1 00:00:00,080 --> 00:00:03,200 Speaker 1: When we can kind of connect the why behind our 2 00:00:03,240 --> 00:00:08,240 Speaker 1: food choices and the emotions around before, during, and after 3 00:00:08,760 --> 00:00:11,880 Speaker 1: we eat. Over time, as we kind of overcome some 4 00:00:12,000 --> 00:00:16,360 Speaker 1: hurdles and start to be more connected with those decisions, 5 00:00:16,360 --> 00:00:18,360 Speaker 1: that they just get more empowered. 6 00:00:32,840 --> 00:00:35,760 Speaker 2: Hey everyone, Emily A body here coming to you from 7 00:00:35,760 --> 00:00:39,839 Speaker 2: the Age Studio. You are listening to Hurdle, a wellness 8 00:00:39,840 --> 00:00:43,000 Speaker 2: focused podcast. Reconnect with everyone from your favorite athletes to 9 00:00:43,000 --> 00:00:47,400 Speaker 2: top experts and industry CEOs about their highest ties, toughest moments, 10 00:00:47,640 --> 00:00:49,040 Speaker 2: and everything in between. 11 00:00:49,640 --> 00:00:51,920 Speaker 3: We all go through hurdles in life. 12 00:00:51,720 --> 00:00:54,480 Speaker 2: And my goal through these discussions is to empower you 13 00:00:54,640 --> 00:00:58,080 Speaker 2: to better navigate yours and move with intention so that 14 00:00:58,120 --> 00:01:01,959 Speaker 2: you can stride towards your own big and of course. 15 00:01:02,040 --> 00:01:04,520 Speaker 3: Have some fun along the way. 16 00:01:05,000 --> 00:01:09,080 Speaker 2: Today I am chatting with registered dietitian Stevie Lynn Smith 17 00:01:09,280 --> 00:01:12,920 Speaker 2: about the why behind what we eat, and by that 18 00:01:13,319 --> 00:01:16,560 Speaker 2: I mean emotional eating. Why do we do it, how 19 00:01:16,560 --> 00:01:19,000 Speaker 2: can we be more cognizant of it? When can it 20 00:01:19,040 --> 00:01:22,920 Speaker 2: be a good thing? And yes that's possible, and other 21 00:01:23,120 --> 00:01:27,040 Speaker 2: ways to add some mindfulness into what we put in. 22 00:01:26,920 --> 00:01:28,600 Speaker 3: Our bodies on the regular. 23 00:01:29,360 --> 00:01:32,080 Speaker 2: As I mentioned in today's episode, Stevie and I were 24 00:01:32,120 --> 00:01:36,880 Speaker 2: first connected through my sponsor at Inside Tracker, and she 25 00:01:37,240 --> 00:01:40,200 Speaker 2: made a special guest appearance on the episode that I 26 00:01:40,240 --> 00:01:44,640 Speaker 2: recorded live with Schelaine Flanagan around the time of last 27 00:01:44,720 --> 00:01:47,480 Speaker 2: year's New York City Marathon. I'm so excited to have 28 00:01:47,600 --> 00:01:51,360 Speaker 2: her back on the show and really loved the tips 29 00:01:51,400 --> 00:01:55,400 Speaker 2: that she offers up in today's episode. Make sure you 30 00:01:55,440 --> 00:01:58,120 Speaker 2: are following along with Hurdle over on social media. It's 31 00:01:58,160 --> 00:02:01,360 Speaker 2: ad Hurdle podcast. I am all We're at Emily a 32 00:02:01,440 --> 00:02:04,880 Speaker 2: Body And if you are listening to this on Wednesday, 33 00:02:05,040 --> 00:02:09,000 Speaker 2: March thirtieth, and you happen to live in Los Angeles, 34 00:02:09,040 --> 00:02:12,120 Speaker 2: I'm coming to LA. I'm hosting a hurdler huddle this 35 00:02:12,440 --> 00:02:15,480 Speaker 2: Saturday at two pm and I would love for you 36 00:02:15,720 --> 00:02:16,360 Speaker 2: to be there. 37 00:02:16,560 --> 00:02:17,600 Speaker 3: All the details you. 38 00:02:17,560 --> 00:02:20,760 Speaker 2: Can find them in the link to the event right 39 00:02:20,919 --> 00:02:23,400 Speaker 2: within the show notes. Also in the show notes you'll 40 00:02:23,400 --> 00:02:26,040 Speaker 2: see a link to subscribe to the weekly Hurdle newsletter 41 00:02:26,160 --> 00:02:28,880 Speaker 2: and a link to leave me a voicemail. 42 00:02:29,040 --> 00:02:32,120 Speaker 3: I am hunting as always listener questions. 43 00:02:32,120 --> 00:02:35,680 Speaker 2: I would love to feature you and your voice on 44 00:02:35,760 --> 00:02:39,560 Speaker 2: an upcoming episode of Hurdle, so please click on over 45 00:02:39,600 --> 00:02:42,799 Speaker 2: there leave me a voice message, Let me know how 46 00:02:42,840 --> 00:03:03,880 Speaker 2: I can help you. And with that, let's get to hurdling. 47 00:03:07,720 --> 00:03:08,120 Speaker 3: Today. 48 00:03:08,320 --> 00:03:11,080 Speaker 2: I am sitting down with Stevie Linn Smith. She's a 49 00:03:11,120 --> 00:03:14,600 Speaker 2: registered dietitian. How you doing today, I'm doing well. 50 00:03:14,639 --> 00:03:15,160 Speaker 1: How are you? 51 00:03:15,800 --> 00:03:18,080 Speaker 3: I'm so good. I'm excited to be sitting down with you. 52 00:03:18,400 --> 00:03:21,560 Speaker 2: This is technically, I mean not technically, it is your 53 00:03:21,600 --> 00:03:23,360 Speaker 2: second appearance on the podcast. 54 00:03:23,560 --> 00:03:26,239 Speaker 1: I know, right, I'm quite honored. I mean, I don't 55 00:03:26,240 --> 00:03:29,040 Speaker 1: know how I can top my first appearance on the podcast, 56 00:03:29,120 --> 00:03:30,639 Speaker 1: but I'm going to give it. I'm going to give 57 00:03:30,639 --> 00:03:31,120 Speaker 1: it a try. 58 00:03:31,919 --> 00:03:34,960 Speaker 2: For those of you who may not recognize her angelic voice. 59 00:03:35,000 --> 00:03:38,080 Speaker 2: So Stevie was first on the show during the chat 60 00:03:38,120 --> 00:03:42,480 Speaker 2: that I had with Salaane. Stevie does work with Inside Tracker, 61 00:03:42,880 --> 00:03:46,000 Speaker 2: one of the sponsors for Hurdle, and she is now 62 00:03:46,040 --> 00:03:48,560 Speaker 2: also my friend and I'm having her back on the 63 00:03:48,560 --> 00:03:53,480 Speaker 2: show this week because we are going to talk all about. 64 00:03:53,360 --> 00:03:56,800 Speaker 3: The why behind we eat what we eat. 65 00:03:56,960 --> 00:04:01,120 Speaker 2: Obviously, so many feelings connected with what we reach for 66 00:04:01,280 --> 00:04:04,160 Speaker 2: when we are in our pantries or what we order 67 00:04:04,280 --> 00:04:06,680 Speaker 2: when we are out, and I thought it was about 68 00:04:06,720 --> 00:04:09,320 Speaker 2: time that we dived into that a little bit here 69 00:04:09,480 --> 00:04:10,160 Speaker 2: on the show. 70 00:04:10,320 --> 00:04:10,680 Speaker 3: Don't you. 71 00:04:11,080 --> 00:04:13,920 Speaker 1: I think so. Yeah, it's an important I mean, it's 72 00:04:13,920 --> 00:04:20,040 Speaker 1: an important piece of nutrition and overall health and well being. 73 00:04:20,360 --> 00:04:22,960 Speaker 1: Mental health is you know, so much more in the 74 00:04:22,960 --> 00:04:27,400 Speaker 1: forefront as of late for people, and food is definitely connected. 