The Upside: Invested in Wellness with Jessie Sarafian – February 18, 2026

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(intro music plays) 

 

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Hello, and welcome to Invested In Wellness. 

 

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I'm Jessie Sarafian, and happy 

 

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Lunar New Year to all those celebrating. 

 

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It's the year of the Fire Horse. 

 

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And today is part one of our Resilient 

 

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Living and Wellness series. We're joined 

 

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by April Cockshut. She's a clinical herbalist, 

 

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certified nutritional practitioner, 

 

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and registered psychotherapist qualifying, 

 

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and we're gonna discuss how to step into the new 

 

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year with a strong immune system, balanced 

 

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energy, and grounded habits. 

 

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The start of the new year is such a natural time 

 

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to reset and rebuild, and 

 

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April is gonna walk us through 

 

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the science of resilience, and we'll learn practical, 

 

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daily habits that protect immunity, 

 

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boost energy, and prepare the body 

 

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to thrive during this cold season. So 

 

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April, thank you so much for joining us today. 

 

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It's a pleasure to be back. I always love our shows. 

 

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Great, so looking forward to our conversation. 

 

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For those on the line, if you have any questions for 

 

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April throughout the show, 

 

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please type it in the Q&A box at the bottom of 

 

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your screen. We really like this to be interactive. 

 

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So April, right off the top, you know, for those 

 

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meeting you for the first time, can you tell 

 

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us a little bit 

 

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about yourself and your experience in the wellness 

 

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space? Yeah. Um, 

 

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I mean, I've had a long journey into the wellness space, 

 

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and I think I was just very passionate about my own health 

 

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and understanding 

 

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what were my health concerns, what was, you 

 

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know, the root cause rather than just adding 

 

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those bandaid approaches. I really wanted to get in tune with my 

 

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body and understand, how can I heal myself? 

 

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And I found so much relief through 

 

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herbs 

 

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and Chinese medicine and also 

 

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mindfulness and therapy, so 

 

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I decided to share what I learned 

 

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with the community and people around me. 

 

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That's great. 

 

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So why do you think, April, the start of the 

 

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new year is such a powerful time for 

 

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resetting our health and re- rebuilding, 

 

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uh, building resilience? Yeah. 

 

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Great question. I feel as though the beginning of 

 

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the new year really carries this kind of forward momentum, 

 

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psychologically and physically. There's 

 

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this natural sense, it's the new year. 2025, 

 

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you know, has passed. It's now 2026, 

 

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and I feel like there's just this natural reflection 

 

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and time of renewal that increases our 

 

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motivation and openness to change. 

 

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That openness to change is so important 

 

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for resilience. It's that adaptability, 

 

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and with the new year, it provides a bit of that space 

 

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that we kinda feel safe to step into 

 

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to, you know, introduce 

 

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change, be open to change, and step 

 

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forward. It's also a space where 

 

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we can regulate the nervous 

 

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system after a really heavy year of 

 

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ho- holidays. The holidays, as 

 

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much as we want them to be this relaxing 

 

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time off of work, time home with the kids, 

 

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it introduces a lot of stress from different 

 

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aspects, whether that be travels 

 

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or, you know, family relationships, 

 

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cooking for 20 people, financial 

 

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stress, over-scheduling. 

 

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It's so much, so this, you know, 

 

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period of January, February, when we're after 

 

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that, can again provide more space 

 

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for us to reflect on ourselves and what we need moving 

 

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forward. Totally 

 

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agree. So from your perspective, what does 

 

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resilience mean for the human body? 

 

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Resilience really means adaptability. 

 

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How can we adapt and respond 

 

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and, more importantly, recover from stress? 

 

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And I think that's the really big part. A lot of us 

 

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think resilience is this thing that we want our children 

 

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to have, we want to have, 

 

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and we want resilience so we can just keep driving and 

 

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progressing 

 

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and kind of, you know, putting our head down and grinning 

 

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and pushing through, and that's not 

 

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true resilience. Resilience is understanding, 

 

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what are our stressors, what are we pushing 

 

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through, and how is our body responding? 

 

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What does th- what does our body need 

 

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to, you know, adapt to 

 

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these stressors and the stimuli in a healthy 

 

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way? So it's not just about always 

 

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pushing through and always driving, aiming for 

 

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more progress, more, more, more. 

 

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It's also about 

 

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taking a step back and returning to that baseline 

 

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where we can heal, we can recover, 

 

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so we can then again be resilient 

 

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to future stressors. 

 

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Yeah, that makes total sense, and I know, I don't know about 

 

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you, but where I am, this winter has 

 

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been so crazy, up and down with the 

 

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weather, like super, super cold 

 

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and then really mild. Yeah. So what happens to 

 

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our immune system during these colder months, 

 

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and why are people more vulnerable their immunities- Yeah. 

 

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That's a great question. 

 

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Immune resilience, the winter is going 

 

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to weaken it because it adds more stress. 

 

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The sun, the sun is so powerful. 

 

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It provides so much vitamin D, and vitamin D 

 

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is crucial for our immune systems. During 

 

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the wintertimes, especially in Ontario, there 

 

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is a huge lack of sunlight. We're 

 

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always looking forward to January and February 

 

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'cause it brings so much sun. It's cold, but 

 

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it brings a lot of sun, and we haven't had that, 

 

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so reduced vitamin D in 

 

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the winter months. A lot of times 

 

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indoors, so that really increases viral 

 

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exposure, and it doesn't allow us to get that 

 

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fresh air that stimulates our immune system. 

 

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Dry air. Oh my gosh, make sure you turn your 

 

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humidifiers on. That's really going to reduce 

 

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our muc- mucosal barriers, which are our first 

 

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line of defense. Also, 

 

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like I mentioned beforehand, higher stress. 

 

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That holiday season can just, uh, 

 

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really sneak up on us and create so much 

 

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stress, and stress 

 

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is the biggest 

 

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harm to our immune system. 

