Stacoviak:** Right. You come here to Texas, you're gonna get barbecue. You go somewhere in Alabama, Mississippi -- Louisiana, in particular, they have an entire cuisine just based on Creole. |
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