Episode #3 - “Mental Wellness and a Well-Balanced Diet – Justin Bethoney
Emotional stress, trouble sleeping, and lethargy are just some of the many common symptoms people may face throughout their daily lives. But you may be surprised to learn they could indicate poor health. These symptoms that our bodies and minds experience are often tied to the nutrients we crave, resulting from poor diets or nutritional deficiencies. So how can we pay attention to our bodies and minds in order to fuel ourselves with the nutrition we need?
Ingrained & Balanced is a podcast about health, fitness, and living a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by guest speaker Justin Bethoney, a psychiatric nurse practitioner and author of a book called “The Mental Wellness Diet, Ancient Wisdom, Evolving Science, Modern-Day Options.” Justin believes that providing the brain with the nutrients it craves will enable people to feel and function at their best. He explains how listening to the body and practicing healthy eating habits can lead to improved overall wellness.
Listen to Lonnie, Marty and Justin discuss nutrition and wellness:
Introducing Justin (0:05)
The episode begins with hosts Lonnie and Marty introducing their special guest, Justin Bethoney. Justin is the author of a book called "The Mental Wellness Diet, Ancient Wisdom, Evolving Science, Modern-Day Options" and currently has a private practice as a psychiatric nurse practitioner in Bend, Oregon. Justin has been practicing as a psych NP seeing patients for psychiatric medication management and therapy in the outpatient setting. His writings and work focus on the idea that if we feed our brain the nutrients it craves, we will be better able to feel and function at our best. Justin shares his background and what motivated him to write his book.
A Canary in a Coal Mine (3:32)
Back when people worked in mines, they would bring a canary down with them to measure the lethal carbon monoxide present. When the canary died of carbon monoxide poisoning, the coal miners took this as a sign indicating that they needed to take action to save themselves. Within Justin's book, he uses the analogy of a canary in a coal mine. He explains how this relates to modern-day life, as people often ignore symptoms rather than viewing them as indicators of larger problems. Justin describes this idea in detail and explains why it is so important to stay conscious of our symptoms.
Nutrition and Mood (5:52)
Have you ever noticed that your mood gets worse when you are hungry? Well, this is because different parts of our physical and mental wellness can affect one another. Marty and Justin speak about how poor nutrition can affect mood, as this may result in imbalances in blood sugar or compensatory mechanisms like stress hormones. When the body experiences blood sugar imbalances, it can release stress hormones to unlock stored blood sugar and bring levels up to normal.
Cortisol and Its Purpose (8:31)
Cortisol is often attributed to "stress," - but Justin explains that cortisol is a necessary component secreted by our bodies within a natural rhythm each day. He explains how cortisol prompts our bodies to respond appropriately to situations like poor nutrition. For example, supplementing foods with fast meal replacements like protein bars can save time and fuel the body, but it may also have adverse effects on the body that trigger stress hormones and compromise the body's natural rhythm. Justin explains that the best way to manage your natural cortisol rhythm is to pay attention to how your body and mind feel throughout the day and anticipate your body's needs.
Functional Medicine (14:27)
Throughout his interview, Justin often brings up the practice of listening to your own body. He explains how functional medicine focuses on prevention and treating symptoms to prevent them from turning into significant health issues. Justin discusses how functional medicine can be applied to many different types of symptoms and ailments. Additionally, he discusses how maintaining a healthy lifestyle and staying aware of your symptoms can help you support balanced physical and mental health.
Mental Health Today (20:33)
Many societal issues and factors can cause the rise in people's stress levels today. Justin explains that a significant cause of people's stress stems from society's pressure on people to be exceptional. He states that this often disrupts our mental health and social relationships. However, permitting ourselves to be regular rather than exceptional can enable us to remove this pressure from our lives. Furthermore, practicing a healthy lifestyle and listening to how you feel can positively impact your mental well-being.
Diets and Nutrient Density (25:47)
Lonnie, Justin, and Marty speak about diet and how staying in tune with your body and practicing balanced eating habits can improve your overall health. Justin emphasizes the importance of nutrient density in our meals and how seeking out foods with high nutrient density can help support multiple areas of the body.
Do's and Don'ts of Getting Good Sleep (28:30)
The episode concludes with the topic of sleep hygiene. Sleep hygiene is essential, but how can someone ensure that they get a restful night's sleep? Justin provides his advice on sleep hygiene and explains many helpful tips and tricks on influencing the circadian rhythm. He shares his short and long-term advice for breaking bad habits that inhibit sleep, and the importance of managing wake-up times and bedtimes. Finally, he explains how blood sugar and stress hormones can affect your ability to have a restful sleep.
Links mentioned:
Justin's Book "The Mental Wellness Diet": Click here
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The information contained on this podcast, our website, newsletter, and the resources available for download are not intended as, and shall not be understood or construed as, medical or health advice. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation.