by David Sandstrom 

July 13, 2022

If you're eating right exercising and sleeping well it's still don't look and feel the way you want it may be time to consider your thought life or your mindset.

Download this  FREE PDF Chapter on mindset from my Book "The Christian's Guide to Holistic Health"

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Show Notes


Today's Guests...

  • Dr. Ryan Wohlfert

Topics Discussed...w / Time Stamps

  • 3:50 Our brains are wired to focus on the negative
  • 11:39 The Emotional Cup
  • 20:20 Examples of faulty thinking
  • 38:40 Imagine your outcome
  • 42:42 Contact Dr. Ryan


Scroll through the text below to read the full transcript.

If you're eating healthy, sleeping well, and exercising, and you still don't feel the way you want, it may be time to consider your thought life. Because what goes on inside of our minds, the beliefs that we hold, and the thoughts that we choose to ruminate on, will have a powerful influence on our physical outcomes. The mind body connection is well documented in medical literature. You know, I'm not saying that the beliefs that we hold and the thoughts that we have, are solely responsible for our health outcomes. They're not, we can't just think ourselves into being healthy. But the thoughts that we have will have an influence over our physical outcomes. So it again, if we're doing everything right, and we seem to be stuck, this may be the issue you need to address. In today's podcast episode, I'm talking with Dr. Ryan Wohlfert, who was a mindset expert, and he does a great job of bridging the gap between the mind and the body. So I hope you enjoy my conversation with Dr. Ryan Wohlfert.

So learn your language is all about aligning in identifying that inner voice with the story that you're telling yourself, about your health, about your relationships, about anything in your life that is holding you back. So I guess that would be aligning yourself what are those limiting beliefs?

Welcome to the Natural Health Matters podcast where it's all about maximizing your health potential, so that you can look and feel your best at any age. I'm your host, David Sandstrom, Naturopathic Doctor and Biblical Health Coach, and this is episode number 85. Today we have in the show Dr. Ryan Wohlfert, Dr. Wohlfert is a certified mindset specialist, a certified chiropractic sports and biophysics physician, he's helped 1000s of people incorporate a healthy lifestyle to make natural pain free living possible. Dr. Wohlfert Welcome to Natural Health Matters.

Thanks for having me, David, I appreciate you allowing me to come on here and share this important message of mindset and even dispelling some of the misconceptions people have about it.

Yeah, excellent. I really appreciate you taking the time. You know, as most of the listeners on this show know that my contention is that we maximize our health potential by aligning our lives more fully with God's natural design for spirit, mind and body. And today, we're going to be talking about the mental portion. And everybody's heard of working out. But I think some of us need to do some working in. And because we all have some limiting beliefs that are holding us back from achieving our goals.Now you say that, according to the National Science Foundation, 80% of the 60,000 thoughts we have every day are negative, and 95% of those thoughts are recurring. So could you speak to that a little bit?

Well, yeah, I think a lot of people listening or most people listening, understand inherently that just in their daily lives, they're more likely to just focus on the negative thoughts or focus on the negative comments, or replies or whatever that people make to them. Right? Because our brain is geared towards that for our protection. Like, for example, in you know, in our practices, you and I, we have to train our brains to do this. But in general, our default mode network is we could have 99 patients 99 clients, say, You know what you did a great, I appreciate your help with this. And then we have one that says that that wasn't happy or gave us a bad review. in which one

