Blog Posts
Health and peace of mind begin WITHIN
I couldn't imagine a time where I wish more people knew this than now.
I first hand experienced a lot of stress and disconnection as child. It was not until my young adult years that I began to discover the puzzle pieces to wholeness and healing that I share with you today.
I wish I could go back and share with that younger version of myself, how intelligent my body is, how perfectly designed it is to handle stress to grow and evolve, how to understand what it needs to thrive and how to calm and connect myself to my heart's purpose.
During the past several weeks, I have found that listening to my inner guidance has meant a lot of slowing down, time to integrate, time to connect, and time to heal what comes to the surface at an even deeper level. Whatever is arising for you, there is an opportunity to integrate it now, and to become more whole and more satisfied with your health and life. You can do this, rest but don't quit, and keep doing the small things that make a big difference.
Remember your recipe for wholeness and health, the 5 Pillars of Health:
Optimal Nerve System: 😴 Get quality sleep. 💦 Drink at least half your body weight in ounces of water daily. Receive Vitalistic Adjustments to integrate stress.
Optimal Nutrients and Minerals: 🍇 Eat whole foods (organic, veggies, fruits, healthy fats and fiber, bone broth, etc).
Optimal Mindset: Spend less time consuming media and more time creating and taking action on what you want to see more of in your life. Create a list of gratitudes that keep you focused and motivated on what is going WELL for you each day.
Optimal Movement: 🏃🏽♀️ Walk, stretch, play. Move your body period.
Optimal Stress and Toxin Reduction: Breathe deeply. Download a meditation app, and do one daily! Essential oils! 🚫Steer away from processed foods and sugars (think packaged food).
✨ Remember you are the conscious creator of your life... whatever makes you feel more gratitude, love and enthusiasm will serve you and your family
In good health,
Dr. Jessica
What's the one thing you're committed most to?
Think of it. What's the one thing you show up for consistenly? Would it be your family, your home, your wellbeing, your hygiene, your fitness, your hobbies? Perhaps you feel a mess right now, what was that one thing three months ago you show up for no matter what?
Now, think, why do you show up for this thing consistently?
What's the negative consequence if you do not?
Why do you avoid the negative consequence?
Can you see the POWER of your commitment? What have you created with your commitment and what have you saved yourself from experiencing through your commitment?
If you are not already, I want to invite you to make a commitment to yourself and priming your nervous system with me each morning.
I call it the 3-3-3 Practice:
3 minutes of Exercise/Movement
3 minutes of Meditation
3 minutes of Journaling
Exercise/Movement: Get your heart rate up with squats and pushups, or take it slow and stretch through some gentle morning opening moves.
Meditation: I like to picture this as time to clear my slate and tap into my infinite potential, the place where anything is possible.
Journaling: I like to free write gratitudes, affirmations, and anywhere my imagination takes me.
I've found these three things in this order are the most potent way to get myself into a positive state each day, and prime my nervous system for the best day possible. Why 3 minutes, we all have 9 minutes in our day, if you have more, add more, at a minimum giving yourself an intentional 9 minutes is more than enough to set the tone for your nerve system to THRIVE.
At periods of time I have committed to 60 day morning rituals, 30, and 21 and I have learned that when I least feel like doing it is when it has the greatest impact on my mood and overall day. I want to invite you to commit to this practice for anywhere from 7 to 30 or 60 days and take note on how it influences your day.
"How you do anything is how you do everything." - I think this quote most accurately describes how the perceptual lens of your nervous system influences every aspect of your world.
Celebrating you now and each day, please reach out if you have questions! Here's to more small wins, everyday.
In gratitude & vitality,
Dr. Jessica
How to Increase Our Bandwidth to Handle More
I want to expand on this concept of Bandwidth we talk about at Heart of Life.
Bandwidth put simply is our capacity to take on life. We experience bandwidth physiologically (in our physical bodies), and neurologically (energetically, and in our relationship to our world).
Several of you have shared great examples of your Bandwidth Increasing in the past several weeks, and I want to share those here to expand on the concept.
One of you shared with me that you've been able to take on intense exercise and recover more quickly and fully than previously. You're now able to take a 3-4 hour bike ride, a day of rest, and then get back out and move your body again. Whereas previously, that big of a feat took a toll on your body and required much more recovery time before being able to get back out there! What an amazing example of your physiological bandwidth increasing!
Another one of you shared that you are noticing your coworkers treat you differently, with more respect and kindness, out of nowhere! This is a powerful example of increasing your neurological bandwidth. What happens outside is a reflection of your nervous system bandwidth on the inside, increasing your bandwidth is resulting in more positive experiences with little to effort! Amazing.
