Wellness Fourplay

Episode 37: The Danger of Spinning Plates! Hello and WELCOME to the WELLNESS FOURplay Podcast! We are Dr. Dondee & Marci Nettles. We are a former Family Wellness Chiropractor and AM Talk Radio Host (Dondee) and a former Police Detective (Marci). We are now investigating all angles of Health and Wellness topics, and sharing the knowledge, to empowering you to be your own Health Advocate. We know that Knowledge is the foreplay to your Wellness, and we want to equip you to be your own Super Hero on your Wellness journey. In every episode, we ask FOUR questions around a certain Wellness topic, giving you the knowledge you need to have the health you so desire. Here are the four questions: 1. WHAT ARE SPINNING PLATES? 2. WHAT ARE THE DANGERS OF HAVING TOO MANY SPINNING PLATES? 3. HOW CAN WE PRIORITIZE OUR SPINNING PLATES? 4. WHERE CAN YOU CONTINUE TO FOLLOW US? Please check out our website at https://DondeeAndMarci.com Follow Marci at: https://linktr.ee/MarciNettles Follow Dondee at: https://linktr.ee/DondeeNettles #WellnessFOURplay #SpinningPlates #Priorities #Habits #DondeeAndMarci #TheBiohackingTeam

EPISODE 36: Waking Up Tired, The Most Common Remedy! Welcome to the Wellness FOURplay Podcast, with Dr. Dondee and Marci Nettles!   We are Dr. Dondee & Marci Nettles, a former Family Wellness Chiropractor and AM Talk Radio Host (Dondee) and former Police Detective (Marci).   We are now investigating all angles of Health and Wellness topics, and sharing the knowledge, to empowering you to be your own Health Advocate.   We know that Knowledge is the foreplay to your Wellness, and we want to equip you to be your own Super Hero on your Wellness journey.   In every episode, we ask FOUR questions around a certain Wellness topic, giving you the knowledge you need to have the health you so desire.    Here are the four questions this week: 1. WHY ARE COFFEE & ENERGY DRINKS SO POPULAR? 2. WHAT HEALTH RISKS ARE ASSOCIATED WITH DRINKING COFFEE & ENERGY DRINKS? 3. HOW MUCH CAFFEINE IS FOUND IN COMMON COFFEE AND ENERGY BRANDS? 4. IS THERE A HEALTHY ENERGY ALTERNATIVE?   Please check out our website at https://DondeeAndMarci.com (Take the 5 Day Healthy Energy Swap Challenge) Follow Marci at: https://linktr.ee/MarciNettles Follow Dondee at: https://linktr.ee/DondeeNettles   #WellnessFOURplay #ENERGY #HealthySwapChallenge #Caffeine #DondeeAndMarci #TheBiohackingTeam

EPISODE 35: SUGAR Hello and WELCOME to the WELLNESS FOURplay Podcast! We are Dr. Dondee & Marci Nettles, former Family Wellness Chiropractor and AM Talk Radio Host (Dondee) and former Police Detective (Marci). We are now investigating all angles of Health and Wellness topics, to share knowledge and empower you to be your own Health Advocate. We know that Knowledge is the foreplay to your Wellness, and we want to equip you to be your own Super Hero on your Wellness journey. In every episode, we ask FOUR questions around a certain Wellness topic, giving you the knowledge you need to have the health you so desire. Here are the four questions this week: 1. WHAT ARE THE DIFFERENT KINDS OF SUGAR AND ARE THERE SOME THAT ARE HEALTHIER THAN OTHERS? 2. WHAT HAPPENS TO THE SUGAR WE CONSUME? 3. WHY DO WE THINK WE NEED SOMETHING SWEET? 4. WHAT CAN HIGH LEVELS OF SUGAR CONSUMPTION LEAD TO? For additional information, please watch “The Truth About Sugar” here: https://youtu.be/9E9bnjwQG9s Please check out our website at https://DondeeAndMarci.com Follow Marci at: https://linktr.ee/MarciNettles Follow Dondee at: https://linktr.ee/DondeeNettles #WellnessFOURPlay #DondeeAndMarci #Sugar #Obesity #Knowledge #TheBiohackingTeam

EPISODE 34: How the Way You See Yourself (Identity) Forms Your Habits!   Hello and WELCOME to the WELLNESS FOURplay Podcast! We are Dr. Dondee & Marci Nettles. We are a former Family Wellness Chiropractor and AM Talk Radio Host (Dondee) and a former Police Detective (Marci). We are now investigating all angles of Health and Wellness topics, and sharing the knowledge, to empowering you to be your own Health Advocate. We know that Knowledge is the foreplay to your Wellness, and we want to equip you to be your own Super Hero on your Wellness journey.   In every episode, we ask FOUR questions around a certain Wellness topic, giving you the knowledge you need to have the health you so desire.    Here are the four questions: 1. WHERE DOES OUR IDENTITY COME FROM? 2. HOW ARE YOUR HABITS FORMED BY HOW YOU SEE YOURSELF? 3. WHAT ARE WAYS YOU CAN START TO CHANGE THE WAY YOU SEE YOURSELF? 4. HOW CAN YOU START TO CHANGE HABITS YOU ALREADY HAVE? Please check out our website at https://DondeeAndMarci.com Follow Marci at: https://linktr.ee/MarciNettles Follow Dondee at: https://linktr.ee/DondeeNettles #WellnessFOURplay #Identity #HabitsAndYourIdentity #Habits #DondeeAndMarci #TheBiohackingTeam

Hello and WELCOME to the WELLNESS FOURplay Podcast! We are Dr. Dondee & Marci Nettles. Marci is a former Police Detective and Dr. Dondee is a former Family Wellness Chiropractor and AM Talk Radio Host. We are now investigating all angles of Health and Wellness topics, and sharing the knowledge, to empowering you to be your own Health Advocate. We know that Knowledge is the foreplay to your Wellness, and we want to equip you to be your own Super Hero on your Wellness journey. In every episode, we ask FOUR questions around a certain Wellness topic, giving you the knowledge you need to have the health you so desire.  Episode 33: How to Stay Healthy in a TOXIC World! We will be discussing Internal and External ways to avoid toxicity in your life! Here are this episode's questions: 1. HOW CAN YOU LOWER THE TOXICITY IN YOUR HOME? 2. HOW CAN YOU LOWER THE TOXICITY IN YOUR ENVIRONMENT? 3. HOW CAN YOU LOWER THE TOXICITY IN YOUR MIND & BODY? 4. WHAT RESOURCES CAN YOU USE TO LEARN MORE ABOUT HOW YOU CAN LOWER THE TOXICITY IN YOUR LIFE? DondeeAndMarci.com #Toxicworld #StayHealthy #WellnessFOURplay #DondeeAndMarci #TheBiohackingTeam    

We are very excited to introduce you to Noah G. Press McIntyre, Founder of The Discover Gratitude Movement. Noah is also an Internationally known Gratitude Coach, Speaker, Course Creator and Poet. He has been a practitioner of grateful living and mindfulness for over 35 years and holds a Masters Degree in Arts and Social Sciences, with a Concentration in Gratitude and Transformational Learning from Antioch University. EPISODE 32: “The Science of Gratitude.” with Noah G. Press McIntyre, MA, MS WELCOME to the WELLNESS FOURplay Podcast! We know that Knowledge is the foreplay to your Wellness, so we want to make sure you are equipping to be your own Super Hero in your Wellness journey. Every episode, we ask FOUR questions around a certain health topic, giving you the knowledge you need to have the health you so desire.  Here are this episode's questions: 1. DOES PRACTICING GRATITUDE SUPPORT OUR IMMUNE SYSTEM? IF SO, HOW? 2. HOW DOES PRACTICING GRATITUDE ELEVATE OUR MOOD AND OUR HAPPY HORMONES? 3. WHAT ARE SOME WAYS OF PRACTICING GRATITUDE WITH OURSELVES? 4. WHAT ARE NEW WAYS TO PRACTICE GRATITUDE IN GROUPS? Thank you for joining us on this Journey! Please subscribe to the Wellness FOURplay Podcast and give us a 5 STAR review and PLEASE SHARE this Episode. Then, please check out our Website at https://DondeeAndMarci.com Please follow Noah G. Press McIntyre on Facebook at: https://www.facebook.com/gratitudenoah AND, join the Discover Gratitude: The 108 Days of Gratitude Facebook Challenge at: https://www.facebook.com/groups/922634068105568 Follow Noah's website at: https://DiscoverGratitude.org  on Follow Noah on Instagram at: https://www.instagram.com/gratitudecoach/ Please #wellnessfourplay #gratitude #science #scienceofgratitude #mindfulness #transformationallearning #gratefulness #noahgpressmcintyre

