Watch this video for a quick and easy daily practice that any screen actor can use.

NOTE: This should not be considered medical advice, especially for serious conditions. Please consult a licensed professional that specializes in mental health in the performing arts.

Today we're gonna talk about a five minute brain health exercise that you can do as an actor.

For those of you I haven't met I'm Spurgeon. I am an actor just like you, and today I want to challenge you to start setting your timer for five minutes every day.

Just five minutes, and allowing yourself to daydream.

Just let your mind wander.

I want to challenge you to do this just for the next seven days. You can do it every day.
It's just five minutes.

See where you can fit it into your schedule.

Comment and share when you will do this during your day.

***This post contains affiliate links.***

My husband came home one day and said, "I've got to tell you about Super Tonic." One of his coworkers, Sally, was coughing like crazy. Since they work in an office environment, the windows don't open and the ventilation is minimal.

Sally eventually said, "I need to make tonic again."

"Tonic?" my husband asked.

"This tonic was amazing," she said. "I worked in an office like this one for years, and if one of us got sick, we all dropped like flies."

(That sounds like a theatre troupe, eh?)

"Someone found a tonic recipe called Super Tonic. You just take a shot glass-sized swig every night. We made a pact to all do it, and we stopped getting sick."

"So," my husband said to me, "we're gonna try it. The ingredients sound too crazy not to try."

We've been taking it for a few years now, and we have not gotten a fever once while taking it, except the one time I stopped taking it and got a low-grade fever.

I felt achy once after skipping it for a few days, took four small shots in a day, and felt back to normal the next morning. I've still gotten the sniffles and even viral pharyngitis once, but so far I haven't had a fever while taking this tonic. Everyone's body chemistry is different, though.

I'm not a doctor, and I'm not making any guarantees that this will work for you, nor am I giving you medical advice. I'm simply sharing my personal experience so far. You should always talk to your doctor about trying new things, especially if you have a pre-existing condition.  

This tonic is made from everyday groceries you may already have in your pantry, so there's nothing extreme or uncommon in this recipe. It was also created by a doctor.

​If you're sick before an audition or gig and looking for celebrity-grade cold remedy, then I'll give you the exact tonic recipe I use in this post. 

​I will warn you that taking a shot is NOT for the faint of heart! It is spicy, but a daily shot is totally WORTH IT for me during cold and flu season. Here's a video of me taking a shot. This is the face I make every single time. I've never gotten used to the taste.

Super Tonic is a recipe by Dr. Richard Schulze (fun photos here IMO), but my hubby and I affectionately call it Dragon’s Breath because that's what you'll get. ​Here is the recipe we were given:

• Handful of garlic bulbs (you can use more if you wish)
• 1 horse radish root
• 1 ginger root
• 3-4 qts of apple cider vinegar (raw, unfiltered)
• 1-2 white onions
• 1-2 yellow onions
• 1 handful of the hottest cayenne peppers you can find. (The more you use the better. Use peppers of at least 80,000 Scoville heat units or higher.)

Things are about to get messy and stinky! My husband literally wore swim googles and nose plugs once to keep his eyes from burning while making this. The first whiff of this stuff is going to make your eyes water.

At this point, you're probably thinking, "What's the point if this is so involved?" So far, though, it's been worth it to me to be an actor that stays healthy during cold and flu season. Plus, my hubs is the one who always makes it, so the process is not so bad for me. Hehe.

We blend all of the ingredients together in a food processor, bottle it, let sit in the fridge for a week, then strain the pulp. You can shoot it with the pulp for that first week, but it's easier to swallow without it. Even after you strain it, you'll have some pulp that looks like "the mother" in apple cider vinegar left at the bottom. 

Be sure to shake up your bottle before you fix your shot! If you don't, the bottom of that bottle is going to be soooooo hard to handle. The kick is too much if you let everything settle for too long.

We bottle our tonic in glass Ikea Korken bottles similar to these bottles. A batch typically fills up four of those and makes about one gallon. You'll only want to use those bottles for tonic because the smell will linger. It's not too bad if I run them through the dishwasher, but you definitely can't hand wash them and get rid of the smell.

