BR #95 MASTER YOUR SELF-TALK

What if every word you say is programming your body—down to the cellular level?

In this episode, I dive deep into the science of self-talk. Discover how the language you use isn't just shaping your mindset—it's literally shaping your biology. I’ll break down how negative thoughts trigger stress responses, how empowering self-talk activates healing and vitality, and why your body listens to every instruction you give it.

You’ll learn:

• The biological power of your inner dialogue
• How to interrupt autopilot thoughts and create new neural pathways
• The 24-hour challenge that will begin to rewire your brain
• Practical language shifts to start creating your future self now

This isn’t just mindset—it’s mind-body alchemy. Tune in, take the challenge, and start speaking life into every cell of your being!

🎧 Press play and begin your transformation now.

FEATURED IN THIS EPOSIDE:

BR #96 MORNING MEDITATION - MASTER YOUR SELF-TALK

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Transcript

Your words are sending signals to your body right now. every single thought, every single statement you make to yourself, is programming your cells, your tissues, your organs, your entire being in this moment.

most people walk around all day giving themselves the same instructions based on memories from their past, never realizing they're reinforcing the same biology, the same emotions, and ultimately creating the same life over and over again.

What if you could completely transform your life by changing how you speak to yourself for just 24 hours, not next month, not next year, but starting right now. This isn't positive thinking. This is an affirmations. This is about using language that tells your body a new story, a story so powerful that your entire physiology begins to change.

When you wake up tomorrow morning, your brain will automatically run the same programs it ran yesterday. Your thoughts will flow down the same neural pathways they always have. These automatic thoughts produce automatic feelings, which create automatic behaviors, which create the same experiences and the same life. But what happens when you interrupt that automatic program? What happens when you begin to speak to yourself in a fundamentally different way? Every time you tell yourself, I am tired, I can't do this. This is too hard. You're instructing your body to manifest those very conditions. Your cells are listening. Your nervous system is responding. Your brain is wiring itself to make those statements your biological reality. The moment you decide to speak to yourself differently, you begin the process of rewiring your brain. You begin breaking the habit of being yourself, you begin to live in a new future instead of the same familiar past. 

words are not only expressions, they are electrochemical signals that have measurable effects on our biology. our thoughts and the language we use can increase or decrease inflammatory chemicals in our body within minutes. people who consistently engage in negative self talk show higher levels of cortisol, the stress hormone that breaks down tissue, suppresses immune function and damages the brain's memory center. Meanwhile, those who practice empowering self talk show increased levels of the hormone that repairs tissue, enhances immune function and protects the brain. This is what happens when you change the signals you're sending to your 50 trillion cells.

Every time I do cardio, my brain wants to think ‘I am so tired, this will be exhausting, I will die’, and every time I redirect it to think ‘with every step I create new energy. It will be easy and fun’.

Every time I take cold shower every day, my brain goes to ‘how is it so cold, it’s so uncomfortable’, every time I redirect it to ‘this shower gives me health and vitality’

Every time my brain wants to think ‘I am tired, this is so hard’, I redirect it towards ‘what if I am only scratching the surface of what I am capable of? What if this is just a beginning?” and magically I find new energy and strength.

Most people think the same thoughts, feel the same feelings, and tell themselves the same things day after day. Then wonder why their lives don't change. They're sending the same signals to their cells, which means their cells can only create the same biology. Your cells don't know the difference between an actual experience and one you're vividly creating in your mind through your self talk. All they know is what you're telling them with your words, your emotions and your focused attention. When you change your self talk, you change the signals. When you change the signals, you change your cells. When you change your cells, you change your life. Think about it this way, your body is a magnificent biological computer that responds to whatever instructions you give it. If you wake up and immediately tell yourself, I'm exhausted. I didn't get enough sleep. Today is going to be difficult. You've just programmed your body to manifest exhaustion, fatigue and difficulty. Your autonomic nervous system, your hormones, your immune system, they're all listening and responding. 

but what if I am actually tired? I'm just being honest with myself. this honesty is creating your reality. Every time you say it, I'm tired, you are signaling your cells to create more fatigue. You are instructing your brain to produce the neurochemistry of exhaustion. You are strengthening the very neural networks that keep you locked in that state. For 24 hours, stop telling yourself that you are tired. Instead, begin saying, I am vital. I am full of energy. My body is getting stronger every moment. At first, it feels like a lie. your body is still manifesting the old patterns, but eventually, something will shift.. The neural networks that had been firing together for years will begin to change. It is what happens when you change the signals you're sending to your body.

Most people live in a state of stress most of the time. The hormones of stress, adrenaline, cortisol, norepinephrine, are the same chemicals that helped our ancestors survive, but your body can't tell the difference between being chased by a lion and the stress you create with your own thoughts. When you tell yourself, I can't handle this. Everything is going wrong. I'll never get ahead, you're triggering the exact same stress response that would occur if you were in physical danger. The problem is, while the stress response is designed to be temporary, to help you flee from danger, most people live in this state, chronically and chronic stress leads to disease. It suppresses immune function, it damages genetic expression, it ages you prematurely, and it all begins with how you speak to yourself. Your self talk is actually programming your genes. Every time you tell yourself something, you're not just having a fleeting thought, you're sending signals that can turn genes on or off. This is the science of epigenetics, the study of how signals from our environment, including our thoughts and feelings, influence our genetic expression. When you speak to yourself from a place of fear, worry or self criticism, you're signaling your genes to produce proteins that create disease. When you speak to yourself from a place of trust, possibility and self compassion, you're signaling your genes to produce proteins that create health, vitality and renewal.

Let's break down what happens in your brain when you change your self talk, your brain forms neural networks based on what you repeatedly think and say. These networks become automated, like highways that your thoughts travel down automatically. when you consistently speak to yourself in limiting ways, you strengthen these neural highways, making it easier for your thoughts to go down these same paths, but the brain has an amazing quality called neuroplasticity, the ability to reorganize itself by forming new neural connections. When you consciously change your self talk, you begin creating new neural pathways. At first, these pathways are like small trails through a dense forest, but the more you use them, the wider and more established they become, until they're the new highways your thoughts automatically travel down. This is why the first few hours of changing your self talk can feel difficult or false. You're literally carving new pathways in your brain. But with repetition, these new pathways become stronger, while the old ones begin to weaken from disuse.

Here's what I want you to do for the next 24 hours, become intensely aware of how you speak to yourself. Notice the automatic phrases that run through your mind. Notice how you describe yourself, your abilities, your health, your future. Then make a conscious decision to change those phrases. Instead of saying I'm so stressed, say I'm feeling intense energy moving through my body, and I can direct this energy wherever I choose. Instead of saying I'm too tired for this, say my body is renewing itself with every breath, and I have access to unlimited energy. Instead of saying I'll never figure this out, say I am in the process of growing and learning, and solutions are revealing themselves to me. These aren't just positive affirmations. They're instructions to your autonomic nervous system. They're signals to your cells. They are programs for your subconscious mind. For 24 hours, eliminate all self talk that reinforces limitation, lack disease, speak to yourself as if you were already living as your future ideal self.

 instruct your body with language that creates possibility, abundance, health and the future you desire.

 start first thing in the morning before your feet hit the floor. This is a crucial moment, because your brain is still in a theta wave state, a state where the subconscious mind is more accessible before the analytical mind fully kicks in. Talk to yourself as if you are already whole, complete and living your ideal life. Say to yourself today is the greatest day of my life. My body is filled with energy, vitality and health. Everything I need comes to me effortlessly. I am clarity, I am purpose, I Am Love. Feel these words as you say them. Experience them as your current reality, not as something you hope will happen someday. Your body doesn't know the difference between an actual experience and one you create with your focused attention and emotion. When you combine clear intention with elevated emotion, you signal your body to begin creating this new reality. As you move through your morning routine, continue this new way of speaking to yourself, when you look in the mirror, don't automatically focus on what you perceive as flaws or problems. Instead, look into your own eyes and say, I love you exactly as you are. You are becoming more of who you are meant to be every day. when you eat breakfast, don't mindlessly consume food while thinking stressful thoughts. Instead, tell yourself this food is nourishing every cell in my body. I am fueling myself for an extraordinary day of creation. As you begin your work or daily activities, notice how easy it is to fall back into old patterns of self talk. I don't want to do this. This is going to be hard. I never have enough time. These statements are programming your day for resistance, difficulty and lack. Instead, say I am fully engaged in this moment. I have all the time, energy and resources I need. solutions flow to me effortlessly. Remember this isn't about denying reality or pretending problems don't exist. It's about speaking to yourself in a way that activates your body's natural abilities to heal, create and transform. It's about using language that empowers you to solve problems rather than be victimized by them. By midday, you might notice resistance coming up. Don't give up easily when this happens, don't fight it. Simply observe it as evidence that you're changing. Say to yourself, I notice the old patterns arising, and I choose a new way of being. I am rewiring my brain with every word I speak to myself. Take a few moments to reinforce your new patterns. Close your eyes and take three deep breaths, place your hand on your heart and speak to your body with gratitude and love. Thank you for responding to my new instructions. You are intelligent beyond measure. You are reorganizing yourself for optimal health and function. I trust you completely. This is a crucial practice, because most people are completely disconnected from their bodies. They live from the neck up, ignoring the intelligence that exists in every cell. When you place your hand on your heart and speak directly to your body, you're reestablishing that connection. You're acknowledging that your body is not something separate from your consciousness, but is an extension of it. As the day progresses, you'll face challenges. Someone might criticize you. Traffic might make you late, a project might hit an unexpected obstacle. These are the moments when most people revert to their old self talk. Nothing ever works out for me. People always misunderstand me. I can't catch a break. But for these 24 hours, speak to yourself differently/ in the face of challenges Say this is happening for me, not to me. There is an opportunity here that I may not yet see. Notice how differently your body responds to these words. Notice how your posture changes, how your breathing deepens, how tension begins to dissolve. These aren't just psychological changes, they are biological changes occurring because you're sending different signals to your nervous system. in the evening as your day winds down, most people review the day with a critical eye, focusing on what went wrong, what they didn't accomplish, how they fell short. instead, spend your evening reviewing what went right. Tell yourself today, I took steps toward becoming my future self. I spoke to myself with power, clarity and compassion. My body is responding to my new instructions. Tomorrow will be an even more magnificent expression of my true potential. as you prepare for sleep leverage the power of the hypnotic state, that time between wakefulness and sleep, when your brain waves slow down and your subconscious mind becomes more receptive, this is a powerful time to reinforce your new patterns of self talk. Say to yourself while I sleep, my body is healing, regenerating, rejuvenating. I am being prepared for a tomorrow that exceeds my expectations. I surrender to the wisdom of my subconscious mind, knowing it is working on my behalf, through the night,

throughout this 24 hour period, be particularly mindful of questions you ask yourself, questions are one of the most powerful forms of self talk, because they direct your focus and energy. when you ask yourself disempowering questions, like, Why does this always happen to me? Or what's wrong with me, your brain will find evidence to answer those questions, reinforcing neural pathways of victimhood and limitation. Instead ask empowering questions. What's the opportunity in this situation? How can I use this to grow stronger? What would my future self do in this moment? These questions program your brain to search for solutions, possibilities and growth.

Here are some specific phrases I want you to incorporate into your self talk during these 24 hours, I am the power that creates my reality. Every cell in my body is intelligent and responsive to my words. I am becoming someone I've never been before, creating a life I've never lived. Energy flows where my attention goes. I am not confined by my past. I am defined by my future. My nervous system is calm, balanced and harmonious. I am worthy of health, abundance and joy simply because I exist. My mind and body are unified in creating my ideal future. I am whole, complete and perfect, exactly as I am in this moment. I trust the process of life and surrender to a future greater than my past. Speak these words with conviction, feel them resonating in your body. Let them become the new instructions you're giving to your 50 trillion cells

 I want to address the resistance you might feel as you attempt this 24 hour experiment. Your analytical mind might say, This is ridiculous. Talking to myself differently won't change anything, your body might say this doesn't feel right. I'm comfortable with my old patterns. This resistance is normal. It's your body fighting to stay in chemical homeostasis, the familiar emotional states it has become addicted to. Your body doesn't know the difference between feeling miserable and feeling wonderful. It only knows what's familiar, and it will fight to maintain that familiarity, even if it's making you sick or unhappy. When this resistance arises, don't fight it. Simply observe it with curiosity and compassion. Say to yourself, I notice this resistance. It's a sign that I'm disrupting old patterns and creating new ones. I welcome this discomfort as evidence of my transformation. Another form of resistance is the voice that says, I'm being fake or I'm lying to myself. This voice assumes that your current reality, the one created by your past thinking, is more true than the future reality you're creating with your new thinking. But both are equally true. Neither is more real than the other. When this voice arises, say to yourself, I am not being fake. I am speaking as my future self. I am calling that self into being with my words, this is not pretending. This is the process of becoming. combined with your new self talk