EPISODE 31: B.I.I. PART 2 – EXPLANT TO HEALING WELCOME to the WELLNESS FOURplay Podcast! Episode 31. Review B.I.I.- See Wellness FOURplay Episode 22: Breast Implant Illness for more We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to be your own Super Hero in your Wellness journey. Every episode we ask FOUR questions around a certain health topic and then answer them,  equipping you with the knowledge you need to have the health you so desire.  1. WHEN YOU HAVE MADE YOUR DECISION TO EXPLANT, WHAT ARE THE OPTIONS? Explant, Explant with full capsulectomy, Explant with enbloc, Explant with enbloc and a breast Lift. 2. WHAT IS THE BEST MINDSET LEADING UP TO SURGERY? You are NOT your breasts! You are beautiful to your soul! It does not matter what you look like after you explant, but that you will be on the healing side to becoming the best version of YOU for yourself, your family, kids and this world. 3. WHAT ARE RECOVERY AND PAIN MANAGEMENT OPTIONS? Your Doctor will prescribe pain meds. Other options: Exparel Nerve Treatment, Arnica, Calms Forte (available at health food stores) 4. WHAT ARE PROPER EXPECTATIONS FOR HEALING AND DETOX? 1 to 2 months detox for every year the implants were in your body. Downtime is unique to each person. Surgeon will give recommendations. For Marci: Able to shower on day 2. Drain Tubes removed on Day 8. No reaching above shoulders for 2 weeks. No lifting anything over 5lbs for 6 weeks. Swimming in pool/jacuzzi on week 4. Lakes and River activities OK after week 8, along with upper body increased activity. To see our list of recommended BII products and the detox solutions we use, please go to DondeeAndMarci.com and choose “OUR FAVORITES.” We would love to have you help us get the BII word out to the world. Please subscribe to The Wellness FOURplay Podcast, give us a 5 STAR Review and PLEASE SHARE!! #WellnessFOURplay #BiiAwareness #BreastImplantIllness #detox #ProactiveWellness #TheBiohackingTeam

WELCOME to The WELLNESS FOURplay Podcast Episode 30: The Power of Prayer We KNOW that Knowledge is the “foreplay” to your Wellness, so we want to make sure you are equipped to optimize yours!  1. WHAT IS PRAYER? A solemn request for help or expression of thanks addressed to a higher power. A conversation between you and your creator that includes you talking and, through meditation, listening. 2. WHO ARE WE TALKING TO WHEN WE PRAY? God, our creator. In Genesis, the first book of the Bible, we see that God created everything: light, earth, water, air, plants, animals, and humans. God created the entire world out of nothing. And everything that God created, God called “good.” God saved the best for the last day of creation; he created man and woman in his own image. He is unchanging, love, faithful and knowable. Prayer is a way that we can get to KNOW God. 3. WHY DO WE PRAY? For most it is when something is hard or has gone wrong, a family member is sick, lost a job, or we need direction. For others, they have developed a relationship with God and have a prayer in their heart at all times, living their lives through His direction. We pray when others we care about are in need. 4. ARE ALL PRAYERS ANSWERED? YES! Be grateful and praise Him when they are answered the way you had hoped for. Be looking the door to open for your next opportunity IF it seems your prayer was not answered. When I prayed for an answer to my health struggles and asked God to show me WHY what we were doing wasn't working... the answer I received was definitely not what I expected. He is always working things out for good in our lives. We want to personally invite you back July 5th for Episode 31 where we will be talking about HEALING! I will have had my explant surgery (for more see Episode 22) and be 6 weeks into my healing. No matter where you are on your prayer journey, we would also love to ask for prayers for a successful procedure with rapid and complete healing with resolution of all symptoms!! Thank you so much for joining us for the FIRST 30 episodes of the Wellness FOURplay Podcast! Please subscribe, give a 5 star review and share with everyone you know! You can subscribe and see all of the previous episodes at DondeeAndMarci.com Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire! #WellnessFourPlay​ #ProactiveWellness​ #ActivateYourPower​ #GodIsWithYou​ #Pray​ #TheBiohackingTeam​ #EmpoweredWellness​ #wellness​

Welcome to The WELLNESS FOURPLAY Podcast Episode 29: Hydration Are you THIRSTY???

WELCOME to The WELLNESS FOURplay Podcast Episode 27: Nutrigenomics We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to be your OWN Super Hero in your wellness journey! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire!  1. WHAT IS NUTRIGENOMICS?  Nutrigenomics (nutrition + genomics) is the cutting-edge science that shows you how to create the best path for your health. Using plants and plant compounds to optimize the performance of your DNA. 2. HOW CAN NUTRIGENOMICS BENEFIT YOU? Utilizing the knowledge of Nutrigenomics, we can look beyond all the talk of nutrition fads and advertising that is everywhere. Nutrigenomics can give you a simplified roadmap of the specific nutrients and food that can influence our genes towards optimal health. 3. WHEN CHOOSING MY FOOD, WHAT SHOULD I BE AWARE OF? What benefits or problems can be associated with this food? GMO: Natural vs. modified i.e.: Virginia Tech splicing Rat genes in lettuce, Monsanto placing fish genes in tomatoes. Pesticides, Organic, Farm raised vs. wild caught, Caged vs. Free Range, Factory Farming vs. Pasture raised & grass fed cows and pigs, Home cooked vs. Fast food or preserved. 4. WHAT ARE EXAMPLES OF USING NUTRIGENOMICS? Certain genes can cause inflammation or help tame it. Food that turns off the inflammatory gene: onions, garlic, leeks, elderberries, capers, turmeric and radishes. Natural compounds that activate Nrf2, NRF1 and NAD pathways that reduce Oxidative Stress, increase Mitochondrial production and Sirtuin Activity (see Theories on Aging: Episodes 16, 17, 18) You are what you eat. Put some thought and research into it. Consider this... You get what you pay for... how good for you can the food be when it only costs $1? Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire! #WellnessFourPlay​ #ProactiveWellness​ #Nutrigenomics​ #ThePowerOfFood​ #Science​ #TheBiohackingTeam​ #EmpoweredWellness​ #wellness​ DondeeAndMarci.com

WELCOME to The WELLNESS FOURplay Podcast Episode 28: Mindset Do you feel in control of your life right now? Do you think your life is as good as it can get? What IF it could be EVERYTHING you wanted it to be?  1. WHAT IS MINDSET AND WHY IS IT IMPORTANT? - MINDSET is: The established set of attitudes/beliefs held by someone. We are BORN Limitless! Mindset is what we believe about ourselves and the world around us. 2. HOW IS OUR MINDSET DEVELOPED? Through Programming that starts while we are in the womb... Words that are spoken to us, expectations that are placed on us, how often we are told we can't do something or we are challenged to do more. Victories and failures... do you look at failures as negative? Programming creates beliefs, Beliefs create attitudes, Attitudes create feelings, Feelings determine Actions, Actions create results. (Positive and Negative). 3. HOW DOES WHAT I SAY, THINK AND LET INTO MY MIND MATTER? - “As a Man Thinketh in his heart... So Is He”- Proverbs 23:7 “Death and Life are in the power of the tongue.” – Proverbs 18:21​ “Whatever the mind can conceive and believe, it can achieve.” Napoleon Hill  Our brains are the greatest computer created... it can get bogged down and not perform because of what has been downloaded into it! 4. WHY MUST YOU STAY IN CONTROL OF YOUR MINDSET? - If you are not in control, someone else will be... their plan will not be serving of you. You will be placed in a box, left working as a mouse on a wheel, helping someone else who has a greater mindset than you. You have a great purpose for being on this planet! Think BIGGER, FASTER! Dream like you were a kid again!! We KNOW that Knowledge is the “foreplay” to your Wellness, so we want to make sure you are equipped to optimize yours! Contact us at DondeeandMarci.com with Episode ideas, for information on our Nutrigenomic Biohacking Regimen, Recommended Reading Library and any other requests for information! #WellnessFourPlay​ #ProactiveWellness​ #Mindset​ #WhatToSayWhenYouTalkToYourself​ #ThePowerOFYourMind​ #Science​ #TheBiohackingTeam​ #EmpoweredWellness​ #wellness​ DondeeAndMarci.com

