How to incorporate a little bit of daily exercise into one's life to improve mental health outcomes.
Psychotherapy and prescription medications help millions of people manage their mental health every day around the world. But did you know that when paired with traditional treatment, holistic approaches can significantly enhance well-being and improve quality of life? Holistic, integrative mental health care looks at the whole person—mind, body, and spirit—and focuses on creating lasting wellness from the inside out. In this 6-part series, Holistic Mental Health Approaches, we will take a look at various approaches that can go a long way in improving one’s mental health and overall wellbeing.
#mentalhealth, #exercise
Tune in for this visionary conversation at TalkRadio.nyc
In the first episode of The Expansion Room, host Shervon Laurice introduces herself as a psychotherapist, coach, yoga therapist, and psychedelic therapist with over 20 years of experience. She emphasizes the importance of integrating various healing modalities to address mental health in a holistic, soul-aligned way, focusing on deeper healing rather than surface-level solutions. The show aims to explore a range of transformative topics, from mental health care and trauma healing to embracing mindfulness, embodiment, and alternative therapies like exercise and nutrition, ultimately guiding listeners through life’s transitions and self-growth.
In this segment of The Expansion Room, Shervon Laurice dives into the science behind movement and its impact on mental health, explaining how exercise triggers the release of neurotransmitters like endorphins, dopamine, and serotonin, which are crucial for mood regulation and emotional stability. She highlights how regular movement can combat conditions such as depression, anxiety, and PTSD, with studies showing that even moderate aerobic exercise can be as effective as antidepressants for some people. Shervon also emphasizes the importance of nature-based activities, such as walking outdoors, in enhancing mental clarity and focus, particularly for those with ADHD, while also introducing trauma-informed movement practices like yoga and tai chi for PTSD recovery.
In this segment, Shervon Laurice discusses the importance of incorporating movement into daily life to support mental health, particularly for individuals experiencing PTSD or high anxiety. She highlights that practices such as yoga, Tai Chi, and walking in nature can help regulate the nervous system, release trauma, and promote emotional well-being. Shervon also shares practical tips for integrating movement, including short bursts of exercise like stretching, walking, or dancing, emphasizing that even 10-minute sessions can have a positive impact on both physical and mental health.
In this final segment of the first episode of The Expansion Room, Shervon Laurice encourages listeners to shift their mindset around exercise by focusing on its benefits for mental health rather than physical appearance. She highlights the importance of finding enjoyable forms of movement, like dancing or walking meetings, and stresses that even small increments of exercise can improve overall well-being. Shervon also shares research showing that exercise alone can be as effective as medication for managing depression, with lasting benefits, and invites listeners to join her next episode, which will explore the impact of nutrition on mental health.
00:00:53.370 --> 00:01:06.440 Shervon Laurice | The Expansion Room: Hello, and welcome to the expansion room. I am Siobhan Laurice, your host, for this new show here on talk radio dot Nyc. And I am
00:01:09.130 --> 00:01:33.079 Shervon Laurice | The Expansion Room: glad to be here, and I'm glad that you all are here to join me for this 1st episode a little bit about me, and why I wanted to start this show. I am a psychotherapist with 20 plus years of experience, working with clients around depression, anxiety. Ptsd
00:01:33.460 --> 00:01:45.549 Shervon Laurice | The Expansion Room: autoimmune issues as well as pain management, and I am also a certified coach and Yoga therapist as well as psychedelic therapist.
00:01:45.750 --> 00:01:57.469 Shervon Laurice | The Expansion Room: And I wanted to start this show because I wanted to bring together all the modalities that I work in. There's so much overlap
00:01:57.620 --> 00:02:10.449 Shervon Laurice | The Expansion Room: in those spaces, and I wanted to be able to have a space to talk about all those things without having to divide myself in parts.
00:02:10.850 --> 00:02:30.489 Shervon Laurice | The Expansion Room: I think also in working with so many different clients over the years, and in some ways not being able to always overlap those things. I felt like having a space like this could help clients who I've worked with in the past.
00:02:31.092 --> 00:02:37.280 Shervon Laurice | The Expansion Room: As well as the general public to be able to bring those things together.
00:02:37.580 --> 00:02:43.310 Shervon Laurice | The Expansion Room: We are in an interesting time right now in reference to mental health.
00:02:43.910 --> 00:02:51.790 Shervon Laurice | The Expansion Room: so much has changed, especially since 2020, and people are
00:02:52.260 --> 00:02:57.929 Shervon Laurice | The Expansion Room: trying to access services to manage their mental health.
00:02:58.650 --> 00:03:07.230 Shervon Laurice | The Expansion Room: and some of them are brand new to a system that seems to be shifting and changing every day.
00:03:08.520 --> 00:03:19.259 Shervon Laurice | The Expansion Room: The idea of the lone therapist in a small little room, who meets in person with their clients
00:03:19.490 --> 00:03:26.319 Shervon Laurice | The Expansion Room: on a weekly basis without insurance seems to be fading away.
00:03:26.600 --> 00:03:43.390 Shervon Laurice | The Expansion Room: and the insurance companies, as well as some other systems, are really causing us the therapists who are licensed to really rethink how we bring mental health to clients.
00:03:43.710 --> 00:03:49.960 Shervon Laurice | The Expansion Room: And so here we are in the expansion room. And so we hope that over time
00:03:50.240 --> 00:03:58.400 Shervon Laurice | The Expansion Room: the information that you gain from each episode. Each week helps to shift
00:03:58.660 --> 00:04:04.060 Shervon Laurice | The Expansion Room: things in your life. Move the needle in your life in some ways.
00:04:04.550 --> 00:04:07.769 Shervon Laurice | The Expansion Room: So what is the expansion room.
00:04:07.950 --> 00:04:23.010 Shervon Laurice | The Expansion Room: This is a transformative transformative space that we are developing for purpose, driven individuals for professionals, creatives and people who are navigating
00:04:23.400 --> 00:04:26.740 Shervon Laurice | The Expansion Room: big and small life transitions.
00:04:27.020 --> 00:04:29.379 Shervon Laurice | The Expansion Room: And so in this space
00:04:29.570 --> 00:04:44.820 Shervon Laurice | The Expansion Room: we are looking to go beyond surface level success, surface level tactics to get deeper into healing, inner clarity and soul aligned growth.
00:04:46.180 --> 00:04:59.909 Shervon Laurice | The Expansion Room: In doing so, we're looking to shift and rewire old limiting beliefs and ideas as well as rewire our nervous systems.
00:05:00.450 --> 00:05:09.510 Shervon Laurice | The Expansion Room: We are looking to navigate, burnout life transitions and identity shifts.
00:05:09.930 --> 00:05:17.900 Shervon Laurice | The Expansion Room: We're looking to also embrace mindfulness, embodiment, and holistic wellness
00:05:19.050 --> 00:05:25.370 Shervon Laurice | The Expansion Room: on the show. We will have real conversations on healing trauma.
00:05:25.660 --> 00:05:30.589 Shervon Laurice | The Expansion Room: reclaiming our sense of purpose and leading from within.
00:05:32.190 --> 00:05:41.130 Shervon Laurice | The Expansion Room: Also we will be talking about integrating altered states of consciousness
00:05:41.740 --> 00:05:47.920 Shervon Laurice | The Expansion Room: that include psychedelic experiences from time to time, and
00:05:49.240 --> 00:05:55.180 Shervon Laurice | The Expansion Room: with the way the health industry, and the mental health system is shifting.
00:05:55.960 --> 00:06:02.230 Shervon Laurice | The Expansion Room: I am well aware that it is time for each of us to take more
00:06:02.520 --> 00:06:08.520 Shervon Laurice | The Expansion Room: of a hands-on approach to our own health. Our own mental health.
00:06:09.310 --> 00:06:19.079 Shervon Laurice | The Expansion Room: as these systems may not be available in the same ways that we were once used to.
00:06:19.190 --> 00:06:26.989 Shervon Laurice | The Expansion Room: And so that leads me to want to talk about our 1st
00:06:27.150 --> 00:06:33.440 Shervon Laurice | The Expansion Room: series that we're going to be running on this show. The expansion room.
00:06:33.590 --> 00:06:40.000 Shervon Laurice | The Expansion Room: We are going to be talking about how psychotherapy.
00:06:40.290 --> 00:06:51.859 Shervon Laurice | The Expansion Room: which is traditional talk, therapy and prescription medications that psychiatrists prescribe are the ways that
00:06:52.000 --> 00:06:58.150 Shervon Laurice | The Expansion Room: we have traditionally thought to manage one's mental health.
00:06:59.280 --> 00:07:09.850 Shervon Laurice | The Expansion Room: and in some ways that has worked fine talk. Therapy, when combined with medication.
00:07:10.340 --> 00:07:15.710 Shervon Laurice | The Expansion Room: is usually a way for people to best manage mental health.
00:07:16.100 --> 00:07:32.069 Shervon Laurice | The Expansion Room: I'm not a huge advocate of people taking prescription medication without doing psychotherapy, because, interestingly enough, most people don't
00:07:32.190 --> 00:07:41.930 Shervon Laurice | The Expansion Room: positively respond to mental health medications that psychiatrists or your medical doctor might prescribe
00:07:42.100 --> 00:07:55.859 Shervon Laurice | The Expansion Room: only about a 3rd of people who are given. These medications respond well and can use them over time, but even that 1 3.rd
00:07:56.230 --> 00:08:02.110 Shervon Laurice | The Expansion Room: Eventually, some percentage of those folks find that the medication stops working.
00:08:02.250 --> 00:08:06.640 Shervon Laurice | The Expansion Room: and then they have to try to find something else. And so
00:08:07.010 --> 00:08:11.390 Shervon Laurice | The Expansion Room: medication by itself can be kind of iffy
00:08:11.720 --> 00:08:25.079 Shervon Laurice | The Expansion Room: when put with talk therapy of some kind. And you I always recommend to people that they shop basically shop for a psychotherapist
00:08:26.210 --> 00:08:35.590 Shervon Laurice | The Expansion Room: meeting with 2 or 3, having a free consultation to talk about your needs and see if you're a good fit.
00:08:35.760 --> 00:09:03.370 Shervon Laurice | The Expansion Room: is really imperative, because this is going to be the person that you're talking with on a weekly or biweekly basis and sharing your most intimate life struggles and information with. And so you want to feel like, as some people like to say. You want to feel like you, vibe with that person, and you want to know if they are offering the style of therapy that you most need.
00:09:03.840 --> 00:09:09.040 Shervon Laurice | The Expansion Room: And so pairing, those 2 together are key. And so
00:09:09.210 --> 00:09:14.669 Shervon Laurice | The Expansion Room: millions of people manage their mental health every day around the world with these 2 things.
00:09:15.420 --> 00:09:27.839 Shervon Laurice | The Expansion Room: But did you know that pairing traditional treatments with holistic approaches could significantly enhance your well-being?
00:09:28.040 --> 00:09:34.080 Shervon Laurice | The Expansion Room: It could significantly improve your mental health and your life.
00:09:35.190 --> 00:09:38.670 Shervon Laurice | The Expansion Room: Holistic, integrative mental health care
00:09:39.140 --> 00:09:55.230 Shervon Laurice | The Expansion Room: looks at the whole person, not just symptoms, and that's part of what our healthcare and mental health care system has fallen short, I believe, around for many, many years.
00:09:55.980 --> 00:10:00.069 Shervon Laurice | The Expansion Room: not taking the whole person into account.
00:10:00.850 --> 00:10:14.580 Shervon Laurice | The Expansion Room: Mind, body, and spirit are important, and focusing on creating lasting wellness from the inside out really has to be our focus.
00:10:14.800 --> 00:10:20.250 Shervon Laurice | The Expansion Room: So in this series, yes.
00:10:20.820 --> 00:10:34.400 Shervon Laurice | The Expansion Room: which I'm calling, the holistic mental health approaches, we will take a look at various approaches that can go a long way to improving mental health and one's overall well-being.
00:10:35.140 --> 00:10:39.230 Shervon Laurice | The Expansion Room: So this week
00:10:40.250 --> 00:10:45.910 Shervon Laurice | The Expansion Room: you just have me. But there are going to be some weeks that I invite in guests
00:10:46.160 --> 00:10:55.709 Shervon Laurice | The Expansion Room: who are going to help us tease out some of these subjects that we're going to be talking about today. We're going to talk about movement.
00:10:56.530 --> 00:11:13.389 Shervon Laurice | The Expansion Room: particularly exercise moving our bodies. And the scientific information that is out there that helps us to understand why, moving is such a good thing for our mental health.
00:11:13.860 --> 00:11:40.220 Shervon Laurice | The Expansion Room: But next week we will also be talking about how nutrition affects our mental health, and I will have as a guest one of my fast growing favorite people, Frank R. Harrison, from Frank about health, to talk about nutrition, and how that plays a role in our well-being and our mental health.