75 00:04:27,720 --> 00:04:30,480 Speaker 1: It can be a little bit of a tough topic 76 00:04:30,560 --> 00:04:33,000 Speaker 1: for people, but I find that a lot of my 77 00:04:33,080 --> 00:04:35,039 Speaker 1: clients and a lot of people I work with, when 78 00:04:35,040 --> 00:04:38,280 Speaker 1: we can kind of connect the why behind our food 79 00:04:38,360 --> 00:04:44,040 Speaker 1: choices and the emotions around before, during, and after we eat. 80 00:04:44,520 --> 00:04:48,040 Speaker 1: Over time, as we kind of overcome some hurdles and 81 00:04:48,600 --> 00:04:51,960 Speaker 1: start to be more connected with those decisions, that they 82 00:04:52,040 --> 00:04:55,400 Speaker 1: just get more empowered with their nutrition, their food choices, 83 00:04:55,480 --> 00:04:55,960 Speaker 1: et cetera. 84 00:04:56,720 --> 00:05:01,240 Speaker 2: Right, Right, So, before we start talking about this particular topic, 85 00:05:01,279 --> 00:05:02,880 Speaker 2: why don't you give us a little bit of insight 86 00:05:03,000 --> 00:05:06,240 Speaker 2: into how you got into this field. Were you always 87 00:05:06,279 --> 00:05:09,800 Speaker 2: really interested in what you personally were putting in your body. 88 00:05:09,600 --> 00:05:11,000 Speaker 3: Or give us the lowdown. 89 00:05:11,560 --> 00:05:13,520 Speaker 1: Yeah, so it was kind of a long journey to 90 00:05:13,520 --> 00:05:17,719 Speaker 1: become a dietitian honestly, No, I mean I was never 91 00:05:17,800 --> 00:05:20,359 Speaker 1: hyper focused on what I was eating. I don't have 92 00:05:20,440 --> 00:05:23,120 Speaker 1: a history of an eating disorder. I felt like I 93 00:05:23,200 --> 00:05:26,960 Speaker 1: was like a pretty regular, well balanced kid, growing up 94 00:05:27,000 --> 00:05:29,640 Speaker 1: all the way through high school through college, I have 95 00:05:29,680 --> 00:05:34,480 Speaker 1: always been an athlete. So when I started racing long 96 00:05:34,520 --> 00:05:39,520 Speaker 1: course triathlons, iron man distance and marathons was about the 97 00:05:39,560 --> 00:05:44,599 Speaker 1: same time that I was finishing up my degree to 98 00:05:44,600 --> 00:05:47,880 Speaker 1: be a registered dietitian, So that kind of put me 99 00:05:47,920 --> 00:05:51,920 Speaker 1: on the path of more of the sports, nutrition fueling 100 00:05:51,920 --> 00:05:56,039 Speaker 1: our bodies, and the exercise piece. But I always knew 101 00:05:56,080 --> 00:05:58,960 Speaker 1: I wanted to help people in some way, and I 102 00:05:59,080 --> 00:06:03,080 Speaker 1: always liked being active, whether it was sports or just 103 00:06:03,640 --> 00:06:07,280 Speaker 1: doing things outside, being outside, and kind of when I 104 00:06:07,320 --> 00:06:11,280 Speaker 1: took a public health minor with my first degree, which 105 00:06:11,360 --> 00:06:14,480 Speaker 1: was supposed to be physical education, I took a basic 106 00:06:14,560 --> 00:06:16,640 Speaker 1: nutrition class and it just kind of was like, wait 107 00:06:16,640 --> 00:06:19,560 Speaker 1: a minute, this stuff really clicks. I'm super interested to 108 00:06:19,640 --> 00:06:24,240 Speaker 1: learn more about metabolism, how our bodies work, how are 109 00:06:24,400 --> 00:06:28,360 Speaker 1: what we eat impacts so much, and then how can 110 00:06:28,400 --> 00:06:32,839 Speaker 1: I help people with this area? And it just kind 111 00:06:32,839 --> 00:06:35,640 Speaker 1: of became a little bit of a long path to 112 00:06:35,680 --> 00:06:40,159 Speaker 1: become a dietician after some switching majors. But it's been 113 00:06:40,240 --> 00:06:43,800 Speaker 1: great ever since. I mean it's I've come into contact 114 00:06:43,839 --> 00:06:46,960 Speaker 1: with so many amazing people and I've got to help 115 00:06:47,000 --> 00:06:49,640 Speaker 1: a lot of different people in different ways, and it's 116 00:06:49,680 --> 00:06:50,360 Speaker 1: just been awesome. 117 00:06:51,080 --> 00:06:53,720 Speaker 2: That's so great to hear, and you know, it's so interesting, 118 00:06:53,800 --> 00:06:56,800 Speaker 2: right because exactly like you said, food can be a 119 00:06:56,880 --> 00:07:01,560 Speaker 2: really big trigger for people, especially as an athlete. Regardless 120 00:07:01,600 --> 00:07:05,320 Speaker 2: of your relationship with food, I think almost everyone feels 121 00:07:05,360 --> 00:07:07,960 Speaker 2: as though, at one point or another it's like, oh, 122 00:07:08,000 --> 00:07:09,800 Speaker 2: if I don't get in this workout, or if I 123 00:07:09,840 --> 00:07:13,040 Speaker 2: don't do this for a number of days, then maybe 124 00:07:13,080 --> 00:07:16,040 Speaker 2: I shouldn't be eating X or Y. You have that 125 00:07:16,080 --> 00:07:19,480 Speaker 2: moment where you kind of question yourself and not even 126 00:07:19,600 --> 00:07:22,240 Speaker 2: again because you're like, oh, I need to earn this food, 127 00:07:22,280 --> 00:07:25,000 Speaker 2: but just because you know how you feel in your 128 00:07:25,040 --> 00:07:27,680 Speaker 2: body when you're used to doing one thing and you 129 00:07:27,760 --> 00:07:28,240 Speaker 2: do another. 130 00:07:28,720 --> 00:07:33,040 Speaker 1: Yeah. I feel like a good number of people have 131 00:07:33,160 --> 00:07:37,200 Speaker 1: good intentions when they start on a fitness and health 132 00:07:37,320 --> 00:07:41,040 Speaker 1: and changing you know, their eating habits. But there's all 133 00:07:41,080 --> 00:07:44,440 Speaker 1: this you know everybody's talking about, you know, screw diet culture. 134 00:07:45,000 --> 00:07:47,040 Speaker 1: You know it's coming more to the forefront. But I 135 00:07:47,040 --> 00:07:51,240 Speaker 1: think there are still like those underlying thought processes that 136 00:07:51,400 --> 00:07:55,400 Speaker 1: have been ingrained into our culture for so long that 137 00:07:55,680 --> 00:08:00,280 Speaker 1: it does happen sometimes without even consciously thinking about it, Right, 138 00:08:00,600 --> 00:08:04,680 Speaker 1: it's just because it's become so normalized kind of in 139 00:08:04,760 --> 00:08:09,080 Speaker 1: the mainstream that, okay, like transformation picks, you know that 140 00:08:09,160 --> 00:08:13,480 Speaker 1: before and after or you know, you go out, you 141 00:08:13,560 --> 00:08:17,320 Speaker 1: have to exercise to like you know, air quote savior 142 00:08:17,360 --> 00:08:19,920 Speaker 1: calories for later. Right, it's just kind of become a 143 00:08:19,960 --> 00:08:23,280 Speaker 1: commonplace thing that unless I feel like a lot of 144 00:08:23,320 --> 00:08:25,760 Speaker 1: people really focus on it or just start to practice 145 00:08:25,760 --> 00:08:28,960 Speaker 1: some awareness around why they're making the choices they are 146 00:08:29,080 --> 00:08:31,680 Speaker 1: that you might not even realize you're doing it. 147 00:08:32,240 --> 00:08:36,240 Speaker 2: Right, So, how do we practice more awareness with what 148 00:08:36,280 --> 00:08:38,160 Speaker 2: we're putting into our bodies? 