WELCOME to The WELLNESS FOURplay Podcast Episode 26: Epigenetics We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to be your OWN Super Hero in your wellness journey! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire! 1. WHAT IS EPIGENETICS?  The study of how Genes/DNA can be influenced, for a different expression, by your behaviors and environment. 2. WHY IS UNDERSTANDING IT IMPORTANT?  Awareness is power and gives you the knowledge that your choices matter. -Where you live, who you associate with, the air you breathe and water you drink... even the thoughts you think and habits you have, can influence the way your genes express themselves. 3. HOW DO ENVIRONMENTAL AND OTHER TOXINS FIT INTO EPIGENETICS?  Ground water is susceptible to pollutants: road salt, toxic substances from mining sites and even used motor oil may seep into groundwater. It is even possible for untreated waste from septic tanks and toxic chemicals from underground storage tanks and leaky landfills to contaminate groundwater.  The air we breathe: Whether it comes from your car's exhaust pipe, dirty smokestacks or a forest fire, air pollution can be deadly and cause extremely negative gene expression. Screen time: Overstimulation by blue lights, EMF's, 5G etc. More to come on a future episode. 4. WHAT ARE SOME EXAMPLES OF THE CONSEQUENCES OF EPIGENETICS? - The immediate effects of drinking polluted water can include contraction of cholera, typhoid fever and dysentery while the long-term effects include serious damage to the kidney, liver, bone and brain. Toxic air pollutants pose different risks to health depending on the specific pollutants, including: Cancer, including lung, kidney, bone, stomach, Harm to the nervous system and brain. Birth defects, Irritation to the eyes, nose and throat, Coughing and wheezing-Impaired lung function, Harm to the cardiovascular system and Reduced fertility. Habits such as smoking and drinking alcohol can have extremely negative results while exercise can have very good influence over your genes. Jim Rohn said, You become the average of the 5 people you hang around most. Are they positive or negative? Do they think BIG or small? Are they health conscious or not? Are they rich or poor (monetarily, dreams, goals, contribution)? What you think about, you BRING about! Don't dwell on your past, but the possibilities of the future! Dream BIG, FASTER!! Join us for Episode 27 where we will be talking about Nutrigenomics and how you can eat your way to positive genetic expressions. Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire! #WellnessFourPlay​ #ProactiveWellness​ #Epigenetics​ #Attitudes​ #Habits​ #Environment​ #TheBiohackingTeam​ #EmpoweredWellness​ #wellness​ DondeeAndMarci.com

WELCOME to The WELLNESS FOURplay Podcast Episode 25: Genetics and Your Genes We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to be your OWN Super Hero in your wellness journey! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire! 1. WHAT IS GENETICS?  Genetics is the study of genes and the variation of characteristics that are influenced by genes—including physical and psychological characteristics. All human traits, from one's height to one's fear of heights, are driven by a complex interplay between the expression of inherited genes and feedback from the environment. 2. HOW ARE YOUR GENETICS DETERMINED?  Through GENES you get from your mom and dad. A gene is the basic unit through which genetic information is stored and passed between generations. Physically, a gene is a specific section of one of the long, double-helix-shaped DNA molecules that appear in each cell of the body. The genome is the entirety of the genetic material contained in an individual. Human DNA is estimated to contain between 20,000 and 25,000 genes. The vast majority of each person's genome is identical to that of the next person, but the portion that differs is consequential for how individuals develop. 3. WHAT DO YOUR GENETICS TELL YOU?  In addition to visible traits like weight and eye color, psychological qualities such as personality traits (such as being extroverted and being agreeable), intelligence, risk of mental illness, and many others are to some extent influenced by genetics. Genes do not account for all of the differences between people on these characteristics, but research indicates that they have a substantial impact. Body types: Ectomorph, Mesomorph and Endomorph 4. ARE YOU BOUND BY YOUR GENETICS OR CAN THEY BE INFLUENCED?  To some extent you are bound. Traits you are born with... you can alter them chemically or surgically, but your GENES are the same. There are many ways that you can influence your genes and how they express themselves. - Epigenetics: Epigenetics is the study of how the environment and other factors can change the way that genes are expressed.  Nutrigenomics - Nutrigenomics aims to identify the effects that the nutrients, in your food or natural compounds, have on the function and expression of the genes in your body. Join us for Episode 26 where we will be talking more on Epigenetics and how you can take more control of the effects it is having on your genetics. Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire! #WellnessFourPlay​ #ProactiveWellness​ #Genetics​ #Genes​ #ItsYourParentsFault​ #TheBiohackingTeam​ #EmpoweredWellness​ #wellness​ DondeeAndMarci.com

WELCOME to The WELLNESS FOURplay Podcast Episode 24: The 7 Areas Of Mastery! We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to be your OWN Super Hero in your wellness journey! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire!  1. WHY ARE THERE 7 AREAS OF MASTERY AND WHAT ARE THEY?  Our lives are made up of a balance of these 7 areas and they all must be addressed individually but are vital pieces of the puzzle that makes up YOU! Physical Body, Emotions & Meaning, Relationships, Time, Work/Career/Mission, Finances, Celebrate & Contribution 2. WHAT DO THESE 7 AREAS HAVE TO DO WITH WELLNESS AND IS ONE AREA MORE IMPORTANT THAN THE OTHERS? To have a fulfilled life, you need to develop and grow in all areas. Each of the areas has an effect on the others... making small, positive changes (shift in thinking, strategy, and/or execution) in one, will make positive change overall. Learning and developing new understanding in one area can shift the way you think in others. 3. WHY IS BALANCING THE DIFFERENT AREAS SO IMPORTANT?  Focusing on only one and ignoring the others can create emergency, life and death situations, relationship stresses, money worries and more. 4. HOW IS WELLNESS FOURplay GOING TO ASSIST YOU ON YOUR JOURNEY TO MASTERY?  We will be bringing you a balanced offer of the 7 areas of Mastering your Life! Special Guests Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire! #WellnessFourPlay​ #ProactiveWellness​ #7AreasOfMastery​ #Focus​ #TheBiohackingTeam​ #EmpoweredWellness​ #wellness​ DondeeAndMarci.com

WELCOME to The WELLNESS FOURplay Podcast Episode 23: Cow's Milk Does it REALLY do a body GOOD? We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to be your OWN Super Hero in your wellness journey! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire!  1. DOES DRINKING COW'S MILK REALLY “DO A BODY GOOD”? No, that is a catch phrase coined by an industry that makes a lot of money on humans purchasing milk. The Federal Trade Commission (FTC) recently asked the United States Department of Agriculture (USDA) to look into the scientific basis of the claims made in the “milk mustache” ads. Their panel of scientists stated: Milk does not benefit sports performance. There's no evidence that dairy is good for your bones or prevents osteoporosis — in fact, the animal protein it contains may help cause bone loss! 2.WHY IS COW'S MILK NOT GOOD FOR HUMAN CONSUMPTION? Until 10,000 years ago we didn't domesticate animals and drink cow's milk. The majority of humans naturally stop producing significant amounts of lactase, the enzyme needed to properly metabolize lactose, the sugar in milk, sometime between the ages of two and five. In fact, for most mammals, the normal condition is to stop producing the enzymes needed to properly digest and metabolize milk after they have been weaned. Our bodies just weren't made to digest milk on a regular basis. Instead, most scientists agree that it's better for us to get calcium, potassium, protein, and fats from other food sources, like whole plant foods: vegetables, fruits, beans, whole grains, nuts, seeds, and seaweed. 3. WHAT ARE SOME OF THE FRIGHTENING FACTS ABOUT MILK? Increased risk of prostate cancer, ovarian cancer. May trigger type 1 diabetes through molecular mimicry. Higher rate of multiple sclerosis, increased IGF-1 (Insulin-like Growth Factor-1) that has been implicated in several cancers. Increased cholesterol levels (human and animal studies) and atherosclerosis (animal studies). Milk protein (casein) found to promote cancer by a carcinogen in experimental animal studies.  D-galactose has been found to be pro-inflammatory and promotes aging.  Linked to acne.  Implicated in constipation and ear infections.  Most common self-reported food allergen in the world. Much of the world's population (75%) cannot adequately digest milk due to lactose intolerance. Environmental Concerns. 4. WHAT OTHER MILK ALTERNATIVES ARE THERE AND OPTIONS FOR CALCIUM/BONE SUPPORT?  Almond Milk: Almond milk has a light, sweet, nutty flavor and is low in calories, fat and carbohydrates. Coconut Milk: Coconut milk has a creamy, milk-like consistency and a sweet, coconut taste. It contains no protein, little to no carbohydrates and is high in medium-chain triglycerides (MCTs), a type of saturated fat. Oat Milk: Oat milk has a mild, sweet flavor. It is high in protein and fiber, but also high in calories and carbohydrates. Oat milk contains beta-glucan, which can help lower cholesterol and blood sugar levels. are our preferred options. Rice Milk: Rice milk is the most hypoallergenic nondairy milk. It is low in fat and protein yet high in carbohydrates. Soy Milk: Soy milk is made from whole soybeans or soy protein isolate. It has a creamy, mild taste and other than goats milk, is the most similar in nutrition to cow's milk. Soy milk is often seen as controversial, though drinking soy milk in moderation is unlikely to cause harm. Cashew Milk: Cashew milk has a rich and creamy taste and is low in calories, carbohydrates and sugar. On the downside, it contains very little protein, and may not be the best option for those with higher protein requirements. Macadamia Milk: Macadamia milk is a relatively new milk to the market. It's made from macadamia nuts and has a rich, creamy taste. Macadamia milk is high in monounsaturated fats and low in calories and carbohydrates. For healthy bones, get plenty of exercise, vitamin D (sun and supplement 2,000 IU daily). Eat “calcium rich” foods: dark green leafy vegetables, sesame tahini, sea vegetables, and sardines or salmon with the bones. Note: If you have to feed your child formula from milk, don't worry. The milk in infant formula is hydrolyzed or broken down and easier to digest (although it can still cause allergies). Once your child is a year old, switch him or her to real food and almond milk. Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire! #WellnessFourPlay​ #ProactiveWellness​ #CowsMilk​ #BoneHealth​ #SacredCows​ #TheBiohackingTeam​ #EmpoweredWellness​ #wellness​ DondeeAndMarci.com