00:11:40.440 --> 00:12:02.370 Shervon Laurice | The Expansion Room: Later, down the line we'll talk about sunshine, how the sun affects our overall. Mental health. Getting out in nature affects our overall mental health as well as alternative forms of medicine, chiropractic acupuncture. All these kinds of things will be part of this series.
00:12:02.720 --> 00:12:09.570 Shervon Laurice | The Expansion Room: So today we will talk about movement. What the science says.
00:12:09.920 --> 00:12:27.419 Shervon Laurice | The Expansion Room: as well as give you some practical tips on how to incorporate more movement into your day to day life, and it doesn't have to be an hour or 2 that you spend in the gym 5 to 6 days a week.
00:12:28.740 --> 00:12:32.389 Shervon Laurice | The Expansion Room: So we're coming up on our 1st break.
00:12:32.690 --> 00:12:47.910 Shervon Laurice | The Expansion Room: and I hope that you will continue to join us for our next segment, where we'll start to look at the science and some of the research that has come out in this way.
00:12:48.150 --> 00:12:49.440 Shervon Laurice | The Expansion Room: So thank you.
00:12:50.160 --> 00:12:51.509 Shervon Laurice | The Expansion Room: Take it away, Jess.
00:15:05.590 --> 00:15:13.160 Shervon Laurice | The Expansion Room: So welcome back. Let's talk about the science behind movement and mental health.
00:15:14.315 --> 00:15:21.210 Shervon Laurice | The Expansion Room: Besides psychotherapy or medication for our well-being.
00:15:21.680 --> 00:15:28.999 Shervon Laurice | The Expansion Room: there is so much that we can do for ourselves to manage mental health.
00:15:31.620 --> 00:15:34.069 Shervon Laurice | The Expansion Room: At a chemical level.
00:15:34.300 --> 00:15:54.420 Shervon Laurice | The Expansion Room: Most of us talk about, maybe endorphins, dopamine serotonin released in the brain. But believe it or not, most of those neurotransmitters actually happen down through the central nervous system into our gut.
00:15:54.850 --> 00:16:06.439 Shervon Laurice | The Expansion Room: And so part of us moving is helping that process along, and we'll talk more about that in this series as well. So we'll come back to that.
00:16:07.060 --> 00:16:20.579 Shervon Laurice | The Expansion Room: But exercise or movement is one of those underutilized things for bringing about more production of those neurotransmitters, and that can help transform our mental health
00:16:20.950 --> 00:16:26.069 Shervon Laurice | The Expansion Room: at a chemical level movement changes our brain
00:16:26.430 --> 00:16:45.380 Shervon Laurice | The Expansion Room: when you engage in physical activity, whether it's walking, running, dancing, Yoga, or strength training, or, as we also know it, as lifting weights, your body releases endorphins which are those feel-good chemicals that we're all looking for.
00:16:45.860 --> 00:16:47.070 Shervon Laurice | The Expansion Room: and
00:16:47.360 --> 00:16:56.790 Shervon Laurice | The Expansion Room: when we have those feel good chemicals, it signals to our brains and our bodies and our central nervous system that we want to do that again
00:16:57.100 --> 00:17:04.540 Shervon Laurice | The Expansion Room: right? So we don't always think about exercise as something that we really want to do.
00:17:04.730 --> 00:17:16.070 Shervon Laurice | The Expansion Room: But when you start to get into it, especially a form of exercise and movement that you really enjoy. It can become something that you actually enjoy
00:17:16.450 --> 00:17:20.859 Shervon Laurice | The Expansion Room: endorphins. Help us to relieve stress
00:17:21.329 --> 00:17:26.090 Shervon Laurice | The Expansion Room: endorphins help us to also relieve pain.
00:17:27.020 --> 00:17:33.869 Shervon Laurice | The Expansion Room: So sometimes a chronic illness can cause us chronic pain.
00:17:33.990 --> 00:17:41.440 Shervon Laurice | The Expansion Room: which then can therefore lead us to experiencing more anxiety in our lives, or even depression.
00:17:41.670 --> 00:17:43.069 Shervon Laurice | The Expansion Room: And so
00:17:44.410 --> 00:17:55.940 Shervon Laurice | The Expansion Room: we'll talk in the last segment about how to incorporate and shift mindset around movement and exercise. But even in living with pain
00:17:56.400 --> 00:17:59.690 Shervon Laurice | The Expansion Room: we can find some level, for most of us
00:17:59.830 --> 00:18:07.120 Shervon Laurice | The Expansion Room: find some level of movement in order to improve our mental well-being.
00:18:08.120 --> 00:18:16.080 Shervon Laurice | The Expansion Room: so it doesn't stop there with endorphins. Exercise increases all levels of dopamine and serotonin.
00:18:16.530 --> 00:18:25.869 Shervon Laurice | The Expansion Room: 2 of the key neurotransmitters that regulate mood, motivation as well as emotional stability.
00:18:26.510 --> 00:18:32.049 Shervon Laurice | The Expansion Room: These are all the same brain chemicals that are targeted by antidepressants.
00:18:32.810 --> 00:18:38.749 Shervon Laurice | The Expansion Room: And so when you move your body, you're helping your brain
00:18:38.910 --> 00:18:43.780 Shervon Laurice | The Expansion Room: and your central nervous system to produce them naturally.
00:18:44.480 --> 00:18:48.729 Shervon Laurice | The Expansion Room: So, bringing those 2 things together
00:18:48.960 --> 00:18:53.380 Shervon Laurice | The Expansion Room: can give you more of a feeling of well-being.
00:18:54.860 --> 00:19:10.009 Shervon Laurice | The Expansion Room: Another important player here, in adding movement in is something called BDNF, brain derived neurotrophic factor.
00:19:11.010 --> 00:19:13.619 Shervon Laurice | The Expansion Room: thinking of BD, and F
00:19:13.750 --> 00:19:25.479 Shervon Laurice | The Expansion Room: as kind of a fertilizer. Maybe for your brain. It supports the growth of new brain cells and strengthens the connection between them.
00:19:25.680 --> 00:19:36.060 Shervon Laurice | The Expansion Room: So it used to be this idea that as we aged, our brain cells started to die off and fall off, and
00:19:36.720 --> 00:19:39.640 Shervon Laurice | The Expansion Room: you couldn't change that.
00:19:40.480 --> 00:19:46.929 Shervon Laurice | The Expansion Room: And and it kind of went along with that old saying, You can't teach an old dog new tricks right?
00:19:47.300 --> 00:19:52.560 Shervon Laurice | The Expansion Room: Well, the science in the last 20 or so years have debunked that.
00:19:52.750 --> 00:20:00.370 Shervon Laurice | The Expansion Room: And basically, as long as we are alive, as long as our brain is functioning.
00:20:00.560 --> 00:20:12.909 Shervon Laurice | The Expansion Room: we can actually make new brain cells. So this is where that word that I think a lot of us have started to hear in recent years, neuroplasticity comes in
00:20:13.130 --> 00:20:23.679 Shervon Laurice | The Expansion Room: so moving your body encourages neuroplasticity, it encourages the growth of new brain cells.
00:20:24.250 --> 00:20:31.660 Shervon Laurice | The Expansion Room: This is crucial, for the brain's ability to rewire itself.
00:20:32.440 --> 00:20:41.039 Shervon Laurice | The Expansion Room: and in doing so can also lower the incidences of depression and anxiety and trauma response.
00:20:41.310 --> 00:21:02.229 Shervon Laurice | The Expansion Room: So think about that. Just something as simple as incorporating, going for a walk every day could help your brain to function better, to create brand new cells, to keep your mind feeling young, to keep the symptoms of depression low.
00:21:03.530 --> 00:21:14.100 Shervon Laurice | The Expansion Room: So one of the things you know. Sometimes people ask me, well, how do I know so much about
00:21:15.230 --> 00:21:16.120 Shervon Laurice | The Expansion Room: health?
00:21:17.006 --> 00:21:23.570 Shervon Laurice | The Expansion Room: And its effect on mental health or wellness? Information.
00:21:23.850 --> 00:21:32.249 Shervon Laurice | The Expansion Room: I, in my early thirties, started to experience what we now call symptoms of fibromyalgia
00:21:32.758 --> 00:21:40.129 Shervon Laurice | The Expansion Room: and eventually, after years of going back and forth with the doctors trying to figure out what was going on.
00:21:40.490 --> 00:21:47.510 Shervon Laurice | The Expansion Room: They gave me that diagnosis. I still don't know how accurate that was, but that's where we were.
00:21:47.800 --> 00:21:56.540 Shervon Laurice | The Expansion Room: My experience with it was roving pain in my joints and throughout my muscle structure
00:21:56.820 --> 00:22:02.350 Shervon Laurice | The Expansion Room: that caused me to be in pain more days than not
00:22:03.890 --> 00:22:20.870 Shervon Laurice | The Expansion Room: one of the things, I realized, and I was in my thirties, late thirties, when I started to really realize this was that I needed to take my own health and therefore, mental health into my own hands.
00:22:20.980 --> 00:22:30.490 Shervon Laurice | The Expansion Room: because our healthcare system is amazing in a lot of ways. But for acute stuff.
00:22:31.840 --> 00:22:46.340 Shervon Laurice | The Expansion Room: if you live in a major city, and you are in a car accident, or you get shot, or something happens. That is a trauma to the physical body. Usually a great thing.
00:22:46.490 --> 00:22:49.580 Shervon Laurice | The Expansion Room: You can go to a hospital and
00:22:49.990 --> 00:22:53.019 Shervon Laurice | The Expansion Room: see a great doctor and get repaired, so to speak.
00:22:53.350 --> 00:22:59.560 Shervon Laurice | The Expansion Room: but for chronic stuff, where it's hard to explain, and there was no injury.
00:22:59.740 --> 00:23:04.430 Shervon Laurice | The Expansion Room: It's harder for them to manage for you, and
00:23:04.820 --> 00:23:16.589 Shervon Laurice | The Expansion Room: what they know is to give you medications, and I am not a fan of just giving medication without really for symptoms, without really knowing the under cause.
00:23:17.490 --> 00:23:20.139 Shervon Laurice | The Expansion Room: And so I started looking
00:23:20.380 --> 00:23:32.159 Shervon Laurice | The Expansion Room: for what could make me feel better. And so for me it was the bringing together of several different modalities. So, having my own therapist at that time
00:23:32.300 --> 00:23:42.229 Shervon Laurice | The Expansion Room: getting back into Yoga for physical movement, because I felt like Yoga would be gentle enough for me to keep moving
00:23:42.700 --> 00:23:45.939 Shervon Laurice | The Expansion Room: without causing more pain.
00:23:46.620 --> 00:24:02.390 Shervon Laurice | The Expansion Room: And so when I got back into the yoga and started to actually feel better, I decided to take my 1st Yoga teacher training, and then eventually went on to a Yoga therapy certification, because I knew
00:24:02.550 --> 00:24:11.100 Shervon Laurice | The Expansion Room: that for some people their mental health was affected by pain in their life, and
00:24:11.330 --> 00:24:39.770 Shervon Laurice | The Expansion Room: that was the start of my journey towards healing the physical body that I move around in. Now I'm from New York City. So I love that my show is on talkradio dot Nyc. I grew up in Queens, and I wasn't really much of an outdoorsy kid. My mom was a runner, and I'd get up with her in the mornings, and she'd run around the track, and I'd sit on the bleachers and root her on. She always tried to get me to run. I was not a fan
00:24:40.550 --> 00:24:46.669 Shervon Laurice | The Expansion Room: but as I've gotten older I now live in Maryland, and I
00:24:47.450 --> 00:24:55.099 Shervon Laurice | The Expansion Room: have gotten really into the trees and to nature, and I enjoy going for hikes, and I enjoy going for walks.
00:24:56.105 --> 00:25:01.390 Shervon Laurice | The Expansion Room: And I now see the benefit of those walks.
00:25:01.570 --> 00:25:13.909 Shervon Laurice | The Expansion Room: including with Yoga, in my day-to-day life, to keep my physical body feeling better as well as my mental health
00:25:14.030 --> 00:25:15.620 Shervon Laurice | The Expansion Room: in a good place.
00:25:17.010 --> 00:25:18.130 Shervon Laurice | The Expansion Room: So
00:25:19.030 --> 00:25:38.269 Shervon Laurice | The Expansion Room: what does it mean in real life terms? When we talk about adding more movement into or exercise into our daily lives? It doesn't just help you feel better in the moment it actually supports your long-term brain health and emotional well-being.
00:25:39.020 --> 00:25:40.360 Shervon Laurice | The Expansion Room: So.
