Welcome to the Phoenix Helix podcast dedicated to maximizing autoimmune health through the paleo diet and lifestyle.

While there is no cure for autoimmune disease, the choices we make every day can have a powerful impact on how we feel.

I'm Eileen Laird, your host from PhoenixHelix.com, and I reduced my rheumatoid arthritis pain by 95% which took me from a life of excruciating

pain and disability back to a full and beautiful life a short disclaimer I'm neither a doctor

nor a nutritionist and the opinions expressed here are personal always consult with

your health care team before making medical decisions. Now let's get

on to the show. Welcome to episode 118. Today we're talking about boundaries and the art of saying no. Most of us feel the pressure of multiple demands on our time and it can often feel like there's not enough time to do everything on our list. And frankly, that's probably true. Time is

limited. We cannot do everything. So that means we need to make choices and decide when to say yes and

when to say no. And that's often easier said than done. The ability to say no is a life skill that

every human being needs, but it's even more important when you

are trying to heal from chronic illness. The truth is, self-care takes time, everything from

preparing homemade meals to taking time out to manage our stress, to prioritizing sleep at night.

And if we say yes to these things, we will need to say no to other things. And if we

don't set boundaries, we won't have the time we need to take care of ourselves. But our conversation

today isn't just going to be about time. Boundaries are also about respect and relationships. So how do we

want to be treated? What types of people do we want to

surround ourselves with? And how do we have difficult conversations with those we love?

So this is a big topic and I'm excited to welcome Dr. Nicole LaPera onto the podcast. She's a

holistic psychologist originally trained through Cornell University,

who believes that mental wellness is for everyone. She founded the Mindful Healing Center in Philadelphia,

where she incorporates gut health, sleep, movement, cellular health, belief, and mindfulness

into mental health treatment. She is passionate about boundaries,

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