or which one do we focus on we focus on,

it's that same thing in life. And so we have to train our brains to actually focus on the the opposite, because that's not the default network that we take. So if we know that that's happening out, I love that expression, we have to work in that just work out. I love that that's beautiful. I'm gonna have to steal that one, or borrow it. That but think about all the thoughts that we have on a daily basis. And here's the thing, most of these thoughts aren't even conscious, because our brain can't, doesn't have that bandwidth. Consciously. We have every, every moment every second, we have inputs coming in, into our brain into our body. And our brain has to decipher of those 4 billion inputs. But you know, all you know, physical, mental, psychological, emotional all either outside of us or inside of us that it's scanning to see okay, is this safe or unsafe? It has to whittle it down to these again, these 4 billion they're not obviously conscious to you Write these conscious thoughts, right? But it has to whittle it down to like, basically seven to 11 conscious thoughts that we can have. So there's a lot going on in the background. So of these 60,000 thoughts that we have every day that are negative sorry, 80% of the 60,000 that are negative, most of our plane in the background directing our actions, habits and behaviors. So if we're constantly just trying to fix our actions, in behaviors, to create great healthy habits, like eating better, like exercising, like journaling, like praying, then then it's going to be met with not necessarily resistance, but you're going to probably get frustrated, because it's not going to stick. Because we have these stories that we keep telling us all these negative thoughts that are playing in the background, that are recurring over and over and over again. So that's a little bit more background of that.

Yeah, absolutely. You know, I say, don't listen to what somebody says, watch what they do, if you want to know what's going on, in their mind, look at their actions, because the beliefs drive actions, and we can see their actions and if we observe that we know what their beliefs are. So I think that's kind of kind of along the lines of what you're talking about here. So we've got to get to the root of, instead of dealing with the symptoms of these incorrect beliefs, get to the root and address those beliefs, and then the symptoms will improve on their own. Yes,

Exactly. We are improving the health of our mind of our body of our spirit. it too many times I think we focus on and that's part of the maybe those negative thoughts too, we try to figure out, okay, why is this happening? Or how can I get rid of this symptom? How can I get rid of this malady or ailment rather than okay, how can I improve what I'm putting into my body? What into my mind, and by a side effect, you know, I call that a side effect automatically. And it amazingly, you know, I say that sarcastically because that's how it works. Amazingly, your body gets better your body heals, the symptoms go away, and the healing process can start like that. But that doesn't necessarily mean the symptoms gonna go away that fast. Just like if you use an example, in my office, when I, you know, I'm trained as a chiropractor. So if I give an adjustment, for example, and somebody said, Well, it still hurts, like, well, yes, we have to the healing has started. But now we have to continue that. Just like if you, you know, if you stepped on a nail, right? If you stepped on a nail, and it's stuck in there or a tack, and you pull it out, guess what, does the pain go away immediately? No, because the damage is done. But now the healing can start that that nail is out of your foot, so that the healing starts right away, immediately, just like with these four pillars that we're going to be talking about with mindset, but you might not feel the effect and feel that adaptation immediately.

Yeah, that's really good. You know, I was coaching my devotion this morning. And when we were talking about the study was talking about First John one, nine, If we confess our sins, He is faithful and just to forgive us our sins, and then cleanse us from all unrighteousness. So it starts with confession and acknowledgement that we've done something you know, a little bit amiss. And then we need forgiveness. Sure. But if forgiveness is kind of like pulling the nail out, but now we've got to start being cleansed from that unrighteousness. Right, and the healing process takes place. So I think that really fits with what you just said,

Isn't that amazing? How that works out? Right? And my devotion was about Joseph and like, the betrayal. And how can we have these, these obstacles, and these are the circumstances and situations in our lives just like he did. But we have to be faithful in, in what God is planning for us. In not to us. He's not doing this to us, but he's planning for us just like Joseph did, and then that, you know, you know, eternity in heaven can come in. So yeah, that's I love getting in. When I do my devotions. In this three minute devotions book, I basically just I close my eyes, and I just like flick through it. And whatever it stops on that's what I'm reading for the day. And it's always an application for the day and I'm usually I'm like shaking my head smile. And that that was the one for the day because it always hits at that right time.

Yeah. Excellent. Yeah. And Joseph had a role to play in all that right. He didn't just say, Hey, God, fix all this. No, God was there is with him. But that story account says over and over it. God was with Joseph, but Joseph had a role to play. He had to step up to the plate, right. It was his turn on stage. Ah, and the same is true with all of us.