00:25:40.850 --> 00:25:53.570 Shervon Laurice | The Expansion Room: taking one this one step further, we can look at how it applies for specific conditions. Right? So for those dealing with depression studies have shown that
00:25:53.670 --> 00:25:56.840 Shervon Laurice | The Expansion Room: moderate aerobic exercise
00:25:56.990 --> 00:26:11.480 Shervon Laurice | The Expansion Room: 3 to 5 times a week, and when they say moderate. They mean a 20 to 30 min stent of movement could be just. Walking can be just as effective as taking an antidepressant for some people.
00:26:11.750 --> 00:26:16.909 Shervon Laurice | The Expansion Room: for anxiety, movement helps regulate stress response.
00:26:17.600 --> 00:26:23.209 Shervon Laurice | The Expansion Room: It lowers cortisol, and it calms the nervous system
00:26:23.520 --> 00:26:27.290 Shervon Laurice | The Expansion Room: all important when you're dealing with anxiety.
00:26:28.320 --> 00:26:35.080 Shervon Laurice | The Expansion Room: even just a 20 min walk. And, I would venture to say, taking that 20 min walk out in the sunshine.
00:26:35.570 --> 00:26:46.720 Shervon Laurice | The Expansion Room: And then Ptsd survivors often benefit from trauma-informed movement practices like Yoga and Tai Chi, which help them reconnect
00:26:46.910 --> 00:26:52.060 Shervon Laurice | The Expansion Room: in the present moment to their bodies in a safe way.
00:26:52.880 --> 00:26:58.200 Shervon Laurice | The Expansion Room: and Adhd add exercise, boosts, focus
00:26:58.390 --> 00:27:08.339 Shervon Laurice | The Expansion Room: and executive functioning by increasing dopamine levels. And similarly, it does this to stimulants.
00:27:08.910 --> 00:27:11.592 Shervon Laurice | The Expansion Room: One of the researchers that I
00:27:12.390 --> 00:27:30.550 Shervon Laurice | The Expansion Room: talked with some time ago about 2 years ago. Their research showed not only just exercise for add and add Adhd brain, but exercising outside in nature, was so important because nature gives the brain some nuance.
00:27:30.730 --> 00:27:37.829 Shervon Laurice | The Expansion Room: And so with that nuance it activates the brain for a person who's living with add.
00:27:38.330 --> 00:28:01.009 Shervon Laurice | The Expansion Room: so those are just some of those things. Now we're about to take our second break. And when we come back we're going to talk about Ptsd in particular, and what the research has shown in reference to that diagnosis. So join us again in a couple of minutes.
00:30:05.170 --> 00:30:09.780 Shervon Laurice | The Expansion Room: Welcome back. So let's come back to Ptsd.
00:30:10.540 --> 00:30:17.650 Shervon Laurice | The Expansion Room: and also what we call complex Ptsd, and
00:30:18.970 --> 00:30:28.670 Shervon Laurice | The Expansion Room: when we think about Ptsd, the initial thought, at least for folks in my generation. We think about people coming back from war.
00:30:29.080 --> 00:30:42.080 Shervon Laurice | The Expansion Room: and the experiences they may have had in a war may cause them to come home with trauma responses that they did not have when they left.
00:30:42.730 --> 00:30:44.050 Shervon Laurice | The Expansion Room: and
00:30:44.770 --> 00:30:59.340 Shervon Laurice | The Expansion Room: we now know that that diagnosis has been expanded out to anyone who has experienced a traumatic event or series of traumatic events is the short definition.
00:31:00.370 --> 00:31:06.089 Shervon Laurice | The Expansion Room: and some time ago I took a training with Dr. Bessel van der Kolk.
00:31:06.590 --> 00:31:12.129 Shervon Laurice | The Expansion Room: He is the author of the book. One of my favorite books. The body keeps the score
00:31:12.780 --> 00:31:20.140 Shervon Laurice | The Expansion Room: he is, or at least at that time, way back, when the research began was based in Massachusetts.
00:31:20.520 --> 00:31:30.050 Shervon Laurice | The Expansion Room: and he was. He's a psychiatrist, and he was working with people who had experienced trauma in their lives.
00:31:30.300 --> 00:31:53.399 Shervon Laurice | The Expansion Room: And you know. As a psychiatrist, he did what he was supposed to do, giving them the diagnosis, treating them. And back in those days psychiatrists actually did talk therapy most today don't do that. But he had group therapy going on, individual therapy going on, and what he began to realize that talking
00:31:53.870 --> 00:32:00.110 Shervon Laurice | The Expansion Room: was not enough to heal the trauma that his patients were were experiencing
00:32:00.340 --> 00:32:09.779 Shervon Laurice | The Expansion Room: and that he started to see there was a physical or somatic component to their trauma.
00:32:10.760 --> 00:32:17.139 Shervon Laurice | The Expansion Room: So he started researching. He started a research program and
00:32:17.560 --> 00:32:27.080 Shervon Laurice | The Expansion Room: began to figure out that it's not just here that we experience trauma, but it's throughout our central nervous system
00:32:27.230 --> 00:32:30.909 Shervon Laurice | The Expansion Room: that it holds up in our bodies.
00:32:32.770 --> 00:32:39.949 Shervon Laurice | The Expansion Room: Think about when if you know someone who's had a traumatic experience in their lives.
00:32:40.340 --> 00:32:45.230 Shervon Laurice | The Expansion Room: and maybe it has something to do with war or violence.
00:32:46.160 --> 00:32:52.479 Shervon Laurice | The Expansion Room: and they're somewhere out in the community or out in the world, or maybe in their home. And a loud noise
00:32:52.610 --> 00:32:55.540 Shervon Laurice | The Expansion Room: suddenly happens unexpectedly.
00:32:56.230 --> 00:33:06.120 Shervon Laurice | The Expansion Room: Their body automatically reacts in ways that maybe a person who's not been in trauma responds.
00:33:06.870 --> 00:33:08.599 Shervon Laurice | The Expansion Room: And so he began
00:33:11.310 --> 00:33:17.950 Shervon Laurice | The Expansion Room: to realize that people holding that level of trauma needed to be able to release that trauma
00:33:18.810 --> 00:33:26.469 Shervon Laurice | The Expansion Room: when we are dealing with symptoms of Ptsd. We are not living in the present moment.
00:33:26.740 --> 00:33:35.400 Shervon Laurice | The Expansion Room: There is this way of always scanning your environment for safety, whether consciously or unconsciously.