 

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Right? So that's where that resilience comes in. If we 

 

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feel like we have to be resilient and we have to push through and 

 

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push and push and push and push, we'll get that 

 

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March break vacation, that's 

 

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not the healthy resilience. The re- healthy 

 

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resilience is acknowledging our stress, 

 

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what's causing that stress, 

 

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and how can we, again, use healthy coping 

 

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mechanisms or pauses 

 

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to bring us down to that baseline, where 

 

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our immune system can actually heal and recover 

 

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so that I can be resilient moving forward?Makes 

 

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total sense. Speaking of sunlight, 

 

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I read somewhere that you shouldn't wear sunglasses, 

 

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like, before 11:00 AM, like, if you're going 

 

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for your walk. What are your thoughts on 

 

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that? (laughs) Yeah. Okay. Well, I haven't 

 

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heard that exact one, but I do think 

 

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that nowadays, we just are constantly putting 

 

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things on our bodies 

 

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and we're not allowing that natural sun exposure in. 

 

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I do believe there is time of day where we should 

 

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go out without sunscreen on for, you know, 

 

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60 minutes and have our body, 

 

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uh, exposed to the sunlight as well as our 

 

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eyes. We're on screens constantly, 

 

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and we're really focused on that small little 

 

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screen. Exercising our eyes, 

 

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having our eyes exposed to different lights 

 

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is really important. 

 

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Yeah. That makes sense. So April, are there any 

 

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daily habits that you recommend that 

 

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have the strongest impact on supporting 

 

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immunity long-term? Yes. That's a 

 

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great question. 

 

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That's a great one. Speaking of immunity 

 

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and resilience, sleep. 

 

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When we talk about resilience, we're not talking about perfection 

 

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or these big extreme steps 

 

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into the new year, we're talking about small wins. And consi- 

 

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consistent sleep rhythms 

 

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and sleeping, you know, seven, eight hours a day 

 

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are crucial. When we sleep, that's actually 

 

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when we rest, we recover, we heal, 

 

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our body goes into homeostasis. 

 

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That's a really simple one that we can, you know, 

 

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put an intention on 

 

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and start doing tonight, tomorrow. 

 

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A- Balanced blood sugar, right? 

 

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So immune system, 

 

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we don't like spikes in sugar. That's gonna feed 

 

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those germs and those pathogens if we have 

 

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a diet high in simple carbohydrates, high 

 

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in sugar. So balanced blood sugar, 

 

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which we're gonna talk more about in, you know, the 

 

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second show of this series, 

 

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we wanna think of high protein, high fiber 

 

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and healthy fats, and that's really gonna help balance 

 

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out our energy levels and support 

 

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our immune system. 

 

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Daily movement. 

 

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Let's get that blood flowing. 

 

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Oftentimes in the winter, it's cold out, so we're sitting 

 

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inside. We have all these 90-degree angles 

 

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in our body from sitting, and our 

 

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blood's not circulating. It's not warming 

 

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up to kill off those pathogens and build 

 

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that immune system, which is so 

 

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important. And then 

 

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regulation practices, breathing, 

 

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pausing, not always 

 

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feeling like we have to go, go, go and we're rushing 

 

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around. Those pauses 

 

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with our mental health, getting in tune with our body 

 

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really allows our immune system to become boosted 

 

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and to strengthen, which we often 

 

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forget in this day and age with just so much 

 

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stress going on around us. 

 

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For sure. And speaking about sleep, 

 

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again, sleep is so, so important for sure 

 

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to, to function. If you can't s- You know, if 

 

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you don't have a proper sleep, then how can you function the 

 

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next day? So we have a question from the audience. 

 

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Mm-hmm. When you... What do you reme- recommend when 

 

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people are traveling to different time zones, 

 

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different climates? 

 

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How could they regulate their nervous system 

 

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or their immunity that way? That 

 

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is a great question. I love, especially 

 

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on flights, bringing in that, like, Immune-C 

 

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on the f- on the airplane, so that really helps 

 

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with hydration. A lot of times we're 

 

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dehydrated, so that's really going to affect 

 

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our immune system, 

 

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and carrying something healthy on the airplane. 

 

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A lot of those airplane foods are high in carbohydrates, 

 

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high in saturated fat. So 

 

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I love to have something like bringing my 

 

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own oatmeal on the plane. I just ask for hot water, 

 

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and that way, I can make sure I'm getting that high 

 

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fiber, high protein meal in to support 

 

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my body during that plane ride. 

 

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Another big thing with sleep when we go f- traveling 

 

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is, I would say, adopting 

 

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the sleep 

 

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as soon as we jump into that time zone. So 

 

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rather than taking a nap, try to stay up 

 

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a bit longer 

 

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to match the sleep zone 

 

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that you're going into 

 

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or go to bed earlier, rather than 

 

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keeping with our Canadian time zone. I think that's really 

 

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important moving forward, um, to adapt 

 

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to the time zone. Same thing with coming home. 

 

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That makes sense. Total sense. And that will help 

 

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me when I'm traveling across the country. (laughs) 

 

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Yeah. And another kind of small thing 

 

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too is that morning light exposure. 

 

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Um, so I find at home, I have 

 

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one of those, uh, Philips sunlamps 

 

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in the morning. So during the winter, I find 

 

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that's really helpful to support my circadian 

 

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rhythm and immune system. Also, 

 

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when you're traveling, opening the blinds in the morning 

 

00:10:26.895 --> 00:10:28.754

and letting in that ni- natural light 

 

00:10:29.216 --> 00:10:31.315

I think is really helpful to really boost 

 

00:10:31.655 --> 00:10:33.655

those energy levels in the morning to allow 

 

00:10:33.735 --> 00:10:35.316

you to adapt to that time zone. 

 

00:10:36.655 --> 00:10:39.096

Noted. I will definitely- Mm-hmm.... appl- apply that. 