Exactly. And that's, you know, I want to mention another, like survey or study that was done that matches with. It's the actions, but our beliefs direct the actions and how we feel about ourselves direct our healthy actions in the International Association of Applied Psychology actually did this study of two and a half million Americans. And what it found was, again, I'll just summarize it, when you don't feel good about yourself, and who you are, again, your identity your being, then you don't necessarily do healthy stuff. Right? You might do it for a short period of time, but not a longer period of time. So again, these unconscious drivers we call them in the mindset world, is these they are driving and directing our actions and habits, not the other way around. Now, yes, we have to do the work, of course. But how can we limit or avoid or get rid, I will say, get rid of identify these limiting beliefs that we have, that are directing our conscious actions, because we can go to all the self help seminars we want we can we can read all the health books that we want, we can, you know, do the latest workout, and to do the latest cleanser fast. But what how is that going to sustain us? Is that going to sustain us and be sustainable? Because we can't out goal set an unsuccessful mindset. That's, I'll have to credit that with my mentor, Brian Grasso, where I learned this system, eliminate your limit system.

Good stuff. Yeah, I want to I want to display one more analogy to this before we jump into the four steps. And that is, I learned this from Dr. David Ferguson, who wrote the book, Intimate Encounters and it's a it's a book for enhancing relational connectedness in marriage. And he talks about early on in the book, the concept of an emotional cup. And the idea is each one of us has a limited capacity to handle emotions. So we can think of it as a cup. And most for most of us, the our cups are full of the junk, you know, the the anger, the disappointment, the resentment, maybe even bitterness or rage. And when our cup gets filled up with all that junk, then we have very little room left for the good stuff like love, joy and peace. So what happens is, when we get stressed or a cup gets pushed, that stuff starts to spill out of the top of the cup. And the stuff that spills out is things like, you know, biting sarcasm, stonewalling all those negative things that take place in a relationship, the stuff that people find themselves in the counselor's office talking about that those are just symptoms. The problem is their emotional cup is full. If they can drain that emotional cup primarily through forgiveness, forgiveness, confession and forgiveness, then the symptoms just kind of disappear on their own. So that's what we're talking about here. If we can address our our limiting beliefs, the beliefs that are based in falsehoods, then we're going to live a healthier, more productive, more fulfilled life. Am I am I am I on the right track here?

Well, yes, and I love that. I mean, I love your cup analogy that that is a beautiful, perfect analogy. And I use a similar one like with health and the stress and threat bucket. But no, I mean, as you're speaking it's, it reminded me of what's called the negative cycle of like, so we all have this, this cycle or we have triggers that trigger these catastrophizing thoughts. And it could be like those, those negative emotions or those non serving emotions, in the moment, the anger, the fear, it could be a trigger, like being lonely. I'll tell you my triggers, like where my mind starts racing too much, is if I'm going to it's similar to a lot of people if I'm hungry, right, if I, if I don't have the sugar, or sorry, the fuel going into my brain will now it's going to be more reactive in the back. If I'm tired, if I haven't gotten good sleep, if I'm lonely, if I'm by myself and just allowing my my thoughts to go if I haven't gotten enough like movement or activity, if I'm sitting at a desk all day or you know, standing too much and not actually having purposeful movement. Well now that's going to lead into this cycle of, of negative thoughts where I'm going to you know, I feel this loneliness, I feel these these thoughts, these these that are flooding in and then it's affecting my action. So now, instead of serving actions now I take more like it's called self soothing, where I might binge watch TV or I might avoid and procrastinate on things that I know I should be doing. And then when I do that, well now I go into the descent. I go into the pit of being passive aggressive of have these emotions and these these things coming out, like you said, when it spills out into different symptoms, how do I feel? How do I act? So that I mean that's and then guess what? That leads right back into the more triggers and more self self soothing. That's why it's the cycle and if we can catch that cycle wherever we can is but especially those triggers and hadn't had it off at the past, then it's not going to lead to that spillover. So yes, I Yeah, totally love that.

