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Speaker 1: This is Kelly Henderson and you were listening to the

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Speaker 1: Velvet's Edge podcast. This my guest is Kelly Lavek, who

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Speaker 1: is a holistic nutritionist, wellness expert, in celebrity health coach

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Speaker 1: based in Los Angeles. Some of her clients include Jessica Alba,

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Speaker 1: Chelsea Handler, and Molly Sims. Kelly is the creator of

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Speaker 1: the Fab four program, which is an amazing guideline for

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Speaker 1: eating that teaches clients not to deprive their bodies, but

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Speaker 1: how to feed them and nourish them in order to

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Speaker 1: function to the best of their ability. She has written

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Speaker 1: two books on the topic and also has an amazing

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Speaker 1: blog named b Well by Kelly that has tons of

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Speaker 1: recipes that I use on the regular. She and I

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Speaker 1: break down the Fab four routine why it works for

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Speaker 1: both health and weight management, and we even talked about

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Speaker 1: the best alcoholis to drink when you were trying to

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Speaker 1: say stay healthy, especially during the holidays. Here's our conversation. Okay,

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Speaker 1: so we were talking before, and I think that it's

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Speaker 1: so interesting I've never actually met you because I feel

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Speaker 1: like I know you. It's the Internet, man, social media.

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Speaker 1: It makes you feel like you know everyone. Well. We

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Speaker 1: also do have a lot of mutual friends. And obviously

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Speaker 1: I've found out about you through my friend Amy Radio, Amy,

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Speaker 1: who's you've worked with for years now, right, Yeah, you know,

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Speaker 1: it was so crazy. I worked with Amy about four

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Speaker 1: and a half five years ago. Was our first call,

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Speaker 1: and I was like, oh, it's just this like cute,

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Speaker 1: nice girl from Nashville, Like I had no idea living

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Speaker 1: under a rock out here, and I'm like, wait a second,

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Speaker 1: you're on the radio. She's the real deal, so like humble,

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Speaker 1: you know, really really nice to work with her and

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Speaker 1: become friends with her, and we've like we did our

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Speaker 1: little like fasting retreat up to the Bakara and Santa

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Speaker 1: Barbara and you know, she she comes out to California

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Speaker 1: a lot. So yeah, Lovings. Well, what I learned from

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Speaker 1: her about the stuff that you do is a lot

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Speaker 1: about it's not necessarily about diet or being restrictive with

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Speaker 1: your food. It's just about feeding your body what it needs.

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Speaker 1: And um, she was She's taught me a lot about

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Speaker 1: your diet that you created, which is called the Fab

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Speaker 1: four diet. Yeah, well we don't say the D word, okay, Yeah,

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Speaker 1: it's like it's just a light structure lifestyle. Okay, so

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Speaker 1: tell us about that. Okay. So basically what I was

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Speaker 1: interested in was giving people a reason to find the

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Speaker 1: positive on their plate. I think so many times we're like, oh,

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Speaker 1: I can't eat that. I'm not having that, that's not

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Speaker 1: that's off limits, and it becomes like really restrictive, and

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Speaker 1: then you're focusing all this energy on what you shouldn't

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Speaker 1: be eating instead of focusing on what will fuel your body,

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Speaker 1: regulate hunger hormones, balance your blood sugar curve, and like

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Speaker 1: get your body the amino acids, fatty acids, phytochemicals, antioxidants,

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Speaker 1: like everything that your body needs. If you're focusing on that,

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Speaker 1: then you can like feel really good about sort of

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Speaker 1: like checking off your little mini checklist. So the FAB

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Speaker 1: four is that mini checklist, and it's four things. So

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Speaker 1: you're gonna look for protein, uh, fat, fiber, and then

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Speaker 1: leafy greens or vegetables deep in color. So each one

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Speaker 1: of those categories is giving you something essential. So protein,

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Speaker 1: we all have to eat protein, whether we're vegan, vegetarian, keto, paleo, like,

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Speaker 1: we have to get protein from our food, and so

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Speaker 1: it could be really you know, this is the best

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Speaker 1: part about it. It's like eaters choice, it's your choice

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Speaker 1: what you put on your plate. But protein does a

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Speaker 1: phenomenal job of regulating four of the eight hunger hormones

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Speaker 1: in your body. It's the most satisfying macronutrients. So especially

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Speaker 1: when people start with protein, we you know, studies in

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Speaker 1: nutritional research show us that there are less cravings throughout

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Speaker 1: the day. Uh, you have especially less cravings for sugar

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Speaker 1: at that like two to four o'clock hour. And if

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Speaker 1: you start your day with protein or eating protein um

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Speaker 1: at your meals, uh, you naturally eat less overall and

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Speaker 1: maintain weight less. So I mean protein makes everything you're row,

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Speaker 1: transmitters that make you happy, it makes hunger, you know,

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Speaker 1: makes your hormones. It's integral on every cell in your body.

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Speaker 1: So we have to have it. And it's I noticed

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Speaker 1: like a lot of times, especially when people watch documentaries

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Speaker 1: or and I get like caught up in things, they

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Speaker 1: maybe lower their protein intake. And then we see some

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Speaker 1: body composition. Um we have we see a hard time

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Speaker 1: like keeping body composition maybe like the weight that we've lost,

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Speaker 1: it's a harder to keep it off. So um, so

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Speaker 1: I'm always asking people to look for that and I

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Speaker 1: don't care what source it is, that's all up to you. Um.

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Speaker 1: And then the second pillar is fat, So giving people

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Speaker 1: permission to add fat to their plate. It's so important

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Speaker 1: for elongating your blood sugar curve and keeping you full

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Speaker 1: for multiple hours. So old research days, yeah, it's like elongate.

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Speaker 1: So you think about like fat, like putting fat on

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Speaker 1: your food, it's actually slowing the digestion of that meal

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Speaker 1: and making that your blood sugar curve. UM. It elongates

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Speaker 1: your blood sugar curve. So instead of your bud segar

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Speaker 1: spiking up and crashing down and then feeling hungry again

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Speaker 1: and needing to eat, it elongates it so that you're

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Speaker 1: not hungry for four to six hours. And what that

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Speaker 1: does is allows for complete digestion, and people end up

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Speaker 1: eating meals which are generally way more healthy for you

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Speaker 1: than snacks. And you know, old research would say, like, oh,

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Speaker 1: you want to balance your blood sugar, let's have five

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Speaker 1: or six small meals a day. But that's not the

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Speaker 1: best way to balance your blood sugar. The best way

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Speaker 1: to balance your blood sugar is to eat foods that

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Speaker 1: naturally support blood sugar balance, which you know, protein and

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Speaker 1: fat do that. And then when you eat fiber rich vegetables,

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Speaker 1: that does that too. So it's really just like using

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Speaker 1: food to feel feel full and get your body what

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Speaker 1: it means. So a lot of people don't realize this,

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Speaker 1: but if you've ever been told your vitamin D deficient,

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Speaker 1: you know a lot of a lot of people are right, Yeah, yeah,

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Speaker 1: it's a fat valuable vitamin. So if you're eating food

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Speaker 1: without fat, you're not absorbing the vitamin D from your food.

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Speaker 1: So avocado olive oil, you know, coconut oil, um, avocados, nuts, seeds,

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Speaker 1: olives like whole food fats, clean oils, I would say,

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Speaker 1: just with the like cooking oils and oils like dressings.

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Speaker 1: You always want to make sure that it's in a

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Speaker 1: dark bottle and you screw the little on tight and

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Speaker 1: keep it in a cool place because they don't think

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Speaker 1: a lot of people realize that, like they're olive oil

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Speaker 1: goes bad after like three to four months. Oh really,

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Speaker 1: why do you say a dark bottle because light and

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Speaker 1: oxygen both break down and heat all break down um

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Speaker 1: the oil and oxidize it so it becomes inflammatory. So

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Speaker 1: you want to buy like extra virgin would mean that

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Speaker 1: it's like the first press and you always want to

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Speaker 1: look for for cold pressed because then that means that

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Speaker 1: they're not using heat to extract the oil and they're

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Speaker 1: just pressing it. Like a good way to figure out

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Speaker 1: or know if you're eating a clean, healthy oil is

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Speaker 1: can you squeeze it out of the fruit yourself, like olives, avocados, coconuts.

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Speaker 1: We started get into oils like canola oil, rape seed oil,

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Speaker 1: staff flour oil, sunflower oil, corne oil, like cotton seed oil,

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Speaker 1: like those are all really small seeds or kernels and

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Speaker 1: they actually use a chemical like hexaning to extract it.

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Speaker 1: So you know, you don't need to remember all of

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Speaker 1: that stuff. But the best thing to think about when

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Speaker 1: you see an oil on a package, like on a

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Speaker 1: hummus it's a staff flower oil and you're like, what

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Speaker 1: safflour And I've never heard of that or eaten that before? Like,

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Speaker 1: probably not the best oil. So you want to look

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Speaker 1: for the oils like the olive or the avocado oil

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Speaker 1: or the coconut oil so that you could extract yourself. Wow, Okay,

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Speaker 1: that was a really good tip. So that makes it easy.