149 00:08:38,760 --> 00:08:43,720 Speaker 1: When thinking about awareness, it's not so much obsessing, of course, 150 00:08:44,280 --> 00:08:48,160 Speaker 1: but more of just taking a second and thinking, Okay, 151 00:08:48,360 --> 00:08:51,080 Speaker 1: how do I feel right now? Am I tired? Is 152 00:08:51,120 --> 00:08:54,360 Speaker 1: my energy low? Am I making this food choice because 153 00:08:54,360 --> 00:08:57,800 Speaker 1: I'm stressed out? Because I'm anxious because I just got 154 00:08:57,800 --> 00:09:00,800 Speaker 1: out of a band meeting. Just kind of rackizing how 155 00:09:00,840 --> 00:09:05,280 Speaker 1: you're feeling when you're making that food choice. And it's 156 00:09:05,320 --> 00:09:09,000 Speaker 1: not to say that eating food because you're anxious is 157 00:09:09,040 --> 00:09:12,040 Speaker 1: a bad thing and that you should stop yourself, but 158 00:09:12,240 --> 00:09:15,040 Speaker 1: just starting to be like, Okay, this is what I'm 159 00:09:15,040 --> 00:09:19,960 Speaker 1: doing and I'm anxious. Right. Step one is recognizing why 160 00:09:20,000 --> 00:09:25,160 Speaker 1: we're making this choice, and then from there it's working 161 00:09:25,200 --> 00:09:29,080 Speaker 1: on Okay, is there another way I can cope with 162 00:09:29,120 --> 00:09:32,360 Speaker 1: my anxiety? Right? It's about having tools in the toolbox. 163 00:09:32,679 --> 00:09:35,520 Speaker 1: And you said, you know, emotional eating is a term 164 00:09:35,600 --> 00:09:40,079 Speaker 1: that's kind of tossed around, and eating is a way 165 00:09:40,200 --> 00:09:43,839 Speaker 1: to cope with your emotions, and it usually is said 166 00:09:43,920 --> 00:09:46,520 Speaker 1: in a shameful way, as if we shouldn't do it. 167 00:09:46,880 --> 00:09:50,199 Speaker 1: And yes, just like anything, everything is very nuanced. Right, 168 00:09:50,240 --> 00:09:52,960 Speaker 1: there are extremes to emotional eating where it is a 169 00:09:53,040 --> 00:09:55,720 Speaker 1: negative behavior and we want to try and find other 170 00:09:55,800 --> 00:09:59,560 Speaker 1: ways to cope with that. Anxiety or whatever emotion is 171 00:09:59,640 --> 00:10:02,280 Speaker 1: caused something like a binge or a binge in a 172 00:10:02,360 --> 00:10:06,560 Speaker 1: restrict cycle that some people may experience. But you know, 173 00:10:06,840 --> 00:10:09,040 Speaker 1: sometimes I have a bad day and I was like, 174 00:10:09,120 --> 00:10:12,400 Speaker 1: you know what, I want to bold coasta with some 175 00:10:12,440 --> 00:10:16,559 Speaker 1: butter and sprinkling parmetan cheese and salt because my mom 176 00:10:16,640 --> 00:10:19,280 Speaker 1: always used to make that for us and it's comforting, 177 00:10:19,520 --> 00:10:22,920 Speaker 1: and like that's okay. Sometimes it just shouldn't be the 178 00:10:22,960 --> 00:10:26,640 Speaker 1: only tool that we're using to cope with sadness, anxiety, 179 00:10:26,679 --> 00:10:30,840 Speaker 1: et cetera. Whatever feelings. Kind of elicit that response, But 180 00:10:30,840 --> 00:10:34,400 Speaker 1: there's nothing wrong with comfort food, right, tool in the toolbox. 181 00:10:34,320 --> 00:10:36,200 Speaker 3: Tool in the toolbox. I like that. 182 00:10:36,480 --> 00:10:40,960 Speaker 2: So when it comes to being mindful about what we're 183 00:10:41,000 --> 00:10:43,480 Speaker 2: putting in your body, I love that you said, like, 184 00:10:43,559 --> 00:10:47,440 Speaker 2: really ask yourself about the feelings that you're experiencing before 185 00:10:47,559 --> 00:10:49,720 Speaker 2: you reach for something that you may not feel super 186 00:10:49,800 --> 00:10:55,040 Speaker 2: stellar about later. I know personally recently I tried getting 187 00:10:55,120 --> 00:11:00,559 Speaker 2: back into keeping closer track of what I was consuming, 188 00:11:01,120 --> 00:11:03,800 Speaker 2: and I'm just the kind of person that does feel 189 00:11:03,840 --> 00:11:06,880 Speaker 2: really triggered by that. I am not going to be 190 00:11:07,200 --> 00:11:10,520 Speaker 2: someone that feels comfortable keeping track of every little morsel 191 00:11:10,520 --> 00:11:12,840 Speaker 2: of food that goes into my body. And while I 192 00:11:12,920 --> 00:11:15,920 Speaker 2: recognize the benefits of it, and I have personally done 193 00:11:16,360 --> 00:11:19,080 Speaker 2: that before and it has served me, at this point 194 00:11:19,120 --> 00:11:22,559 Speaker 2: in my life, that extreme level of tracking, it doesn't 195 00:11:22,600 --> 00:11:25,920 Speaker 2: serve me. So I think developing that level of personal 196 00:11:25,960 --> 00:11:30,120 Speaker 2: awareness where you can figure out how to you know, 197 00:11:30,600 --> 00:11:34,760 Speaker 2: have that mindfulness without pushing yourself too much in one 198 00:11:34,800 --> 00:11:37,080 Speaker 2: direction or another, is really really important. 199 00:11:37,559 --> 00:11:40,440 Speaker 1: Yeah, super important. And you know a tool I use 200 00:11:41,160 --> 00:11:43,600 Speaker 1: with my nutrition clients is I do have a food 201 00:11:43,640 --> 00:11:47,199 Speaker 1: and mood journal that they log in and I pay 202 00:11:47,240 --> 00:11:52,880 Speaker 1: attention to that, but it prompts them that question mood, before, during, after, right, 203 00:11:52,920 --> 00:11:55,360 Speaker 1: They don't get any number feedback. I don't work with 204 00:11:55,440 --> 00:12:00,280 Speaker 1: clients with macros or calories or counting. I see all 205 00:12:00,360 --> 00:12:03,560 Speaker 1: that on my back end as a practitioner, so I 206 00:12:03,600 --> 00:12:06,760 Speaker 1: can say, like, all right, like let me guide you. 207 00:12:06,760 --> 00:12:10,000 Speaker 1: You know you're falling really short on protein. Hey, this snack, 208 00:12:10,200 --> 00:12:12,520 Speaker 1: let's bump up the protein a little bit here and 209 00:12:12,600 --> 00:12:17,760 Speaker 1: give them action items that are tangible, right they you know, 210 00:12:17,800 --> 00:12:20,320 Speaker 1: you can always tell somebody to eat more protein, but 211 00:12:20,480 --> 00:12:22,840 Speaker 1: when I can show them like, oh, yeah, like this lunch, 212 00:12:22,880 --> 00:12:25,120 Speaker 1: like maybe just add some hard boiled eggs on the 213 00:12:25,200 --> 00:12:27,199 Speaker 1: salad and that would be a great way to kind 214 00:12:27,200 --> 00:12:29,600 Speaker 1: of just pump bump your protein up. But it also 215 00:12:29,720 --> 00:12:34,120 Speaker 1: teaches them like really intensive prompts and to oh, when 216 00:12:34,160 --> 00:12:37,560 Speaker 1: I skip breakfast and only drink coffee till two pm, 217 00:12:37,920 --> 00:12:41,800 Speaker 1: I feel really bad later in the day and I 218 00:12:41,880 --> 