Lastly, I had one of you share how much different life feels being out of constant "fight or flight." You shared that you have a different relationship with your loved ones, that because of your nervous system is feeling more calm, you are actually more present and responsive versus reactive with your children. Wow, I'm so happy to hear, and what a great example of both your physiologic and neural bandwidth increasing.
Now, how?! How to we actually increase our Bandwidth?
First and foremost, you must decide to do your part, decide to be consistent(remember last weeks email) to what it will take to get you there, remember the changes that will happen to not only your health and to your capacity to handle more but to actually ENJOY MORE OF YOUR BEAUTIFUL LIFE.
Then, you must adopt TRUST that change is possible, and it is possible for you.
After you've made the choice & adopted trust,
explore some of my favorite tools and practices:
Neural Integration Adjustments:
This is our work at Heart of Life, I cannot express enough how powerful of shifts come from working with the root of everything, your nervous system. To receive support and guidance through this process is truly a game changer.
Do New Things:
Adopt a student's mindset to try and learn new things always, break up with your comfort zone and do something different or challenging. Read or listen to new ideas. Doing new things means new neural synapses, which means growth!
Breathwork and Meditation:
Some of the most powerful and quick shifts I've experienced have come from this work. The idea is actively creating a changed state in your body and then basking in the new frequency.
Celebrate Wins: You may not be where you WANT to be yet, but your choices and awareness MOVE you in the right direction. Looking back over your life, celebrate what you have achieved, how far you have come. Celebrate small action and alignment daily, and celebrate other people's wins - they are expanding your lens of what is possible!
Focus on Gratitude:
One of THE most powerful emotions, gratitude will shift your bandwidth, practice by focusing on all things you have and are grateful for from your home, to your shoes, to your opportunities. There is SO MUCH to be grateful for.
Become Aware of your Shifts:
Becoming AWARE of your wins, of your gratitudes, of the change in how your view people and the world is the name of the game! Accepting your "stuff" will continue to come up and becoming aware of it quicker and quicker, and shifting to an empowered state is how you will continue to increase your capacity for growth and change.
I hope that you can begin to find an open mind and heart to embrace and accept the challenges and to continue to grow your bandwidth and really receive the full opportunity out of your one beautiful life!
In gratitude and good health,
Dr. Jessica Goyke
How to Create & Keep Healthy Boundaries
Why Boundaries?
Many of you have seen my drawing of your Nervous System, your processing system, the point being that your nervous system is taking in HUNDREDS of inputs each day. Creating Healthy Boundaries is about reducing and limiting unnecessary stressful input, so you continue to feel and function at your best.
It's helpful to Start by Identifying any Poor Boundaries:
Some common examples of this are:
- Feeling like a Slave to Social Media
- Always saying Yes, even when it's at a detriment to you
- Continuing to participate in relationships that are hurtful, harmful, or unfulfilling
Last week, we talked about how Vibration organizes water, and every cell and tissue of our bodies.
The vibration of our nervous system is also responsible for organizing our Boundaries.
When we give energy to our poor boundaries and respond exactly as we have in the past, we continue to create the same low frequency in our nervous system, which overtime means we feel less vibrant, & move away from our optimal expression.
Once you've had the chance to Identify any areas of Poor Boundaries for yourself, you have the Opportunity to expand on how you would like to see yourself show up in that situation instead.
This is the beginning of the process of vibrationally creating new healthy boundaries.
- For example, perhaps you would like to feel connected to your own authentic voice, less influenced by the outside world and media.
- Perhaps you want to have the strength, courage and discernment to say "No" when it's best for your wellbeing.
- Perhaps you would like all of your relationships to be with people who make you smile, laugh and grow.
Once you have your new perspective, the real work begins by Rewiring the Response of your nervous system in each situation that follows. What I mean by this is, I want you to begin thinking about each new experience from this moment forward as a "test" for you to show up as the person with your New Boundaries. You will pass the "test" by responding in a way that honors your new vibrational boundaries.
Let's give you some examples:
- You realize you have the opportunity to go on your social media during your lunch break today. From your new vibrational frequency, you decide to take 10 minutes to journal and listen to your inner voice instead.
- You get invited to support a co-worker, but you realize that you're best interest is to take some time for you tonight. You respond to your test by honoring your own needs and suggesting rescheduling with your co-worker.