00:33:35.610 --> 00:33:43.339 Shervon Laurice | The Expansion Room: not feeling safe or comfortable in your own body, and not able to
00:33:43.810 --> 00:33:52.819 Shervon Laurice | The Expansion Room: fully connect with your environment with the people in your environment because of what you're experiencing inwardly.
00:33:53.210 --> 00:33:58.920 Shervon Laurice | The Expansion Room: And a lot of messaging goes with that in your mind as well.
00:33:59.360 --> 00:34:18.310 Shervon Laurice | The Expansion Room: So what came out of his research was phenomenal, and it has changed the course of the Mental health community ever since, because it really enabled us to invite mindfulness practices into the therapy room
00:34:18.520 --> 00:34:23.309 Shervon Laurice | The Expansion Room: without it, feeling like it was some woo woo thing that we were doing
00:34:23.690 --> 00:34:38.640 Shervon Laurice | The Expansion Room: right. And so in Bessel van der Kolk's book. The body keeps the score. He discusses several somatic practices or body oriented therapies that could be helpful in healing trauma.
00:34:39.040 --> 00:34:48.529 Shervon Laurice | The Expansion Room: This included neural feedback yoga, particularly Yoga Therapy, or Trauma, informed Yoga
00:34:48.929 --> 00:34:58.970 Shervon Laurice | The Expansion Room: and oriented therapies that were more about healing
00:35:01.790 --> 00:35:08.469 Shervon Laurice | The Expansion Room: instead of talking, feeling, and getting dropped into your body again in a safe way.
00:35:08.890 --> 00:35:19.610 Shervon Laurice | The Expansion Room: The also what we now know as Emdr was also something that came out of his research. The eye movement, desensitization, and reprocessing therapy.
00:35:20.010 --> 00:35:28.779 Shervon Laurice | The Expansion Room: He highlighted the importance of mindfulness, practices, body awareness exercises and breathing techniques.
00:35:29.230 --> 00:35:33.829 Shervon Laurice | The Expansion Room: These practices help individuals to reconnect with their bodies
00:35:33.940 --> 00:35:42.680 Shervon Laurice | The Expansion Room: and regulate their nervous system and process traumatic memories in a safe and embodied way.
00:35:43.450 --> 00:35:55.379 Shervon Laurice | The Expansion Room: embodied movement, where you're able to step back into the inner experience of your body supports emotional release
00:35:55.740 --> 00:35:59.330 Shervon Laurice | The Expansion Room: and your central nervous system's regulation.
00:36:00.380 --> 00:36:01.540 Shervon Laurice | The Expansion Room: So
00:36:02.490 --> 00:36:27.100 Shervon Laurice | The Expansion Room: when I went to his training, and I believe this was probably back in 2,000, maybe 15, he actually came to Silver Spring, Maryland, which was wonderful. It was a 3 day training. I was excited because I was already stepping into the Yoga Therapy world for myself and working starting to work with clients in this way, and he
00:36:27.550 --> 00:36:40.719 Shervon Laurice | The Expansion Room: was able to kind of walk us through the mindset shift that we needed to have as therapists to be able to see when talk therapy was not enough.
00:36:41.580 --> 00:36:54.850 Shervon Laurice | The Expansion Room: and so since then I have incorporated particularly in my sessions with clients who have Ptsd or high anxiety. Breath practices
00:36:55.680 --> 00:37:06.490 Shervon Laurice | The Expansion Room: yoga, as we know it here in the States, but also Yoga Nidra, which are all central to help calming one central nervous system.
00:37:07.180 --> 00:37:13.400 Shervon Laurice | The Expansion Room: So when we think about conscious movement, right?
00:37:13.920 --> 00:37:23.340 Shervon Laurice | The Expansion Room: Yoga comes into play, and walking out in nature with your therapist, perhaps.
00:37:24.150 --> 00:37:27.589 Shervon Laurice | The Expansion Room: comes that part of movement comes into play.
00:37:28.380 --> 00:37:33.139 Shervon Laurice | The Expansion Room: Tai Chi is also a conscious movement activity.
00:37:34.570 --> 00:37:39.309 Shervon Laurice | The Expansion Room: All of those help you to drop into your body and use breath
00:37:39.940 --> 00:37:47.580 Shervon Laurice | The Expansion Room: as your focus or your anchor in those moments giving
00:37:48.690 --> 00:37:56.819 Shervon Laurice | The Expansion Room: some ideas of maybe how you could use movement in your day-to-day life.
00:37:57.340 --> 00:38:00.219 Shervon Laurice | The Expansion Room: Think of short spurts
00:38:01.500 --> 00:38:08.669 Shervon Laurice | The Expansion Room: right? It doesn't have to be, I mean, unless you're really into like going to the gym and working out
00:38:08.960 --> 00:38:31.199 Shervon Laurice | The Expansion Room: hour hour and a half, 2 HA day. One of my favorite youtubers, Dr. Atiyah medical Doctor. One of the things he said in a video that I watched some years ago was how he himself manages his own mental health is he is an avid mover.
00:38:31.780 --> 00:38:34.660 Shervon Laurice | The Expansion Room: Even when he's traveling he gets to the gym.
00:38:35.280 --> 00:38:43.340 Shervon Laurice | The Expansion Room: He noted if he goes 2 or 3 days without it. He notices a shift in his own mood, his own mental health.
00:38:43.990 --> 00:38:50.049 Shervon Laurice | The Expansion Room: So that's key to keep in mind. I notice that when I don't move for a while
00:38:50.586 --> 00:38:58.900 Shervon Laurice | The Expansion Room: with. If I don't get on my mat, or I don't go for a walk in my neighborhood outside, or even get on the treadmill in my house.
00:38:59.600 --> 00:39:10.480 Shervon Laurice | The Expansion Room: I notice a shift. I can be really cranky if I haven't moved my body. So, thinking about practical ways to integrate movement, think about short spurts.
00:39:11.090 --> 00:39:13.399 Shervon Laurice | The Expansion Room: It could be training
00:39:13.790 --> 00:39:33.399 Shervon Laurice | The Expansion Room: in the gym. Strength training, Cardio, but simpler is going for a run, if that's in your wheelhouse or your capacity. But going for a walk might be better right? Just in your own neighborhood or in a park that has trees going for hikes, cycling.
00:39:34.510 --> 00:39:57.610 Shervon Laurice | The Expansion Room: taking a Yoga class or using Youtube. Youtube has so many free exercise classes believe it or not, which I discovered in the pandemic was so surprised. So, taking a Yoga class chair, Yoga class Pilates, stretching every morning.