WELCOME to The WELLNESS FOURplay Podcast Episode 22: B.I.I. - What every Woman with Breast Implants, or considering them, MUST know! What every Woman with Breast Implants, or considering them, MUST know! We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to be your OWN Super Hero in your wellness journey! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire!  1. WHAT IS B.I.I.?  Breast implant illness (BII) is a term that some women and doctors use to refer to a wide range of symptoms that can develop after undergoing reconstruction or cosmetic augmentation with breast implants. It is also sometimes referred to as autoimmune/inflammatory syndrome induced by adjuvants (ASIA). BII can occur with any type of breast implant, including silicone gel-filled, saline-filled, smooth surface, textured surface, round, or teardrop-shaped. BII is not currently recognized as an official medical diagnosis, and there is no diagnosis code for it. It is poorly understood and hasn't been studied much as a unique condition. Implants are a foreign object placed inside of the body that our Immune Systems actively go to war with. May 2, 2019, the FDA issued a statement acknowledging breast implant illness and the systemic symptoms caused by silicone. Saline was said to be safe... WHY are they listed? The casing of the implant is SILICONE that contains: Methyl Ethyl Ketone (neurotoxin), Cyclohexanone (neurotoxin), Isopropyl Alcohol, Acetone (neurotoxin), Urethane, Polyvinyl Chloride (neurotoxin), Amine, Toluene (neurotoxin/carcinogen), Dichloromethane (carcinogen), Chloromethane, Ethyl Acetate (neurotoxin), Sodium Fluoride, Lead-based solder, Formaldehyde, Oakite (cleaning solvent), Methyl 2-cyanoacryltes, Ethylene Oxide (carcinogen), Xylene (neurotoxin) -2-Hexanone, Stearic Acid, Zinc Oxide, Phenol (neurotoxin), Benzene (carcinogen/neurotoxin), Lacquer Thinner, Epoxy Resin, Metal Cleaning Acid, Heavy metals, and more! 2. WHAT ARE THE SYMPTOMS OF B.I.I. AND POTENTIAL MIS-DIAGNOSIS THAT CAN BE MADE?  BII impacts each individual in a unique way. Symptoms can include: Joint and muscle pain, chronic fatigue, memory and concentration problems, breathing problems, sleep disturbance, rashes and skin problems, dry mouth and dry eyes, anxiety, depression, headache, hair loss, gastrointestinal problems and more. The symptoms can appear any time after implant surgery — some people develop symptoms immediately, while some develop them years later. A lot of the symptoms of BII are associated with autoimmune and connective tissue disorders, such as lupus, rheumatoid arthritis, and scleroderma. Some people who have BII also get diagnosed with a specific autoimmune or connective tissue disorder, but many do not. 3. WHY ARE WE TALKING ABOUT B.I.I.?  B.I.I. is a real illness that women with, and those thinking about, implants MUST know about. 100's of 1000's of women have already taken measures to recover from B.I.I. Marci has been working through many of the above symptoms for years, attributing them to incidents in her life: Car accidents, brain injuries, concussions, spine surgeries, full anesthesia 5 times in a 4-month span, pain medications, turning 50. Diet, exercise, sleep, heavy metal detox, mindset and Biohacking Synergy has kept her highly functional and undiagnosed, but not alleviated the symptoms she is living with. Marci's current list of symptoms: Fatigue, brain fog, memory loss, cognition problems, muscle pain and weakness, joint pain (neck, back, hands, feet, shoulder), weight problems (weight gain, bloating), inflammation, poor sleep, dry eyes with a decline in vision, low libido, headaches, ear ringing, metallic taste and dry mouth, mouth sores, sudden food intolerances, bouts of dehydration for no reason, numbness and tingling in left arm, cold and discolored feet/hands (Reynaud's Syndrome), pain and burning around left breast and underarm, depression, anxiety, mood swings, throat tickles with coughing fits, hair loss/dry hair, tingle and burning down left side of face/shoulder/arm. Thanks to prayer, resources and information showed up... Clubhouse Room Facebook Group with 140k+ members Website. The Heal is REAL Friend (personal experience & clients). Over the past 2 months, an awareness of BII has put her personally on a healing journey. 4. WHAT'S NEXT?  In many, but not all cases, surgery to remove the breast implants improves or completely resolves the BII symptoms. Explant surgery scheduled for August 4, 2021 or sooner with God's grace. For more information on BII, Marci's Biohacking regimen, Heavy Metal detox smoothy, the Facebook Support Group and Website, please contact us at DondeeAndMarci.com and make sure to mention Episode 22 and what specific information you would like. #WellnessFourPlay​ #ProactiveWellness​ #BII​ #BreastImplantIllness​ #AutoImmuneDisorders​ #TheHealIsReal​ #TheBiohackingTeam​ #EmpoweredWellness​ #wellness

WELCOME to The WELLNESS FOURplay Podcast Episode 21: DVT We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to be your OWN Super Hero in your wellness journey! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire! 1. WHAT IS DVT? A potentially life-threatening blood clot in a vein deep inside your body, usually your legs. 2. WHO IS AT RISK OF DEVELOPING DVT? People over 40 years old are more likely to develop DVT. Travelers on long flights or car rides, people who sit for prolonged periods of time, smokers, people on bed rest, pregnancy, obesity, trauma and injury to veins, recent surgery, high cholesterol, being on birth control pills. 3. HOW WOULD I KNOW IF I HAVE DVT? WHAT ARE THE SYMPTOMS? Leg swelling that comes on without warning, pain or soreness in the thigh, calf or leg when you stand or walk. Can affect the arm as well, but much less common, Warmth to the touch in the area that hurts, Skin that is red or blue. NOTE: If a blood clot breaks free and moves through your bloodstream, it can get stuck in a blood vessel of your lungs and be LIFE-THREATENING! Doctors call this a Pulmonary Embolism, or PE. Some people don't know they have DVT until this happens. Signs of PE include: Shortness of breath, Chest pain, that's worse when you take a deep breath, coughing up blood, increased heart and pulse rate. THESE ARE EMERGENCY SITUATIONS! DO NOT TAKE A CHANCE! CALL 911 IMMEDIATELY!! 4. WHAT CAN I DO TO PREVENT OR TREAT DVT? Because having DVT, doesn't always have symptoms, AVOID RISK FACTORS. Lose weight, leg exercises for 5 minutes per 30 mins. of prolonged sitting (get up and walk around, calf raises & pointing your toes, ankle rotations, knee raises), compression socks, stop smoking, eat alkaline foods for cholesterol, schedule surgery after-care, choose other methods of birth control, regular exercise. Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire! #WellnessFourPlay​ #ProactiveWellness​ #DVT​ #MOVEyourBody​ #CanBeFatal​ #TheBiohackingTeam​ #EmpoweredWellness​ #wellness​ DondeeAndMarci.com

WELCOME to The WELLNESS FOURplay Podcast Episode 20: Posture - The Window to Wellness   We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to be your OWN Super Hero in your wellness journey! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire!    1. WHAT IS POSTURE? Posture is the position in which someone holds their body when standing or sitting. We will be talking about posture and why it is vital to your wellness.   2. WHY IS HAVING GOOD POSTURE SO IMPORTANT?  It determines how efficiently your Nervous System (spine, spinal cord and spinal nerves) functions, and as a result how well YOU function.  It can also determine whether you experience osteoarthritis, and how to minimize it.  It can even determine if you are able to have children.   3. WHAT DOES HAVING BAD POSTURE FEEL LIKE?  The obvious... headaches, back pain, shoulder pain, knee and hip pain, but often less obvious feelings are numbness, infertility, bedwetting past 5 years old, chronic ear infections, allergies, cold hands or feet, abnormal menstrual cycles, vision, taste and smell decrease, and MANY more.   4. WHAT CAN BE DONE TO IMPROVE POSTURE?  First determine if you have abnormal posture by two quick home evaluations: Check the soles of your hard soled/heeled shoes (dress shoes preferably). If soles are worn unequally, left to right, you have a posture problem. Place two bathroom scales on the floor side by side, calibrate and stand on them at the same time. Anything over 5 pounds difference on the scales indicates you have a posture problem. For the link to the Posture Correction Database of Chiropractors, use the Contact Us option on DondeeAndMarci.com. Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire! #WellnessFourPlay​ #ProactiveWellness​ #Posture​ #StandUP​ #SPINE​ #TheBiohackingTeam​ #EmpoweredWellness​ #wellness​ DondeeAndMarci.com    