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Speaker 1: So can you give some examples of a healthy fat

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Speaker 1: because I think I think people are starting to learn

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Speaker 1: a lot more about this now. But I know, um,

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Speaker 1: initially when people started discussing like that the keto stuff

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Speaker 1: or just eating more healthy fats, um, people are scared

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Speaker 1: of that because you hear fat and you equate that

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Speaker 1: to weight gain, I think absolutely. So the interesting thing

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Speaker 1: is is fat in your body, Like ketosis is a

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Speaker 1: really popular diet. But ketosis is the absence of carbohydrates.

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Speaker 1: And so when you don't have carbohydrates, your body will

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Speaker 1: burn a fat a derivative called a ketone. So your

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Speaker 1: body metabolizes fat and it creates these little like these

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Speaker 1: things called ketones, which are what our brain and bodies

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Speaker 1: as energy when we aren't eating carbohydrates. Carbohydrates produced glucose

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Speaker 1: or blood sugar. So fat when you're in ketosis, um,

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Speaker 1: and when people kick themselves into ketosis by not eating

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Speaker 1: any carbohydrates, their body will start to burn fat. Now,

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Speaker 1: if you're eating fat, it's going to burn the fat

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Speaker 1: you're eating, and if it needs more energy, it's gonna

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Speaker 1: start to burn your own body fat. So a lot

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Speaker 1: of times people get into ketosis and they start to

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Speaker 1: burn the fat that they're eating, they're also burning their

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Speaker 1: own body fat. And eventually they plateau and they're like, oh,

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Speaker 1: I need to eat more fat because I'm not in

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Speaker 1: deep enough ketosis. And that's not the answer. It's actually

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Speaker 1: that you just need to really be careful and not

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Speaker 1: have any carbohydrates because the minute your body eats a carbohydrate,

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Speaker 1: that is a really fast, easy form of fuel, and

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Speaker 1: it's always going to burn the fastest, easiest fuel first.

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Speaker 1: So if you're in ketosis, an you, like I don't know,

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Speaker 1: have a bite of potato or have a bite of bread, like,

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Speaker 1: your body is going to burn that immediately and kick

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Speaker 1: you out of ketosis. So that when you're like a

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Speaker 1: lot of that, when you're when you um uh pull

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Speaker 1: and don't have any glucose or carbohydrate containing foods um,

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Speaker 1: you can kind of eat a lot of it. Like

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Speaker 1: there are people I have have worked with in ketosis

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Speaker 1: that are eating calories a day and you know, fred

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Speaker 1: of those are coming from from fat, you know, But

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Speaker 1: it really depends on on the person. I think when

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Speaker 1: I'm talking about healthy fat, like, not only am I

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Speaker 1: trying to get you the help you get all the

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Speaker 1: fat soluble vitamins and fat soluble fat soluble fide chemicals

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Speaker 1: from your food, but I'm also trying to make your

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Speaker 1: food last longer for you so that you aren't snacking,

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Speaker 1: so people aren't reaching for those things that are like chips, crackers,

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Speaker 1: like everything that's a protein bar most often is like

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Speaker 1: a carbohydrate bomb sugar bomb bar. Like you you want

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Speaker 1: to be careful of that stuff. So fat for me

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Speaker 1: is like that's a tool to help people not feel hungry.

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Speaker 1: It's also like a lot of my clients report better

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Speaker 1: digestion that are bowel movements that are you know, more

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Speaker 1: skin health, uh, all kinds of things. So it really

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Speaker 1: and for some people it helps me unlock weight loss

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Speaker 1: because what it does is it satisfies people in the

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Speaker 1: place of carbohydrates. So if you think about like having

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Speaker 1: let's say you had a chicken burger or something on

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Speaker 1: a on a bun, Like if someone wanted to put

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Speaker 1: that on a lettuce wrap, they might not feel super satisfied.

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Speaker 1: But if if I said, I want you to like

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Speaker 1: smear a whole bunch of avocado or guac on that,

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Speaker 1: which is a really healthy fat, They're gonna feel way

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Speaker 1: more satisfied emotionally and physically because fat releases these satiety

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Speaker 1: hormones that make us feel full. And so I know, like, okay,

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Speaker 1: let's use that. Let's put some guac. Let's like add

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Speaker 1: the toppings if you want, like turkey er or regular bacon.

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Speaker 1: Let's like past your raised that's a great option. You

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Speaker 1: throw it on there, and then all of a sudden

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Speaker 1: they're feeling satisfied by that, where if they just had

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Speaker 1: the chicken burger, remove the bun and tried to have

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Speaker 1: it on lettuce, they're like, I feel like I'm dieting this. Yeah,

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Speaker 1: So it's really using that to feel calm and full

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Speaker 1: and make your food work for you. So you've mentioned

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Speaker 1: carbs a couple of times, like what is your what

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Speaker 1: do you think about carves? Are we supposed to just

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Speaker 1: stay completely clear of them? No? I don't think that

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Speaker 1: that at all. So what what I always teach my

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Speaker 1: clients is like, what what are carbohydrates? How do they

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Speaker 1: work in your body? And so I give the example

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Speaker 1: of like let's say, let's say you just had a

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Speaker 1: potato or a piece of read or a little bowl

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Speaker 1: of rice. The way that I think about it is

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Speaker 1: you eat it, it's digested and your you know you're

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Speaker 1: chewing it, you're breaking it down goes into your stomach's digested,

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Speaker 1: and then it gets to your intestine. It goes across

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Speaker 1: basically the the one cell lining of your epithelial lining,

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Speaker 1: which is your intestines, it goes into your blood dream

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Speaker 1: it's called blood sugar. So if anyone is ever an

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Speaker 1: athlete and they had to carbo load, they would eat carbohydrates.

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Speaker 1: Those carbohydrates would make their way into their blood stream,

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Speaker 1: and then what happens is our liver and our muscles

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Speaker 1: suck that sugar up. So when we're working out, we're

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Speaker 1: dumping those big tanks. And so I always explained that,

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Speaker 1: like if you're having a potato I want you to

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Speaker 1: pict with a little potato emoji you eat it. Emojis

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Speaker 1: are like floating in your blood stream. They need to

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Speaker 1: find a home, and your liver sucks them up, and

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Speaker 1: then your muscle suck suck the rest up. But if

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Speaker 1: your muscles are full because you've been eating carbohydrates all

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Speaker 1: this time and you have not been working out, then

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Speaker 1: your blood sugar is going to stay la they did.

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Speaker 1: And what's going to happen is your body is gonna

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Speaker 1: work really hard to try to put that sugar away

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Speaker 1: by dumping a bunch of insulin into your bloodstream. And

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Speaker 1: what insulin does is it releases enzymes that tell our

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Speaker 1: fat cells to suck up fat and not burn it.

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Speaker 1: So that's the problem with carbohydrates. It's not that it's

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Speaker 1: not that they aren't used as fuel. Like your carbohydrates

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Speaker 1: can be stored in your body as fuel and you

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Speaker 1: work out and you burn it. The problem is is

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Speaker 1: if you're aiding carbohydrates all day long, you're constantly releasing

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Speaker 1: insulin and you're not oxidizing the fat that's in your body. Okay,

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Speaker 1: this is so fascinating. Wait, so do you like, would

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Speaker 1: you say, okay, then eat carbs in the morning more like?

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Speaker 1: Is that a better thing? Or do you does it matter?

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Speaker 1: So this is where I consult with clients based on

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Speaker 1: who they are as a person. So if someone were

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Speaker 1: to have carbohydrates in the morning, their blood sugar would

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Speaker 1: spike up and they would crash down. Now if they're

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Speaker 1: the type of person that could have carbs in the

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Speaker 1: morning and not crave them at lunch and snack and

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Speaker 1: dinner after that, then I would say, okay, Uh. What

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Speaker 1: I would do if I were you is I get

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Speaker 1: your workout and first thing in the morning to make

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Speaker 1: sure your muscles are empty and hungry for sugar, and

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Speaker 1: then I would have your breakfast that had a little

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Speaker 1: carbs in it, allow those muscles to suck up the sugar,

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Speaker 1: and then make sure that you're having enough protein and

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Speaker 1: a good fab for lunch, which would be like you know,

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Speaker 1: your protein source, your fat source, and then fiber and greens.