00:12:44,760 Speaker 1: just like can't control my eating in the evening right, 219 00:12:45,080 --> 00:12:48,600 Speaker 1: or when I fuel my workouts, Wow, I feel so 220 00:12:48,760 --> 00:12:51,960 Speaker 1: much better afterwards. So you know, obviously this is a 221 00:12:52,000 --> 00:12:55,200 Speaker 1: different format kind of where they have that journaling and logging, 222 00:12:55,240 --> 00:12:59,880 Speaker 1: but you don't need that to necessarily start making those connections, 223 00:13:00,320 --> 00:13:03,520 Speaker 1: but being able to recognize kind of like those patterns 224 00:13:03,520 --> 00:13:06,160 Speaker 1: when you're like, oh okay, Like for me, I know, 225 00:13:06,280 --> 00:13:08,880 Speaker 1: like if I have steel cut oats with fruit and 226 00:13:08,880 --> 00:13:11,640 Speaker 1: peanut butter in the morning, like I'm usually more satisfied 227 00:13:11,640 --> 00:13:14,640 Speaker 1: and more energized throughout the day than when I'm having 228 00:13:14,679 --> 00:13:18,360 Speaker 1: like eggs toast and vegetables. Both are great breakfast options, 229 00:13:18,400 --> 00:13:20,720 Speaker 1: but you know, the steel cut oats with my swim 230 00:13:20,840 --> 00:13:23,000 Speaker 1: training right now, like that works better for me. And 231 00:13:23,000 --> 00:13:26,080 Speaker 1: it's it's all about finding those things that like, yeah, 232 00:13:26,120 --> 00:13:29,120 Speaker 1: maybe this person on Instagram says like this breakfast is 233 00:13:29,120 --> 00:13:32,000 Speaker 1: great for her, but that doesn't necessarily mean that it's 234 00:13:32,040 --> 00:13:35,120 Speaker 1: gonna be what works for you. And going off of 235 00:13:35,120 --> 00:13:38,920 Speaker 1: that too is reminding ourselves that are not robots, right, 236 00:13:39,080 --> 00:13:40,599 Speaker 1: Like a lot of people want to be able to 237 00:13:40,640 --> 00:13:43,280 Speaker 1: eat the same exact things every single day and be 238 00:13:43,400 --> 00:13:47,640 Speaker 1: satisfied and nourished and energized. But it doesn't work like that. 239 00:13:47,800 --> 00:13:50,640 Speaker 1: Some days you're just hungrier than others and others you're not, 240 00:13:50,920 --> 00:13:52,079 Speaker 1: And it's totally fine. 241 00:13:52,559 --> 00:13:53,760 Speaker 3: It's totally fine. 242 00:13:53,920 --> 00:13:58,160 Speaker 2: So aside from you know the idea of journaling or 243 00:13:58,200 --> 00:14:01,720 Speaker 2: writing things down, how can we bring a little bit 244 00:14:01,720 --> 00:14:04,600 Speaker 2: more awareness into what we are putting into our bodies. 245 00:14:04,840 --> 00:14:07,480 Speaker 1: You know, some of the things that I have people 246 00:14:07,520 --> 00:14:12,160 Speaker 1: work with is just trying to think about, you know, 247 00:14:12,200 --> 00:14:14,920 Speaker 1: the outcome, right, what is the goal? What do they 248 00:14:14,920 --> 00:14:17,760 Speaker 1: want to achieve? You know, with X, Y and Z 249 00:14:17,960 --> 00:14:21,560 Speaker 1: in their day, thinking about Okay, I have a run later, 250 00:14:21,800 --> 00:14:24,160 Speaker 1: I want to make sure I feel good on this run, right, 251 00:14:24,320 --> 00:14:26,880 Speaker 1: Or I have a lot of meetings today, I want 252 00:14:26,880 --> 00:14:28,960 Speaker 1: to make sure this choice is going to sustain my 253 00:14:29,120 --> 00:14:32,240 Speaker 1: energy through those meetings. Just thinking about our food choices 254 00:14:32,320 --> 00:14:35,160 Speaker 1: so we can show up as our best self, whether 255 00:14:35,280 --> 00:14:39,240 Speaker 1: it's fitness related, or work related or home related. Right, 256 00:14:39,280 --> 00:14:44,280 Speaker 1: because hanger, We've all experienced hanger. And you know underfueling, 257 00:14:44,400 --> 00:14:47,240 Speaker 1: under eating. You don't have to be an athlete to underfuel. 258 00:14:47,400 --> 00:14:51,600 Speaker 1: You don't have to be thin to be underfueled. It happens. 259 00:14:51,720 --> 00:14:53,520 Speaker 1: And it's just like you know, just like disordered eating 260 00:14:53,600 --> 00:14:56,880 Speaker 1: happens in every body shape and size. Same with underfueling 261 00:14:56,920 --> 00:15:01,120 Speaker 1: as well. That thinking about how we can make these choices, 262 00:15:01,720 --> 00:15:03,680 Speaker 1: like I said, just show up in every aspect of 263 00:15:03,720 --> 00:15:04,160 Speaker 1: your life. 264 00:15:04,880 --> 00:15:08,200 Speaker 2: Yeah, yeah, And I would also think that when it 265 00:15:08,280 --> 00:15:12,040 Speaker 2: comes to kind of like projecting about how you want 266 00:15:12,040 --> 00:15:13,840 Speaker 2: to feel later in the day. The thing that can 267 00:15:13,880 --> 00:15:16,640 Speaker 2: be a little bit tough about that is that the 268 00:15:16,760 --> 00:15:20,000 Speaker 2: level of planning that that takes. Sometimes I'm as sure 269 00:15:20,400 --> 00:15:23,000 Speaker 2: with a lot of your clients that is something that 270 00:15:23,040 --> 00:15:24,960 Speaker 2: they come to and they're like, I just don't feel 271 00:15:25,000 --> 00:15:27,480 Speaker 2: like I have the bandwidth or the energy to like 272 00:15:27,640 --> 00:15:29,000 Speaker 2: make these smart choices. 273 00:15:29,360 --> 00:15:32,120 Speaker 1: Yeah, And I mean I won't say that it doesn't 274 00:15:32,160 --> 00:15:34,360 Speaker 1: require any planning, and you can get it done without 275 00:15:34,440 --> 00:15:38,200 Speaker 1: any planning, but it's it's being flexible with your planning 276 00:15:38,440 --> 00:15:40,800 Speaker 1: and knowing that, like you can write out a meal 277 00:15:40,840 --> 00:15:44,120 Speaker 1: plan and say that's how it's going to be, and 278 00:15:44,480 --> 00:15:47,920 Speaker 1: if you don't execute it, knowing that it's okay, and 279 00:15:48,040 --> 00:15:50,840 Speaker 1: just being flexible to be able to make another option, 280 00:15:51,040 --> 00:15:52,960 Speaker 1: Like a meeting is going to run long. You know, 281 00:15:53,440 --> 00:15:55,320 Speaker 1: your computer is going to get stuck at the Apple 282 00:15:55,320 --> 00:15:57,480 Speaker 1: store for six hours like mine did yesterday. You know, 283 00:15:57,720 --> 00:16:00,600 Speaker 1: so things are going to happen. So being able to 284 00:16:01,240 --> 00:16:03,320 Speaker 1: really take a step back and be like, all right, 285 00:16:04,480 --> 00:16:07,720 Speaker 1: my lentil ministrone did not happen for lunch today, But 286 00:16:07,880 --> 00:16:11,480 Speaker 1: how can I get the components of a balanced meal 287 00:16:11,760 --> 00:16:14,720 Speaker 1: or a balanced snack? You know, maybe lunch is turned 288 00:16:14,720 --> 00:16:18,760 Speaker 1: into two snacks sandwich between meetings. So I really encourage 289 00:16:18,800 --> 00:16:23,120 Speaker 1: people to don't over complicate it, right, Like every meal 290 00:16:23,200 --> 00:16:25,480 Speaker 1: doesn't need to be pretty. It doesn't need to look 291 00:16:25,520 --> 00:16:29,000 Speaker 1: perfectly plated. When I talk about meals and balancing plates 292 00:16:29,000 --> 00:16:32,080 Speaker 1: and such, think about the macronutrients, right, and not to 293 00:16:32,160 --> 00:16:35,120 Speaker 1: count it. But do we have color, you know, fruit 294 00:16:35,160 --> 00:16:38,320 Speaker 1: or vegetable. Do we have some carb a little bit 295 00:16:38,360 --> 00:16:41,080 Speaker 1: of awesome if it's a whole grain, but not every 296 00:16:41,080 --> 00:16:42,880 Speaker 1: food you eat, carb you eat has to be a 297 00:16:42,920 --> 00:16:45,120 Speaker 1: whole grain. And do we have protein? Right? Are we 298 00:16:45,240 --> 00:16:48,440 Speaker 1: balancing our plate to make it more satisfying? And I 299 00:16:48,520 --> 00:16:51,800 Speaker 1: tell people sometimes I'll eat my lunch and then be like, oh, 300 00:16:51,880 --> 00:16:54,360 Speaker 1: it probably wasn't enough protein. So I'll go, like have 301 00:16:54,480 --> 00:16:56,640 Speaker 1: a little bowl of Greek yogurt just to kind of 302 00:16:56,680 --> 00:17:00,520 Speaker 1: like complete the picture. As just a very simple way 303 00:17:00,640 --> 00:17:03,320 Speaker 1: to be like, all right, I got enough protein. That 304 00:17:03,360 --> 00:17:07,159 Speaker 1: meal should be satisfying and getting less concerned about, you know, 305 00:17:07,200 --> 00:17:10,280 Speaker 1: going back to diet culture having these food rules that 306 00:17:10,400 --> 00:17:13,080 Speaker 1: lunch has to look a certain way and breakfast has 307 00:17:13,119 --> 00:17:15,919 Speaker 1: to look a certain way. But just thinking about putting 308 00:17:15,920 --> 00:17:19,760 Speaker 1: the pieces together of your plate and you know, making 309 00:17:19,800 --> 00:17:22,280 Speaker 1: sure it's going to be something that it is least 310 00:17:22,280 --> 00:17:23,320 Speaker 1: going to be satiating. 311 00:17:27,840 --> 00:17:30,800 Speaker 2: Taking a break from today's episode to give some love 312 00:17:31,040 --> 00:17:37,040 Speaker 2: to my sponsors. First up, AG one from Athletic Greens. Now, 313 00:17:37,080 --> 00:17:40,920 Speaker 2: what I love most about AG one from Athletic Greens 314 00:17:41,040 --> 00:17:45,200 Speaker 2: is that it's comprehensive and convenient daily nutrition made simple 315 00:17:45,920 --> 00:17:49,880 Speaker 2: with seventy five vitamins, minerals, and whole food source nutrients 316 00:17:49,920 --> 00:17:54,919 Speaker 2: in one convenient daily surveying. 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Going 361 00:20:34,160 --> 00:20:37,359 Speaker 2: back to the root of our conversation here and talking 362 00:20:37,359 --> 00:20:41,439 Speaker 2: about how we feel when we eat certain things, I 363 00:20:41,480 --> 00:20:44,440 Speaker 2: am at the point now where, despite recognizing that meal 364 00:20:44,480 --> 00:20:47,719 Speaker 2: prep takes a lot of time, what I do now 365 00:20:47,880 --> 00:20:50,239 Speaker 2: is keep certain things in my home that I know 366 00:20:50,359 --> 00:20:52,360 Speaker 2: can contribute to me feeling good. 367 00:20:52,160 --> 00:20:53,600 Speaker 3: About what I'm putting into my body. 368 00:20:53,720 --> 00:20:57,479 Speaker 2: So I may not be spending two hours making chili 369 00:20:57,840 --> 00:21:03,000 Speaker 2: and fish and like pre pairing vegetables on the weekends, 370 00:21:03,080 --> 00:21:07,360 Speaker 2: but instead I am keeping like quick to grab healthy 371 00:21:07,560 --> 00:21:10,480 Speaker 2: ingredients around my home, knowing that what I put in 372 00:21:10,520 --> 00:21:12,480 Speaker 2: my body is going to be a product of my environment, 373 00:21:12,760 --> 00:21:16,080 Speaker 2: and by doing that, I am them making better choices 374 00:21:16,160 --> 00:21:19,440 Speaker 2: that also help ME feel better about my day to 375 00:21:19,560 --> 00:21:23,199 Speaker 2: day and again, my body and how I feel in it. 376 00:21:23,680 --> 00:21:26,840 Speaker 1: Yeah, absolutely, I call those like the pantry stables and 377 00:21:26,880 --> 00:21:30,159 Speaker 1: the freezer staples. They're gonna look different for everybody. But 378 00:21:30,320 --> 00:21:33,119 Speaker 1: just having those components that I mean, that's awesome. You know, 379 00:21:33,240 --> 00:21:37,840 Speaker 1: like chickpea pasta is one of mine. You know, frozen braccoli, right, 380 00:21:37,960 --> 00:21:41,159 Speaker 1: you take chickpeapassa, frozen broccoli, always have alive oil, a 381 00:21:41,160 --> 00:21:45,040 Speaker 1: little salt red pepper flakes. Boom right, boom, you got 382 00:21:45,040 --> 00:21:48,159 Speaker 1: a meal right there. So just having those again tools 383 00:21:48,160 --> 00:21:50,639 Speaker 1: in the toolbox, looking out for future you is what 384 00:21:50,760 --> 00:21:55,120 Speaker 1: I kind of say. And you know, knowing that those 385 00:21:55,880 --> 00:21:59,239 Speaker 1: frozen fruits and vegetables are just as good, if not 386 00:21:59,359 --> 00:22:03,200 Speaker 1: better than fresh sometimes because they're frozen at that peak ripeness. 387 00:22:03,600 --> 00:22:05,400 Speaker 1: I'm always shocked at the amount of people who don't 388 00:22:05,400 --> 00:22:08,960 Speaker 1: know that. Obviously, I would rather eat like fresh strawberries 389 00:22:09,760 --> 00:22:12,560 Speaker 1: in my yogurt or my oatmeal, but I always have 390 00:22:12,640 --> 00:22:14,960 Speaker 1: frozen berries because in case I just don't have that 391 00:22:15,040 --> 00:22:17,640 Speaker 1: time to get to the store, you can always throw 392 00:22:17,680 --> 00:22:20,680 Speaker 1: them in, you know, yogurt. Same with vegetables. I'd rather 393 00:22:20,760 --> 00:22:24,040 Speaker 1: have fresh something like beautifully cooked. But at the end 394 00:22:24,040 --> 00:22:26,359 Speaker 1: of the day, just having those options, like you said, 395 00:22:26,880 --> 00:22:29,240 Speaker 1: You're a product of your environment, so having those good 396 00:22:29,240 --> 00:22:30,760 Speaker 1: things around makes it easier. 