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TMM PODCAST EPISODE 117: Unfunk Yourself with Zack Rutledge

Coming out of depression is really hard.
And one of the things that we have to do is look at all the things that we're choosing to believe at the time.
Usually women who go into depression gain weight for the most part.
And with the lower estrogen levels during menopause...
It's not surprising that weight gain is one of the biggest complaints from women.
When nothing seems to shift even after trying a lot of things, it can be tempting to just give up.
But it can always be better (and it could always be worse) because circumstances happen and they're neutral.
Still, we get to decide how we choose to assign meaning.
You can pretty much do anything to start focusing on the process and loving it.
We're talking about that and MORE in today's podcast episode with ACE certified personal trainer, fitness nutrition specialist, as well as certified brain health trainer, Zack Rutledge. He holds an MA from American University in Washington DC, and starts his licensed professional counseling graduate program in January of 2022.
Zack is the author of The Official Depression Relief Playbook: Real-Life Strategies From a Guy Who Has Lived It. His book details the effects of the conventional, non conventional and unexpected treatments, and provides a defined action plan which attacks depression and anxiety on the physical, mental and emotional levels—simple, actionable and concise.
During the podcast Zack shares his history of depression and building himself back up brick by brick PLUS:
• Finding gratitude when life seems hopeless.
• 1% improvements
• The role gut health plays in healing from depression
• How we speak to ourselves and why it matters
• Yoga and meditation
• How to help when someone you love seems depressed
• Forcing your personality and finding out who you really are
Every one of us has unique DNA and what may work for you may not work for me (and vice versa).
And if you're stuck in depression, know that you don't have to be there.
The whole reason we have the Menopause Movement is to help ease the suffering of women going through menopause because it's unexpected, and it disrupts our lives in such a way that it can be really, really difficult.
There's help available for you.
• Check my latest podcast or listen to the previous ones https://www.menopausemovement.com/blog

• Connect with me on Instagram @drmichellegordon

• Follow me on Facebook

• Join The Menopause Movement private group on Facebook https://www.facebook.com/groups/menopausemovement

• Sign up for the BETA Course: Understanding Your Hormones and Managing Your Menopause https://www.menopausemovement.com/betawait
• Sign up for the 28-Day MENO-Belly Challenge here https://www.menopausemovement.com/challenge
Books and Documentaries mentioned in this episode:
• The Official Depression Relief Playbook: Real-Life Strategies From a Guy Who Has Lived It https://amzn.to/3D1YvZM
• Mindset: The New Psychology of Success https://amzn.to/3D4XS1O
What's Discussed in This Episode: 
[0:00] Introduction
[6:14] Zack's Battle with Depression
[10:42] Foundational Bricks for Getting Out of Depression
[15:28] Being Grateful
[16:57] Having a Better Diet
[23:41] Supplementation
[26:24] Going back to School
[29:57] The Self-Help Section
[33:00] Mindset by Carol Dweck
[35:11] Getting into Yoga and Meditation
[40:01] Letting Go of Preconceived Notions
[43:45] Writing His Book
[45:18] The Power of Medication
[47:47] Practicing Forgiveness
[49:07] Doing the Work
About the Guest:
Zack S. Rutledge is an ACE-certified personal trainer and fitness nutrition specialist. He's also a certified brain health trainer from the Functional Aging Institute and has an MA from the American University in Washington, DC. He will start his professional counseling graduate program in January next year.
Zack is best known for his book, The Official Depression Relief Playbook: Real-Life Strategies from a Guy Who Has Lived It.
Dr. Michelle Gordon
Surgeon, TV Host, Author, Speaker.
Fall in love with your life, one habit at a time. 
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