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Speaker 1: Might be a caul of flour rice bowl with like

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Speaker 1: you know, chives, chicken and avocado, or yeah, like a

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Speaker 1: lettuce wrap, burger shrimp shrimp lettuce, PuF tacos. You could

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Speaker 1: do zoodles, the getty squash, like we lean on squashes

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Speaker 1: and light starches a lot, like low lumic berries because

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Speaker 1: those are really more fiber than they are sugar. And

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Speaker 1: so that's the beauty of fibers. Like fiber doesn't break

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Speaker 1: down to blood sugar. So whenever you're eating veggies or

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Speaker 1: you're looking at like crackers and one has like higher

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Speaker 1: fiber and a lower net carbohydrate, we know it's not

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Speaker 1: gonna spiker bloodher chris high. So for someone who has

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Speaker 1: no problem with cravings, I might say, yeah, go for it,

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Speaker 1: like have your carves in the morning, but then for

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Speaker 1: someone else, I might I might say, you know what,

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Speaker 1: I want you to get up. I want you to

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Speaker 1: work out. I want you to have like eggs and

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Speaker 1: avocado and some veggies for breakfast, or I want you

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Speaker 1: to have my smoothie, which is really low, if not

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Speaker 1: no sugar. So the only it's like if anyone's adding

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Speaker 1: fruit to the fab Force movie, it's a fourth a

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Speaker 1: cup of fruit. And that's because I don't want your

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Speaker 1: blood sugar to spike up and crash down, because when

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Speaker 1: you're crashing, you're craving. So it's really about elongating that

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Speaker 1: curve you picture your blood sugar. I wanted to like

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Speaker 1: float like a flowing river versus spike up high and

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Speaker 1: crash down like a big wave because our emotions and

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Speaker 1: our cravings follow that blood sugar curve. So the more

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Speaker 1: I can flatten you out naturally with food, the easier

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Speaker 1: it is for you to lose weight, the better you

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Speaker 1: feel emotionally, the less you think about food, and the

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Speaker 1: more like the faster we hit any goals you have. Yeah,

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Speaker 1: I think that's so interesting about the carbs specifically, because um,

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Speaker 1: I used to be like an avid. I would eat

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Speaker 1: oatmeal every morning and I thought that that was a

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Speaker 1: healthy alternative for me. You know, it's like it seems

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Speaker 1: like a lot of fiber. I've just you know, grown

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Speaker 1: up thinking oh that's really healthy. But exactly, yeah, exactly

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Speaker 1: like what you're saying, I've learned over the years that

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Speaker 1: it does spike your blood sugars. So this stuff I

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Speaker 1: was craving later because I guess you're just constantly trying

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Speaker 1: to get your body back to that high feeling. Is

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Speaker 1: that the deal? Yeah, Well, anytime you're crashing, you want

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Speaker 1: you want carbs to pull yourself back up. But the

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Speaker 1: problem is it's almost like it's almost like the roller

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Speaker 1: coasters at a museum or amusement part because what's happening

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Speaker 1: is like you're getting momentum, like you you spike up

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Speaker 1: with that oatmeal and you're crashing down. You're like, oh,

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Speaker 1: I need like a yogurt or an apple or there

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Speaker 1: like a bar, and you bringing yourself up even higher.

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Speaker 1: And the problem is a lot of times we're not

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Speaker 1: coming back as low as you were before. So it's

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Speaker 1: almost like we're going up, crashing down, going higher, crashing

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Speaker 1: down a little bit more, going higher, and then what

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Speaker 1: happens is that we have had like high blood sugar

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Speaker 1: related diseases. So if someone has elevated blood sugar, they've

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Speaker 1: doubled their chances. Like, if their blood sugar is around

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Speaker 1: on average, you've doubled your chances for Alzheimer's. If you

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Speaker 1: have elevated blood sugar, you've doubled your chances for polycystical

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Speaker 1: varying syndrome. Diseases that might occur would be insulin resistance

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Speaker 1: metabolic syndrome, type two diabetes, type one and a half diabetes,

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Speaker 1: Like there are there are so many things that are

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Speaker 1: related to high to high blood sugar. Whereas like when

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Speaker 1: people are like our cards bad, I'm like, no, your

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Speaker 1: body knows how to deal with carbs, but you weren't

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Speaker 1: meant to eat carbs at every single meal, Like you

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Speaker 1: just weren't. Like, so pick one meal a day where

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Speaker 1: your body has to deal with that and you know

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Speaker 1: it deals with as the best around to workout, So

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Speaker 1: like if you work out in the afternoon, you could

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Speaker 1: have your card, you could have like Keena on your

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Speaker 1: side salad or you know you're speaking salad at lunch,

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Speaker 1: or you could have um, you know, pasta after after

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Speaker 1: that workout at dinner, but then the next morning, I

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Speaker 1: wouldn't start your day with pancakes or even oat meal.

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Speaker 1: It's just a lot for your body to handle. You're

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Speaker 1: always wanting your body to bring it bringing its blood

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Speaker 1: sh bring your blood shr back down to a normal level,

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Speaker 1: which is you know, seventy to eighty milligrams per desco

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Speaker 1: leader and it's you know, that's pretty scientific. But occasionally,

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Speaker 1: if I've been with a client long enough, I might

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Speaker 1: have n't get a glue commodore at CBS and pretend

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Speaker 1: like your diabebetic just to see like how how food

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Speaker 1: affects me. So for example, I have these around my

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Speaker 1: house because you know I might get this. People know

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Speaker 1: that I love this pizza in my neighborhood from Pizzana,

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Speaker 1: which is like the owner of Sprinkles Cupcakes. It's amazing.

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Speaker 1: She does it gluten freeze buff wheat pizza and it's

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Speaker 1: like a Sicilian Sicilian style, like thin crust and flew

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Speaker 1: her chef in from like Italy. It's insane. But I

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Speaker 1: will test my blood sugar before I'll have it, and

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Speaker 1: I'll cast my sugar blood sugar after and then the

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Speaker 1: next morning and like I might intermittent fast a little bit,

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Speaker 1: or I might have one of my fab four movies

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Speaker 1: with absolutely no fruit, and then the next meal I'll

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Speaker 1: have like a salad with protein, and then maybe it's

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Speaker 1: a hard boiled egg or like I don't know, some

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Speaker 1: kind of like like a handful of nuts for a snack.

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Speaker 1: But I'm not going back into carbohydrates because I'm allowing

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Speaker 1: for my body to bring up blood sugar back down

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Speaker 1: so that I'm not in such a storage state. So

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Speaker 1: there's so much of what I hear you saying, because

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Speaker 1: I think you know, I know, I've been guilty of

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Speaker 1: this over the years. I've heard all my friends be

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Speaker 1: guilty of this. Like when you think of diet, first

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Speaker 1: of all, you think of restriction. Second of all, you're

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Speaker 1: mostly in the mentality of like weight loss, And what

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Speaker 1: I hear you saying a lot is talking about even

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Speaker 1: just like the evening out of your blood sugar levels

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Speaker 1: and all of those things for the purpose of making

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Speaker 1: our bodies work the most efficiently as possible, so are

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Speaker 1: like to the best of the their ability, like having

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Speaker 1: the most energy, being the most effective, sleeping better, all

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Speaker 1: of those reasons. Yeah, I mean, honestly, it's just you're

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Speaker 1: just not going to have longevity. If it's something that's

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Speaker 1: going to be it is really restrictive with an eat

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Speaker 1: and do not eat list. Like I I laugh when

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Speaker 1: people are like, I'm i'm keto or or I'm raw

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Speaker 1: vegan or they're very very these very extreme things, and

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Speaker 1: the reality is you're that right now. It's exactly that

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Speaker 1: is not your life. You're not going to be that

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Speaker 1: way when you're ninety. And if you are, I applaud that,

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Speaker 1: but I also want you not to feel so Like

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Speaker 1: I think people really connect who they are with how

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Speaker 1: they eat, and but it's important to remember, like that's

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Speaker 1: the science right now, Like I think what's coming down

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Speaker 1: the pipe that's really really interesting is regenerative farming and

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Speaker 1: how it sequesters carbon from the air and makes the

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Speaker 1: healthiest produced and the healthiest vegetables we could ever have.

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Speaker 1: And these are on farms with grazing animals like cows

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Speaker 1: and pigs and goats, and that the way that nature

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Speaker 1: works is it works best in an ecosystem and a

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Speaker 1: community where animals defecate and their poop is fertilizer for

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Speaker 1: the ground, which makes the soil healthier, which makes our

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Speaker 1: our plants stuck up more vitamins and nutrients from the soil,

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Speaker 1: which makes our plants healthier. So when we eat them,

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Speaker 1: you know, it's like or the animals eat them, they're healthier.

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Speaker 1: And it's this amazing circle of life that I think

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Speaker 1: when we let nature do what it's meant to do,

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Speaker 1: like we create the healthiest it's the healthiest it can be.

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Speaker 1: And and so when we do these extreme things like

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Speaker 1: I'm not going to eat vegetables because they have anti nutrients,

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Speaker 1: or I'm not going to eat any animal meat, and

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Speaker 1: that's fine too, Like I have clients who are completely vegan,

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Speaker 1: and I I support them, but I want people to

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Speaker 1: have all the scientific information before they're making these making

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Speaker 1: these informed choices, because what happens if it's not working

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Speaker 1: for you anymore? What if you're like carnivore and then

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Speaker 1: you decide like I really like to eat some vegetables,

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Speaker 1: like these very extreme diets, when you connect with them

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Speaker 1: so in a way where you're where you believe that

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Speaker 1: you are, it's who you are, it's really hard to

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Speaker 1: extricate yourself and change and grow if it's not who

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Speaker 1: you are anymore. And so I always like people to

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Speaker 1: not be super connected to how I mean be connected

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Speaker 1: to how you eat for the betterment of our world

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Speaker 1: and the health of our you know, planet, but also

427
00:22:37,280 --> 00:22:41,000
Speaker 1: like the more you it's like, the more you think

428
00:22:41,040 --> 00:22:43,840
Speaker 1: about it, and the more you control your food. It's

429
00:22:43,880 --> 00:22:46,400
Speaker 1: like that's when I see my clients binge, that's when

430
00:22:46,440 --> 00:22:49,240
Speaker 1: I see them feel out of control. And it's it's

431
00:22:49,480 --> 00:22:52,200
Speaker 1: if we can set away from the way we eat

432
00:22:52,240 --> 00:22:56,439
Speaker 1: and just almost like watch ourselves and make decisions to

433
00:22:56,560 --> 00:23:01,639
Speaker 1: add and nourish and put energy into self care versus deprived,

434
00:23:01,920 --> 00:23:05,760
Speaker 1: restrict and diet, you all of a sudden have legs