397 00:22:31,040 --> 00:22:34,160 Speaker 2: What do you say to the person who maybe has 398 00:22:34,760 --> 00:22:37,639 Speaker 2: consumed something or has been in a pattern of consuming 399 00:22:37,760 --> 00:22:41,040 Speaker 2: things that do make them feel less than stellar about 400 00:22:41,040 --> 00:22:41,600 Speaker 2: their body? 401 00:22:41,640 --> 00:22:42,480 Speaker 3: How do they. 402 00:22:42,680 --> 00:22:47,040 Speaker 2: Reframe the conversation going forward in a productive and helpful, 403 00:22:47,240 --> 00:22:48,639 Speaker 2: positive way. 404 00:22:49,040 --> 00:22:53,600 Speaker 1: Yes, that's that's great and it's super super challenging, usually 405 00:22:53,600 --> 00:22:55,800 Speaker 1: not something people get on the first try, but definitely 406 00:22:55,800 --> 00:22:58,560 Speaker 1: something to practice, and it might look a little bit 407 00:22:58,600 --> 00:23:01,119 Speaker 1: different from person to person. But I always like to 408 00:23:01,119 --> 00:23:04,040 Speaker 1: think about something I've heard in a yoga class that 409 00:23:04,160 --> 00:23:07,320 Speaker 1: every moment is a moment to begin again. Right, you 410 00:23:07,440 --> 00:23:11,080 Speaker 1: don't need to wait till Monday or the next day 411 00:23:11,160 --> 00:23:13,160 Speaker 1: and just throw your hands up in the air and say, well, 412 00:23:13,680 --> 00:23:17,240 Speaker 1: I net the whatever ex food so today is just 413 00:23:17,760 --> 00:23:22,120 Speaker 1: a total waste. No, it's not. You can then take 414 00:23:22,160 --> 00:23:25,240 Speaker 1: your next snack or meal to make choices that are 415 00:23:25,240 --> 00:23:29,640 Speaker 1: going to make you feel good. Obviously, would not recommend skipping. 416 00:23:29,920 --> 00:23:32,080 Speaker 1: Maybe that depending on what it was, that snack or 417 00:23:32,119 --> 00:23:34,720 Speaker 1: next meal might be a smaller snack or meal than 418 00:23:34,880 --> 00:23:37,840 Speaker 1: it would have been otherwise. But thinking about foods that 419 00:23:37,880 --> 00:23:40,840 Speaker 1: are going to nourish you not feeling like you have 420 00:23:40,920 --> 00:23:43,800 Speaker 1: to eat a salad, but maybe a piece of salmon 421 00:23:44,000 --> 00:23:46,840 Speaker 1: and some kale and some quinoa are going to make 422 00:23:46,880 --> 00:23:50,359 Speaker 1: you feel good. So just balancing that next meal out, 423 00:23:50,800 --> 00:23:57,360 Speaker 1: giving yourself some grace, Hydrating always a good thing, and 424 00:23:57,920 --> 00:24:02,000 Speaker 1: doing something that is going to help those negative feelings 425 00:24:02,000 --> 00:24:06,159 Speaker 1: and thoughts, whether it's journaling or maybe you crochet or 426 00:24:06,280 --> 00:24:09,399 Speaker 1: you color, or going for a walk with a friend, 427 00:24:09,520 --> 00:24:12,920 Speaker 1: facetiming with a friend, reading a book, just something that 428 00:24:13,000 --> 00:24:18,000 Speaker 1: is going to kind of help address the underlying feelings 429 00:24:18,040 --> 00:24:21,720 Speaker 1: around that. And know that it's okay to have like 430 00:24:21,760 --> 00:24:25,120 Speaker 1: a bad body image day. Your body isn't bad, it's 431 00:24:25,240 --> 00:24:28,720 Speaker 1: just a bad We all have bad days that aren't 432 00:24:28,720 --> 00:24:32,040 Speaker 1: our greatest and just know that, you know, it doesn't 433 00:24:32,080 --> 00:24:34,240 Speaker 1: mean you have to starve yourself or go to the 434 00:24:34,280 --> 00:24:37,560 Speaker 1: gym for hours, but just make like I said, those 435 00:24:37,640 --> 00:24:40,320 Speaker 1: nourishing choices and do something kind for yourself. 436 00:24:40,880 --> 00:24:44,080 Speaker 2: I love the idea of not needing to wait until 437 00:24:44,119 --> 00:24:47,760 Speaker 2: Monday or tomorrow to make a healthy choice today because 438 00:24:47,760 --> 00:24:51,199 Speaker 2: it is very very easy to say I need a 439 00:24:51,280 --> 00:24:54,600 Speaker 2: fresh sleep and when I wake up in the morning, 440 00:24:54,680 --> 00:24:58,119 Speaker 2: like this is my opportunity to start anew But it 441 00:24:58,160 --> 00:25:02,199 Speaker 2: doesn't need to be, you know, an earth shattering choice 442 00:25:02,240 --> 00:25:05,560 Speaker 2: that helps get you on the right path, right, Like, 443 00:25:05,960 --> 00:25:10,760 Speaker 2: all big winds start with small action. And so for 444 00:25:11,000 --> 00:25:13,480 Speaker 2: anyone listening to this who is like, oh, I just 445 00:25:13,520 --> 00:25:16,960 Speaker 2: need to completely wait until next week, next week, next week, 446 00:25:17,000 --> 00:25:19,159 Speaker 2: next month, whatever, you don't have to. 447 00:25:19,480 --> 00:25:22,040 Speaker 3: In fact, it can start with you said the word hydration. 448 00:25:22,280 --> 00:25:26,720 Speaker 2: Like, Okay, maybe I ate a goodness no offense to shakeshack, 449 00:25:26,840 --> 00:25:29,399 Speaker 2: but like a shake shack burger for lunch, And I 450 00:25:29,520 --> 00:25:31,560 Speaker 2: really wanted that shake shack burger for lunch. 451 00:25:31,600 --> 00:25:32,639 Speaker 3: And honestly, I might. 452 00:25:32,480 --> 00:25:35,439 Speaker 2: Not regret it that much, but I know that it 453 00:25:35,520 --> 00:25:38,919 Speaker 2: could have been better, perhaps if I reached for something 454 00:25:38,960 --> 00:25:41,439 Speaker 2: with less saturated fat in it for my life. So 455 00:25:42,000 --> 00:25:44,080 Speaker 2: knowing that, if I get home and then I'm like, 456 00:25:44,080 --> 00:25:45,720 Speaker 2: all right, I'm going to make sure I drink three 457 00:25:45,800 --> 00:25:47,840 Speaker 2: or four glasses of water in the rest of the day, 458 00:25:47,880 --> 00:25:50,800 Speaker 2: more than maybe I normally would have consumed, that's a. 459 00:25:50,720 --> 00:25:52,880 Speaker 3: Great step in the right direction. 460 00:25:53,160 --> 00:25:58,080 Speaker 2: So that kindness you're reiterating here one hundred percent co sign. 461 00:25:58,240 --> 00:26:00,600 Speaker 2: It starts with the kindness, and it starts with one 462 00:26:00,720 --> 00:26:01,400 Speaker 2: small thing. 463 00:26:01,880 --> 00:26:06,040 Speaker 1: Yep. Absolutely, those small changes, small habits, small actions done 464 00:26:06,040 --> 00:26:09,000 Speaker 1: consistently they add up over time. I feel like what 465 00:26:09,040 --> 00:26:12,199 Speaker 1: I do is celebrating wins everybody. And I mean we're 466 00:26:12,240 --> 00:26:14,680 Speaker 1: all guilty of it in different aspects of our life. Right, 467 00:26:14,680 --> 00:26:17,760 Speaker 1: We'll hyper focus on what we did wrong, what we 468 00:26:17,800 --> 00:26:22,320 Speaker 1: could have done better, all of that kind of negative stuff, 469 00:26:22,359 --> 00:26:25,399 Speaker 1: even if you're a positive person. So being able to 470 00:26:25,440 --> 00:26:29,520 Speaker 1: also flip your mind and be like, Okay, well maybe 471 00:26:29,600 --> 00:26:32,920 Speaker 1: I could have had more color here, but hey, it's 472 00:26:32,960 --> 00:26:35,399 Speaker 1: my fourteenth day without a binge for someone who might 473 00:26:35,400 --> 00:26:38,200 Speaker 1: struggle with binge eating, and that's awesome, And it was 474 00:26:38,240 --> 00:26:41,919 Speaker 1: a situation where maybe before they would have binged, and 475 00:26:42,119 --> 00:26:44,800 Speaker 1: just