My husband told his coworker that we started taking tonic, and she told him not to take it in the morning before work. Someone in her former office learned this the hard way. Apparently, one of the women on her team would take tonic in the morning before work and then smelled bad all day.

It seeps through your pores and makes your breath stink. They finally all banded together to tell her that she had to stop taking it before work, which became part of their team pact so they didn't run each other out of the building.

We typically only take it at night so we don’t stink all day. It will give you stinky breath! We measure out the equivalent of an alcohol shot.

If you'd rather just spend the money, you can also buy it from Dr. Schulze's online store here. I am not an affiliate for this. Do your own research. I've never purchased it from him directly. The latest formula also says habanero peppers instead of cayenne.

I do want to warn you that it says his patients use it for "unlimited reasons" and the sales page calls it an "all purpose miracle tonic," but I am not promoting this as a cure-all recipe. I just see it as a way to boost my immune system. You can learn more about why your gut is so crucial to your body's immune function here.

Lastly, we purchased a stainless steel soap bar to get the smell off our hands. Yes, that is a thing. It doesn't suds or lather, but you rub it in your hands under running water just like a regular soap bar. It really works on stinky smells, like raw garlic.

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So get your booty to the store to buy your tonic ingredients. We typically spend about $18 for all of the ingredients, but we buy everything organic. It lasts the two of us for 30-45 days, at least.

That's much cheaper than a visit to the doctor, or missing out on a potential booking, so find it in your budget by using my favorite free budgeting tool. 

Also, we substitute powder if we can't find a whole item (i.e. horseradish powder vs root). It still has a kick! Whole forms of food are better, though, for maximum nutritional benefit.

If you liked this post and want to get tips and tricks about things I'm doing to advance my acting career, then be sure to signup for my Actor Boss Insider emails. Half the time, I send stories and tips that I don't post anywhere else.

I went to acting class one night feeling good.

I'd eaten my dinner and a few squares of low-sugar dark chocolate for dessert.

I attended the night session at the time, so you either took your dinner with you to eat on break or ate before you left.

This was the first time I'd eaten before class, and it was so nice walking in hands free.

I thought, "Surely I can go a few hours without stuffing my face." 

I sometimes track my food to make sure I'm getting all of the appropriate nutrients in terms of micro nutrients (calcium, potassium, etc).

That day, I had eaten all of my needed calories. My results in my app were looking good.

Then I performed my scene.

And. Holy. Freaking. Crap.

I could've eaten a cow!

Before I tell you this next part, I need you to understand that I cut out sugar years ago.

Most of the sugar in my diet comes from naturally occurring sugars like you find in fruit or even cashews. Yep. Cashews have about 2g of naturally occurring sugar per ounce.

If I do have additive sugars, it's something natural like maple syrup, honey, or coconut sugar and in limited quantities. 

In the case of my chocolate, it has organic cane sugar (which is still just sugar btw), but contains very small amounts per serving.

I haven't drunk sodas in years. I don't eat candy bars. I only use stevia to sweeten my morning coffee and afternoon herbal tea. 

Good stevia like I use doesn't even have sugar in it.

At one point when I tried a low carb diet, my daily sugar intake was only 7g.

Basically, I do not have a sweet tooth.

But when I walked out into the lobby during our class break that night, someone brought baked goods. 

Chocolate cupcakes.

Hmmmmm. Chooooocooooolate.

Cuuuuuupcaaaaaakes.

I just stood there and stared at them.

"I could eat every single one of these freaking cupcakes right now."

Why?!

I had already eaten all of my calories for the day, plus chocolate! 

I realized because of that fact that something else must be happening in my body to make me feel that way.

Have you ever taken a break during acting class, only to devour all of the baked goods someone brought, or left at the end of class feeling like you could eat a cow?

Take heart!

There's a reason acting class is working against your healthy eating plans, and I'll give you a few ways to combat it.

​But first, you need to understand why this is happening. 

Disclosure: Hey Actor Boss, I have affiliate links in this post, which means at zero extra cost to you, I make a commission if you purchase through my link. I made the decision to add affiliate links so I can keep this blog up and running, but I only link to products I know, use, and trust and would recommend to you in face-to-face convo.