 

00:10:39.135 --> 00:10:41.275

So speaking about, like, transitioning 

 

00:10:41.316 --> 00:10:43.436

now to herbs, so what are some 

 

00:10:43.456 --> 00:10:45.655

most evidence-supported herbs for winter 

 

00:10:45.696 --> 00:10:47.855

immunity that you recommend, and how do they work 

 

00:10:47.895 --> 00:10:50.035

in the body? Oh, love this 

 

00:10:50.096 --> 00:10:52.336

question because there are so many great kitchen 

 

00:10:52.456 --> 00:10:54.395

herbs that we can use 

 

00:10:54.836 --> 00:10:57.035

and that are probably in everyone's kitchens right now that we're not 

 

00:10:57.115 --> 00:10:59.515

using that we can. So the first one, 

 

00:10:59.535 --> 00:11:01.956

I'm sure you've all heard about it, ginger. 

 

00:11:02.015 --> 00:11:05.436

Ginger is such a lovely antimicrobial 

 

00:11:05.475 --> 00:11:07.535

and warming herb. It's really 

 

00:11:07.556 --> 00:11:09.895

great for the circulation. So if anyone out there has 

 

00:11:09.956 --> 00:11:12.576

cold hands and feet, I know I do, 

 

00:11:12.615 --> 00:11:14.735

something like a ginger tea throughout the day or adding 

 

00:11:14.755 --> 00:11:16.836

more ginger to your smoothies, 

 

00:11:16.875 --> 00:11:18.875

to your stir-fries, to your meals, 

 

00:11:18.895 --> 00:11:21.115

to your soups, it's gonna shunt the blood 

 

00:11:21.155 --> 00:11:23.025

to your peripheries. So it's gonna shunt blood to your 

 

00:11:23.416 --> 00:11:24.096

fingertips 

 

00:11:24.556 --> 00:11:26.676

and your toes. So it's a really great 

 

00:11:26.716 --> 00:11:28.995

tea to have on hand. Rather than coffee, 

 

00:11:29.015 --> 00:11:30.716

which is a vasoconstrictor, it's gonna 

 

00:11:31.836 --> 00:11:33.916

re- uh, reduce blood flow to our 

 

00:11:33.975 --> 00:11:36.296

hands and feet. Ginger's a really good option 

 

00:11:36.316 --> 00:11:38.375

and for a hot drink. 

 

00:11:38.456 --> 00:11:40.975

Awesome. Also, something to be noted, instead 

 

00:11:40.995 --> 00:11:43.015

of ginger, mint is very cooling. So a lot 

 

00:11:43.035 --> 00:11:45.216

of people reach for mint tea, and mint tea's 

 

00:11:45.275 --> 00:11:46.515

actually very cooling, 

 

00:11:46.975 --> 00:11:49.015

so something I would try to avoid during the winter if 

 

00:11:49.056 --> 00:11:49.755

you are cold. 

 

00:11:51.615 --> 00:11:53.735

Another great one, garlic. 

 

00:11:53.836 --> 00:11:56.076

I love garlic. 

 

00:11:56.096 --> 00:11:58.556

And when we're talking about garlic, we don't want the pre-minced 

 

00:11:58.655 --> 00:12:00.755

garlic. We want the full clove 

 

00:12:00.836 --> 00:12:03.015

garlic, right? The stickier, 

 

00:12:03.035 --> 00:12:05.176

the better. Do you ever get garlic and it's, like, kind of sticky? 

 

00:12:06.135 --> 00:12:08.275

Yeah. That's the good stuff. So I would add 

 

00:12:08.395 --> 00:12:11.416

usually three to four cloves minimum to my meals. 

 

00:12:11.515 --> 00:12:14.624

Um, saute them lightly. Sorry?Raw? 

 

00:12:14.663 --> 00:12:17.163

No. Oh. If you're gonna, if you're feeling like you're sick, 

 

00:12:17.224 --> 00:12:19.703

have half a clove of raw garlic, 

 

00:12:19.764 --> 00:12:20.964

take it with a teaspoon of honey, 

 

00:12:21.464 --> 00:12:22.504

that is a great 

 

00:12:22.964 --> 00:12:25.183

natural immune stimulant. 

 

00:12:25.193 --> 00:12:27.224

What? Um, or you can kind of take a 

 

00:12:27.283 --> 00:12:28.553

jar about this size 

 

00:12:28.884 --> 00:12:30.964

and you can fill it with raw garlic and 

 

00:12:31.004 --> 00:12:33.004

pour honey over top of it and let it sit for 

 

00:12:33.063 --> 00:12:35.144

a week, and then you can just take a teaspoon of 

 

00:12:35.183 --> 00:12:37.183

that honey or eat one of those garlic cloves, 

 

00:12:37.203 --> 00:12:40.453

and that's a really great, again, natural antimicrobial, 

 

00:12:40.543 --> 00:12:42.563

um, natural kind of cold effects 

 

00:12:42.644 --> 00:12:44.943

option- Okay.... to take. Um, 

 

00:12:45.004 --> 00:12:47.043

but garlic has a lot of 

 

00:12:47.104 --> 00:12:47.984

antimicrobial 

 

00:12:48.303 --> 00:12:50.323

properties, and it's really great 

 

00:12:50.364 --> 00:12:52.323

with boosting the amount of white blood cells 

 

00:12:52.644 --> 00:12:54.964

in your blood. So garlic's another great one, 

 

00:12:55.004 --> 00:12:57.024

and then there's turmeric, right? So turmeric 

 

00:12:57.083 --> 00:12:59.344

was kind of this, I feel like, really buzzy herb 

 

00:12:59.384 --> 00:13:01.443

a couple years ago, and everyone was taking 

 

00:13:01.524 --> 00:13:03.744

curcumin supplements, which is the active 

 

00:13:03.754 --> 00:13:05.923

property within turmeric. 