435
00:23:05,760 --> 00:23:09,720
Speaker 1: that will go for years, like it has longevity and

436
00:23:09,760 --> 00:23:13,800
Speaker 1: sustainability versus you know, something that's really going to even

437
00:23:13,800 --> 00:23:17,879
Speaker 1: affect your confidence, like amazing clients who are you know,

438
00:23:18,119 --> 00:23:22,399
Speaker 1: vps or business owners or actors And you're like, Wow,

439
00:23:22,440 --> 00:23:24,320
Speaker 1: I've seen you in magazines. I've read about you in

440
00:23:24,440 --> 00:23:28,639
Speaker 1: Fortune or anchor, seen you in people and you're this amazing,

441
00:23:29,240 --> 00:23:34,320
Speaker 1: fabulous person and foods affecting your confidence? Wow? Yeah, I

442
00:23:34,359 --> 00:23:36,760
Speaker 1: think that I was just about to ask you about

443
00:23:37,320 --> 00:23:40,520
Speaker 1: how do you switch the mentality of from being so

444
00:23:40,640 --> 00:23:43,199
Speaker 1: restrictive when you're thinking about eating? But I love that

445
00:23:43,320 --> 00:23:46,440
Speaker 1: idea of making it about self care, like food is

446
00:23:46,520 --> 00:23:49,239
Speaker 1: for self care and how to fuel your body, versus like,

447
00:23:49,440 --> 00:23:52,640
Speaker 1: oh I'm not going to eat that because X y Z, Yeah,

448
00:23:52,760 --> 00:23:55,600
Speaker 1: so I work on crowding it out. What I mean

449
00:23:55,280 --> 00:23:57,879
Speaker 1: I mean is like when we think about a plate,

450
00:23:58,080 --> 00:24:02,200
Speaker 1: we think about putting the nourishing foods, the FAB four

451
00:24:02,400 --> 00:24:09,119
Speaker 1: that support cell tissue, hormone, neurotransmitter, brain health, skin health,

452
00:24:09,240 --> 00:24:13,000
Speaker 1: like all of these things are proven to really balance

453
00:24:13,040 --> 00:24:18,120
Speaker 1: our blood sugar, decrease inflammation, fuel our bodies, prevent nutrient deficiencies.

454
00:24:18,160 --> 00:24:21,200
Speaker 1: And so when someone's like headed to eat, they think

455
00:24:21,240 --> 00:24:22,960
Speaker 1: about the fab flour and they're like, all right, I'm

456
00:24:22,960 --> 00:24:27,080
Speaker 1: gonna have like the salmon with veggies. Let's get the avocado,

457
00:24:27,160 --> 00:24:29,560
Speaker 1: homus and veggies to start. Do we need to get

458
00:24:29,600 --> 00:24:32,719
Speaker 1: a side salad for the table. It's about adding like

459
00:24:32,800 --> 00:24:35,600
Speaker 1: looking at those sides, looking at the starter salads, really

460
00:24:36,359 --> 00:24:38,639
Speaker 1: doing that first, and then if you're like, hey I

461
00:24:38,680 --> 00:24:41,240
Speaker 1: want a glass of wine or hey let's share a dessert,

462
00:24:41,640 --> 00:24:45,320
Speaker 1: it's not It's not about restricting to have those things.

463
00:24:45,800 --> 00:24:49,840
Speaker 1: It's about crowding out the sugar and really filling your

464
00:24:49,840 --> 00:24:52,679
Speaker 1: plate with what what is going to nourish your body,

465
00:24:52,760 --> 00:24:54,840
Speaker 1: and then if a bite here happens, or a sip

466
00:24:54,920 --> 00:24:57,920
Speaker 1: there happens, it's not the end of the world because

467
00:24:58,160 --> 00:25:01,639
Speaker 1: it wasn't the majority of your meal and you filled

468
00:25:01,720 --> 00:25:07,280
Speaker 1: up and fueled with something else. So with holidays, obviously

469
00:25:07,520 --> 00:25:10,399
Speaker 1: we have all kinds of stuff happening. And you just

470
00:25:10,480 --> 00:25:13,520
Speaker 1: mentioned alcohol, which I think is a really interesting thought

471
00:25:13,560 --> 00:25:15,359
Speaker 1: when you're thinking about what you're putting in your body.

472
00:25:15,400 --> 00:25:20,320
Speaker 1: What are your thoughts on alcohol? Yeah, well I drink.

473
00:25:20,400 --> 00:25:27,520
Speaker 1: I have a lot of fun. No, I'm kidding, uh uh, yeah, No,

474
00:25:27,680 --> 00:25:32,000
Speaker 1: I think it's interesting. So alcohol is metabolized in your liver,

475
00:25:32,440 --> 00:25:37,040
Speaker 1: and it is something that gives off toxic byproducts, and

476
00:25:37,080 --> 00:25:40,240
Speaker 1: it's something we need to neutralize with you know, antioxidant

477
00:25:40,240 --> 00:25:43,560
Speaker 1: stores in our body and you can get us a hangover,

478
00:25:44,000 --> 00:25:48,679
Speaker 1: you know. So it's important to remember that it that

479
00:25:48,800 --> 00:25:52,640
Speaker 1: there are side effects. Um. I always say, if it's

480
00:25:52,840 --> 00:25:55,640
Speaker 1: it's about a couple of things, it's about quality, it's

481
00:25:55,640 --> 00:26:01,480
Speaker 1: about quantity um, and it's about your I So quality

482
00:26:01,480 --> 00:26:04,440
Speaker 1: would be like, if you're going to drink, how can

483
00:26:04,480 --> 00:26:09,040
Speaker 1: we pick a quality equality alcohol? Whether that preticide like

484
00:26:09,080 --> 00:26:12,199
Speaker 1: a biodynamic, pesticide free organic wine. So if you're a

485
00:26:12,240 --> 00:26:14,959
Speaker 1: member of Drive Markets. That's where one of the places

486
00:26:14,960 --> 00:26:19,159
Speaker 1: I get my wines. Um, because wines are sprayed heavily

487
00:26:19,160 --> 00:26:22,119
Speaker 1: with grapes of sprayed heavily with pesticides, and then when

488
00:26:22,160 --> 00:26:25,040
Speaker 1: it comes to wine making, they now add something called megapurple,

489
00:26:25,119 --> 00:26:28,960
Speaker 1: which is great juice concentrate like pure fruit toes just

490
00:26:29,040 --> 00:26:34,320
Speaker 1: pretty toxic and um. Sulf fights and sulf fights um.

491
00:26:34,400 --> 00:26:38,280
Speaker 1: So all of those things make metabolizing the wine harder

492
00:26:38,320 --> 00:26:40,720
Speaker 1: on our body and more toxic. So there are ways

493
00:26:40,760 --> 00:26:44,320
Speaker 1: you can get totally affordable clean wines like that. Whole

494
00:26:44,359 --> 00:26:48,200
Speaker 1: Foods hasn't as well. Even Trader Joe's has one called

495
00:26:48,200 --> 00:26:52,720
Speaker 1: well read um. So it's it's picking that cleaner option.

496
00:26:52,800 --> 00:26:57,080
Speaker 1: So they're packing for biodynamic. Is that what you said? Biodynamic?

497
00:26:57,720 --> 00:27:02,840
Speaker 1: Organic wine? Biodynamic or organic? Okay. Biodynamic means they're working

498
00:27:02,840 --> 00:27:05,560
Speaker 1: with the soil. They're not adding a bunch of fertilized

499
00:27:05,720 --> 00:27:08,360
Speaker 1: to it. They know that they know their land, they

500
00:27:08,400 --> 00:27:10,920
Speaker 1: know their water, um, you know the amount of water

501
00:27:10,960 --> 00:27:14,600
Speaker 1: that normally comes through that land. They work to basically

502
00:27:14,720 --> 00:27:18,159
Speaker 1: grow the plants in their natural state without a lot

503
00:27:18,160 --> 00:27:21,520
Speaker 1: of disruption. So that's what that means organic. You know

504
00:27:21,560 --> 00:27:24,520
Speaker 1: there are organic pesticides. But when you go on drive

505
00:27:24,560 --> 00:27:26,919
Speaker 1: market dot Com, you're getting pesticide free wine, which is

506
00:27:26,920 --> 00:27:31,080
Speaker 1: really important to me personally because yeah, yeah, when you

507
00:27:31,080 --> 00:27:34,200
Speaker 1: think about pesticides, like I mean, I don't think people

508
00:27:34,320 --> 00:27:37,320
Speaker 1: realize and I always go on these big rants about

509
00:27:37,320 --> 00:27:39,280
Speaker 1: like the chemicals people are putting in our food and

510
00:27:39,320 --> 00:27:42,280
Speaker 1: we just don't even know that's things that you would

511
00:27:42,320 --> 00:27:45,680
Speaker 1: like use for cleaning or that's like you know, out

512
00:27:45,760 --> 00:27:48,560
Speaker 1: and to kill insects. You think, and we're drinking that

513
00:27:48,600 --> 00:27:52,320
Speaker 1: stuff like that's crazy to me. I know, it's really

514
00:27:52,720 --> 00:27:55,200
Speaker 1: it's really, it really is. So there's a way to

515
00:27:55,200 --> 00:27:57,040
Speaker 1: get rid of it. And if you're someone I for

