Marly introduces the idea that staying calm is not just a personality trait but a skill that can be trained. Drawing from a personal story about struggling with anxiety and panic after a head injury, she shares advice from a psychologist: the nervous system can be conditioned to respond with calm instead of overwhelm. She reflects on how a traumatic brain injury contributed to anxiety, depression, and sensitivity to overwhelm. Through studying neuroscience and the nervous system, she realized that emotional responses are often rooted in brain function, reinforcing that calmness is a learned neurological skill. Before any diet, detox, or health protocol, the nervous system must feel safe. Self-regulation is foundational to healing. Everyday tasks—like leaving the house or going to the grocery store—can be overwhelming for people with nervous system dysregulation. Environmental triggers such as lights, chemicals, noise, and crowds can overload sensitive nervous systems, especially after brain injury. Overwhelm may also show up as irritability, lack of focus, or hormonal changes during midlife transitions. Many young adults experience chronic fight-or-flight due to uncertainty about careers and independence. Marly suggests modern technology and instant dopamine rewards may reduce stress resilience, making it harder for the brain to cope with pressure. Calmness can be trained through nervous system conditioning. She emphasizes that anxiety and overwhelm are not moral failings or lack of willpower but often neurological and physiological issues. Chronic stress, anxiety, and depression have significantly increased, especially post-pandemic. Stress doesn’t just affect mood—it alters brain function. While occasional rest and disconnection are helpful, healing also requires connection and co-regulation with supportive communities. The goal should be stress resilience rather than complete stress avoidance. Chronic stress elevates cortisol, which can impair memory, increase inflammation, disrupt hormones, worsen sleep, and accelerate aging. A constantly activated stress response prevents the body from resting and healing. Before supplements, diets, or biohacks, brain health should come first. The brain’s primary role is safety detection. When it perceives threats (real or perceived), it activates survival states like fight, flight, freeze, or shutdown, which hinder healing. Marly recommends brain-supportive foods that reduce inflammation and support calmness, including: Omega-3-rich foods like salmon and sardines Magnesium-rich foods such as spinach, pumpkin seeds, and almondsThese nutrients help regulate excitatory brain activity and support nervous system balance. She provides accessible dietary suggestions and references a downloadable list of top brain foods. Anti-inflammatory and nutrient-dense foods play a key role in calming the nervous system and supporting cognitive function. Fermented foods like yogurt, kefir, and sauerkraut can help reduce neuroinflammation and strengthen the gut-brain axis. Healing gut permeability (“leaky gut”) may improve overall mental and neurological health. The gut produces a large portion of serotonin and acts as a “second brain.” Efficient digestion supports mood, brain function, and nervous system regulation through the vagus nerve and gut-brain communication. Simple daily practices to calm the nervous system include: Box breathing (longer exhales than inhales) Grounding with bare feet on grass or soil Gentle morning sunlight exposureThese habits help regulate stress responses and improve emotional resilience.Marly encourages starting the day with grounding, sunlight, walking, gratitude, and quiet reflection. She emphasizes a holistic approach—body, mind, and spirit—reminding listeners that consistent nervous system care fosters healing, calmness, and resilience.