 

00:13:05.943 --> 00:13:08.063

Instead of buying curcumin, just eat the whole 

 

00:13:08.104 --> 00:13:09.423

turmeric. So you can get it 

 

00:13:09.844 --> 00:13:11.183

in root format and you can just 

 

00:13:11.464 --> 00:13:13.663

dice it up or you can, um, grate 

 

00:13:13.703 --> 00:13:15.844

it into your meals, or you can just 

 

00:13:15.864 --> 00:13:17.964

get the powdered version and, and add it in. 

 

00:13:18.024 --> 00:13:19.283

So that's another really great 

 

00:13:19.783 --> 00:13:22.004

immune modulator, um, really increases 

 

00:13:22.043 --> 00:13:24.124

your immune system, and you can throw it 

 

00:13:24.163 --> 00:13:26.323

into smoothies, into soups, again, into 

 

00:13:26.384 --> 00:13:28.384

meals. For kids, they won't even know it's 

 

00:13:28.443 --> 00:13:30.583

there. Perfect, love 

 

00:13:30.683 --> 00:13:32.783

that. So what are some three 

 

00:13:32.964 --> 00:13:34.994

simple shifts someone can make this 

 

00:13:35.104 --> 00:13:37.433

month to improve their energy without relying 

 

00:13:37.484 --> 00:13:39.524

on caffeine or stimulants? 

 

00:13:39.604 --> 00:13:41.933

Oh, I love that. 

 

00:13:41.984 --> 00:13:45.083

I love morning routines. I think when I'm working with clients, 

 

00:13:45.283 --> 00:13:47.644

that's the first thing we work on, 

 

00:13:47.663 --> 00:13:49.913

and that's that kind of morning, you know, 

 

00:13:49.964 --> 00:13:52.173

first thing wake up, that morning light. So when I was going 

 

00:13:52.264 --> 00:13:54.293

back to that Philips light that I have, I 

 

00:13:54.323 --> 00:13:55.083

have this light and it 

 

00:13:55.504 --> 00:13:57.624

comes on naturally like the sun. 

 

00:13:57.663 --> 00:13:59.884

So I'm not getting up to this abrasive alarm clock, 

 

00:13:59.943 --> 00:14:02.014

I'm waking up to the natural rhythm of, of the 

 

00:14:02.124 --> 00:14:04.144

sun. And I find that really wakes us up 

 

00:14:04.203 --> 00:14:05.504

nicely, and it doesn't kind of 

 

00:14:05.964 --> 00:14:08.203

put us into this kind of, you know, state of 

 

00:14:08.923 --> 00:14:11.163

the alarm's going off and we have to rush around 

 

00:14:11.224 --> 00:14:13.323

and, like, let's, let's get up and go. 

 

00:14:13.364 --> 00:14:15.803

So usually I really like to start with a morning routine 

 

00:14:15.864 --> 00:14:18.063

of that nice light, and some morning movement, 

 

00:14:18.104 --> 00:14:20.183

whether that just be stretching on your bed, 

 

00:14:20.224 --> 00:14:22.524

you know, just putting your hands overhead, just getting, waking 

 

00:14:22.624 --> 00:14:25.043

up getting some blood flow. 

 

00:14:25.923 --> 00:14:28.024

Um, I would really recommend that, and then the 

 

00:14:28.063 --> 00:14:30.583

second thing, which in- is incorporated 

 

00:14:30.604 --> 00:14:32.134

in the morning routine, is 

 

00:14:32.583 --> 00:14:34.244

a protein heavy breakfast. 

 

00:14:35.964 --> 00:14:37.163

A lot of people 

 

00:14:37.604 --> 00:14:39.864

sometimes fast, however, in the winter months 

 

00:14:39.884 --> 00:14:41.903

when our immune system and our energy levels are 

 

00:14:41.964 --> 00:14:44.063

lower, that morning breakfast 

 

00:14:44.104 --> 00:14:46.224

within two hours of rising, high in 

 

00:14:46.244 --> 00:14:49.183

protein, is really helpful for stabilizing 

 

00:14:49.583 --> 00:14:50.423

our stress level 

 

00:14:51.323 --> 00:14:53.583

and stabilizing our energy so that we're full 

 

00:14:53.624 --> 00:14:56.644

until noon, until 1:00 PM, until we eat lunch. 

 

00:14:56.653 --> 00:14:58.203

That's really important, 

 

00:14:58.803 --> 00:15:00.823

adding in things like eggs, 

 

00:15:00.923 --> 00:15:03.144

protein powder, um, 

 

00:15:03.283 --> 00:15:05.423

you know, we can look at chia seeds, 

 

00:15:05.504 --> 00:15:07.683

oats. There's lots of really great protein rich 

 

00:15:07.703 --> 00:15:10.484

foods that we should really be consuming in the morning 

 

00:15:10.524 --> 00:15:12.744

to sustain those blood sugars so that we don't crash 

 

00:15:12.783 --> 00:15:14.903

later in the day. Yeah, I 

 

00:15:14.943 --> 00:15:17.224

completely agree. Last but not least- Saw that coming. I know, right? 

 

00:15:17.344 --> 00:15:19.344

Yeah, no. Do you find that breakfast is important? 

 

00:15:19.384 --> 00:15:21.504

Oh, yeah. If I don't have breakfast, I can't 

 

00:15:21.524 --> 00:15:24.083

function. I'll get lightheaded and then, 

 

00:15:24.124 --> 00:15:26.583

you know, I don't, I don't wanna faint. (laughs) 

 

00:15:26.604 --> 00:15:28.703

Like, breakfast is, like, the most important meal for 

 

00:15:28.744 --> 00:15:30.952

me. I need to have breakfast. Yeah, 

 

00:15:30.984 --> 00:15:33.083

and it also reduces future snacking or 

 

00:15:33.124 --> 00:15:35.153

coffee consumption, because we're, 

 

00:15:35.183 --> 00:15:37.224

our energy levels are stabilized, we're not looking for those 

 

00:15:37.264 --> 00:15:39.323

kind of, like, quick stimulants, those 

 

00:15:39.403 --> 00:15:41.443

quick fixes, so I find that so important. 