516
00:27:57,200 --> 00:27:58,879
Speaker 1: someone who drinks a lot of wine, like this is

517
00:27:58,920 --> 00:28:01,280
Speaker 1: a huge investment in your health. I've had and I

518
00:28:01,400 --> 00:28:04,119
Speaker 1: use dry farm wines too, but just even for weight,

519
00:28:04,480 --> 00:28:07,360
Speaker 1: when you talk about adding fruit toast to wine, like

520
00:28:07,400 --> 00:28:11,240
Speaker 1: your your liver can only metabolize and a certain amount

521
00:28:11,240 --> 00:28:15,000
Speaker 1: of fruit toast before it's creating fat. So in the

522
00:28:15,080 --> 00:28:18,439
Speaker 1: same with alcohol. So when I look at like ways

523
00:28:18,520 --> 00:28:21,399
Speaker 1: to lower the toxic load, lower what you're metabolizing and

524
00:28:21,720 --> 00:28:24,440
Speaker 1: your liver, like picking a wine with less fruit toost

525
00:28:24,520 --> 00:28:27,560
Speaker 1: really helps, Like I've had a clients who drink a

526
00:28:27,600 --> 00:28:30,680
Speaker 1: certain type of red wine that will go on name,

527
00:28:30,840 --> 00:28:32,520
Speaker 1: but it's a popular one that like a lot of

528
00:28:32,560 --> 00:28:37,080
Speaker 1: people drink and a pino like very jammy, and um,

529
00:28:37,240 --> 00:28:39,320
Speaker 1: we switched her wine and she lost seven thouns in

530
00:28:39,360 --> 00:28:43,080
Speaker 1: a month doing nothing else, like seven into the towns.

531
00:28:43,760 --> 00:28:45,720
Speaker 1: And granted she would like have a glass of wine

532
00:28:46,080 --> 00:28:48,520
Speaker 1: maybe four or five nights a week, so I could

533
00:28:48,520 --> 00:28:53,360
Speaker 1: feel I was going to make a huge impact. But like, okay,

534
00:28:53,520 --> 00:28:56,800
Speaker 1: so let's say she had somewhere between four and eight

535
00:28:56,800 --> 00:29:00,520
Speaker 1: glasses a week, like one or two with a couple

536
00:29:00,520 --> 00:29:04,320
Speaker 1: of nights a week like That's that's a lot of

537
00:29:04,360 --> 00:29:06,840
Speaker 1: glasses over a month and a big impact we can make,

538
00:29:06,920 --> 00:29:09,640
Speaker 1: So I think it's worth it's worth looking into that.

539
00:29:09,840 --> 00:29:13,160
Speaker 1: How do you find how much fruit tooses and wine?

540
00:29:13,440 --> 00:29:16,520
Speaker 1: Do they have to put it on the label? Okay,

541
00:29:17,000 --> 00:29:19,719
Speaker 1: so how do we know? So you just want to

542
00:29:19,720 --> 00:29:25,080
Speaker 1: pick wines that are organic and biodynamic because and and

543
00:29:26,240 --> 00:29:29,120
Speaker 1: because they're not using those techniques. So that's something called

544
00:29:29,280 --> 00:29:33,520
Speaker 1: dry farm Wines, which is their club, and they're great

545
00:29:33,560 --> 00:29:35,440
Speaker 1: and they make sure that there's no added fruit toes

546
00:29:35,520 --> 00:29:38,840
Speaker 1: to their wines as well, So that's a great that's

547
00:29:38,840 --> 00:29:42,480
Speaker 1: a great club too. Um. When it comes to hard alcohol, uh,

548
00:29:42,640 --> 00:29:46,360
Speaker 1: you know it, it would be again quality and I

549
00:29:46,400 --> 00:29:48,520
Speaker 1: would say clear is going to be better for you

550
00:29:48,560 --> 00:29:53,880
Speaker 1: because it doesn't contain conjugers, and conjugers are like our

551
00:29:54,120 --> 00:29:58,240
Speaker 1: present in dark alcohols, and that's just a toxic byproduct

552
00:29:58,280 --> 00:30:02,560
Speaker 1: of making a dark alcohol that can cause broken capillaries

553
00:30:02,720 --> 00:30:08,200
Speaker 1: and is responsible for like a stronger hangover. Um. So

554
00:30:08,680 --> 00:30:12,640
Speaker 1: you know, a blanco tequila or a potato vodka is

555
00:30:13,720 --> 00:30:18,240
Speaker 1: a cleaner option if you're going for a hard alcohol.

556
00:30:18,400 --> 00:30:21,080
Speaker 1: And then when it came out like beer. Yeah, when

557
00:30:21,120 --> 00:30:23,680
Speaker 1: it comes to I'm like, yeah, if I had a choice,

558
00:30:23,720 --> 00:30:28,360
Speaker 1: I think i'd be like a dirty martini or a

559
00:30:28,400 --> 00:30:34,640
Speaker 1: spicy margarite. Yeah. There's actually a tequila company called twenty

560
00:30:34,640 --> 00:30:38,520
Speaker 1: one Seeds UM that started in San Francisco, but it's

561
00:30:38,640 --> 00:30:43,240
Speaker 1: out of Mexico and it's women who working moms who

562
00:30:43,280 --> 00:30:46,480
Speaker 1: only worked during school hours, so they worked like basically

563
00:30:46,520 --> 00:30:50,120
Speaker 1: between like um eight and three pm every day and

564
00:30:50,160 --> 00:30:54,520
Speaker 1: it's female owned and operated and it's UM. They have

565
00:30:54,800 --> 00:30:59,080
Speaker 1: like a jalapeno cucumber and fuse and because infuses sits

566
00:30:59,200 --> 00:31:02,440
Speaker 1: like a grapefruit and fused and it's just the rinds

567
00:31:02,920 --> 00:31:07,280
Speaker 1: so there's no sugar, which is really really amazing. It's

568
00:31:07,360 --> 00:31:09,240
Speaker 1: really flavorful and you don't have to do a lot

569
00:31:09,280 --> 00:31:11,640
Speaker 1: like a little soda and like a splash of lime,

570
00:31:11,880 --> 00:31:17,400
Speaker 1: no sugar and it's delicious. Is the name of that. Yeah? Amazing? Okay,

571
00:31:17,400 --> 00:31:20,680
Speaker 1: I send that one out. Um. So that's sort of

572
00:31:20,720 --> 00:31:22,760
Speaker 1: my alcohol play. And when it comes to alcohol, I

573
00:31:22,880 --> 00:31:25,640
Speaker 1: really I really to ask people to choose when they

574
00:31:25,720 --> 00:31:27,320
Speaker 1: are given the option, like if you're going to have

575
00:31:27,360 --> 00:31:30,240
Speaker 1: the wine or you're gonna have the cocktail, like unfortunately

576
00:31:30,400 --> 00:31:32,680
Speaker 1: like lowers our inhibitions and we go to reach for sugar,

577
00:31:32,800 --> 00:31:34,320
Speaker 1: like that would be the time whin we want you

578
00:31:34,400 --> 00:31:38,120
Speaker 1: to lower your sugar in take because granulated sugar like

579
00:31:38,120 --> 00:31:42,000
Speaker 1: white table sugar or even coconut sugar or honey or

580
00:31:42,040 --> 00:31:44,000
Speaker 1: maple syrup. Like people are like, that's so much better

581
00:31:44,080 --> 00:31:48,080
Speaker 1: and it's still sugar, you know, so don't I wouldn't

582
00:31:48,120 --> 00:31:50,680
Speaker 1: be like a total stickler if someone's mom used like

583
00:31:51,160 --> 00:31:54,200
Speaker 1: regular sugar. It's it's all breaking down in your body

584
00:31:54,640 --> 00:31:58,720
Speaker 1: to two things, um, glucose which raises your blood sugar

585
00:31:58,760 --> 00:32:01,320
Speaker 1: and fruit tress, which needs to be metabolized in your liver.

586
00:32:01,920 --> 00:32:05,200
Speaker 1: So it's a fifty fifty. Like table sugar is called

587
00:32:05,200 --> 00:32:08,000
Speaker 1: sucros and if and that is two sugars, and if

588
00:32:08,040 --> 00:32:10,160
Speaker 1: you split those up, one sugar is glucose and one

589
00:32:10,200 --> 00:32:12,760
Speaker 1: sugar is fructose. So one is getting shoveled to your liver,

590
00:32:12,840 --> 00:32:15,880
Speaker 1: shuffled to your liver to be metabolized, and one takes

591
00:32:15,880 --> 00:32:19,880
Speaker 1: your blood sugar up. So it's just when we're drinking

592
00:32:19,920 --> 00:32:23,040
Speaker 1: alcohol and then we're eating sugar, and then we're drinking

593
00:32:23,040 --> 00:32:25,600
Speaker 1: more alcohol and eating more sugar. It's just compounding in

594
00:32:25,600 --> 00:32:30,160
Speaker 1: our body. So when you can I always joke with

595
00:32:30,200 --> 00:32:32,560
Speaker 1: my clients that, like you have the Fab four and

596
00:32:32,600 --> 00:32:34,960
Speaker 1: you get your party plus one, Like we're not here

597
00:32:35,000 --> 00:32:37,760
Speaker 1: to restrict, but like pick pick the person or the

598
00:32:37,760 --> 00:32:39,360
Speaker 1: thing that you want to bring to the party, Like