- You realize you are about to make plans out of habit with someone who doesn't respect you, instead you make yourself open to making new like-minded friends by going to a Meetup of your favorite hobby,
*You will create New Healthy Boundaries, by responding as the person who already embodies your New Boundaries, this creates new Neural Pathways and Patterns that serve you. On the other hand you will continue to create poor boundaries by reacting in the same way you have previously and not honoring your new needs. It can be easy to slip into old ways, no judgement when this happens, know that with time and practice it becomes natural and easy to maintain your New Healthy Boundaries. Think of each time a challenge comes up as a new opportunity to rewire your nervous system & create an Optimal Life.
Neural Integration, the process I lead people through at Heart of Life, accelerates your process of creating new healthy boundaries and raising your overall vibration by helping to process and integrate built up stress of the past. Stress of the past is what most often causes us to REACT in old patterns instead of responding in new ways to our "test" situations that come up. When these old patterns integrate it becomes much easier to create New Healthy Boundaries.
As you continue to embrace this time and your inner work, I hope that you can find peace with where you are now, and excitement for where you are going. You are exactly where you need to be! I am always here to support and guide, please reply if you have questions.
In love and vitality,
Dr. Jessica Goyke
The Importance of Returning to a High Vibration
The Importance of Returning to a High Vibration
In light of everything that's going on in the world, my heart goes out to humanity, and although everyone is walking a unique experience at this time I know that our healing work remains. I am here to remind you of the importance of returning to a high vibration.
What is VIBRATION?
One example is how water on a hot stove top will boil and steam, while in the freezer it becomes ice. The difference in vibration of the particles composing water determine a different organization of matter and hence a very different appearance on the outside.
Just as vibration organizes water, it organizes every cell and tissue of our bodies.
The higher the vibration of our nervous system, the greater the organization and intelligence running through every cell and tissue of our body. Meaning the greater health, vitality, more resilience and more compassion you will experience.
The lower the vibration of our nervous system, the lower the organization and intelligence running through every cell and tissue of our body. Meaning less health, less vitality, sickness, symptoms, dis-ease will become your normal state.
The chart below, created by David Hawkins, describes different emotional states coordinated with varying levels of vibration in the body. It is read from the bottom to the top, as the lowest to highest vibrational states of emotion.
Note: Fear, Anger and Shame are some of the lowest states. Experiences that I know are very commonly being experienced over the last week and half to several months. Emotional states on the lower half of our chart DIS-CONNECT us and lower our vibration.
Now, I experience these lower states too from time to time. The goal is not to be perfect or avoid these feelings, but rather if we do not want to lower the vibration of our physical bodies and lower our wellbeing, we must consciously use our power to SHIFT our vibration to a higher state again and again.
Neutrality, Acceptance, Joy, are each higher states. Your ability to shift comes in the form of the opportunity to experience these feelings. Vibrational states that make us more whole, that increase our vibration.
How do I Raise my Vibration?
Singing, Dancing, Praying, Journaling, Practicing Forgiveness, Meditating are just some examples that have the chance to completely shift your state.
Which ones are your practicing this week?
I hope that you are embracing your inner work at this time, I hope that you can practice finding acceptance and love for yourself and others each and every day. Know I am always willing to be an ear to listen if you need one.
In love and vitality,
Dr. Jessica Goyke
What Can We Learn From the Blue Zones About Living Optimally?
What Are The Blue Zones??
This week I've been re-visiting the Blue Zones, a study I often reference to each of you in the Intro to Optimal Living class. These “Blue Zone” regions are incredible because the people there live not only longer, but better. Besides having a large percentage of people that live to 100, the aging population also remains active well into their 80 and 90s, and typically do not suffer the degenerative diseases common in most of the industrialized world.
What is the Difference??
The evidence-based common denominators of all the Blue Zones regions, called the Power 9 are listed below:
1. Move Naturally. Moving naturally throughout the day — walking, gardening, doing housework — is a core part of the Blue Zones lifestyle.
2. Purpose. The Okinawans call it ikigai and the Nicoyans call it plan de vida. Knowing why you wake up in the morning makes you healthier, happier, and adds up to seven years of extra life expectancy.
3. Down Shift. Stress is part of life, but Blue Zones centenarians have stress-relieving rituals built into their daily routines. Adventists pray, Ikarians nap, and Sardinians do happy hour.
4. 80% Rule. People in Blue Zones areas stop eating when their stomachs are 80% full and eat their smallest meal in the early evening.
5. Plant Slant. Beans are the cornerstone of most centenarian diets. Vegetables, fruit, and whole grains round out the rest of the diet and meat is eaten in small amounts.
6. Wine @ 5. Moderate but regular consumption of wine (with friends and/or food) is part of the Blue Zones lifestyle.
7. Belong. Being part of a faith-based community adds four to 14 years to life expectancy.
8. Loved Ones First. Having close and strong family connections (with spouses, parents, grandparents, and grandchildren) is common with Blue Zones centenarians.