 

00:15:41.464 --> 00:15:43.644

It's an easy thing you can do. 

 

00:15:43.683 --> 00:15:45.984

Show number two, we're gonna show viewers how to make these really 

 

00:15:46.104 --> 00:15:48.264

quick, easy prep ahead protein rich 

 

00:15:48.283 --> 00:15:48.923

breakfasts 

 

00:15:49.403 --> 00:15:52.303

that I think will be really helpful. Perfect. 

 

00:15:52.384 --> 00:15:54.683

So that is something that I would definitely recommend, 

 

00:15:54.744 --> 00:15:57.203

and third thing, do you ever feel like 

 

00:15:57.264 --> 00:15:58.943

you're hitting that 3:00 PM crash 

 

00:15:59.423 --> 00:16:01.744

and you're tired and you just, like, reach for a coffee 

 

00:16:02.163 --> 00:16:04.163

or you do a really heavy workout 

 

00:16:04.183 --> 00:16:05.844

to, to wake you up and stimulate you? 

 

00:16:06.303 --> 00:16:08.443

Yes. (laughs) Yeah. Yeah. So a big, 

 

00:16:08.484 --> 00:16:10.803

a big thing to support healthy 

 

00:16:10.884 --> 00:16:12.403

resilience and adaptability 

 

00:16:12.903 --> 00:16:15.563

that I'm really supporting with clients moving into 2026 

 

00:16:16.403 --> 00:16:17.423

is pause 

 

00:16:18.104 --> 00:16:19.104

before pushing. 

 

00:16:21.683 --> 00:16:24.083

If we're tired, if we're feeling overwhelmed, 

 

00:16:24.104 --> 00:16:24.884

that's our body 

 

00:16:25.283 --> 00:16:26.423

telling us something, 

 

00:16:26.984 --> 00:16:29.063

and I find we have this kind of resilient 

 

00:16:29.124 --> 00:16:31.234

mindset of like, "Let's just push through again," 

 

00:16:32.163 --> 00:16:34.163

and that hinders the body, that 

 

00:16:34.244 --> 00:16:36.403

hurts and weakens our immune system 'cause 

 

00:16:36.443 --> 00:16:37.864

it becomes overactive. 

 

00:16:38.683 --> 00:16:40.244

So what I'm really trying to do in 2026 

 

00:16:40.663 --> 00:16:42.884

is, even myself, is 

 

00:16:43.443 --> 00:16:45.563

pausing and checking in with my body 

 

00:16:45.703 --> 00:16:48.783

and understanding, what do I need? 

 

00:16:48.793 --> 00:16:50.943

What is my body telling me? How am I 

 

00:16:51.024 --> 00:16:53.104

feeling? And having that connection 

 

00:16:53.144 --> 00:16:55.153

with my nervous system so I can actually give it what 

 

00:16:55.183 --> 00:16:56.903

it needs to thrive 

 

00:16:58.183 --> 00:17:01.384

the afternoon, the next day, the next week. 

 

00:17:02.224 --> 00:17:04.443

I completely agree. I'm all about listening 

 

00:17:04.483 --> 00:17:06.864

to the body, you know, taking those breaks 

 

00:17:06.923 --> 00:17:08.993

for yourself. Mm-hmm. I wanna go back to the 

 

00:17:09.104 --> 00:17:09.943

foods, because 

 

00:17:10.243 --> 00:17:12.523

me personally, you know, the meal prepping 

 

00:17:12.584 --> 00:17:14.593

ahead of time. Mm-hmm. Um, you 

 

00:17:14.624 --> 00:17:16.683

know, you go to the grocery store, it's, like, the same thing 

 

00:17:16.763 --> 00:17:18.884

over and over. What are some, like, winter friendly 

 

00:17:18.983 --> 00:17:21.144

foods or meals that you recommend 

 

00:17:21.203 --> 00:17:23.223

that's, like, quick and easy that will help our 

 

00:17:23.263 --> 00:17:26.443

immune system and really support our vitality? 

 

00:17:26.523 --> 00:17:28.534

Oh, bone broth. Bone broth, again, 

 

00:17:28.564 --> 00:17:30.513

that's been kind of this buzzwor- worthy, um, 

 

00:17:30.804 --> 00:17:33.574

item back in, I think, a couple years ago, 

 

00:17:33.584 --> 00:17:36.624

but I think bone broth and soups are so nourishing, 

 

00:17:36.743 --> 00:17:38.763

right? So getting that bone broth out, you can 

 

00:17:38.824 --> 00:17:40.844

even get, I think, packets now you can just add to 

 

00:17:40.864 --> 00:17:43.124

hot water and sip on it, or really 

 

00:17:43.243 --> 00:17:45.663

having a big prep ahead soup. 

 

00:17:45.723 --> 00:17:47.963

So I'm, sometimes I like things easy 

 

00:17:48.003 --> 00:17:50.183

and I'll get, you know, just, like, a full chicken 

 

00:17:50.223 --> 00:17:51.203

and I'll roast it, or 

 

00:17:51.763 --> 00:17:53.824

a rotisserie chicken and I'll use the bones 

 

00:17:53.903 --> 00:17:56.104

and I'll throw them into the Instapot 

 

00:17:56.183 --> 00:17:58.183

with ginger and garlic 

 

00:17:58.223 --> 00:18:00.324

and turmeric, some fresh greens, 

 

00:18:00.384 --> 00:18:02.723

because in the winter we're not consuming as many greens 

 

00:18:02.743 --> 00:18:04.983

and fresh foods as we used to. 

