Rick Cain, PhD, NBC-HWC, ACE-CPT

Our Representatives and Senators need to be in their districts with their constituents. I want to know that those who voted for us stand with us, and we stand with you.

The loudest voices rarely represent the majority. They're usually speaking for the extremes.

You won't understand the views of a group until you've invited the quieter voices into the discussion.

Don't mistake silence for disengagement. It's often a sign of deep reflection.

Stress impacts how the body metabolizes food.

Experiencing social stress within two hours of eating can lead to an added 104 calories per meal, potentially resulting in an 11-pound weight gain over a year.

Source: Lisa Feldman Barrett—7 and 1/2 Lessons About The Brain (2020)

Get your rest—take a nap!

We can improve our decision making without beating the sh*t out of ourselves. Beating the sh*t out of ourselves usually makes us want to give up before it makes us want to improve anything.

Grace over guilt. Just do the next right thing.

How’d you sleep last night? Be honest—was it as restorative as you’d hoped?

Tonight can be the first step toward transforming your well-being, one good night’s sleep at a time.

Consider for a moment your sleep routine. What small adjustments could enhance your mood throughout the day?

Behavior change relies on three elements:

🔮 Vision: Long-term goals that inspire you.

💡 Core Values: Beliefs that drive your actions.

💬 Emotional Regulation: Managing emotions effectively during change.

Aligning these components enhances emotional regulation and supports your vision.

Rewire your brain for lasting change

Begin by taking action!

💡 Motivation may fade over time; here’s how to stay on track:

1️⃣ Celebrate the awareness of your need for change.

2️⃣ Connect that need to a core value that drives you.

3️⃣ Embrace your genuine desire for transformation.

#BehaviorChange

Whatever your goals are...

Great read.

Eat Real Food

Whole, nutrient-dense foods like fresh fruits, veggies, lean proteins, and healthy fats instead of processed options provide:

✔️ Better nutrition
✔️ Longer satiety
✔️ Balanced blood sugar
✔️ Improved digestion

What whole food will you add to your plate today?

Take Control of Your Wellness:

1️⃣ Break Free from Myths: Embrace a personalized approach to well-being.

2️⃣ Be Flexibile: Create wellness practices that adapt to your evolving needs.

3️⃣ Redefine Wellness: View wellness as a journey of consistent practices for resilience and balance.

#wellnessjourney

Wellness isn’t a trend—it’s a journey.

Your wellness, your rules.

Take charge of your path and make it your own.

#WellnessJourney #EmpoweredWellness #YourRules

Food Memories Drive Overeating and Obesity - Neuroscience News A new study identifies neurons in the hippocampus that store food-specific memories, directly influencing overeating and body weight.

Your brain remembers sugary and fatty foods, which can trigger cravings and overeating.

You can replace unhealthy cravings with better choices.

Small, mindful changes can help break this cycle and improve your health by retraining your brain to crave what truly nourishes you!

“Take away the bedrock of sleep, or weaken it just a little, and careful eating and physical exercise become less effective.” ~ Matthew Walker, in “Why We Sleep.”

Hint: Our minds are on overload.

In the mid-1980s, I took the Cooper Test in college, a 12-minute run to measure aerobic endurance. I completed just over three laps on an indoor track, falling short of the mile requirement. This experience was my wake-up call. Running has since become my way to reset and reconnect with myself.

In toxic cultures, being a workaholic is normalized and sacrificing sleep is glorified. The best way to get ahead is to burn out.

In healthy cultures, quality of life is expected and having a life is celebrated. You're encouraged to put your well-being above your work.

Kudos for fostering experimentation and curiosity that appeal to intrinsic motivation, aligning with mindfulness and self-awareness practices instead of relying on external metrics.

In short, mindfulness is the practice, and mindful awareness is the state or quality that results from that practice.

Running a marathon without a training plan is like trying to get healthy without setting sustainable goals – it usually leads to burnout or giving up. Small, consistent steps build real progress. The key isn’t just starting; it’s creating a path you can follow.

Self-Discovery: Judging Yourself vs. Judging Your Work (Think Again, Adam Grant p 201)

When was the last time you challenged the way you do things?

I do this daily. The challenge is worth it. By rethinking our thoughts and refining our skills, we get closer to our goals. I encourage you to try it!

I ran my first turkey trot on Thanksgiving Day in 2023. At 62, it was my first race in 24 years. I did it again this year. I run every other day when the weather is warm and when I can if it is cold.

Getting enough sleep strengthens your brain’s ability to manage intrusive thoughts and regulate emotions. More REM sleep enhances memory control, helping you stay mentally balanced and resilient. Prioritizing sleep supports your overall well-being and protects your mental and emotional health.

Beautiful American Eskimo dog.

Schools and organizations, if you are interested in purchasing five or more tickets for the 𝑆𝑢𝑝𝑝𝑜𝑟𝑡𝑖𝑛𝑔 𝐴𝑙𝑙 𝐵𝑟𝑎𝑖𝑛𝑠 conference, please reach out to info@endseclusion.org, and we will send you a link to the bulk order form. https://endseclusion.org/2025-supporting-all-brains-conference/ #EndSeclusion

Hope he is right.

Such kind words!