Yeah, we're on the same page. And that for sure. So let's talk a little bit about the four step process. So feel me and I'm curious to hear too, because I really don't know that. All right,

so I'll mention them. First, the four the four pillars of mindset training. So learn your language, count your wins, review your direction, imagine your outcome, and I mentioned them just to put it out there. And there's, you know, their steps, but the way I teach it, and the way I instruct people to do it is in this order, but it doesn't have to be, we have to try we have to learn from it, we have to grow and adapt if we need to. So let's start with learn your language. So we mentioned that these negative recurring thoughts tend to be mostly unconscious, right? They're they're playing in the background, we don't necessarily hear them, we're distracted by so many other things in our lives, that were go go go a lot of the times, and then even the symptoms that we feel we're so preoccupied with those, we don't know that voice, and we all have a voice that don't worry, you're not crazy for having this voice speaking to you. And, you know, sometimes it helps to think of it, that's the devil that is that is trying to get into you, that is trying to, you know, don't make you do things or think things that aren't necessarily true. So learn your language is all about aligning in identifying that inner voice, with the story that you're telling yourself, about your health, about your relationships, about anything in your life, that is holding you back. So I guess that would be aligning yourself what are those limiting beliefs because in this, you know, mindset we hear, okay, just think positive, just say affirmations. But these voices this, this language that is playing this internal dialogue that is directing us, if we don't bring it out of the shadows, if we don't identify that it's there, it's going to continue, you know that the story that it's telling me is going to continue directing you in the way that you've been going. And we've we've we all have them, we just have to align to that. And the way that I do that and instruct people to do it is I use a journal I write down. So at the beginning of the day, you know, in the morning, and it's usually after I get up, drink my water, do some like brain neuro training exercises, and then do mobility work. Because I want to put my mindset like, you know, I've been doing this for a long time, in a more serving place. So I check in, I check in with myself, what and I asked myself things like, what am I thinking? What am I doing? What are my actions? What have they been? Have they been serving me or not? How am I feeling? Like what are my physical symptoms? And then even what are my? No, those are the four Sorry, what am I thinking? How am I feeling emotionally? How am I feeling physically? And then what am I like? What are my actions? Am I procrastinating? Am I avoiding?

That's really good. So that's kind of like a process of discovery. Right? Let's try it out. Let's try to get underneath the surface here, have a little look under the hood, so to speak, and figure out if there are if I'm having some thoughts. And I think what I hear you saying correct me if I'm wrong, is that if you're feeling stressed in some way, or you're feeling, I don't know, short tempered or whatever, you it might be worth exploring, well, why do I feel that way? And that might point to the negative thought, am I right?

Yes, in in what we want to get better at as we go is at the beginning you might start experiencing it, that emotion too much, or experiencing it and then going down into that pit going down in the descent instead of just what we want to get to as a point of, of just observing it. Just seeing that it's there. Understanding that it's in the background, and then eventually, it becomes less and less and less in these in what I want everybody to understand is these thoughts are never Like we and honestly, we never want them to go away, they're not a bad thing. They're not. They're there to protect us. But we don't need them to protect us from getting that email written or or talking to a spouse. We don't need that, to protect us from that. So we can, instead of being you

Can you give us an example of what a negative or a false thought would would look like, just so