00:39:57.910 --> 00:40:17.490 Shervon Laurice | The Expansion Room: going out, dancing with friends, or just dancing in your living room or kitchen. One of my most fun things I love to do with my partner is when we cook together we turn on music, and inevitably there's some dancing that goes on in my kitchen, which is a lot of fun.
00:40:20.180 --> 00:40:27.459 Shervon Laurice | The Expansion Room: Think about 10 min, 20 min and 30 min spurts of exercise
00:40:28.010 --> 00:40:32.599 Shervon Laurice | The Expansion Room: just depends on how much capacity you have each day.
00:40:32.980 --> 00:40:37.069 Shervon Laurice | The Expansion Room: And one of the things that's really interesting is sometimes people
00:40:37.260 --> 00:40:42.719 Shervon Laurice | The Expansion Room: are all or nothing, with exercise or any change they're trying to make, but
00:40:42.950 --> 00:40:56.840 Shervon Laurice | The Expansion Room: exercise they feel like, well, if I can't do this level. I'm not going to do it. Or yesterday I was able to do 45 min of such and such, and today I feel
00:40:57.500 --> 00:41:00.969 Shervon Laurice | The Expansion Room: I only got 15 min in me. I won't do it!
00:41:02.080 --> 00:41:07.510 Shervon Laurice | The Expansion Room: Every little bit counts towards your improved mental health.
00:41:07.750 --> 00:41:16.060 Shervon Laurice | The Expansion Room: so there are mornings where I get up, and I have lots to do before I get my day going to meeting with clients.
00:41:16.520 --> 00:41:23.409 Shervon Laurice | The Expansion Room: and I might only get in a 10 or 15 min walk around my community
00:41:23.530 --> 00:41:29.169 Shervon Laurice | The Expansion Room: other days I have time, and I get in a 30 min walk in my community.
00:41:29.550 --> 00:41:55.899 Shervon Laurice | The Expansion Room: If I have time on the weekends and the weather is good. I might go for an hour long. Hike. Right? So it just depends on your day to day. Don't allow yourself to put it off because you can't do more than 10 min, and that 10 min, if you work in an office, can be you getting up and walking around
00:41:56.400 --> 00:42:11.759 Shervon Laurice | The Expansion Room: your floor of where you work, or walking around the building that you work in. And coming back upstairs, when I used to work for the Federal Government, I realized all the smokers. Got a 10 min break
00:42:11.940 --> 00:42:13.749 Shervon Laurice | The Expansion Room: pretty much every hour.
00:42:14.470 --> 00:42:34.550 Shervon Laurice | The Expansion Room: like, well, I'm going to take a smoke break, so almost every hour I would go downstairs, walk up the street and back down the street, and come back into the building just so I could stretch my legs so every little bit of movement counts. So give yourself that
00:42:34.820 --> 00:42:48.499 Shervon Laurice | The Expansion Room: right stretching is a wonderful way to keep your body nimble and young right, but also to keep your mind moving. There's this thing called
00:42:48.780 --> 00:42:51.180 Shervon Laurice | The Expansion Room: fascia in our bodies.
00:42:51.540 --> 00:43:01.889 Shervon Laurice | The Expansion Room: and it's kind of like the web. And I put my fingers this way because it's kind of like this web that runs through all of our joints and our muscles. The densest
00:43:02.140 --> 00:43:06.320 Shervon Laurice | The Expansion Room: place of fascia in our bodies is our low back.
00:43:06.780 --> 00:43:15.539 Shervon Laurice | The Expansion Room: What do most people complain about, especially if they have to sit all day for hours at a time, is a tight, low back.
00:43:16.240 --> 00:43:20.429 Shervon Laurice | The Expansion Room: So if you get up and allow yourself to gently stretch.
00:43:20.940 --> 00:43:31.150 Shervon Laurice | The Expansion Room: You feel better, both physically and mentally, and stretching your fascia signals to the brain. Everything is okay.
00:43:31.980 --> 00:43:37.259 Shervon Laurice | The Expansion Room: So think about ways that you can incorporate even 10 min at a time
00:43:38.130 --> 00:43:46.990 Shervon Laurice | The Expansion Room: in your day-to-day life, and it doesn't have to be all at once in the morning, if you spread it out throughout your day.
00:43:47.550 --> 00:43:56.610 Shervon Laurice | The Expansion Room: Actually, the science shows that that is actually more helpful than just getting in a burst of exercise in the morning.
00:43:57.340 --> 00:44:02.980 Shervon Laurice | The Expansion Room: If you live in a house that has stairs. Let the stairs be your exercise.
00:44:03.230 --> 00:44:18.949 Shervon Laurice | The Expansion Room: That's 1 of the things I do. I work from home most days, and so I will literally get up between sessions, run downstairs, get some water or a snack, and run back upstairs to my office. So allow yourself to be
00:44:20.160 --> 00:44:22.960 Shervon Laurice | The Expansion Room: innovative in how you get that in.
00:44:23.590 --> 00:44:36.830 Shervon Laurice | The Expansion Room: So we're about to take another break, and when we come back we'll talk about wrap this up and talk about some more practical tips and shifting your mindset around movement.
00:46:59.480 --> 00:47:06.210 Shervon Laurice | The Expansion Room: So welcome back to our last segment of the 1st episode of the expansion room.
00:47:06.430 --> 00:47:08.249 Shervon Laurice | The Expansion Room: And so when we
00:47:09.030 --> 00:47:31.199 Shervon Laurice | The Expansion Room: before our break, we were talking about ways to incorporate more exercise, more movement into your day to day life to improve mental health. So 10 min increments are great, also getting together with other people, and moving is great going dancing. That used to be my favorite way
00:47:31.350 --> 00:47:33.950 Shervon Laurice | The Expansion Room: to move my body before the pandemic.
00:47:34.150 --> 00:47:43.610 Shervon Laurice | The Expansion Room: I've kind of gotten out of the habit. I probably should get back into the habit. But it can be as simple as if you have meetings at work.
00:47:44.160 --> 00:47:55.939 Shervon Laurice | The Expansion Room: Maybe ask your coworker, core, or coworkers. If we can make this a walking meeting right? Or if you work from home, do you have one of those walking pads
00:47:56.130 --> 00:48:05.130 Shervon Laurice | The Expansion Room: that you can set up so that you can walk while you meet right dancing
00:48:05.270 --> 00:48:16.930 Shervon Laurice | The Expansion Room: in with I mean dancing with other people, either in your kitchen, in your own home, or in a space that is set up for dancing is another way. Think
00:48:17.690 --> 00:48:24.579 Shervon Laurice | The Expansion Room: not boring like what are ways I can move my body that are not boring.