WELCOME to The WELLNESS FOURplay Podcast Episode 19: Synergy We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to be your OWN Super Hero in your wellness journey! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire!  Each episode we ask FOUR questions relating to a specific health topic. Here they are: 1. WHAT IS SYNERGY? The combined effort of two or more things that results in a different outcome than if it had been done individually. 2. CAN SYNERGY WORK IN POSITIVE AND NEGATIVE WAYS? Positive Synergy: 2+2=5. For example, a safe and complete airline flight. Negative Synergy: 2+2=3 For example, a plane crash, due to human maintenance oversight. 3. HOW CAN YOU STACK POSITIVE BEHAVIORS TO CREATE SYNERGY IN YOUR WELLNESS? Stack the following positive behaviors to have a synergistic effect in your everyday life: Mindset, Sleep/Rest, Nutrition, Water, Exercise, Prayer/Meditation, Positive People (Tribe Vibe), Gratitude, Goals, Rewards, Contribution. Use tiny habits in each of the above areas to create your Daily Method of Operation. (DMO) Consistency is the key to your Synergistic results! 4. HOW CAN SYNERGY SLOW DOWN YOUR AGING?  1+1+1= 10. Activation of the Nrf2, NRF1 and NAD cellular pathways to your DNA individually is beneficial, but activating ALL THREE at the same time gives 1792% greater benefit in Sirtuin response, 69% greater benefit in Mitochondrial function and 1563% greater response in Antioxidant Enzymes! THAT'S A HUGE DEAL! We invite you to get activated with $10 off discount code for your first purchase! Contact us at DondeeAndMarci.com and comment “Episode 19 Code” in the Contact Us tab. Thank you for spending your time with us!  #WellnessFourPlay​ #ProactiveWellness​ #Synergy​ #DoYouFeelOld​ #Nrf2​ #NRF1​ #NAD​ #Energy​ #TheBiohackingTeam​ #EmpoweredWellness​ #wellness​ DondeeAndMarci.com

WELCOME to The WELLNESS FOURplay Podcast Episode 18: AGING Part 4 - The Sirtuin Theory We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to be your OWN Super Hero in your wellness journey! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire!  Every episode we ask FOUR questions about a specific health topic. Here they are: 1. SIRT WHAT? WHAT ARE SIRTUINS? Sirtuins are Proteins in our cells required for life that are responsible for the communication between the different working mechanism inside of our cells... from the nucleus to the mitochondria. There are SEVEN (7) different types of Sirtuins. The “Skinny Gene”. 2. WHAT DO SIRTUINS HAVE TO DO WITH AGING? Proper Sirtuin levels comes with a cascade of health benefits. Including supporting a healthy vascular system, maintaining cholesterol levels already in the healthy range, supporting the body's healthy inflammatory response, supporting joint health, heightening mental focus, improving mood, motivation, energy, and much more. Sirtuin activity declines as we age (60%). 3. WHAT DOES SIRTUIN DECLINE FEEL LIKE? Fatigue, Brain fog, Memory problems, Mood swings, Sluggishness, Lack of motivation, Delayed healing, Vision decline, Muscle weakness, Confusion, Hearing problems, Learning disabilities, Joint tension, Lack of mobility, Gut issues, Headaches, Difficulty breathing, and many other symptoms of poor health! 4. WHAT CAN WE DO TO PREVENT THE DECLINE OF OR RESTORE OUR SIRTUINS? Increase NAD (Nicotinamide Adenine Dinucleotide)! Caloric restriction: 800 calories/day with Doctor supervision over an extended period of time can increase sirtuin activity by 94%. Runs risk of nutrient deficiency and attack on fatty organs. Long-term Exercise positively affects sirtuin activity and expression, resulting in better oxidative metabolism, increased biogenesis and mitochondrial function, as well as maintenance of the antioxidant system. Food: green tea, turmeric, onions, kale, parsley, miso soup, tofu/soy products, olives and extra-virgin olive oil, blackcurrants, capers, cocoa, dates and walnuts/ Pre-cursor Supplements: NMN, NR -Activate the NAD Pathway through Nutrigenomics, using nutrition and natural compounds to positively affect your DNA -Supports healthy longevity. Autophagy (removal of cellular waste). Improves mental focus and concentration. Supports positive mood and motivation. Boosts mental and physical energy. Supports body's healthy inflammatory response. Maintain cholesterol levels already in the healthy range. Supports healthy vascular system Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire! #WellnessFourPlay​ #ProactiveWellness​ #AgingPartFour​ #DoYouFeelOld​ #Sirtuins​ #NAD​ #Energy​ #CellPower​ #TheBiohackingTeam​ #EmpoweredWellness​ #wellness​ DondeeAndMarci.com

Welcome to The Wellness FOURplay Podcast! Episode 17: AGING Part 3 - The Mitochondrial Theory We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to optimize yours! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire!  Each episode we ask FOUR questions on a specific Wellness topic. Here they are... 1. WHAT ARE MITOCHONDRIA? Mitochondria are the “energy factory” of our cells. Several thousand mitochondria are in nearly every cell in the body. Their job is to process oxygen and convert substances from the foods we eat into energy, our metabolism. Mitochondria produce 90% of the energy our body needs to function. 2. WHAT DOES MITOCHONDRIA HAVE TO DO WITH AGING? Our mitochondria are literally powering everything in our bodies, from our heartbeat to our brain cells and unfortunately, our mitochondria decline over time or when stressed. Mitochondria deals with aging in two ways: 1) Receiving information from the nucleus on the energy needs of the cell, and 2) Producing the energy that the cells need to do their job. Can lead to several negative body functions and diseases. 3. WHAT DOES MITOCHONDRIAL DECLINE FEEL LIKE? Fatigue, Brain fog, Sluggishness, Lack of motivation, Delayed healing, Vision decline, Muscle weakness, Confusion, Hearing problems, Learning disabilities, Joint tension, Lack of mobility, Gut issues, Headaches, Difficulty breathing, and more! 4. WHAT CAN WE DO TO PREVENT THE DECLINE OF OR RESTORE OUR MITOCHONDRIA? Start a preventative approach as quickly as possible. Reduce Oxidative Stress. Fortify your cells with good nutrition. Good carbohydrates, fats and proteins. Trigger the NRF1 Pathway. Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire! #WellnessFourPlay​ #ProactiveWellness​ #AgingPartTré​ #DoYouFeelOld​ #Mitochondria​ #Energy​ #CellPower​ #TheBiohackingTeam​ #EmpoweredWellness​ #wellness​ DondeeAndMarci.com

WELCOME to The "WELLNESS FOURplay Podcast!" Episode 16: AGING, Part 2 - The Free Radical Theory We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to optimize yours! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire!  Every episode, we ask FOUR questions, here they are: 1) WHAT ARE FREE RADICALS? An unstable molecule within our cells. 2) ARE ALL FREE RADICALS BAD? No. Free radicals are needed for a fully functioning Immune Response. 3) WHY ARE FREE RADICALS CONSIDERED A MAJOR CAUSE OF AGING? The damage caused by free radicals, trying to find balance, is called Oxidative Stress. Oxidative Stress causes breakdown of cell structure that leads to disease processes. Oxidative Stress causes mutations and deletions of the DNA genome. 4) HOW CAN WE PREVENT/COUNTERACT THE DAMAGE FREE RADICALS CAUSE AND POTENTIALLY SLOW DOWN AGING? Aging is not a disease, but it influences many diseases. Be Proactive! Neutralize free radicals with Antioxidants. Refer back to Episode 8 to learn the difference between Direct and Indirect Antioxidants. Utilize Nrf2 Activating Products that allow the natural production of antioxidant enzymes inside of each of your cells. Benefits of the Nrf2 product we use can be: Reduction of cellular stress, neutralize more than 1,000,000 free radicals per second, regulation of survival genes, support of your body's natural ability to repair and rejuvenate its own cells, reducing Oxidative Stress by 40% in just 30 Days! Episodes 16, 17 & 18 will go in depth on each of the 3 Prominent Theories on Aging and WHAT YOU CAN DO to slow the rate at which you are aging from the inside out!! GO TO DondeeAndMarci.com/raffle to enter our very FIRST drawing for our NEW Daily Wellness product, that helps you SIMPLY “Drink Your Way to a Healthy Day”! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire! DondeeAndMarci.com https://youtube.com/c/DondeeandMarciNettles