Things like typical, so you could just the things that you're telling yourself like, I'm so stupid, I'm not enough. I'm never like if our health, I'm never going to be healthy, I'm always going to have this. You know, a lot of times a common expression is it is what it is, I can't do anything about it. So like these can'ts and always, those are almost little triggers like oh, that's, you know, is there a can't is there always, because if that's the truth that you're in reality that you think you're in? Is that really the truth. And we want to start poking holes in those in the language that we're saying and change the story, or sorry, change the meaning of the story, because, you know, I'm not going to sit here and say, maybe you had a bad lot in life, maybe you were abused, maybe, you know, you've been through divorce, maybe all this stuff, that stuff happened. But the meaning of that doesn't have to be your downfall, the meaning of that doesn't have to take you into that descent, we can choose to accept that and be aware of, okay, what is this mean now, or how did this work out in my favor, and that actually jumps into the second pillar, which we'll get to is counting your wins in retraining the brain because learning your language is all about deconstructing that narrative and that story that we have, identifying what that story is. And then like, step one, A is just in the moment, interrupting that thought. But you can do it a couple of ways. One, as you're getting used to it, setting aside 5 - 10 minutes a day, just getting in the habit of writing it down, instead of just in your brain, either get it out, like dictating it into a microphone or video or something like that, or writing it down. I know when I'm in that dissent in that negative cycle, when my cup is overflowing, if I continue lying in bed, allowing those thoughts to go, instead of just getting up and moving, journaling and getting it out, it tends to snowball even more, if I don't identify that trigger and do the things that I know that has helped me to stop that negative cycle to get that the cup emptied out as fast as possible. And it's not dictating what I'm doing. It's good stirring my during my day. So they could do it then. And then you can also I'll mention this as, again, as you get more familiar with what these, that inner story is. Now throughout the day, if it pops up, you'll be able to identify it. And then in the moment, this is one of those these, I'm leaving you on the edge of your seat right here. Because this is one of the biggest things that helped me out in the beginning when I learned this for myself, is you identify it, become aware of it, and then you interrupt it. Just you say it's there, you have this maybe a kill switch, we call it where it's like something that brings you out of that unconscious narrative into the conscious where you're like, Alright, stop, you know, that was one of mine was okay, stop, I hear you. I see a stop it in the beginning, that thought might come back a minute later, two minutes later, just interrupted again and again. And again, you're training your brain to just not even getting in a conversation with that. So these different kill switches that I've used, okay, stop, said, How is this serving me today? You know, like, just something like that something that we're consciously saying to ourselves, What would Jesus do? That's another really good point in those things, definitely helps us to identify the language, learn our language, and then also a little tip there of interrupting it in the moment. It doesn't matter if it comes back 50 times a day, you just interrupt it and you get better at it, the more you practice it.

Excellent. I'd like to back up review just a couple of things you said because you dropped a lot of value bombs there. One is when we use the word never or always, that should be an alert for us. That should be a red flag. Is something always going to happen. Is it never gonna get fixed. One of the things we go over with couples in our marriage group is if you're saying to yourself, things will never change. Well, then you're as you're claiming the you know the future. So who's the only one that knows the future? That's God, right? So when you say things will never change, you're playing God. Stop that. That's not a productive thought. So the words never always should be an alert for us. Well, wait a minute, let me let me be examined that thought, is that really true? Probably not. And then the other one was to write those thoughts down. So we have to think it right. But we got to get it outside of our minds and make it tangible. So the process of writing we experience it with our senses, we experience a kinesthetic, you know, movement of the hand, and we actually see the words on the page. And then I would add to that, read it to yourself out loud, so that you can hear it and engage another one of your senses. And it makes it more tangible and more real, it takes the intangible what's on the inside, it makes it tangible. And now we can deal with this monster a little bit better.