599
00:32:39,800 --> 00:32:42,320
Speaker 1: do you want your dirty martini? Do you want your

600
00:32:42,360 --> 00:32:46,720
Speaker 1: mom's pumpkin pie? Do you want like pick pick that thing,

601
00:32:47,080 --> 00:32:49,200
Speaker 1: enjoy that thing, and have you know, bring a plus

602
00:32:49,200 --> 00:32:52,000
Speaker 1: one to your party. It's not you know, you don't

603
00:32:52,000 --> 00:32:54,560
Speaker 1: get to bring a whole crew, right well. I love

604
00:32:54,600 --> 00:32:56,680
Speaker 1: that mentality though, because I was reading a lot about

605
00:32:56,680 --> 00:33:00,240
Speaker 1: your Thanksgiving. Um, you put some Thanksgiving recipes up on

606
00:33:00,240 --> 00:33:02,959
Speaker 1: your blog and you said too though, or maybe this

607
00:33:03,000 --> 00:33:04,960
Speaker 1: was on your Instagram, you were like if you had

608
00:33:04,960 --> 00:33:07,320
Speaker 1: that potato, like, don't beat yourself up. It's just like

609
00:33:07,400 --> 00:33:10,560
Speaker 1: balance it out in the next meal exactly. I mean

610
00:33:10,640 --> 00:33:12,880
Speaker 1: that's the thing is, like what we do is we

611
00:33:12,960 --> 00:33:15,640
Speaker 1: end up beating ourselves up, and everyone's really hard on themselves,

612
00:33:15,680 --> 00:33:18,000
Speaker 1: Like I'm a horrible person. I can't believe I had

613
00:33:18,000 --> 00:33:20,880
Speaker 1: that that pumpkin pie, and then that led to the wine,

614
00:33:21,160 --> 00:33:24,000
Speaker 1: and then I I had like an extra serving of stuffing,

615
00:33:24,080 --> 00:33:27,720
Speaker 1: like standing in the kitchen over the counter, like okay,

616
00:33:28,080 --> 00:33:31,160
Speaker 1: it's one meal. Like you have these big glutes and

617
00:33:31,240 --> 00:33:34,440
Speaker 1: hamstrings and quads and you know you muscles all over

618
00:33:34,480 --> 00:33:37,640
Speaker 1: your body that are there to stuff up that that sugar,

619
00:33:37,840 --> 00:33:41,280
Speaker 1: that blood sugar. Um. So don't make it where you

620
00:33:41,320 --> 00:33:43,840
Speaker 1: all of a sudden have to swing into some crazy

621
00:33:43,880 --> 00:33:47,440
Speaker 1: cleanse the next day where you're starting some restrictive thing

622
00:33:47,560 --> 00:33:50,560
Speaker 1: that's for sure going to change your life. Like the

623
00:33:50,720 --> 00:33:56,120
Speaker 1: less energy and emotion you put into those bites, the

624
00:33:56,280 --> 00:34:00,080
Speaker 1: less you'll want to swing into this restrictive cleanse that.

625
00:34:00,520 --> 00:34:04,120
Speaker 1: Unfortunately a lot of times those don't work. Their short

626
00:34:04,240 --> 00:34:07,000
Speaker 1: term fixes we can't stick to them, and then we

627
00:34:07,080 --> 00:34:10,000
Speaker 1: break that and feel worse, so we swing all the

628
00:34:10,000 --> 00:34:13,480
Speaker 1: way back to binging again. And it's like take a

629
00:34:13,480 --> 00:34:17,040
Speaker 1: few bites and literally think about how how you can

630
00:34:17,040 --> 00:34:19,480
Speaker 1: eat at the next meal to balance your blood sugar

631
00:34:19,560 --> 00:34:22,359
Speaker 1: or turn off your hunger hormones or satisfy cravings. Like

632
00:34:23,320 --> 00:34:25,480
Speaker 1: a lot of my girls are waking up this morning

633
00:34:25,520 --> 00:34:28,560
Speaker 1: because it's the day after Thanksgiving and they're having a

634
00:34:28,680 --> 00:34:31,520
Speaker 1: chocolate almond butter smoothie and sneaking a handful of spinach

635
00:34:31,520 --> 00:34:34,839
Speaker 1: in it. Or they're having a pumpkin pie smoothie that

636
00:34:34,920 --> 00:34:39,680
Speaker 1: has pumpkin vanilla, collagen, cinnamon, maybe a little almond butter,

637
00:34:39,960 --> 00:34:42,080
Speaker 1: and they might have like snuck a handful of spinach

638
00:34:42,120 --> 00:34:44,319
Speaker 1: in there. But like I know, there's no sugar in

639
00:34:44,360 --> 00:34:48,400
Speaker 1: those movies, but they have that decadent desserty type feel

640
00:34:49,000 --> 00:34:52,239
Speaker 1: so they can feel calm and and balanced. And that's

641
00:34:52,280 --> 00:34:54,160
Speaker 1: one of the things we do over the holidays is

642
00:34:55,000 --> 00:34:59,040
Speaker 1: it really isn't about restricting, and it isn't about not celebrating,

643
00:34:59,040 --> 00:35:01,319
Speaker 1: because I think that that would your really sad existence.

644
00:35:01,400 --> 00:35:04,680
Speaker 1: Like it is it is time to like cheers, your girlfriends,

645
00:35:05,040 --> 00:35:09,080
Speaker 1: break bread with your family, like make those family recipes

646
00:35:09,080 --> 00:35:11,040
Speaker 1: that have been passed down for years. Maybe you can

647
00:35:11,080 --> 00:35:13,680
Speaker 1: elevate them with like a cleaner a few cleaner ingredients.

648
00:35:13,719 --> 00:35:17,680
Speaker 1: But it really, it really is about how you can

649
00:35:17,719 --> 00:35:21,919
Speaker 1: get consistent in this period of time of inconsistency and celebration.

650
00:35:22,160 --> 00:35:25,480
Speaker 1: And we do that a lot with my girls with breakfast,

651
00:35:25,520 --> 00:35:28,319
Speaker 1: so lunch, Like, how can you get consistent? Are you?

652
00:35:28,360 --> 00:35:29,920
Speaker 1: Are you going to be able the breakfast person that

653
00:35:29,960 --> 00:35:32,520
Speaker 1: makes a fab for smoothie every single day from Thanksgiving

654
00:35:32,560 --> 00:35:35,440
Speaker 1: to New Year's Great, Like you're committing to that. It

655
00:35:35,480 --> 00:35:38,000
Speaker 1: can be decadent, like I said, chocolate on I'm a

656
00:35:38,000 --> 00:35:42,480
Speaker 1: better dark chocolate, olive oil, sea salt, like pumpkin spice, whatever,

657
00:35:43,000 --> 00:35:45,520
Speaker 1: but get consistent with that. Or maybe you're like, look

658
00:35:45,680 --> 00:35:48,600
Speaker 1: between Thanksgiving and Christmas all and then to commit to

659
00:35:48,680 --> 00:35:51,680
Speaker 1: us having like a big fatty salad for lunch every day.

660
00:35:51,920 --> 00:35:54,200
Speaker 1: I'm gonna get those greens in, I'm gonna get those

661
00:35:54,239 --> 00:35:56,480
Speaker 1: veggies in, and like if I'm going to branch with

662
00:35:56,600 --> 00:35:59,680
Speaker 1: girlfriends or we're going to dinner or making a big

663
00:35:59,719 --> 00:36:03,759
Speaker 1: dinner together and like enjoy that. So all of this

664
00:36:03,920 --> 00:36:07,040
Speaker 1: can be a little overwhelming if you're starting out, Like

665
00:36:07,120 --> 00:36:09,560
Speaker 1: let's say you have you know you are going okay,

666
00:36:09,600 --> 00:36:11,399
Speaker 1: I need to make a change with my diet, and

667
00:36:11,440 --> 00:36:14,080
Speaker 1: I I don't know where to start, Like what would

668
00:36:14,120 --> 00:36:16,799
Speaker 1: you suggest to people as the one like what's the

669
00:36:16,840 --> 00:36:19,160
Speaker 1: easiest way to start or the one thing that maybe

670
00:36:19,160 --> 00:36:21,640
Speaker 1: you could change out that would make a big difference. Initially,

671
00:36:22,640 --> 00:36:25,120
Speaker 1: I'll tell you it's sort of sort of cheesy and

672
00:36:25,160 --> 00:36:29,399
Speaker 1: really kitchy. But um, so much research shows us that

673
00:36:29,440 --> 00:36:32,600
Speaker 1: if people eat breakfast, like intermittent fasting is so so

674
00:36:32,640 --> 00:36:34,719
Speaker 1: popular right now when it's based on it's based on

675
00:36:34,760 --> 00:36:37,440
Speaker 1: research out of USC by Dr Longo, and he was

676
00:36:37,480 --> 00:36:40,080
Speaker 1: in an interview like a couple of weeks ago, and

677
00:36:40,160 --> 00:36:42,520
Speaker 1: he even said, the most important meal of the day

678
00:36:42,560 --> 00:36:44,720
Speaker 1: is the meal is your breakfast is when you break

679
00:36:44,719 --> 00:36:46,880
Speaker 1: your fast. I don't care if that's at six in

680
00:36:46,960 --> 00:36:49,200
Speaker 1: the morning or eleven in the morning. But the first

681
00:36:49,280 --> 00:36:53,239
Speaker 1: meal that you eat, if it contains this over the

682
00:36:53,320 --> 00:36:56,680
Speaker 1: protein and it is a balanced meal that doesn't send

683
00:36:56,719 --> 00:36:59,879
Speaker 1: you on a blood sugar roller coaster, the body pump

684
00:36:59,920 --> 00:37:04,640
Speaker 1: is Asian results, Like the research is just astounding. It

685
00:37:04,800 --> 00:37:08,760
Speaker 1: is time and time again, like people are not feeling

686
00:37:08,800 --> 00:37:13,480
Speaker 1: anxious around food. People are eating less overall, feeling more balanced.