 

00:18:04.993 --> 00:18:07.344

Wow. So adding those greens into that soup, 

 

00:18:07.364 --> 00:18:08.003

and some really great 

 

00:18:08.304 --> 00:18:09.223

root vegetables 

 

00:18:09.564 --> 00:18:11.564

which are really high in, again, vitamin C 

 

00:18:11.604 --> 00:18:13.604

and they're stable carbohydrates rather than 

 

00:18:13.703 --> 00:18:16.064

white pasta or white bread, is a really 

 

00:18:16.084 --> 00:18:19.804

great option. And then you have it for a week.Right? 

 

00:18:19.844 --> 00:18:21.903

You can just dish out a big bowl of soup. 

 

00:18:21.923 --> 00:18:24.624

It's so hearty, high in protein, 

 

00:18:24.824 --> 00:18:26.493

high in those antimicrobial herbs, 

 

00:18:27.064 --> 00:18:29.844

and really healthy. So, that's something I'd suggest. 

 

00:18:29.854 --> 00:18:31.983

Another thing, really focus, I think I've said 

 

00:18:32.003 --> 00:18:35.463

in previous shows, on those dark leafy greens. 

 

00:18:35.503 --> 00:18:37.923

Get one of those big boxes, those big, you know, 

 

00:18:38.003 --> 00:18:40.233

spinach boxes or fresh spring, um, 

 

00:18:40.923 --> 00:18:42.983

mix boxes and just add a handful, 

 

00:18:43.023 --> 00:18:45.463

whether that be to your smoothie, to 

 

00:18:45.963 --> 00:18:48.364

your, you know, your plate underneath your stew, 

 

00:18:48.403 --> 00:18:50.604

having a really simple salad. 

 

00:18:50.663 --> 00:18:52.884

In the winter, another reason why our immune system 

 

00:18:52.903 --> 00:18:55.044

is weakened is because we're not having as much fresh 

 

00:18:55.183 --> 00:18:57.644

food, right? Now, Ontario, 

 

00:18:57.683 --> 00:18:59.683

the farmers in the, in the summer, we have all the 

 

00:18:59.844 --> 00:19:01.903

berries and we have the lettuces and we 

 

00:19:01.943 --> 00:19:03.963

have all the foods. In the winter, 

 

00:19:04.044 --> 00:19:05.844

a lot of our food is pre-cooked 

 

00:19:06.403 --> 00:19:08.584

or it's overcooked and we're not getting that fresh vitamin 

 

00:19:08.743 --> 00:19:12.364

C from those dark leafy greens. 

 

00:19:12.443 --> 00:19:14.564

Noted. Speaking about food and 

 

00:19:14.743 --> 00:19:16.864

sleep, what time or when 

 

00:19:16.903 --> 00:19:19.814

should be the last meal before? 

 

00:19:19.864 --> 00:19:22.324

How long should we wait before going to bed? 

 

00:19:22.384 --> 00:19:24.463

Yeah. I would say at least two 

 

00:19:24.544 --> 00:19:26.743

hours, right? We really wanna get 

 

00:19:26.824 --> 00:19:29.064

our body in that pre-sleep 

 

00:19:29.124 --> 00:19:31.243

cycle. It's really important to acknowledge 

 

00:19:31.284 --> 00:19:32.443

that we have a cycle of sleep 

 

00:19:33.183 --> 00:19:33.743

before 

 

00:19:34.023 --> 00:19:36.383

we actually fall asleep, and that's all about 

 

00:19:36.763 --> 00:19:37.584

reducing 

 

00:19:37.983 --> 00:19:40.044

our breathing rate, our heart rate, and 

 

00:19:40.104 --> 00:19:41.304

preparing ourself 

 

00:19:41.903 --> 00:19:43.923

to get into that deep sleep cycle that 

 

00:19:43.963 --> 00:19:44.584

we need 

 

00:19:45.163 --> 00:19:47.423

to, again, support that resilient day 

 

00:19:47.463 --> 00:19:49.483

and pushing through and that stress so that we can 

 

00:19:49.503 --> 00:19:51.023

really get into that full recovery 

 

00:19:51.963 --> 00:19:54.084

zone. In regards to sleep, because we're on 

 

00:19:54.144 --> 00:19:56.203

it, the best time to sleep 

 

00:19:56.663 --> 00:19:58.844

is between 10:00 PM and 6:00 AM. 

 

00:19:58.864 --> 00:20:01.223

For humans' natural circadian rhythm, 

 

00:20:01.243 --> 00:20:03.263

that's the ideal sleep time. So, if 

 

00:20:03.284 --> 00:20:05.544

you're someone who's going to bed right now at 1:00 AM, 

 

00:20:05.624 --> 00:20:07.203

maybe it's not jumping into 10:00 PM 

 

00:20:07.544 --> 00:20:10.013

sleep cycle. It's like, "Okay, let's start with midnight, 

 

00:20:10.084 --> 00:20:12.804

let's start with 11:00," and really working on those 

 

00:20:12.844 --> 00:20:14.844

baby steps to make, you 

 

00:20:14.884 --> 00:20:15.403

know, it, 

 

00:20:15.844 --> 00:20:17.884

those changes successful. 

 

00:20:17.903 --> 00:20:20.124

Okay. That's, that's super, super helpful. 

 

00:20:20.163 --> 00:20:22.284

So April, how can people create habits that 

 

00:20:22.403 --> 00:20:24.523

actually stick rather than fading 

 

00:20:24.604 --> 00:20:27.044

away after a few weeks? 

 

00:20:27.104 --> 00:20:29.284

That was a great segue from what I was just talking about. 

 

00:20:29.324 --> 00:20:31.144

Yeah. Yeah. Like sleep, 

 

00:20:31.463 --> 00:20:33.644

start small enough that 

 

00:20:33.683 --> 00:20:34.834

it feels attainable. 

 

00:20:35.564 --> 00:20:37.894

A lot of my clients, you know, when we get into sessions 

 

00:20:37.923 --> 00:20:39.163

and are talking about their goals, 

 

00:20:39.544 --> 00:20:40.604

they have this goal that's 

 

00:20:40.864 --> 00:20:42.993

way up here, like, it's, they can barely see it. 