Yes. Beautiful summary, I wholeheartedly agree. And, you know, with learning your language in, I mentioned it, we want to get to a point where we're, hopefully right at the beginning, where we're just observing it, it's not us at that is saying that's it's something it's this unconscious story, that we keep telling ourselves that has been, I use word implanted that has been in our brains and building a lot of times since childhood. So it's been there for a long time, whether it's our parents, writers, pastors, religious leaders, whoever in the thing is these these thoughts? They're not real. They're not based in reality, you might your story tells you they are. But just like how you said, David, is that the actual truth? If you think that's the actual truth, and there's no other options, that means, you know, everything, and you're playing God, which you're not. So yes, no, and we want to move on, I would say, move on. But like I said, learn your language is the deconstructing part of it, just like if we have an old shack of a house, that, you know, maybe it was burned down, and we can't really remodel, we got to knock it all down. And now we have this fresh plot of land that we can start reconstructing the house that we want. And that's that's the mindset. So now, that's where we start with count your wins. Another way to say it is finding the evidence, because count your wins sometimes sounds like it's okay. It's just positive thinking, with positive thinking, why that doesn't work. Always. Or as much as counting your wins is, when I think of positive thinking. I'm thinking that you're saying things that maybe haven't happened yet, but that you want, I'm I am healthy, I am going to be healthy. I am getting you know, I am rich, I am, I am enough, these types of positive thinking. But what count your wins is, is you're actually identifying you're actually listing out the forward progress of your goal to like towards your goals. So you think about what is your goal, like what goal do you want, whether it's for your health, your wealth, your relationships, your business, whatever it is. And every day, you sit down, and you bring conscious thoughts to that. Let me give you an example. So a colleague of mine, actually, she presented about this journaling process on my chronic pain masterclass a few weeks ago, and she's a mindset specialist. She, but five years ago, she was bedridden. She, I mean, she was bedridden with with pain and just suicidal thoughts. But she started to count her wins and she was in a spot where it's not like she was out running a mile every day or two miles. We're like, All right, that's that's my when her wins. A lot of times during the day was she got up from bed and went to the bathroom by herself. Wow. So so she slowly, inconsistently and simply practice counting the blessings, the gratitude. And sometimes gratitude is hard for people to understand because gratitude, you want the emotion. But if you're still so down in the dumps, you can't muster up that emotion. But if we can identify the actual things, the actions that we've taken towards the goals that we have on a daily basis and writing those down, now we're bringing our conscious thoughts to that rather than the unconscious narrative that we've been saying over and over again. So counting your wins finding the evidence every day. Typically after dinner is when I will do this. But even throughout the day, you can do it but to give somebody a framework at the end of I would say not necessarily at the end of your day. A because then other thoughts can come and maybe interrupt your sleep. After dinner you write down. Okay, what are the things that I did today that led me towards my goal, like the action. And actually, it doesn't matter how small they are, it doesn't have to be a big aha moment you ran a marathon that you, you have no processed food today that you, you know, you had nine hours of quality sleep in the last 12 to 24 hours. What are the things that led you towards reaching your goal, and that is finding the evidence that is counting your wins, and that's starting to reconstruct and retrain your brain. This is, if you're so down in the dumps, and I use that word a lot for that term a lot. If you're so down, like my colleague was that you know what you are, that's all you're hearing is the story. All you're hearing is the language, sometimes, and a lot of times we start with count your wins, and train them train you to do that. Start with that, because if we, we want to have some wins, we want to see we want our brain to see the actual great things that we're doing no matter how small they are. They're leading us to that. So that

Yeah, I like that a lot. That speaks to the idea of brain neuroplasticity. And they say, neurons that fire together, wire together, right? So we want to start making those neural connections, make a thought habit pattern where those neurons get stronger, and those connections get stronger and stronger. And that's what he talked about here. And that's, that's really good stuff. This is based in really good science. I love it. It's good. Yeah. So it's

absolutely a science, it melds the neurology, the science and the application of it. So it's, it's really neat. I mean, I, I remember my mom always saying just think positive, just Yeah. And she still, you know, when I was growing up, it's think positive, think positive. And I'm like, Yeah, right. And it just little things, I think back to my life where, you know, I play sports, and I still do, but even in high school, or I play basketball, in it's these in how we frame our wording and how we frame our, what we're telling ourselves, I would go in for a layup. And if I would say don't miss it, rather than make it a lot of times I miss it. Right? You know, we're gearing our brains towards the negative rather than Alright, let's, let's work on that. And so when I make it, yeah, and I make the winning shot, or not even just, if I'm done at the end of the day, or at the end of a workout at the end of a session, or I make my smoothies, like before we hopped on here, David, I made my smoothies for tomorrow for my wife and I, and I just put them in the blender. And then I didn't blend it up yet. I save that for tomorrow. So I'm saving time with that. And I'm also doing something healthier. So that is a win. So like, every day, I do this, every day, I write down my smoothie, I write down, like if I had some healthy foods, or whatever healthy foods that I had to eat for lunch, maybe salmon, maybe cod, maybe sardines, like I'm gonna have today, I write that down. Or if it's on my schedule or my list, I'll circle it and bring my conscious awareness to that. So that's part of counting your wins and finding the evidence of how you're reaching your goals. And this is a simple and consistent practice.

So that process becomes like a snowball just gets snowball going downhill, it's getting bigger and bigger as we put that into practice.