687
00:37:14,160 --> 00:37:15,680
Speaker 1: That's the thing, is like, if I can take away

688
00:37:15,719 --> 00:37:18,960
Speaker 1: the crash cravings that people have from grabbing a protein bar,

689
00:37:19,120 --> 00:37:23,480
Speaker 1: having sugar like a sugary decadent coffee drink or whatever,

690
00:37:23,560 --> 00:37:27,799
Speaker 1: it is like that right there, I know they're not

691
00:37:27,840 --> 00:37:31,399
Speaker 1: going to crash into lunch and and be starving and

692
00:37:31,600 --> 00:37:33,839
Speaker 1: having cravings and looking at their coworkers and their friends

693
00:37:33,840 --> 00:37:36,480
Speaker 1: and being like, what are we uber eatsing of postmating

694
00:37:36,600 --> 00:37:40,200
Speaker 1: or whatever, door dashing? What are we getting? Like so

695
00:37:40,280 --> 00:37:42,279
Speaker 1: many times I talked to clients and they're hungry for

696
00:37:42,400 --> 00:37:46,239
Speaker 1: lunch and it's ten fifteen. You know we can I

697
00:37:46,320 --> 00:37:49,440
Speaker 1: can shut down hunger hormones for people between between four

698
00:37:49,520 --> 00:37:51,920
Speaker 1: and six hours when they when I have my smoothie,

699
00:37:52,000 --> 00:37:55,120
Speaker 1: Because even just having an egg or two eggs is

700
00:37:55,160 --> 00:37:58,160
Speaker 1: six to twelve grams of protein. That's only half. And

701
00:37:58,239 --> 00:37:59,880
Speaker 1: girls are like, wait, you want me to have a

702
00:38:00,000 --> 00:38:02,360
Speaker 1: were a gauntlet? It feels like a lot. It feels

703
00:38:02,360 --> 00:38:04,560
Speaker 1: like a lot to eat. Whereas if you make a

704
00:38:04,600 --> 00:38:07,759
Speaker 1: smoothie it could have spinach and lemon and cucumber be

705
00:38:07,840 --> 00:38:10,640
Speaker 1: super green, and you add one scoop of twenty grams

706
00:38:10,680 --> 00:38:13,080
Speaker 1: of protein. And then all of a sudden, they're turning

707
00:38:13,080 --> 00:38:14,640
Speaker 1: around at one in the afternoon and being like, oh

708
00:38:14,719 --> 00:38:17,920
Speaker 1: my gosh, were we ordering lunch? Like what's happening? And

709
00:38:17,960 --> 00:38:21,359
Speaker 1: you're arriving at those at your next meals alive and

710
00:38:21,360 --> 00:38:25,600
Speaker 1: feeling calm and balanced, so you automatically make better choices. Wow,

711
00:38:27,400 --> 00:38:30,000
Speaker 1: I mean, I I have so many questions because I

712
00:38:30,040 --> 00:38:33,160
Speaker 1: find this so interesting and fascinating. But I do, like,

713
00:38:33,239 --> 00:38:35,359
Speaker 1: I think, my biggest thing when I hear you talk

714
00:38:35,440 --> 00:38:37,560
Speaker 1: is you're so knowledgeable, and so I'm like, I just

715
00:38:37,560 --> 00:38:39,520
Speaker 1: want to pick your brain about everything. But what IF's like,

716
00:38:39,920 --> 00:38:41,959
Speaker 1: I mean, I guess your website would be a really

717
00:38:41,960 --> 00:38:44,439
Speaker 1: good resource for people, because I go, actually, I've made

718
00:38:44,480 --> 00:38:48,600
Speaker 1: a lot of those recipes and yeah, multiple both of

719
00:38:48,640 --> 00:38:50,959
Speaker 1: my books. So my second book comes out December thirty.

720
00:38:52,080 --> 00:38:54,520
Speaker 1: First book came out two years ago, Body Love and

721
00:38:54,560 --> 00:38:58,600
Speaker 1: Body Love every Day. It's basically the Fab four lifestyle.

722
00:38:58,760 --> 00:39:01,040
Speaker 1: The first book breaks on the science and gives you

723
00:39:01,040 --> 00:39:04,239
Speaker 1: a bunch of recipes, and the second book breaks it

724
00:39:04,280 --> 00:39:06,440
Speaker 1: down by lifestyle, so it's like Girl on the Go,

725
00:39:06,880 --> 00:39:11,680
Speaker 1: plant based devotee, red Carpet Ready, and domestic Goddess. So

726
00:39:11,719 --> 00:39:14,200
Speaker 1: so I also have a last chapter on the Perfectionist,

727
00:39:14,239 --> 00:39:16,520
Speaker 1: which is like getting out of that getting out of

728
00:39:16,520 --> 00:39:21,280
Speaker 1: that perfect perfectionist mindset. But it really is about like, Okay,

729
00:39:21,320 --> 00:39:23,640
Speaker 1: it's cool, you want to you to protein bar. Here,

730
00:39:23,719 --> 00:39:26,240
Speaker 1: here's how I tell my clients to look at labels

731
00:39:26,239 --> 00:39:29,000
Speaker 1: when they're at the grocery store, at a convenience store. Okay,

732
00:39:29,000 --> 00:39:31,040
Speaker 1: you want to make a smoothie, you want to make something.

733
00:39:31,360 --> 00:39:33,200
Speaker 1: You want to make a forty five hour long meal,

734
00:39:33,600 --> 00:39:36,640
Speaker 1: something that takes a long time. Domestic Gotted chapter is

735
00:39:36,680 --> 00:39:38,640
Speaker 1: for you. You want to make a meal in fifteen

736
00:39:38,719 --> 00:39:41,399
Speaker 1: or twenty minutes? Girl on Ago chapter is for you,

737
00:39:41,760 --> 00:39:43,920
Speaker 1: Like it's just like how can we do this quickly?

738
00:39:44,120 --> 00:39:46,760
Speaker 1: Or how can we you know, take a long time.

739
00:39:46,920 --> 00:39:51,359
Speaker 1: But either way, it's knowing that you can pop into

740
00:39:51,400 --> 00:39:54,279
Speaker 1: any of these lifestyles and be supported by just thinking

741
00:39:54,280 --> 00:39:56,200
Speaker 1: about what should go in your plate or in your

742
00:39:56,200 --> 00:39:58,560
Speaker 1: smoothie versus what you should strip away when that can

743
00:39:58,719 --> 00:40:00,239
Speaker 1: I love that you say it can bounce back and

744
00:40:00,239 --> 00:40:02,719
Speaker 1: forth between different people, because mine would just depend on

745
00:40:03,000 --> 00:40:05,080
Speaker 1: the day or the time of the year, or what

746
00:40:05,200 --> 00:40:07,160
Speaker 1: I was going through, Like up to which girl, I

747
00:40:07,160 --> 00:40:10,560
Speaker 1: would be totally me too. Yeah, Like there are days

748
00:40:10,560 --> 00:40:15,120
Speaker 1: when I'm like, uh, like I just want a vegetarian meal,

749
00:40:15,280 --> 00:40:17,880
Speaker 1: or there are days when I'm like, I literally need

750
00:40:17,920 --> 00:40:19,480
Speaker 1: to put dinner on the table for my family and

751
00:40:19,480 --> 00:40:22,759
Speaker 1: fifteen minute, right, how important is it to listen to

752
00:40:22,840 --> 00:40:25,520
Speaker 1: your body? Because, um, I know that, Like I went

753
00:40:25,560 --> 00:40:27,320
Speaker 1: through a phase where I did the Fat Force smoothie

754
00:40:27,400 --> 00:40:30,080
Speaker 1: every morning. Like I told you before that I did

755
00:40:30,520 --> 00:40:34,000
Speaker 1: oatmeal every morning. But like, you get in these habits, right,

756
00:40:34,080 --> 00:40:36,759
Speaker 1: So is it good to do something consistently or is

757
00:40:36,800 --> 00:40:38,279
Speaker 1: it good to just be like, hey, what do I

758
00:40:38,360 --> 00:40:43,000
Speaker 1: want to do today? Like how am I feeling today? Uh?

759
00:40:43,320 --> 00:40:46,240
Speaker 1: I think that you need to have consistent healthy habits

760
00:40:47,280 --> 00:40:50,400
Speaker 1: because what it what it is is it's almost like

761
00:40:50,520 --> 00:40:53,440
Speaker 1: the foundation of a house, like all of these little habits.