being able to even take that one time, that 476 00:26:44,880 --> 00:26:49,200 Speaker 1: one night and not have a binge is amazing. And 477 00:26:49,240 --> 00:26:52,040 Speaker 1: starting to be able to recognize those things. And that 478 00:26:52,040 --> 00:26:53,800 Speaker 1: doesn't mean you throw your hands up in your hair 479 00:26:53,800 --> 00:26:56,679 Speaker 1: and air and you just like stop doing all the small, 480 00:26:56,800 --> 00:27:00,199 Speaker 1: consistent actions, but being able to take a step back 481 00:27:00,320 --> 00:27:03,080 Speaker 1: and look and recognize how far you've come. 482 00:27:04,119 --> 00:27:04,479 Speaker 3: Yeah. 483 00:27:04,640 --> 00:27:07,640 Speaker 2: And I think something else to note here is when 484 00:27:07,720 --> 00:27:11,840 Speaker 2: you do feel good about putting certain things into your body. 485 00:27:12,200 --> 00:27:15,400 Speaker 2: I think that it's really easy for us to focus 486 00:27:15,440 --> 00:27:19,360 Speaker 2: on the negatives or focus on feeling like junk when 487 00:27:19,400 --> 00:27:20,600 Speaker 2: we eat certain things. 488 00:27:20,640 --> 00:27:22,480 Speaker 3: But if you take the time to take. 489 00:27:22,320 --> 00:27:25,360 Speaker 2: A step back and reflect on perhaps what you may 490 00:27:25,400 --> 00:27:29,080 Speaker 2: deem as like a quote unquote good day of eating, 491 00:27:29,720 --> 00:27:33,480 Speaker 2: then you can say to yourself, like, wow, like, how 492 00:27:33,560 --> 00:27:36,600 Speaker 2: great do I feel when I get in all of 493 00:27:36,600 --> 00:27:39,520 Speaker 2: my servings of fruits and vegetables and I am eating 494 00:27:39,560 --> 00:27:43,720 Speaker 2: whole foods and I'm not just like microwaving some TV 495 00:27:43,840 --> 00:27:45,720 Speaker 2: dinner that actually isn't very good for me. 496 00:27:45,920 --> 00:27:47,879 Speaker 3: You know, like how good does this feel? 497 00:27:48,000 --> 00:27:51,240 Speaker 2: And making note of that and savoring that experience will 498 00:27:51,240 --> 00:27:55,640 Speaker 2: make you want to recreate that, you know more often 499 00:27:56,040 --> 00:27:56,760 Speaker 2: going forward. 500 00:27:57,119 --> 00:28:00,439 Speaker 1: Oh yeah, one hundred percent. I love I mean I 501 00:28:00,520 --> 00:28:03,320 Speaker 1: love when my clients, if we've been working together for 502 00:28:03,359 --> 00:28:05,600 Speaker 1: a while, they might like go out to eat or 503 00:28:05,640 --> 00:28:07,680 Speaker 1: have like a heavier meal, Like one of my clients 504 00:28:07,720 --> 00:28:09,640 Speaker 1: last week, they're like, oh, I ordered hash Browns out 505 00:28:09,640 --> 00:28:11,919 Speaker 1: at brunch and I love hash browns. But then I 506 00:28:11,960 --> 00:28:13,800 Speaker 1: had them and I was like, oh wow, like these 507 00:28:13,800 --> 00:28:17,359 Speaker 1: don't make me feel good and it's you know, nothing 508 00:28:17,400 --> 00:28:21,240 Speaker 1: wrong with it, but just starting to recognize like, oh wow, 509 00:28:21,320 --> 00:28:23,560 Speaker 1: like that was something I used to eat all the time, 510 00:28:23,600 --> 00:28:26,280 Speaker 1: and yeah, like I might enjoy it once in a while, 511 00:28:26,520 --> 00:28:30,040 Speaker 1: but I recognize that it doesn't make me feel how 512 00:28:30,080 --> 00:28:33,560 Speaker 1: I want to feel. And that's that. It's just kind 513 00:28:33,600 --> 00:28:37,919 Speaker 1: of when you drop any sort of connotation around food, 514 00:28:37,960 --> 00:28:40,960 Speaker 1: whether it's good, it's bad, it's healthy and healthy, and 515 00:28:41,120 --> 00:28:43,600 Speaker 1: just kind of start to recognize that, you know, all 516 00:28:43,640 --> 00:28:46,120 Speaker 1: foods can fit. People just start to feel a little 517 00:28:46,160 --> 00:28:49,040 Speaker 1: bit more. I guess free around their food trays a 518 00:28:49,120 --> 00:28:51,480 Speaker 1: less stress around it. And that's an amazing thing to 519 00:28:51,560 --> 00:28:54,200 Speaker 1: kind of see those transformations. And I feel really lucky too. 520 00:28:54,640 --> 00:28:56,640 Speaker 3: Yeah, I mean, hey, I love food too. 521 00:28:56,960 --> 00:28:59,200 Speaker 2: I also think that the last thing I kind of 522 00:28:59,240 --> 00:29:00,800 Speaker 2: want to touch on here or when it comes to 523 00:29:01,400 --> 00:29:04,600 Speaker 2: emotions is that even though you may not be a 524 00:29:04,600 --> 00:29:07,040 Speaker 2: person who believes that they need to do things to 525 00:29:07,120 --> 00:29:09,960 Speaker 2: earn their food, I do think there is a big 526 00:29:10,000 --> 00:29:14,080 Speaker 2: association with perhaps especially as someone for me, like, I'm 527 00:29:14,120 --> 00:29:17,520 Speaker 2: a big runner. So after I go on my long run, yes, 528 00:29:17,600 --> 00:29:20,280 Speaker 2: you need to, like you know, refill your cup and 529 00:29:20,400 --> 00:29:23,680 Speaker 2: eat to repair the muscle damage that you just did 530 00:29:23,720 --> 00:29:26,280 Speaker 2: over the last two hours on your run. But I 531 00:29:26,320 --> 00:29:29,080 Speaker 2: know personally, something that becomes something that doesn't make me 532 00:29:29,120 --> 00:29:32,360 Speaker 2: feel good is when I then overeat after a long 533 00:29:32,440 --> 00:29:34,680 Speaker 2: run because I'm like, oh, I did all this activity. 534 00:29:34,680 --> 00:29:37,520 Speaker 2: It's great because without fail, every Sunday I wake up 535 00:29:37,520 --> 00:29:40,240 Speaker 2: and I'm like, wow, not only did that not balance out, 536 00:29:40,360 --> 00:29:42,840 Speaker 2: but I actually did this thing that like doesn't make 537 00:29:42,920 --> 00:29:45,560 Speaker 2: me feel good after I did something that was so 538 00:29:45,720 --> 00:29:46,640 Speaker 2: good for my body. 539 00:29:47,200 --> 00:29:50,240 Speaker 1: Yep, yep. Yeah. It's a hard kind of thing to 540 00:29:50,320 --> 00:29:53,800 Speaker 1: balance and learn, and of course everybody is different. After 541 00:29:53,880 --> 00:29:56,960 Speaker 1: my long runs, I suffer from kind of that appetite 542 00:29:56,960 --> 00:30:01,040 Speaker 1: suppression that can happen after long a erobe endurance. 