WELCOME to the "WELLNESS Fourplay Podcast          Episode 15: AGING We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to optimize yours! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire!  Every episode, we ask FOUR questions, here they are: 1) WHAT IS AGING? Aging is one of the phases of life. Aging is an adjustable journey that every living thing undergoes. 2) WHY DO SOME PEOPLE AGE MORE GRACEFULLY THAN OTHERS? -Environmental Influences, Familial background/culture, Knowledge, Availability, Choices. 3) WHAT ROLE(S) DOES GENETICS PLAY?  Genetics provides the starting position. Many rely solely on what they believe is in their Genes. 4) WHAT ARE THE 3 PROMINENT THEORIES ON AGING? Free Radical Theory, Mitochondrial Theory, Sirtuin Theory. Episodes 16, 17 & 18 will go in depth on each of the 3 Prominent Theories on Aging and WHAT YOU CAN DO to slow the rate at which you are aging from the inside out!! Visit DondeeAndMarci.com/raffle to enter our very FIRST drawing for our NEW Daily Wellness product that helps you SIMPLY “Drink Your Way to a Healthy Day”! Drawing will be held before Episode 17! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire! ​DondeeAndMarci.com https://youtube.com/c/DondeeandMarciNettles

WELCOME to the WELLNESS FOURplay Podcast. Episode 14: Proactive Wellness, Part 3; Your Mighty Immune System We KNOW that Knowledge is the foreplay to your Wellness, so we want to make sure you are equipped to optimize yours!   Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire.   THIS IS A SPECIAL EDITION EPISODE! We are bringing you a conversation with the DOCTOR of the Nettles Duo. This Episode comes with a SPECIAL OFFER as well, so make sure to watch/listen all the way to the end!!  In this conversation we will be covering: The importance of being Proactive and Consistent with your Immune Support.   How most people are actively supporting their healthy Immune response. Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire.   Visit us at DondeeAndMarci.com for information on our Proactive approaches and to share your Topic ideas for future Episodes.

WELCOME to the WELLNESS FOURplay Podcast! Episode 13: Proactive Wellness, Part 2 - Mental Health We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to optimize yours!   Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire!    Every episode, we ask FOUR questions, here they are: 1. WHAT ARE SOME QUESTIONS TO ASK YOURSELF WHEN EVALUATING YOUR MENTAL HEALTH? Here are 5 that we found: 1) How am I feeling today (mentally and physically)? 2) What's taking up most of my headspace? (Is it positive or negative?) 3) When did I last eat a whole meal? (Nutrition is very important.) Low appetite can be a sign of depression. 4) Am I generally tired or have low energy? (Fatigue, overwhelm, worn out, etc.) 5) What am I willing to engage in today, that will bring me joy? (Am I willing to prioritize myself and set boundaries around things that bring me stress?)   2. DO YOU KNOW WHAT THE SIX BASIC HUMAN NEEDS ARE AND ARE THEY BEING MET? 1) Certainty: safe, secure, no change. 2) Uncertainty: Frequent changes, risk taker, willing to do new things. 3) Significance: recognition, be seen and/or heard 4) Connection/Love: Seeking close relationships, sacrifice for others. 5) Growth: move forward quickly. 6) Contribution: Living is giving (needs to start at home)   3. WHAT ARE SOME THINGS YOU CAN YOU DO TO BE PROACTIVE IN GUARDING YOUR MENTAL HEALTH? Be aware of what you see, hear, feel, think, say and DO, and filter what you let in. Set yourself up for a healthy day by getting the rest you need. Be aware of the stimulus you are engaging in (internal and external) Natural lighting, soft noise, cool space, fans, weighted blankets, comfortable bedding, pillows: cervical pillows, body pillows, etc.) You can find great sleep related products at https://mypillow.com/  Subconscious listening - use ONLY Positive material.  Be active during the day. Be understanding you will have bad days with your good days. Track your days and make sure you have more good days than bad. IF you see you are having more bad days than good, this may be a great indicator to seek outside help. Schedule YOU Time and Self-care time.   4. ARE YOU FOCUSING ON THE PROBLEM OR THE SOLUTION? What we focus on multiplies. Decide to approach your Mental Health by focusing on the Positive. Set small S.M.A.R.T. Goals to help you feel less overwhelm on the journey. S.M.A.R.T. Goals are: Specific, Measurable, Achievable, Relevant, Time-bound. CELEBRATE when you achieve your goals! This will embed the positive actions you are taking into an emotional response that will also release Happy Hormones!!   OUR GOAL... To Equip you with the KNOWLEDGE you need to have the HEALTH you so desire!   Visit us at DondeeAndMarci.com for information on our Pro-Active approaches and to share your Topic ideas for future Episodes!    

WELCOME to the WELLNESS FOURplay Podcast! Episode 12: Proactive Wellness vs. Reactive Recovery We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to optimize yours!   Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire!    Every episode, we ask FOUR questions, here they are: 1. WHAT IS THE DIFFERENCE BETWEEN PROACTIVE AND REACTIVE? Proactive definition: creating or controlling a situation by causing something to happen rather than responding to it after it has happened. Reactive definition: Acting in response to a situation rather than creating or controlling it.  There are 3 Categories of People: 1) Ignorant: You don't know what you don't know 2) CHOOSING Convenience over Quality 3) People who CHOOSE to be, or NOT be, based on caring if they are... Proactive or Reactive. This CHOICE literally affects every area of our lives. For example, our Health, Finances, Family/Relationships, Spirituality, Career, Mental, Overall Contribution, etc.   2. WHAT ARE THE ADVANTAGES OF BEING PROACTIVE? - Your Life Status is more predictable. For example: - Being PROACTIVE NOW, gives opportunities to LIVE later! - Being PROACTIVE NOW, in how we feel, look and do better, during all phases of your life. - Being PROACTIVE NOW, positively affects your DNA. Your future does not have to be dependent on your bloodline. By changing ONE thing... - Your Health - Begin to Exercise. - Your Finances - Pay yourself FIRST. - Your Spirituality – Pray. - Your Family/Relationships - Make time for PLAY. - Your Career – Do your BEST. - Your Mental Health – Turn off the TV. - Your Contribution – Acts of Random Kindness Daily.   3. WHAT ARE THE RISKS OF BEING REACTIVE? Unpredictable life with a constant victim mentality. Play now; Pay Later. There are always consequences. Illness starts with your choices and may take years to show symptoms. Cancer: by the time symptoms present, there has been an average of 7 years the cancer was developing and growing WITHOUT symptoms. Pain in all areas of life, not just physical. For example: - Health – Disease. - Finances – Poverty and Lack. - Spirituality – Hopelessness. - Family/Relationships – Being estranged. - Career – Hating your job. - Mental Health – Depression. - Contribution – No Joy.   4. NOW THAT YOU KNOW THE BENEFITS OF BEING PROACTIVE AND THE RISKS OF BEING REACTIVE, WHICH APPROACH TO LIFE MAKES THE MOST SENSE? Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire!   Visit us at DondeeAndMarci.com for information on our Pro-Active approaches and to share your Topic ideas for future Episodes!    

WELCOME to The WELLNESS FOURplay Podcast Episode 11: Happy Hormones, Part 3 - Serotonin & Endorphins   We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to optimize yours! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire!    Hormones that play roles in many bodily processes and they travel through the bloodstream. Four are specifically known for promoting positive feelings, happiness and pleasure: Dopamine, Oxytocin, Serotonin, and Endorphins. Make sure to get YOUR Daily D.O.S.E.!   Here are this episodes questions: 1. WHAT ARE SEROTONIN AND ENDORPHINS? -Serotonin is a naturally occurring substance that functions as a neurotransmitter, carrying signals between nerve cells throughout your body. Endorphins are chemicals the body releases when it is under stress or pain. Also chemical neurotransmitters carrying important messages throughout the body. Directly involved in our natural reward circuit. 2. WHY ARE SEROTONIN AND ENDORPHINS SO IMPORTANT? In the brain, Serotonin works to help with mood regulation and memory. Low Serotonin levels often leads to depression. Most Serotonin is found in the gut and is required for healthy digestion. Elsewhere in the body, Serotonin helps with sleep, sexual function, bone health and blood clotting/healing. Endorphins are related to important activities such as eating, drinking, physical fitness, and sexual intercourse. We do more of the things that make us feel good and we enjoy! Part of what helps ensure our survival! Endorphins surge during pregnancy and help minimize discomfort and pain and maximize pleasure. This helps us to continue functioning despite injury or stress. Endorphins help alleviate depression, reduce stress & anxiety and increase self-esteem!! 3. WHAT AFFECTS IS COVID HAVING ON SEROTONIN AND ENDORPHIN LEVELS? All Happy Hormones (D.O.S.E.) depend on social interaction, not social distancing. Wearing masks, social distancing and reduced opportunities to participate in activities we enjoy have severely limited the amount of Serotonin and Endorphins being properly released into our bodies. Reduced levels of Serotonin and Endorphins is leading to higher levels of teen and adult depression, hopelessness and suicide. 4. HOW CAN YOU INCREASE YOUR SEROTONIN AND ENDORPHIN LEVELS? - IF you are WELL... What the Hell!! Take OFF your mask and smile at others. Enjoy time with others that are WELL! Stay home if you are sick! Participate in activities that you enjoy. SEROTONIN • Many foods naturally contain Serotonin, but your body also needs other nutrients, such as tryptophan, vitamin B6, Vitamin D, and Omega fatty acids, to produce the neurotransmitters. Foods: Bananas, Beans (chickpeas, kidney, pinto, black beans), Eggs, Leafy greens (spinach, kale), Nuts and seeds (walnuts, flaxseed), Oily, fatty fish (salmon, tuna, mackerel), Probiotic/fermented foods (kefir, yogurt, tofu), Turkey. • Exercise, exposure to sunlight • Supplements: 5-HTP, L-Tryptophan, St. John's Wort, Probiotics • Massage -ENDORPHINS • A.R.K. (Acts of Random Kindness) • SEX • Dark chocolate, Wine • Exercise, Music, Dancing • Personal care: Sauna, Massage Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire! #WellnessFourPlay​ #HappyHormones​ #Hormones​ #Serotonin​ #Endorphins #Sex​ #EmpoweredWellness​ #wellness​ Our Happy Hormones are affected boy your Gut Health, balanced Neurotransmitters, and vitamins like B12, D, C and more... Contact us at DondeeAndMarci.com for information on our daily regimen! We have a $10 discount code available for the first FIVE that reach out!! DondeeAndMarci.com     SHOW LESS    