 

00:20:43.003 --> 00:20:45.463

They can barely tell that it's reachable, 

 

00:20:45.544 --> 00:20:47.614

and they're like, "Why am I procrastinating and 

 

00:20:47.624 --> 00:20:49.834

why do I feel so much anxiety around it?" And I'm like, 

 

00:20:50.084 --> 00:20:52.443

"Well, because that's a huge goal." 

 

00:20:52.463 --> 00:20:54.743

That's something that, you know, it's gonna be really stressful 

 

00:20:54.824 --> 00:20:56.124

to attain, because 

 

00:20:57.044 --> 00:20:59.144

there's some, there's a lot of uncertainty around it, which is 

 

00:20:59.183 --> 00:21:01.223

anxiety. So, a lot of times we work 

 

00:21:01.324 --> 00:21:04.963

on almost this, like, step ladder, 

 

00:21:05.044 --> 00:21:07.064

right? What are the various steps you can get 

 

00:21:07.104 --> 00:21:09.104

to, and is that first step, is 

 

00:21:09.144 --> 00:21:11.304

that attainable? Maybe that first step 

 

00:21:11.364 --> 00:21:13.374

is the smallest of baby steps, but 

 

00:21:13.384 --> 00:21:16.443

when you get there, you're like, "I can do this. 

 

00:21:16.503 --> 00:21:18.784

This is manageable." And that big goal doesn't 

 

00:21:18.824 --> 00:21:20.023

seem as daunting 

 

00:21:20.703 --> 00:21:22.784

and that procrastination is gonna go away. 

 

00:21:22.884 --> 00:21:24.443

So, start small enough that 

 

00:21:24.943 --> 00:21:26.104

it almost feels too easy. 

 

00:21:27.203 --> 00:21:29.334

I feel like we're so good at creating these, like, huge, 

 

00:21:29.364 --> 00:21:32.304

extreme, um, 

 

00:21:32.364 --> 00:21:33.503

New Year's resolutions, 

 

00:21:34.203 --> 00:21:36.423

and they of- often fall off before the end of January 

 

00:21:36.483 --> 00:21:38.763

because they're too big. Yeah. 

 

00:21:38.864 --> 00:21:41.104

Right? Another really big one is 

 

00:21:41.203 --> 00:21:42.304

track consistency, 

 

00:21:42.963 --> 00:21:45.104

not perfection. I'm really big into, like, 

 

00:21:45.124 --> 00:21:47.124

the 80/20 rule. 80% 

 

00:21:47.163 --> 00:21:49.423

of the wor- of the week, you know, go to bed 

 

00:21:49.463 --> 00:21:50.683

at 10:00 PM. 

 

00:21:51.263 --> 00:21:53.384

On the weekends, go out with friends, stay 

 

00:21:53.423 --> 00:21:56.243

up late, watch a movie, do what you need to do. 

 

00:21:56.284 --> 00:21:58.723

Perfection's gonna scare you away from implementing 

 

00:21:58.763 --> 00:22:01.163

those goals. So, allow yourself 

 

00:22:01.183 --> 00:22:03.463

to fail sometimes. Allow yourself 

 

00:22:03.523 --> 00:22:05.824

to make mistakes. However, 

 

00:22:05.884 --> 00:22:08.844

be consistent as much as you can. 

 

00:22:09.423 --> 00:22:11.584

Right? Yeah. We want that self-compassion, 

 

00:22:11.663 --> 00:22:13.723

not that self-criticism, which is 

 

00:22:14.023 --> 00:22:16.124

so, so important, 

 

00:22:17.163 --> 00:22:19.824

right? So, with that, expect failure, expect 

 

00:22:20.203 --> 00:22:21.032

disruption, 

 

00:22:21.923 --> 00:22:24.384

and normalize returning after. Be kind. 

 

00:22:24.423 --> 00:22:25.594

Understand why 

 

00:22:25.884 --> 00:22:27.963

you didn't go to bed at 10:00 PM. Because your friend had 

 

00:22:28.604 --> 00:22:30.844

an event that you wanted to go to, and that's okay. 

 

00:22:31.023 --> 00:22:33.923

Tomorrow I'll go to bed at 10:00 PM. 

 

00:22:33.983 --> 00:22:36.243

Yeah, and I completely agree. You know, speaking 

 

00:22:36.304 --> 00:22:38.374

about self-ca- compassion. So, 

 

00:22:38.403 --> 00:22:40.624

these are, for our viewers, these are, 

 

00:22:40.663 --> 00:22:43.144

you know, questions that I want you to ask yourself, 

 

00:22:43.163 --> 00:22:45.304

like, what are you ready to release from 

 

00:22:45.384 --> 00:22:47.683

last year? What supportive 

 

00:22:47.784 --> 00:22:50.324

habits would you like to carry forward? 

 

00:22:50.344 --> 00:22:52.874

And, like me personally, is sleep. 

 

00:22:52.874 --> 00:22:55.124

Like, really prioritize sleep. 

 

00:22:55.144 --> 00:22:57.203

Not work too late. Like, really 

 

00:22:57.284 --> 00:22:59.304

set those boundaries, like, you know, we 

 

00:22:59.344 --> 00:23:01.604

have my work time, log off, family 

 

00:23:01.663 --> 00:23:03.864

time, have proper sleep, 

 

00:23:03.884 --> 00:23:05.884

and, you know, creating those, 

 

00:23:05.923 --> 00:23:07.983

those moments for me to, to, like, 

 

00:23:08.023 --> 00:23:10.203

recharge and, like, disconnect. So, 

 

00:23:10.284 --> 00:23:12.374

having the self-compassion and- Yes.... 