9. Right Tribe. The world’s longest lived people have close friends and strong social networks.
How many of these do you partake in already?
What are some new habits you may want to prioritize after reading this list?
Take the Blue Zones Test to Calculate your Health & Longevity According to These Principals:
This test calculates your life expectancy and how long you'll stay healthy. They send you personalized recommendations for getting the most good years out of life.
Your Nervous System is Overwhelmed
When you are lashing out, when you are shutting down, when you feel separate, your nervous system is overwhelmed.
The same way you would sooth an unhappy child, your nerve system can be soothed as well.
Self love softens the nervous system.
You do not need to do better or do more to deserve the love and nourishment that your nerve system needs to relax & restore balance, you can simply choose to love yourself more now.
On a consistent basis, practicing self love enhances quality of life and health.
So what is self love?
•Giving yourself the words you wish to hear from others
•Giving yourself a hug
•Smiling into your own eyes in a mirror
•Loving the you that shows up exactly as you are
Your Nerve System and Uncertainty
"The quality of your life is related to the quality of your relationship with uncertainty."
Maybe it is your schedule, your family visiting town, travel, not knowing when you will have time to get to the never ending to-do list. What is your relationship with uncertainty? Does it bring up fear, doubt, anxiety, like it often does for me?
If so, this is a hardwired neurological response, and you ought to know that it is completely NORMAL!
It is a response that has been programmed for hundreds of years to keep you safe, which is essential for life.
When you are looking to get out of survival and move into "thrive-al," a far more enjoyable quality of life, it's important to have the tools to change your relationship with uncertainty.
If your relationship with uncertainty is putting you into stress or shutdown:
You may have an inflexible nervous system,
You may experience a lot of emotion but not a lot of higher level thinking,
You may be less able to see new possibilities,
You may be shutting down valuable connection with others.
How to change your automatic response to uncertainty:
-Connect with Others that are Thriving
-Connect with Your Body
-Play
-Increase your Sense of Purpose
The 80/20 Rule!
Remember that 80/20 Rule?!
I'm going to guess because you are reading this you are either on a health-focused journey or always striving to improve yourself as a person. With that in mind, you may get into a rut of thinking you are aiming to be perfect in these areas. This is simply not true!
You are meant to enjoy life's experiences, this is why I live and teach about the human body's resilience. The 80/20 Principe works for most to allow for a healthy mind/body relationship with our food.
A brief description: 80% of the time fuel your body with health-FULL nutrient and mineral rich foods, AKA lots of plants and vegetables! 20% of the time allow yourself to enjoy experiences with absolutely no guilt or shame. This does not include abusing your body, if you have an allergy or serious healing journey, but rather enjoying your version of pleasure, a "healthy" modified version or not, once in a while! If you are not yet aware, your body is far beyond just physical, this 80/20 rule allows for optimal mental and emotional health.
How to do it wrong: I used to eat something I thought was "bad" and have story that "I am going to breakout because I ate this" or assure myself that "I worked out so I deserve this" - these thoughts continued my cycle of guilt and shame for many years. I also used to find myself judging others for eating "bad" foods, because I couldn't eat them without feeling bad - this did nothing but hurt myself, as judgment is a rather toxic thought that if held onto for a long period of time causes your biology to release hormones and neurotransmitters that breakdown cells and tissues. Thankfully, these are stories of the past with the 80/20 rule!
Play with it: Some will feel more aligned with 90/10 or 70/30, the goal is to give yourself permission to be both optimizing AND experiencing your beautiful life!
September is Self-Care Awareness Month
What is Self-Care?
Self care is the sum of actions, beliefs, and practices that allow you to live the most fulfilling life possible. Self care will have different meaning for you depending on your values and the phase of life you are in.
Some Common Reasons for Self-Care:
Bring balance to your hectic schedule,
To allow your body to heal,
Fill up your cup after giving your time/energy to family or others,
Connect you with your fullest potential to create and give back,
Allow you to relax and release stress,
Opening yourself up to enjoy your life.
How to put Self-Care awareness month into practice:
Ask: What do I value most?
Ask: What activities/places/people make me feel the best?
Ask: Am I including my values and what makes me feel good in my life on a consistent basis?
Ask: How can I do this better?
Begin! Take action immediately!
As you identify what self-care means for you, and you begin practicing living this way consistently, I guarantee you more energy and enthusiasm for yourlife. Our monthly events are intended to be a source of self-care and resources to help you live optimally today. Check out what we've got on the calendar forSeptemberbelow!