WELCOME to The WELLNESS FOURplay Podcast Episode 10: Happy Hormones, Part 2 - Oxytocin   We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to optimize yours! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire!   Hormones that play roles in many bodily processes and they travel through the bloodstream. Four are specifically known for promoting positive feelings, happiness and pleasure: Dopamine, Oxytocin, Serotonin, and Endorphins. Make sure to get YOUR Daily D.O.S.E.!   Here are the FOUR questions: 1. WHAT IS OXYTOCIN? - Oxytocin: the “love hormone” that is essential for childbirth, breastfeeding, and strong parent-child bonding. Made by the hypothalamus in the brain and released into the blood by the pituitary gland. Oxytocin is a powerful hormone that acts as a neurotransmitter in the brain. 2. WHY IS OXYTOCIN SO IMPORTANT? -Oxytocin plays an important role in the reproduction, initiating contractions before birth as well as milk release. Helps promote trust, empathy, and bonding in relationships. Considered “the cuddle hormone” or “the love hormone” due to its association with pair bonding and helps to reinforce the early attachment between mothers and their infants, as well as the bonds between romantic partners. 3. WHAT AFFECTS IS COVID HAVING ON OXYTOCIN LEVELS? -Social distancing, poor lifestyles, weight gain, low confidence all lead to less personal interaction between couples. Parents and children have been separated for long periods of time leading to less hugs, laughter and smiles. Less personal care, massages for example. Decreased social interactions with family and friends leads to reduced oxytocin levels and can lead to anxiety, fear, loneliness, depression and suicide. Social interactions on Social Media can increase oxytocin, but not near the level of personal interactions. 4. HOW CAN YOU INCREASE YOUR LEVELS OF OXYTOCIN? - Increases with Social Behaviors, encounters. - Stay connected to family and close friends, make plans... even the anticipation of the event can increase oxytocin. New mother's... if you can, you need to breastfeed your baby! Oxytocin levels are increased during breastfeeding and cradling the baby. Oxytocin is also increased in hugging, cuddling, and having sex. Listen to/or make music, connect with your friends, practice listening deeply, share your feelings of how much you care. Massages, getting or or giving. Eating FOOD with people you care about. A.R.K.: Acts of Random Kindness. Pet your Dog! Episode #11 will continue the Happy Hormone series with a focus on Serotonin & Endorphins! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire! #WellnessFourPlay​ #HappyHormones​ #Hormones​ #Oxytocin​ #Love​ #EmpoweredWellness​ #wellness​ DondeeAndMarci.com    

WELCOME to the WELLNESS FOURplay Podcast Episode 9: Happy Hormones, Part 1 - Dopamine We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to optimize yours! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire! We will answer FOUR questions related to a specific topic each Episode. 1. WHAT ARE THEY? - Hormones are chemicals produced by different glands across your body. They are messengers that play roles in many bodily processes and they travel through the bloodstream. -Four are specifically known for promoting positive feelings, happiness and pleasure: Dopamine, Oxytocin, Serotonin, and Endorphins. Make sure to get YOUR Daily D.O.S.E.! 2. WHAT DOES DOPAMINE DO? - Dopamine: “feel good” hormone that is also a neurotransmitter that is part of the brain's reward system. Connected to pleasurable sensations. - Causes you to want or desire. Increases arousal and goal-directed behavior. - Creates reward-seeking loops: people repeat pleasurable behavior from checking SM to taking drugs. -Dopamine changes the brain on a cellular level, commanding the brain to do pleasurable things over and over again (good and bad behaviors). 3. WHAT AFFECTS IS COVID HAVING ON DOPAMINE LEVELS? -Gyms are closed, people are getting less exercise; Covid 19# -Less time is being spent outside, reducing exposure to sun -Masks and social distancing are creating a barrier to the effect of smiles, personal interaction; leads to low confidence, anxiety and depression -Less opportunity for social activities that produce good dopamine releases, leaving too much time for false dependency on dopamine drips from too much time on social media. 4. HOW CAN YOU INCREASE YOUR LEVELS AND SPREAD DOPAMINE AROUND? -Foods: yogurt, beans, eggs, low-fat meats, and almonds - Sunlight exposure, 10-15 minutes per day - Exercise - Listening to music -Supplements: Vitamins & Minerals: iron, niacin, folate and vitamin B6, probiotics, magnesium, vitamin D, curcumin - Laugh with a friend, smile at strangers, say hello, do something kind. Episode #10 will continue the Happy Hormone series with a focus on Oxytocin! #WellnessFourPlay​ #HappyHormones​ #Hormones​ #Dopamine​ #EmpoweredWellness​ #wellness​ https://DondeeAndMarci.com

Welcome to the Wellness FOURplay Podcast! Episode 8: Antioxidants   1. WHAT ARE THEY? - Substances that fight free radicals in your body. Free radicals are compounds that can cause damage to your cells that can lead to all kinds of aging problems. 2. WHY ARE THEY IMPORTANT? - Antioxidants can help balance out the free-radicals, leaving the ones needed for your immune system to work properly and neutralizing the excess that cause cell damage that leads to health issues 3. HOW CAN THEY HELP YOU? - They help protect your cells while leaving the good free radicals to boost your Increase the support of your healthy Immune System! response -Reducing cell damage can also lead to a longer, healthier lifespan 4. WHERE CAN YOU GET THEM? - 1) We can TAKE them: (Direct antioxidants) - Vitamins A, C & E, fruits like berries & oranges, vegetables like deep green leafy veggies, sweet potatoes, broccoli, etc. We can also eat whole grains, nuts like almonds, pistachios & walnuts, seeds, herbs and spices, juices,

WELCOME to The WELLNESS FOURPlay Podcast, Episode 7: Inflammation We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to optimize yours! We will be coming to you LIVE to answer FOUR questions related to a specific Wellness topic each Episode. 1. WHAT IS IT? -Your body's process of fighting against things that harm it: infections, injuries and toxins -Two types: Acute (injury), Chronic (illness) -Four signs of Acute Inflammation: Redness, Heat, Swelling and Pain 2. WHAT CAUSES IT? -Acute: Harmful pathogens (bacteria, fungus), injuries (quick onset, short duration) -Chronic: Poor lifestyle (too much party, not enough sleep), Inflammatory foods, free radical damage to cells (oxidative stress), bad gut health - A need in our body for immune response to be triggered 3. WHAT DOES IT CAUSE? - “Itis” conditions, allergies, cancer, Alzheimer's disease, and many more - body pains and stiffness - Can have a negative influence in all body systems 4. WHAT CAN WE DO ABOUT IT? - Anti-inflammatory diet (high fiber foods, tomatoes, nuts, leafy greens, fatty fish, fruit), Mediterranean diet (rich in fresh foods and healthy oils-olive oil) -Avoid fried foods, processed foods, added sugar, red meat, unhealthy fats - Antioxidants, Herbs (Ginger, Turmeric, Cannabis etc) -Nrf2 Activation -Manage weight -Exercise -Manage Stress #WellnessFourPlay​ #Inflammation​ #Ouch​ #EmpoweredWellness​ #wellness​ Contact us on https://www.dondeeandmarci.com for show ideas and information requests.