00:48:25.020 --> 00:48:30.760 Shervon Laurice | The Expansion Room: and that I can laugh and engage, maybe with other humans.
00:48:31.220 --> 00:48:35.740 Shervon Laurice | The Expansion Room: and allow myself to not take myself so seriously.
00:48:36.030 --> 00:48:52.619 Shervon Laurice | The Expansion Room: Alright, so mindset around movement, around exercise. We live in a culture that seems hyper focused on physical appearance.
00:48:54.030 --> 00:49:05.089 Shervon Laurice | The Expansion Room: And so for a lot of people, even the conversation around exercise feels prickly, it feels
00:49:05.530 --> 00:49:10.790 Shervon Laurice | The Expansion Room: not safe. It feels uncomfortable, and I get that.
00:49:13.250 --> 00:49:21.970 Shervon Laurice | The Expansion Room: I would invite you to think about exercise for your physical health.
00:49:22.770 --> 00:49:26.810 Shervon Laurice | The Expansion Room: but, more importantly for your mental health.
00:49:27.850 --> 00:49:43.500 Shervon Laurice | The Expansion Room: right? So when I get on my treadmill in the morning, especially in the wintertime, when it's gray and I'm grouchy about it about being up and having to get dressed and do anything on a cold gray day.
00:49:43.840 --> 00:49:58.009 Shervon Laurice | The Expansion Room: I know I'm not going to walk outside. I have my limits in temperatures in being outside, but I will lace up my sneakers and walk on my treadmill and remind myself that this is for my mental health.
00:49:59.030 --> 00:50:05.880 Shervon Laurice | The Expansion Room: right and so body image aside on this one.
00:50:06.940 --> 00:50:10.379 Shervon Laurice | The Expansion Room: If you can feel better mentally.
00:50:10.590 --> 00:50:17.539 Shervon Laurice | The Expansion Room: you're going to feel better physically, and you want to
00:50:17.800 --> 00:50:23.259 Shervon Laurice | The Expansion Room: have the ability and the capacity to feel better.
00:50:25.670 --> 00:50:27.760 Shervon Laurice | The Expansion Room: And you want to do that
00:50:27.990 --> 00:50:31.599 Shervon Laurice | The Expansion Room: in whatever ways your body will allow.
00:50:33.800 --> 00:50:47.509 Shervon Laurice | The Expansion Room: knowing that if you don't really like exercise, just know that you don't have to. You do not have to suddenly fall in love with exercise. Get a gym membership if you don't already have one.
00:50:47.870 --> 00:50:57.140 Shervon Laurice | The Expansion Room: Just allow yourself to broaden your definition of movement and exercise, to encompass
00:50:57.360 --> 00:51:05.079 Shervon Laurice | The Expansion Room: what you enjoy, or what you want to do in order to move your body.
00:51:06.810 --> 00:51:10.239 Shervon Laurice | The Expansion Room: inviting in more movement into our lives
00:51:10.820 --> 00:51:22.560 Shervon Laurice | The Expansion Room: clearly doesn't have to be about physical appearance. It can solely be about your mental health and your mental health only, which will bring about better or improved well-being.
00:51:23.560 --> 00:51:30.879 Shervon Laurice | The Expansion Room: It can be something that you take pleasure in eventually, but it doesn't necessarily have to.
00:51:31.010 --> 00:51:47.510 Shervon Laurice | The Expansion Room: It can be in the equivalent of. Oh, I have to take these pills or this prescription, or do this mundane thing, and you don't put any negative energy to it. It's just this thing I do for my mental health.
00:51:48.310 --> 00:51:50.890 Shervon Laurice | The Expansion Room: anything that you can come up with.
00:51:51.450 --> 00:51:52.830 Shervon Laurice | The Expansion Room: And so
00:51:53.060 --> 00:52:13.660 Shervon Laurice | The Expansion Room: one of the things that I found really interesting in the research that was done. I believe it was in 2,005 by Dr. Blumenthal was that he looked at the effects of exercise training in
00:52:14.140 --> 00:52:22.960 Shervon Laurice | The Expansion Room: patients, middle aged patients with depression as well as older patients with depression.
00:52:23.140 --> 00:52:27.770 Shervon Laurice | The Expansion Room: and what they found was after 16 weeks
00:52:28.710 --> 00:52:42.060 Shervon Laurice | The Expansion Room: of doing exercise along with medication. And then another part of that group. We're doing exercise without medication.
00:52:42.340 --> 00:52:56.880 Shervon Laurice | The Expansion Room: They found that exercise alone was just as effective as medication after 16 weeks, and the benefits lasted
00:52:57.190 --> 00:53:02.120 Shervon Laurice | The Expansion Room: for many of the participants weeks after that.
00:53:03.000 --> 00:53:11.259 Shervon Laurice | The Expansion Room: So know that adding movement into your life is going to be a long-term gift
00:53:11.430 --> 00:53:17.879 Shervon Laurice | The Expansion Room: that you give to yourself, and you deserve to give yourself a gift.
00:53:20.230 --> 00:53:21.590 Shervon Laurice | The Expansion Room: I
00:53:22.810 --> 00:53:30.970 Shervon Laurice | The Expansion Room: am one of those people who have tried a lot of things for my mental health and for my physical well-being.
00:53:31.570 --> 00:53:41.319 Shervon Laurice | The Expansion Room: and I am looking forward to sharing those different things with you in the coming weeks on this series.
00:53:42.450 --> 00:53:48.479 Shervon Laurice | The Expansion Room: I invite you to join me next week, where we talk about nutrition for mental health.
00:53:48.840 --> 00:54:07.180 Shervon Laurice | The Expansion Room: and we're inviting Frank R. Harrison to that conversation, where we'll also have a demo of a dish that will be made in reference to ingredients being used in reference to mental health improvement.
00:54:07.460 --> 00:54:13.259 Shervon Laurice | The Expansion Room: Thank you for joining me for this 1st episode of the expansion room.
00:54:13.430 --> 00:54:23.170 Shervon Laurice | The Expansion Room: and I hope that you join me every week on Wednesdays at 5 Pm. Talkradio, dot Nyc, thank you.
Talking Alternative Broadcasting
392 Central Park West Suite 17R - New York, NY 10025
Privacy Policy · Terms & Conditions
Thank You for Visiting TALKRADIO.NYC © 2022.