I encourage you to practice periods of meditation throughout these 24 hours. Meditation allows you to get beyond the analytical mind and access the operating system of the subconscious. When you meditate, you're able to plant the seeds of your new self talk more deeply, find moments, even if it's just 10 minutes in the morning, midday and evening, to sit in stillness, close your eyes, focus on your breath as your mind quiets, introduce your new self talk. But instead of just thinking the words, feel them. Experience the emotions they would generate if they were already true. This combination of clear intention, your new self talk and elevated emotion, the feelings you generate in meditation creates a powerful signal that begins to rewrite your subconscious programming. It's like upgrading the operating system that runs your life. During meditation, you move from beta brain waves, the active analytical thinking state to alpha and theta brain waves, more relaxed, receptive states. In these relaxed states, your subconscious mind is more accessible and programmable. Your new self talk can go in more deeply, creating lasting changes in your neural architecture.

You will find meditation in the next episode.

Let's talk about what's happening in your brain as you practice this new self talk for 24 hours, 

Your brain contains approximately 100 billion neurons, each connected to thousands of others, forming a vast network of pathways through which thoughts and signals can travel.

when you consistently think and speak in certain ways, neurons that fire together, wire together, creating established pathways, like highways for your thoughts. These become your default modes of thinking, feeling and being, but when you consciously change your self talk, you begin activating different neural networks. At first, these networks are weak, like footpaths rather than highways, but with repetition, these pathways become stronger and more established. Meanwhile, the old pathways, without the reinforcement of your attention and energy, begin to weaken. This process doesn't happen overnight, but it begins immediately. the moment you change your self talk, you begin changing your brain.

And if you maintain this new way of speaking to yourself beyond these initial 24 hours, these changes become more permanent. Beyond the neurological changes, your new self talk also affects your body At the cellular level. your cells have receptors that respond to the neuro chemicals produced by your thoughts and feelings. When you change your self talk, you change your neurochemistry, which changes how your cells function. 

the cells of your body are constantly rebuilding themselves according to the signals they receive. Your skin renews every 27 days, shedding old cells and replacing them with new ones. Your liver, one of the most resilient organs, has the ability to regenerate damaged tissue within weeks. And while your bones might seem permanent, your entire skeletal system is in a continuous state of renewal, completely regenerating over the course of 7 to 10 years. Your body is designed for transformation.

The question is, according to what instructions are these cells rebuilding themselves? If you're constantly telling yourself you're aging, tired, sick or limited, your cells rebuild according to those instructions. But when you begin speaking to yourself in terms of renewal, vitality, health and possibility, your cells respond accordingly. Your words literally become your biology, not immediately, but inevitably.

this 24 hour experiment is just the beginning. It's designed to show you the power of your self talk by creating a concentrated period of conscious awareness and change. But the real transformation occurs when you extend this practice beyond 24 hours, when you make this new way of speaking to yourself your default mode, the neural pathways you begin creating in these 24 hours become more established with each passing day of practice, the new instructions you're giving your cells become more deeply encoded in your biology. The new reality you're speaking into existence becomes more real. So I challenge you, start with 24 hours, observe the shifts that occur in your body, your emotions, your perceptions and your experiences. Use these observations as evidence that reinforces your commitment to this new way of being. Then extend the experiment. Make it 48 hours, then a week, then a month. Watch as your life begins to reorganize itself around these new signals you're sending.

Remember that transformation isn't always comfortable. As you change your self talk, you're disrupting patterns that have been in place for years or even decades. Your body and mind may resist, old emotional states may resurface, demanding your attention. This is all part of the process of change. When this happens, don't revert to old patterns of self talk that reinforce limitation or victimhood. Instead, speak to yourself with even greater compassion and clarity. I understand this discomfort is part of my evolution. I embrace this moment of transformation. I am becoming new. Your words are creating your future in this very moment, choose them wisely, speak to yourself, as if you are already the person you aspire to be, living the life you desire to live, experiencing the health, abundance and joy that is your birthright. And then watch as your cells, your body, your brain and your life reorganize themselves to make that future your new Reality. the power to transform has been within you all along. It begins with how you speak to yourself. Your 24 hours Start now. What will you say?