Time Stamps:

0:00 - Introduction

2:15 - Celebrating Christmas in Australia

5:30 - Flexible Mindset for Fitness

8:45 - Calorie Management Strategies

12:10 - Maintaining Weight During the Holidays

15:25 - Importance of Protein Intake

18:50 - Low-Calorie Drink Options

22:00 - Self-Care Strategies

28:01 - Triggering Family Members & Inner Child

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00:00 - Personal Stories & Social Media

08:06 - Overcoming Childhood Fears

16:14 - Family Connections in Greece

24:20 - Travel with Kids & Solo Retreats

32:26 - Ultra Running Insights

40:35 - Training for Mental Health

48:42 - Enjoyable Self-Care Practices

56:51 - Irish Stone Lifting Tradition

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00:45 - Introduction to the Nervous System

2:30 - What Are the 4F's?

5:15 - Signs of a Dysregulated Nervous System

8:00 - Emotional Eating Explained

10:30 - Practical Tips for Regulation

12:45 - The Role of Mindfulness

15:00 - The Importance of Nature

17:30 - Breathing Exercises 20:00 - Strength Workouts and Stress Relief

22:15 - Reflecting on Personal Experiences

25:00 - The Impact of Social Connections

28:00 - Identifying Triggers

31:00 - Self-Care Practices

34:00 - The Power of Routine

38:00 - Closing Thoughts on Regulation

41:00 - Final Q&A

44:00 - Key Takeaways and Resources