WELCOME to The WELLNESS FOURPlay Podcast Episode 6: Forgiveness, the REAL "F" Word! We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to optimize yours! We will be coming to you LIVE to answer FOUR questions related to a specific Wellness topic each Episode. 1. WHAT IS IT? -Forgiveness means different things to different people, generally it means making a decision to let go of resentment or thoughts of revenge -Who of us hasn't been hurt or hurt someone else? BUT... you don't know what they did to me! 2. WHY IS IT IMPORTANT? -Anger, resentment and thoughts of revenge lead to damaged or destroyed relationships -Depression, Anxiety, poor sleep can lead to increased risk of health conditions: weight gain, high blood pressure, elevated cholesterol and heart attack risks -You can lose your purpose when you get lost in the negativity that goes with unforgiveness -It can change the way you look at yourself, lowering your perceived value and confidence, you can miss opportunities 3. HOW CAN PRACTICING FORGIVENESS HELP YOU? - Forgive and lighten your load, increase your happiness in relationships -Many times the person does not even know how you have been affected, so you are the only one being “punished”. Forgive quickly! -When you forgive, you can lower cortisol level that can help reduce the negative health responses -Regain your personal power, confidence, worthiness and motivation 4. HOW CAN YOU UTILIZE IT? -Recognize the need, what needs to be healed and who needs to be forgiven -Acknowledge the emotions connected to the harm done and how they affect the way you react to others, choose to release the emotions -Remember, hurt people hurt people, show empathy -Choose to forgive, decide not to be the victim any longer... Forgive Yourself! Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire! #WellnessFourPlay​ #Forgiveness​ #TheRealFWord​ #EmpoweredWellness​ #wellness​ https://DondeeAndMarci.com

WELCOME to The WELLNESS FOURPlay Podcast Episode 5: Gut Health Supplements and Support. We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to optimize yours! In each episode, we will be ask & answer FOUR questions related to a specific topic of Wellness.   This is Episode 5: Part 3 - Gut Health Supplements and Support   QUESTIONS: 1. DOES A HEALTHY GUT NEED SUPPORT AND WHY? -Yes! Fluctuating diets, stress, sleep, artificial ingredients (sweeteners), preservatives, GMO, illnesses, antibiotics etc.... cause the need for support to maintain the health of your gut.   2. WHAT KINDS OF THINGS CAN BE DONE TO SUPPORT A HEALTHY GUT? -Diet (avoid inflammatory and acidic foods), Exercise (rebounder), Sleep, Avoid Stress -Peppermint Oil (Ease IBS), Chamomile, Ginger, L-Glutamine (nutrient absorption), Psyllium (Fiber for Constipation)   3. WHAT ARE PRE, PRO AND POST BIOTICS? ARE THEY ALL CREATED EQUAL? -Prebiotics: Special plant fibers (carbs) that help healthy bacteria grow in your gut, food for probiotics -Probiotics: live microorganisms that live and work in our guts to help balance out the bad bacteria -Postbiotics: Bacteria that helps create a diverse microbiome. Fermented biproduct of the digestion process.   4. WHY IS IT IMPORTANT TO TAKE PRE, PRO AND POST BIOTICS? -They are important in creating and maintaining a healthy gut environment. WHAT ARE YOU WILLING TO DO TO CREATE AND SUPPORT A HEALTHY GUT? We know how important our gut health is and do everything we can to support ours.   To learn more about our healthy gut regimen, please listen to episodes 1 & 2, or contact us on dondeeandmarci.com    

Episode 4: Part 2 - Gut Health Nutrition & Lifestyle   What is Nutrition and Lifestyle? Nutrition is about eating a healthy and balanced diet. Food and drink provide the energy and nutrients you need to be healthy. These foods and drink need to be digested properly for our bodies to receive the nutrients needed to be strong.  Lifestyle is a way in which an individual or group live (culture); food, sleep, activity, interactions and responses How does Nutrition and Lifestyle play a part in the health of your gut? Most definitely! The foods/drinks we choose to eat directly affect the function of our guts and then how our bodies respond... low grade fuel in a high-performance vehicle creates a subpar result. Lifestyle habits such as poor or fluctuating sleep patterns, packaged or fast-food, high stress environments, drinking liquids other than water, high sugar intake, knives over forks – eating more meat than fresh fruits and veggies... etc What Nutrition hacks can you implement to support your gut health? Avoid processed food, up water intake, reduce sugar Shop the walls, not aisles of your supermarket High-fiber foods such as fruits, vegetables and ancient grains (non-gluten) Fermented foods such as kimchi, sauerkraut, yogurt & kombucha are great dietary sources of probiotics and postbiotics. Some gut issues can be due to food intolerances or allergies-try eliminating trigger foods such as: dairy, gluten & caffeine to start. Article for 8 most common: https://www.healthline.com/nutrition/common-food-intolerances#TOC_TITLE_HDR_5 Episode #5 will cover Supplements and Support for a healthy gut What are some healthy habits that can promote your gut health? Sleep- early to bed and early to rise... on a schedule daily as close to regular as possible Take time to chew your food and eat slowly – benefits for digestion and weight management Time restricted eating Reduce alcohol intake Lower your stress levels. If you can't remove stressful situations or people from your life, find ways to counteract the effects; such as healthy hobbies, exercise, mediation, breathing exercises We know that KNOWLEDGE is the foreplay to your Health!

WELCOME to WELLNESS FOURPlay Episode 3: Part 1 - Gut Health Basics We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to optimize yours! We will be coming to you LIVE to answer FOUR questions related to a specific topic each episode. Episode 3: Part 1 - Gut Health Basics, 02/22/21 1. WHAT IS IT? • It's creating and maintaining an optimal environment from the entrance to your exit! • Your Gut is the command center of our health... remember, your immune system is your ARMY, your gut is where it gets its orders! 2. WHY IS IT IMPORTANT? • If your gut is sick, it gives bad orders to other systems of your body and they respond poorly (autoimmune disorders) • It is directly connected to your brain, skin, mouth, blood and metabolism • 40% of your Immune System comes from your gut. 3. HOW DO YOU KNOW OF YOURS IS GOOD? • Bristol Stool Chart Check yours here... content/uploads/2013/09/stool.jpg • Corn test 4. WHAT BASIC STEPS CAN YOU TAKE TO ENSURE IT IS GOOD? • Chew your food • Drink water • Choose your food wisely (Episode 4 will be about Nutrition and Habits and Episode 5 will be about Supplements & Support)

WELCOME to WELLNESS FOURPlay Episode 2- The Immune System! We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to optimize yours! Each episode (M, W & F) we will go LIVE on Facebook to answer FOUR questions related to a specific Wellness topic. Episode 2: The Immune System 2/19/21 1- WHAT IS IT? • Your body's natural protective and defense mechanisms. • Your own personal military that responds instantaneously when an attack is sensed. • It is ALWAYS on-duty, the guards are always in the tower and ready to act. • When it is at work, there are indicators... for example: You feel GREAT, or have a fever, vomiting and diarrhea 2- WHY IS IT IMPORTANT? • You will DIE without it!! 3- HOW CAN IT BE HINDERED? • Living unnaturally. For example: Tylenol for fever, not letting our kids play in the dirt and having to sanitize everything... and drinking anything other than water. • Poor diet, increased stress, bad sleep and a sedentary lifestyle. 4- How can we support and increase it? • Rest, good nutrition, optimism, movement, good sleep cycles, reducing stress AND drink water!! • Allowing it to work when called upon by our bodies. Vitamin B, C, D, Zinc, Quercetin • Probiotics • Natural compounds & Activators • Sun We will be covering all of these things deeper in future episodes... as a matter of fact, if there is any topic you would like us to include in a future Wellness FOURPlay episode, comment or message us! We know that KNOWLEDGE is the foreplay to your Health! Thanks for joining us! Dr. Dondee & Marci Nettles

WELCOME to the "WELLNESS FOURPlay" Podcast with Dr. Dondee & Marci Nettles! We are excited you're here! Episode 1 - Biohacking! We KNOW that Knowledge is the "foreplay" to your Wellness, so we want to make sure you are equipped to optimize yours! We will be releasing new episodes every Monday, Wednesday & Friday, where we will answer FOUR questions related to a specific topic each Episode... Equipping you with the KNOWLEDGE you need to have the HEALTH you so desire! #WellnessFourPlay​ #Biohacking​ #Wellness​ Show notes: BIOHACKING 1- WHAT IS IT? • Biohacking is taking control of your body, in unconventional and creative ways, to optimize your biological performance. • Having a say in how your body feels, looks & works for you... and even how long you live. 2- WHY IS IT IMPORTANT? • Our bodies are being attacked from all angles and Biohacking gives us the opportunity to explore our bodies and learn ways to open up our wellness possibilities in natural ways. • Biohacking gives you choices outside of solely relying on western medicine and synthetic drugs to respond to problems. We can all be proactive instead of reactive. • It is important for us to know there are ways we can positively affect our existence in ALL aspects. 3- HOW CAN IT HELP YOU? • Biohacking techniques are limitless, if there is an area of your wellness that you would like improvement, there are many ways you can get a better outcome... • From energy, memory, digestion, sleep, flexibility, eyesight, heart health, skin and hair, aches & pains to vision (and so many more...) you are not bound by what you thought was in your genes or limitations of your environment. There is a way for you to optimize your life with Biohacking! 4- HOW CAN YOU UTILIZE IT? • Get curious. • Identify areas you want more & better and research it! • Join us every Monday, Wednesday, Friday to learn many things you need to know before you can Biohack yourself to your optimal wellness! • We know KNOWLEDGE is the FOURplay to your HEALTH!