Exactly. So yeah, these next two, and they're review your direction. And then imagine your outcome, they're very similar to to count your wins. Again, these lat those three, there are reconstructing narratives or reconstructing things that we're doing to any notice there's three of those and only one deconstructing which is learning your language, because we want to help, we want to put it in our favor three to one, the the neuroplasticity part of retraining the brain and the neurology. So review your direction, what how this is described as this is the so remember, you have your your goals, your intentions. And so this is the daily review of your goals. So count your wins is the actions that you take going towards your goals. Review your direction as Okay, I have this direction that I want to I want to lose 30 pounds. I want to gain muscle, you know those types of things. I want to walk my daughter down the aisle, you know, whatever these are, I want to look at these more short term type, I guess direction that you're going so you You'll look at that. And same thing you ask your so you can ask yourself questions. And eventually, so this is what I've I've done a majority of my mornings is I've, instead of learn your language, I've progressed to a point where I check in real quick, what's my language, but then I review my direction towards the goals that I want. So it's further reinforcing. So asking yourself things like, Why did I create this goal in the first place? What is it going to feel like, when I get there when I achieved this, this goal? What? Yes, so more of I guess you consider that more of the positive thinking aspect of it. But still, you're tapping into the emotion behind it? How is it going to feel when I reach this goal? Why did I set it in the first place? How is this serving me? Why is this? And why questions are really good? Because then it just Yeah, and sometimes you don't even need to answer. It's just asking your your brain the question is, why did I do this? Why did I do this in the first place? Why did I create this goal? What, you know, why am I why is it going to feel so good? When I reach this goal, those types of things, because then your brain starts perseverating on that starts thinking about that it getting just engulfed in that, which is what we want.

I often say this, when we find our why will find our way Yes. And the converse is also true. If we don't know our why we won't find our way. So that's, that's really good to know why you're setting this goal to begin with will will be a lifeline for you. When you when you feel like quitting, you feel like giving up, you just pull out that piece of paper that you wrote down your y on and you'll find your motivation.

Yes, I love it. Exactly. And guess what? This like reviewing your direction or these goals? They can they can evolve? You know, you might have said it, yeah, and you know, two or three months down the road, you might be like, You know what, because you are evolving as a person, as a spiritual being, as you keep unlearning things that you can do, guess what? Those goals are going to probably change to just like, again, my colleague who her goal is to be able to get out of bed and not, you know, be bedridden for a day. Well, now she's actually a mindset coach. So look how her goals have evolved over time. She's, you know, exercising, she's doing all these other things. And so that can change. That's, that's yeah, that's review your direction every day.

And she used this process. Yes. This is how she got started. Well, you know what you're talking about, it's just simple truth here. And if someone has achieved success, they're going to have to do something like this, right? Because this is the truth. This is what works. Yes. So if you're going to have success, and in, you know, transformation, you're going to be doing something like this. But I love the four steps, it really makes it more concrete.

