Resources for Healthy Sexuality In Southern California

Sexual Health Through Education and Skill Building

Treatment Outcome: Executive Vitality

Sexual Health OC equips individuals, partners, couples, and families though education and skill building in the following four dimensions of health: Biological, Psychological, Social, and Spiritual.

Biological Health

  • Physical Health
  • Physical Integrity
  • Psychiatric Support:
    • Exercise
    • Mindful Eating
    • Relaxation Scripts

I work with you and your primary care physician so that potential underlying medical problems (such as hypothyroidism, hormone imbalances, chronic infections) receive medical attention. I will help you to eliminate any potential toxins (such as marijuana, excessive alcohol, other drugs, nicotine, caffeine, and environmental toxins).

Physiological Craving Symptoms

Stopping addictive behaviors can induce strong residual cravings/urges. You recognize that your prior attempts to cut back or stop have note been successful. This is in part due to the fact that you have an impaired frontal lobe ‘filter’ – so when impulses arise, you’re not able to say “No” and behaviorally stay on track with your long term goals.

You also need the education, support, and equipping that will come with a structured recovery program, including a focus on the co-occuring issues that are likely contributing to your struggles, particularly some of the emotionally traumatic events in early life.

It will be critical for you to deal with the environmental and relational triggers that contribute to your urges, and anchor yourself in environments that equip you to live a clean and sober life. Short-term fixes are insufficient; this is going to take a radical transformation of your lifestyle, and a re-aligning of your behavioral choices with your core values.

Review the following Supplements with your Physician or Nurse Practitioner*

*I do not receive any financial reimbursements for any recommendations made

  • Omega-3 Fatty Acids
    • Select a product that contains roughly 3:2 EPA:DHA ratio
    • Omega-3 fatty acids (found in fish and flax seed oil) taken at a dosage of 2,000 to 6,000 mg daily can be a beneficial augmentation for moon stabilization and cognitive repair. High quality, pharmaceutical-grade fish oil ins best, as it has higher levels than flax seed oil to boost the levels of Omega-3 fatty acids in the brain.
    • Bad fat sources: bacon, butter, cheese (regular fat), cream sauces, donuts, fried foods such as potato/onion rings, ice cream, lamb chops, margarine, fried potato chips, processed foods, steak, and whole milk.
    • Good fat sources: anchovies, avocados, Brazil nuts, canola oil, cashews, flax seed oil, green leafy vegetable, herring, lean meats, olive oil, peanut oil, pistachio nuts, salmon, sardines, trout, tuna, walnuts, whitefish.
  • Serotonin Support
    • Supports serotonin metabolism an mood management (not recommended during pregnancy or lactation).
    • e.g. Serotonin Mood Support
  • GABA Support
    • Decreases anxiety by helping the body cope with restlessness, irritability or other challenges associated with occasional anxiety. It relaxes the body and mind, helps correct nutrient deficiencies associated with stress, and generally promotes a state of calm without causing drowsiness.
    • e.g. GABA Calming Support
  • NAC (N-acetyl cysteine)
    • NAC is an amino acid that shows promise for the treatment of compulsive behavioral problems, including sex, gambling, and overeating, as well as impulsive-compulsive eating disorders including bulimia. It has also been studied in people with Obsessive-Compulsive Disorder and may be helpful in reducing obsessive thinking.
    • e.g. Craving Control

Nutritional Plan

  • Eat 5 to 6 small, frequent meals
    • A typical plate would include: protein, healthy fats and low glycemic high fiber carbohydrates. Having protein at each meal also may help increase dopamine levels, increasing focus and concentration during the day.
    • Sample meals include: protein smoothie with berries, almond milk and nuts, veggies with hummus or guacamole, almond butter on fruit, grilled chicken on salad, salmon with asparagus and quinoa.
  • Eliminate Sugar
    • Sugar, soda (diet and regular), and sugar alternatives must be eliminated.
    • If you have sugar cravings, depression, and/or comport eating, eliminating sugar may help you. Even though it is low in calories, the sweet taste causes the release of insulin, causing a drop in blood sugar, which triggers hunger and cravings for sugar. The artificial sweeteners also dampen the “reward centers” in your brain, which also induce you to indulge in more calorie-rick, sweet-tasting food. They hijack the same pleasure centers in your brain what drugs of abuse like cocaine and heroin do, and trigger addiction-like cravings and sugar-seeking behavior.
    • Additionally, those who drink a lot of diet soda also develop Type II diabetes and weight gain as frequently – perhaps even more frequently – than those who drink regular sodas. Even if you maintain a healthy weight they still significantly increase the risk of the top three killers in the United States: diabetes, heart disease, and stroke.
  • Enjoy Healthy Fats
    • Your brain is 60% fat when all the water is removed. Give your body a healthy fat serving 4-5 times per day. Sources of healthy fats include: nuts, nut butters, avocado, oils, seeds, coconut, and omega rich seafood. Use food as medicine and get some of your Omega-3 Fatty Acids from salmon, sardines, flaxseed, or walnuts.
  • Water
    • Consume half of your body weight in ounces per day, with maximum of 100 ounces per day.

Physical Exercise

Regular Exercise helps to:

  • Protect brain cells against toxins including free radicals and excess glutamate
  • Repair damaged DNA
  • Reduce the risk of cognitive impairment, heart disease, and stroke
  • Improve cholesterol and fat metabolism, while improving blood, oxygen, and glucose delivery to tisses
  • Reduce risk of diabetes, osteoporosis, depression, colon and breast cancer

Regular exercise of 30 minutes a day, 5 days a week with a sustained increased heart rate is as effective as 12 sessions of psychotherapy. It is one of the best, natural treatments for ADHD, anxiety, and depression.

Brain-Boosting Physical Exercise

Prefrontal Cortex (Decision-Making Brain)

  • Aerobic exercise and yoga

Deep Limbic System (Feeling Brain)

  • Social aerobic exercise such as dancing or a team sport

Basal Ganglia (Movement and Coordination Brain)

  • Yoga and Tai Chi

Temporal Lobe (Hearing/Language Brain)

  • Aerobic coordination exercise that involves music, such as dancing

Psychological Health

  • Esteem Based Sexuality
  • Reduction of shame
  • Grief Work:
    • Daily Affirmations
    • Gratitude
    • Meditation

The above techniques increase resilience of stress and conflict, quiet your brain and body, improve sleep, and enhance immune system functioning.

Prefrontal Cortex (Decision-Making Brain)

  • Crossword puzzles and word games
  • Meditation
  • Hypnosis

Deep Limbic System (Feeling Brain)

  • Killing the ANTs (automatic negative thoughts)
  • Gratitude practice

Basal Ganglia (Movement and Coordination Brain)

  • Deep relaxation
  • Hand-warming techniques
  • Diaphragmatic breathing

Cerebellum (Balance and Coordination)

  • Dancing
  • Table tennis
  • Martial Arts
  • Handwritting or calligraphy

Social Health

  • A Culture of Support
  • Resolution of Conflicts
  • Healthy Responsibility:
    • Peer Support
    • Three Circle Plan with Partner

Research has shown that individuals with consistent social accountability can maintain treatment related goals over the course of five years a a success rate of 96% if they are engaged in a culture of support e.g. support groups, church related groups, etc. I will work with you to build your network of support.

Spiritual Health

  • Relationship with Self
  • Development of Faith/Spiritual Support:
    • Journaling
    • System Transformer

What is your over-arching sense of mission or calling? What has your life taught you about your gifts and interests? I will work with you to embed your desires into your daily life so that you experience a deep sense of purpose and meaning on a daily basis.