 

00:23:12.403 --> 00:23:14.423

you know, having that mind/body awareness 

 

00:23:14.644 --> 00:23:17.203

is important. I love that, Jessie, 

 

00:23:17.263 --> 00:23:18.903

and I love how you chose 

 

00:23:19.443 --> 00:23:21.884

not the hardest one, not the dram- the most dramatic 

 

00:23:21.943 --> 00:23:24.064

change, but you chose a doable one. 

 

00:23:24.104 --> 00:23:26.104

And that's where you're gonna be motivated to 

 

00:23:26.183 --> 00:23:28.243

actually implement it and understand 

 

00:23:28.284 --> 00:23:30.523

that you can do it, that you can achieve 

 

00:23:30.584 --> 00:23:32.663

it, and fill that mind with that 

 

00:23:33.144 --> 00:23:35.534

positive affirmation versus, 

 

00:23:35.534 --> 00:23:37.594

"I can't do that. That's too hard. I'll never 

 

00:23:37.624 --> 00:23:40.413

be able to do that," which is gonna push us away further 

 

00:23:40.443 --> 00:23:42.604

from actually trying. No, for 

 

00:23:42.624 --> 00:23:44.644

sure. So, we're almost at time. What is 

 

00:23:44.743 --> 00:23:47.463

one takeaway that you want our viewers 

 

00:23:47.584 --> 00:23:49.584

to, you know, to leave with after 

 

00:23:49.624 --> 00:23:51.814

this session? Yeah. I, 

 

00:23:51.814 --> 00:23:53.903

I think pausing. Pause and check 

 

00:23:53.943 --> 00:23:56.124

in with yourself, right? 

 

00:23:56.163 --> 00:23:59.144

What, what do you need? 

 

00:23:59.284 --> 00:24:01.364

Oftentimes, we don't give ourselves the amount of time 

 

00:24:01.463 --> 00:24:03.824

that we need to check in with ourselves to ask ourselves, 

 

00:24:03.834 --> 00:24:06.364

"What are we feeling?" If we don't know how we're feeling, 

 

00:24:06.423 --> 00:24:08.544

we can't tell ourselves what we need. 

 

00:24:08.564 --> 00:24:10.604

And to do that, we need to pause. We need to 

 

00:24:10.644 --> 00:24:12.644

reduce the noise that's going on all around 

 

00:24:12.804 --> 00:24:14.963

us and look inward. Stop thinking 

 

00:24:15.003 --> 00:24:17.064

what everyone else needs, what they, what 

 

00:24:17.203 --> 00:24:17.763

I should 

 

00:24:18.023 --> 00:24:20.223

do, right? It's, "What do I wanna 

 

00:24:20.243 --> 00:24:22.364

do? What do I need? What's the right choice 

 

00:24:22.443 --> 00:24:24.796

for me?"Right? So 

 

00:24:24.915 --> 00:24:27.246

stop overpushing. Stop focusing 

 

00:24:27.276 --> 00:24:30.615

on perfection. Stop being so self-critical. 

 

00:24:30.675 --> 00:24:33.756

Be kind to yourself. Love yourself. 

 

00:24:33.796 --> 00:24:35.836

Yeah. No, that's, that's so, so important, 

 

00:24:35.846 --> 00:24:38.175

especially there's so much noise 

 

00:24:38.336 --> 00:24:40.635

going on. Like, there's so much going on in, in, 

 

00:24:40.675 --> 00:24:42.165

you know, in the world, and 

 

00:24:42.496 --> 00:24:44.496

you have to protect your energy too, at the end 

 

00:24:44.516 --> 00:24:46.756

of the day, right? Mm-hmm. Mm-hmm. 

 

00:24:46.776 --> 00:24:48.895

Exactly. Exactly. Yeah. So April, 

 

00:24:48.996 --> 00:24:51.236

I understand that you're open to new 

 

00:24:51.296 --> 00:24:53.465

individuals and couples who are looking 

 

00:24:53.596 --> 00:24:55.915

for therapeutic support. So for our viewers, 

 

00:24:55.994 --> 00:24:58.096

if they wanna get more information on you, 

 

00:24:58.155 --> 00:25:01.135

how can they contact you? Yeah, great question. 

 

00:25:01.195 --> 00:25:03.395

I am accepting, yes, new, um, adults and 

 

00:25:03.455 --> 00:25:05.566

individuals and couples, and I'm working at the Center for 

 

00:25:05.635 --> 00:25:07.715

Interpersonal Relationships. 

 

00:25:07.816 --> 00:25:09.925

Um, so they can logon online, they can see my 

 

00:25:09.996 --> 00:25:12.516

bio, and they can reach out to book a session 

 

00:25:12.655 --> 00:25:14.455

or a free consult. I always love 

 

00:25:14.855 --> 00:25:16.935

understanding, you know, if it's a great fit. It's super 

 

00:25:16.955 --> 00:25:19.036

important when you're finding a therapist for the first 

 

00:25:19.076 --> 00:25:21.336

time. Or if any viewers have more questions, 

 

00:25:21.355 --> 00:25:22.955

I'd love to, um, you know, 

 

00:25:23.236 --> 00:25:26.076

support them and, and share my passion for, 

 

00:25:26.096 --> 00:25:28.155

you know, supporting the community around me. 

 

00:25:28.214 --> 00:25:30.236

Wonderful. Well, thank you so much, April, 

 

00:25:30.256 --> 00:25:32.395

for tuning in today. Looking forward 

 

00:25:32.435 --> 00:25:34.476

to part two, when we will get into 

 

00:25:34.516 --> 00:25:36.635

the use of food, self-care, 

 

00:25:36.675 --> 00:25:38.915

and emotional wellness strategies to support 

 

00:25:38.955 --> 00:25:41.125

our energy levels. So we'll see you next time. 

 

00:25:41.175 --> 00:25:43.175

Take care. Looking forward to it. Bye. Bye, Jossie. 

 

00:25:43.195 --> 00:25:47.236

Bye. 

 

00:25:47.246 --> 00:26:01.496

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