And you know, the last one I say last, but it's imagining your outcome. So if you wanted to pigeonhole this in a positive thinking, I guess you could say that, but you know, this is one that I know I've had trouble with, or a lot of people have that I've, you know, coached on this and taught this, this system is imagining your outcome, you know, your brain and you're constantly imagining every single day. But like we talked about way at the beginning, our brain is is geared for the negative. So what do we do we start imagining the negative outcome instead of the positive outcome, the outcome that we want. And that's very simply, yes. What is the outcome that we want, and if we want it even break it down farther between, imagine your outcome and review and your direction, imagine your outcome is like that 35,000 foot view, and you've been a pilot, you can appreciate that. It's looking down and seeing everything laid out, review, your direction is more like short, like 90 day, six month type goals that you're trying to reach, you know, the Imagine your outcome, and it can be this. And again, this is the the general sense of it. But some days, you're not going to be able to be like, I can't see it, or I'm not able to see it today or so now, or in the stage of life that you're in, in learning this process. Again, I go back to my colleague, she, it was it was hard for her to imagine playing with her kids because this is like this is mine to have being a mom like well, for her. It's been a mom to her hurt her teenage boys at the time and in being there for them and not just being a dependent or a burden to them. I'm, like I say that similar to mine, because my 35,000 foot view is, I want to be healthy, I want to be married to my wife and active with her for 75 years, you know, 75, at least 75 years of marriage. So that puts me at 103 years old that puts her at 101 years old. And, you know, we're celebrating our 20 year anniversary this year. So, see, that's a 5000 foot view, I want that as part of imagining my outcome, what is that going to feel like us, you know, just being together being active. You know, being not depending on drugs, doctors or surgery, or procedures, or, or even our, even our family, we want to enjoy our girls, we have three girls, and we want to watch them and be with them as they grow up, as they move on in life, as they realize what their purpose is, and be a support to them, and not a burden in their lives. So imagine your outcome. Sorry, I gave that example. But how do you do it? How do we make that concrete a couple of different ways. I'll give you Well, one way that I like is playing a 10 second movie clip, like a movie trailer of your life and what that is going to be, you know, often we hear these near death experiences where your life just flat flashes before your eyes. So similar to that, like, what, what is that flashed that you want to see? What's that 10 second movie clip, and then you can play it, you can either play it throughout the day, at different times, like have set aside times like we do with count your wins, or learning your language or really in your direction. Or you can also play it throughout your day. So while you're brushing your teeth, while you're in the shower, while you are, maybe let's see what's driving, while you're while you're making making your smoothies, you're playing this movie clip. And it might be hard at the beginning. But again, with all of these with the practice that it takes. That's, you know, you had mentioned the actions that we take, show what beliefs that we have. So if we're taking these actions have imagined because these are at I mean, imagine your outcome, that's an actual thing that you're doing, that will help reshape the story that you're telling yourself. Because your brain, it doesn't know the difference of what is real. In what has happened and what has not. It's just has the perception of what it believes that meant. So there you go.

Yeah. Yeah. Very good. Excellent, good stuff. I know we talked about you have a very generous offer that you'd like to offer the Natural Nation. So why don't you just Yes, tell us about that.

Beautiful. I mean, this can be you know, this this, our lives, sometimes we need a little bit of help little direction from somebody who's been there and done it before, and has been doing and is still doing it. So what I want to do is, I'm going to provide a link that you can schedule a call free call, call it a house call with me a Clarity Call so we can get so I can help you get clear on your mindset get clear on the direction that you want to go. Normally, it's $99 I'm going to waive that. And I just want to help direct you to where, where that you want to go. And then give you honest feedback on where you are now and help you put the pieces together, put the puzzle pieces together. So that's x provide a link for that to my calendar and you can book a call with me.

Okay, very good. And I'll put that link in the show notes for sure. So if you want to get in touch with Dr. Warford just go to my website And look for you can search for his name and it's a wohlfert. You got it? Sorry. You got it? Yeah. Okay. Very good. You can search that way or the episode number. Not sure what episode numbers is going to be. So what's the best way to get a hold of you? If so, wanted to just learn more about your work?

Well, you know, right now, I would say if you're on Facebook, join my free Facebook group. Be your own guarantee. Like if you search on Facebook, it's a free Facebook group. It's a health and mindset driven community, where we talked about breaking free from dependence on broke a broken system. So you can be your own guarantee for your health and your life. Upgrade your health, your energy performance, give you lifestyle measures to do that. And then also, I'll give you my email address, go to Doc If you have any questions that you want to ask me, that's the best way right now to reach me. I'm also on Facebook, obviously at DrWohlfert. We can be friends there.

All right, very good. Dr. Wohlfert, thank you so much for sharing your wisdom with an explanation today. I appreciate it. Thanks for having me, David. For more, go to the show notes page at There you can find full audio and video versions of the podcast. We'll have links to all the resources that were mentioned. And we have downloadable transcripts as well as some type of a free content upgrade there as well. That's it for now. I'll talk with you next week. Be blessed

About the author 

David Sandstrom

I want to help you maximize your health potential so you can look and feel your best at any age. We do this by aligning our lives more fully with God's natural design for our spirit, mind, and body. I've been helping people maximize their health potential since 2005.

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