Acting class can create a whirlwind of emotions. 

For starters, you're psychologically preparing yourself for constructive criticism whether you realize it or not.

You know it's coming. That's the point of class!

I hope you're in a safe space with a good instructor that understands the difference between being abusive and being constructive.

Even if that is true, though, and you're getting solid constructive criticism, it can still have an impact on your emotions because we tend to process our notes as us doing something wrong.

The good news is that there really is no right or wrong in acting (unless you're not pursuing an objective), only different--different choices or actions. A good acting coach will remind you of that.

You're also getting notes in front of your peers. 

Hearing other people's notes can still be helpful to us, and we don't think anything of it when we're watching another actor get notes.

We're rooting for them to "get it."

We want them to succeed because we've been in their shoes.

Still, we forget that truth, and it feels weird when you're the one in front of the class getting notes.

Lastly, you're pushing yourself to be vulnerable in ways you may not normally show a room full of people. 

That can sometimes be embarrassing, which adds to your emotional overload.

If you're putting yourself through intense emotional exercises such as dramatic sense memories, you are drastically increasing your levels of cortisol.

In other words, you're getting a serious adrenaline rush during class. 

Once those cortisol levels drop, it's the same feeling you would get after an emergency or intense workout.

Your body needs to refuel, and cortisol makes us crave fatty and sugary foods because of its effect on our insulin levels.  

While this can create some physical symptoms of hunger, it can also cause us to eat emotionally. 

Let's look at the difference between physical hunger and emotional hunger so we can identify how to address our hunger pangs.

• Physical hunger will come on gradually, while emotional hunger comes on really fast and makes you feel like you must deal with it immediately.
• Physical hunger will be a craving for anything. If I'm actually hungry, then I'm willing to eat broccoli or salad. Emotional hunger, however, is a very specific craving that says it can only be satisfied with chocolate, pizza, etc.
• Physical hunger feels satisfied, while emotional hunger feels like a bottomless pit.

Check out the infographic below to learn more about which type of hunger pangs you're having during class. 

I want to share a few of my tips on how I've personally combated this issue.

Option 1: Pack a meal with healthy fats.

​If you take something sugary, that can also spike your insulin which will compound the cravings issue.

The type of fat you eat matters. Not all fats are equal.

Let's address the definition of healthy fats because there's been a lot of confusion and debate around this topic in recent years.

Major scientific studies have now been released that challenge the status quo of a low fat diet.

Check out this infographic from Cosmopolitan that has a great breakdown of the various types of fats from healthiest to least healthy.

My hubby and I use either a bento box or these Pyrex glass food storage dishes to pack our food.

I love the Pyrex because it's oven, microwave, and freezer safe.

Although, I don't use microwaves, so I can't speak to that personally. Our first house didn't have one, so I acclimated to life without it.

Try this meal: salad mix, raw sunflower seeds, no sugar added balsamic vinaigrette, grass fed burger, and avocado.

Option 2: Pack a snack.

I like having a healthy snack on hand when I leave class.

Try this snack: Emerald unsalted almonds

I chose unsalted because most Americans eat entirely way too much sodium.

According to this Live Science article:

"Americans consume an average of 3,466 milligrams (mg) of sodium per day, more than twice the current recommended limit." 

​Option 3: Pack a protein shake.

This Harvard article states:

"At each meal, include foods that deliver some fat, fiber, and protein. The fiber makes you feel full right away, the protein helps you stay full for longer, and the fat works with the hormones in your body to tell you to stop eating."
 
I personally love and use Garden Of Life Sport Organic Plant-Based Protein Vanilla. Listen, I love chocolate (see intro), but this is one instance when the Vanilla is actually better.

My very simple shake recipe is:

• 1 scoop protein powder
• 1c almond milk
• 1/4c blueberries​

Option 4: Take herbal tea with you. 

If you have a good thermos, you can keep hot herbal caffeine free tea in your car to drink on the way home.

I bought this Ello thermos, and it has been worth every penny. 