543 00:30:01,480 --> 00:30:04,880 Speaker 3: I don't know what that's like, Stevie, And you. 544 00:30:04,760 --> 00:30:07,120 Speaker 1: Know, for me, I'm like, okay, obviously I know, like 545 00:30:07,480 --> 00:30:10,800 Speaker 1: you know, that's where the recovery drink is great. Rehydrate 546 00:30:10,840 --> 00:30:13,840 Speaker 1: a little bit more, get my recovery drink down to 547 00:30:14,000 --> 00:30:16,800 Speaker 1: like repair, recover, and then I start to feel a 548 00:30:16,840 --> 00:30:19,440 Speaker 1: little bit more normal and then I have my meal. 549 00:30:19,880 --> 00:30:24,000 Speaker 1: But it's you know, maybe it's recognizing like, Okay, last weekend, 550 00:30:24,040 --> 00:30:26,480 Speaker 1: I went out for brunch after my long run and 551 00:30:26,720 --> 00:30:29,280 Speaker 1: I overdid it and I didn't feel great. So maybe 552 00:30:29,320 --> 00:30:33,040 Speaker 1: just going into that meal, like yes, I need to repair, refuel, 553 00:30:33,560 --> 00:30:36,600 Speaker 1: but I'm gonna maybe it's slowing down at that meal. 554 00:30:37,040 --> 00:30:41,520 Speaker 1: Maybe it's just taking that mindfulness not eating as fast. 555 00:30:41,760 --> 00:30:44,040 Speaker 1: Maybe it's taking half your brunch home to eat it 556 00:30:44,120 --> 00:30:47,120 Speaker 1: later because you just that volume was too much for 557 00:30:47,160 --> 00:30:51,360 Speaker 1: you right afterwards. Or it's just taking a totally different approach. 558 00:30:51,400 --> 00:30:53,040 Speaker 1: Maybe you don't go up to brunch, maybe you go 559 00:30:53,120 --> 00:30:55,640 Speaker 1: home and make yourself a meal that you know is 560 00:30:55,680 --> 00:30:57,880 Speaker 1: going to feel good. But yeah, we've all been there. 561 00:30:59,280 --> 00:31:02,360 Speaker 2: Yeah, I like, personally, that's definitely like a pattern. I'm 562 00:31:02,360 --> 00:31:04,640 Speaker 2: trying to like figure out because it's interesting, right, Like 563 00:31:04,680 --> 00:31:08,080 Speaker 2: you say, okay, like notice how you felt and then 564 00:31:08,160 --> 00:31:10,440 Speaker 2: like make a choice the next time. But I feel 565 00:31:10,440 --> 00:31:13,560 Speaker 2: like as every weekend comes, I'm like, I'm. 566 00:31:13,400 --> 00:31:15,640 Speaker 3: Gonna make this good choice. I'm gonna make this good choice. 567 00:31:15,720 --> 00:31:18,120 Speaker 2: Then I'm like maybe next week, you know, maybe next 568 00:31:18,120 --> 00:31:20,840 Speaker 2: weekend I'll make this good choice, right I know. 569 00:31:21,120 --> 00:31:23,800 Speaker 1: And it's well, that's the other thing, like overarching with 570 00:31:23,880 --> 00:31:26,600 Speaker 1: food and working with the nutrition clients and everyone, is 571 00:31:26,640 --> 00:31:32,640 Speaker 1: that unlike other things like alcohol, gambling, et cetera, you 572 00:31:32,720 --> 00:31:36,240 Speaker 1: don't need those things to survive. Like we need food 573 00:31:36,320 --> 00:31:40,240 Speaker 1: to survive, and we need food consistently. We need to hydrate, 574 00:31:40,280 --> 00:31:43,680 Speaker 1: we need to refuel repair. So some of those thoughts 575 00:31:43,720 --> 00:31:48,720 Speaker 1: have its behaviors that it comes with. Our food have 576 00:31:48,880 --> 00:31:51,000 Speaker 1: been there our whole life, whether we want them to 577 00:31:51,040 --> 00:31:54,320 Speaker 1: be or not. So it's it takes a lot more 578 00:31:54,440 --> 00:31:57,640 Speaker 1: kindness and grace and time and consistency to kind of 579 00:31:57,720 --> 00:32:01,000 Speaker 1: break those It's not like you touch the stove when 580 00:32:01,040 --> 00:32:02,880 Speaker 1: it's hot when you're a kid, and like that's the 581 00:32:02,960 --> 00:32:05,400 Speaker 1: last time you touch the stove and when it's hot, 582 00:32:05,480 --> 00:32:10,080 Speaker 1: so you know, it's just kind of being like, all right, yeah, 583 00:32:10,160 --> 00:32:12,000 Speaker 1: this is the week. Just kind of like you said, 584 00:32:12,040 --> 00:32:15,720 Speaker 1: just keep showing up in that way and trying to readjust. 585 00:32:15,480 --> 00:32:17,400 Speaker 2: And I also do feel like before I let you go, 586 00:32:17,440 --> 00:32:19,719 Speaker 2: it's important for me to reiterate here, and I'm sure 587 00:32:19,760 --> 00:32:21,360 Speaker 2: you're going to co sign this that if you do 588 00:32:21,440 --> 00:32:25,560 Speaker 2: feel like you are experiencing troubling feelings surrounding what you're 589 00:32:25,560 --> 00:32:28,360 Speaker 2: putting into your body or having just a really you know, 590 00:32:28,560 --> 00:32:32,080 Speaker 2: iffy relationship with food, I have certainly been there, and 591 00:32:32,160 --> 00:32:35,200 Speaker 2: I would advise to you to definitely seek out whether 592 00:32:35,280 --> 00:32:37,840 Speaker 2: it be input from a registered dietitian or talking through 593 00:32:37,840 --> 00:32:40,800 Speaker 2: some of your emotions and your feelings with a therapist, 594 00:32:41,040 --> 00:32:44,720 Speaker 2: can be both equally helpful tools to help you get 595 00:32:44,760 --> 00:32:46,760 Speaker 2: to a better place so that you can more fully 596 00:32:46,960 --> 00:32:49,640 Speaker 2: enjoy your day to day and ultimately your life. 597 00:32:50,200 --> 00:32:55,280 Speaker 1: Yeah. Co sign. Yeah, there's Like I said, there's there's 598 00:32:55,320 --> 00:32:57,760 Speaker 1: nothing wrong with it. I think more people experience those 599 00:32:57,800 --> 00:33:02,239 Speaker 1: feelings than and everyone really realizes those people who can 600 00:33:02,320 --> 00:33:05,160 Speaker 1: kind of get to the other side and when you 601 00:33:05,200 --> 00:33:08,200 Speaker 1: can start to enjoy your food, enjoy the social events, 602 00:33:08,240 --> 00:33:11,080 Speaker 1: not stress out. I mean, it's an amazing feeling. I 603 00:33:11,120 --> 00:33:14,880 Speaker 1: think it's the best feeling in the world. So if 604 00:33:14,920 --> 00:33:17,360 Speaker 1: you feel like you're struggling, you know, one hundred percent 605 00:33:17,400 --> 00:33:18,560 Speaker 1: CO sign that for sure. 606 00:33:19,160 --> 00:33:19,640 Speaker 3: For sure. 607 00:33:19,760 --> 00:33:22,360 Speaker 2: Well, thanks so much for talking to us today. I 608 00:33:22,400 --> 00:33:23,760 Speaker 2: really really appreciate it. 609 00:33:23,920 --> 00:33:24,280 Speaker 3: Stevie. 610 00:33:24,280 --> 00:33:26,280 Speaker 2: How do the hurdlers follow along? How do they keep 611 00:33:26,400 --> 00:33:28,480 Speaker 2: up with you? Give me your details? 612 00:33:28,920 --> 00:33:32,560 Speaker 1: Yeah, so you can follow along. I'm on Instagram at 613 00:33:32,600 --> 00:33:36,680 Speaker 1: Stevie Linlin. You must love my dog. I will say 614 00:33:36,720 --> 00:33:40,560 Speaker 1: that ninety percent of my Instagram is my dog, but 615 00:33:40,680 --> 00:33:44,200 Speaker 1: also adventures and some foods mess better throughout And if 616 00:33:44,200 --> 00:33:47,719 Speaker 1: you're interested in learning more about me and my nutrition practice, 617 00:33:47,880 --> 00:33:50,840 Speaker 1: you can go to Stevie Lynnard dot com. 618 00:33:51,080 --> 00:33:55,080 Speaker 2: Beautiful, I'm over at Emily a Body and at Hurdle Podcast. 619 00:33:55,360 --> 00:33:58,120 Speaker 3: Another Hurdle conquered. Catch you guys next 620 00:33:58,160 --> 00:34:07,240 Speaker 2: Time in my hair.