It keeps my drinks hot for hours.

I can seriously brew my tea, keep the lid shut on this thermos, leave it in my car for the entirety of class, and it's still hot when I get out and open it for the first time.

Herbal teas have a ton of health benefits. WebMD has a great article on teas.

I choose chamomile tea if I'm taking a night class because it makes me calm and helps me get to sleep faster after my emotional highs from class.

Please be careful about your tea ingredients. The ingredients should just have the herbs listed.

I've seen a crap ton of gross ingredients on tea boxes, including soy. Soy? That is not an herb. Why is it in my tea?

You also don't need flavoring if the brand is using good herbs.

Typical caffeine free herbal teas include, chamomile, peppermint, and white.

Try this tea: I personally like Celestial Chamomile Tea.

Option 5: Stay hydrated.

This isn't really optional. You should definitely do it.

Getting dehydrated can also stress your body and increase cortisol.

Additionally, being dehydrated can trick you into thinking you're hungry.

This Health.com article states:

"Mild dehydration is often masked as feelings of hunger, when really your body just needs fluids," says Alissa Rumsey, RD, spokesperson for the American Academy of Nutrition and Dietetics.

Make sure you always have a water bottle with you.

I love my Ello glass water bottle. Mine has a silicone sleeve to protect it from breaking, and it's dishwasher safe.

I think the updated versions of my Elsie style bottle no longer have sleeves.

I try to drink half my body weight in ounces of water per day, more if I sweat. 

Don't forget that you'll need enough water for your commute, not just class.

Since everyone's body chemistry is different, our bodies react to foods in different ways. 

Ultimately, you need to know the foods that your specific body likes and dislikes because that can also affect emotional eating via hormones.

I have personally tried food elimination diets with great success, although I really want to try EverlyWell's Food Sensitivity Test.

I suggest you try your own elimination diet or get a food sensitivity test.

My husband and I cycle various diets a lot because I get bored. 

We've tried to go vegan and vegetarian a few times, but I started have strange reactions.

For starters, by eating and them eliminating grains, I realized they made me bloated. When you need plant based protein, grains are important.

Quinoa is king, but it made me so gassy no matter what!

Soy is also crucial for protein on plant based diets, so I tried various types of organic soy. 

I made sure that nothing else in my diet had soy.

I started feeling depressed, almost like I was in a constant state of PMS. For those of you that have PMS, you know it makes you want to emotionally eat!

So I eliminated all forms of soy, and I felt fine again.

It turns out, soy has estrogen in it, and my body is estrogen dominant. 

So if I had continued eating soy, it would've made my acting class emotional cravings even crazier.

Let me tell you what else happened to me recently.

There's a particular restaurant in my area that I love called Viva Chicken.

One week last month I was so crazy busy, I literally had Viva Chicken every single day.

My husband was for real over it.

Then that same weird depression PMS emotional eating hit, except it was so bad this time that I thought, "I'm either pregnant (not likely) or I have a brain tumor." I felt that tired!

Viva Chicken released their allergen menu, and guess what?

It turns out, for whatever reason, that all of their chicken contains soy! I mean why? Meat does not and should not have soy. I digress.

​Do you want to know what's even crazier? I started my period an entire week early because of the soy's effects on my estrogen.

So now I have to break up with Viva Chicken's chicken. (Insert cry face emoji).

Again, this all comes back to you knowing what foods are ok for you to eat so that you can stay your healthiest after those emotionally intense classes.

Have you ever tried an elimination diet? I'd love to hear about your experience it in the comments.

You'll need to get somewhere private after your scene to stretch and focus your mind.

Then walk yourself through the physical and emotional hunger symptoms to isolate which one you're having. ​

It's important to go through the hunger comparisons even if you take healthy snacks so that you don't emotionally eat after you get home. 

Do you feel like you have emotional eating symptoms based on the comparisons in this post?

I realized I did after seeing those definitions for the first time, and just being able to recognize emotional eating has made a huge difference in my eating habits.

Comment below to let me know if this has been true for you. 

Next week we'll discuss a technique to help you let go of an audition once you leave.