762
00:40:53,520 --> 00:40:55,600
Speaker 1: Let's say that you are a person who meditates, or

763
00:40:55,880 --> 00:40:58,080
Speaker 1: you work out first thing in the morning, or you journal,

764
00:40:58,360 --> 00:41:01,319
Speaker 1: or you like have a ritual where you have you

765
00:41:01,520 --> 00:41:04,359
Speaker 1: drink your water and take your supplements or you know,

766
00:41:04,600 --> 00:41:07,960
Speaker 1: name name that thing. Like when you do something a

767
00:41:08,000 --> 00:41:09,680
Speaker 1: couple of days in a row and you get in

768
00:41:09,680 --> 00:41:12,640
Speaker 1: the habit of doing it, then it's automatic and it happens,

769
00:41:12,680 --> 00:41:15,880
Speaker 1: and you're adding this self care element to your life,

770
00:41:16,200 --> 00:41:20,719
Speaker 1: whether it's eating breakfast or having you know, working out.

771
00:41:20,800 --> 00:41:27,240
Speaker 1: I think in those habits you can fluctuate, like whether

772
00:41:27,280 --> 00:41:29,319
Speaker 1: you're like, oh, I do yoga for a while, and

773
00:41:29,320 --> 00:41:30,880
Speaker 1: then I get on a yoga kick and I'm doing

774
00:41:30,960 --> 00:41:33,120
Speaker 1: yoga every single day for a couple of months, and

775
00:41:33,120 --> 00:41:34,759
Speaker 1: then you're like I'm over this, and you hit one

776
00:41:34,760 --> 00:41:37,600
Speaker 1: spin class and then you're super into that. I think

777
00:41:37,600 --> 00:41:39,520
Speaker 1: that they can be replaced with other things, but you

778
00:41:39,520 --> 00:41:43,480
Speaker 1: want to think about like core elements like nutrition being

779
00:41:43,520 --> 00:41:47,560
Speaker 1: one thing, so how you're eating, like what you're eating? Uh?

780
00:41:47,920 --> 00:41:50,480
Speaker 1: Movement being one thing, so how are you moving your body?

781
00:41:50,520 --> 00:41:52,720
Speaker 1: How are you dumping those muscles? How are you increasing

782
00:41:52,719 --> 00:41:58,719
Speaker 1: instant sensitivity like the emotional and mental well being as

783
00:41:58,760 --> 00:42:01,320
Speaker 1: another like what do you are you going to a therapist?

784
00:42:01,480 --> 00:42:03,799
Speaker 1: Like you call your best friend every day? Like what

785
00:42:03,840 --> 00:42:07,160
Speaker 1: do you need to feel like yourself? And then sleep?

786
00:42:07,600 --> 00:42:12,160
Speaker 1: Like I will tell you this. I have had clients

787
00:42:12,160 --> 00:42:17,080
Speaker 1: in the past where the food that workouts, you know,

788
00:42:17,480 --> 00:42:20,080
Speaker 1: all of the support tools are in place, and we

789
00:42:20,120 --> 00:42:24,200
Speaker 1: don't lose an ounce of fat because of sleep. Lack

790
00:42:24,239 --> 00:42:29,240
Speaker 1: of like lack of sleep, sleep habits, poor sleep quality,

791
00:42:29,680 --> 00:42:35,320
Speaker 1: it's it's it's a huge factor in decreasing information, decreasing

792
00:42:35,320 --> 00:42:40,759
Speaker 1: blood sugar, decreasing trip clysterized, decreasing inflammatory markers. It is

793
00:42:41,360 --> 00:42:46,120
Speaker 1: fair amount and um so when I think about how

794
00:42:46,160 --> 00:42:51,160
Speaker 1: can people be really successful with having this like wellness

795
00:42:51,160 --> 00:42:55,480
Speaker 1: based life, they need to know that those are the

796
00:42:55,719 --> 00:42:58,920
Speaker 1: those are the pillars of health. And if they can't

797
00:42:58,920 --> 00:43:01,960
Speaker 1: do anything, if they there aren't motivated to do anything,

798
00:43:02,440 --> 00:43:05,200
Speaker 1: going to bed, you know, if you need to throwing

799
00:43:05,200 --> 00:43:09,400
Speaker 1: on an eye mask, quiet cool room and trying to

800
00:43:09,440 --> 00:43:13,759
Speaker 1: get atle six but like preferably eight hours is an

801
00:43:13,800 --> 00:43:17,160
Speaker 1: absolute game changer changer. We see it in in brain

802
00:43:17,200 --> 00:43:20,880
Speaker 1: health as well, like emotional well being. If you like

803
00:43:21,239 --> 00:43:25,320
Speaker 1: a night of bad sleep. And we have increases in grellin,

804
00:43:25,600 --> 00:43:27,960
Speaker 1: which is a hunger hormone that really makes you want

805
00:43:28,000 --> 00:43:31,279
Speaker 1: to graze all day long, decreases in left in, which

806
00:43:31,320 --> 00:43:34,040
Speaker 1: is I say tidy hormone that is sent from our

807
00:43:34,080 --> 00:43:36,080
Speaker 1: fat self to our brain that says like we're full,

808
00:43:36,200 --> 00:43:39,719
Speaker 1: we don't need to eat anymore. And we also see

809
00:43:39,760 --> 00:43:43,680
Speaker 1: that insulin sensitivity is down, meaning we have to pump

810
00:43:43,760 --> 00:43:46,799
Speaker 1: way more insulin out to deal with sugar. So it's

811
00:43:46,880 --> 00:43:53,360
Speaker 1: just it's sort of a metabolic nightmare. But um, but

812
00:43:53,880 --> 00:43:56,640
Speaker 1: if it can be like something that you focus on,

813
00:43:56,840 --> 00:43:58,920
Speaker 1: it can make its such a big difference. It's so

814
00:43:59,000 --> 00:44:02,960
Speaker 1: true though, when I when I sleep bad, I immediately

815
00:44:02,960 --> 00:44:05,040
Speaker 1: when I wake up, I'm like, I want carbs, i

816
00:44:05,080 --> 00:44:07,560
Speaker 1: want junk food. It's just all day. I think. When

817
00:44:07,560 --> 00:44:10,439
Speaker 1: you're tired, you just that's what I crave at least

818
00:44:10,520 --> 00:44:13,200
Speaker 1: all the time. Oh yeah, And you know what's so funny,

819
00:44:13,200 --> 00:44:14,880
Speaker 1: as I always tell my clients and stuff like this

820
00:44:14,920 --> 00:44:18,000
Speaker 1: happens and it's not your fault. Yeah, like this is

821
00:44:18,040 --> 00:44:21,600
Speaker 1: not you, this is these are these three hormones in play.

822
00:44:21,880 --> 00:44:25,719
Speaker 1: Plus you know in some sensitivity, plus you know your

823
00:44:25,719 --> 00:44:28,319
Speaker 1: body is going like I feel like junk and so

824
00:44:28,440 --> 00:44:31,799
Speaker 1: sugar is going to give me energy and I'm gonna

825
00:44:31,840 --> 00:44:35,480
Speaker 1: just keep riding that roller coast right right. So interesting.

826
00:44:36,160 --> 00:44:37,640
Speaker 1: I feel like I could talk to you forever. A

827
00:44:37,680 --> 00:44:40,560
Speaker 1: good place for people to go find more information about

828
00:44:40,560 --> 00:44:43,560
Speaker 1: this is obviously your website, which is Kelly Lavec dot com.

829
00:44:43,719 --> 00:44:46,600
Speaker 1: We spell your last name for us, sure it's l

830
00:44:46,719 --> 00:44:50,480
Speaker 1: e V E q u E. And you have a

831
00:44:50,480 --> 00:44:52,960
Speaker 1: ton of recipes like I talked about, I always um

832
00:44:53,400 --> 00:44:56,200
Speaker 1: make the chia flax chicken fingers. That is one of

833
00:44:56,200 --> 00:44:59,080
Speaker 1: my favorite and it's I always tell people to if

834
00:44:59,080 --> 00:45:02,160
Speaker 1: you're having a raving, that is a really good way

835
00:45:02,160 --> 00:45:04,560
Speaker 1: to feel like you're not depriving yourself of you know,

836
00:45:04,600 --> 00:45:06,400
Speaker 1: the junk food that you might want, but it's a

837
00:45:06,480 --> 00:45:11,640
Speaker 1: it's a great alternative. Oh I'm all about those swaps. Yeah.

838
00:45:11,000 --> 00:45:15,040
Speaker 1: I wanted to taste like things that I've grown up eating,

839
00:45:15,080 --> 00:45:17,399
Speaker 1: and chicken fingers were one of my favorites. I saw

840
00:45:17,520 --> 00:45:20,160
Speaker 1: the recipe for the orange have a narrow sauce today,

841
00:45:20,239 --> 00:45:22,600
Speaker 1: I was like, yeah, I'm gonna have to try that one,

842
00:45:24,640 --> 00:45:29,080
Speaker 1: can't I'm an exhaustive person. Um. Also, we mentioned your books,

843
00:45:29,080 --> 00:45:31,000
Speaker 1: which the first one is called Body Love, which is

844
00:45:31,040 --> 00:45:33,600
Speaker 1: out now, and then Body Love every Day comes out.

845
00:45:33,640 --> 00:45:37,960
Speaker 1: You said December you got it amazing. And what is

846
00:45:38,000 --> 00:45:40,680
Speaker 1: your Instagram? Where can people find you on social media?

847
00:45:41,000 --> 00:45:46,440
Speaker 1: So social media handles everywhere are at be Well by Kelly.

848
00:45:46,440 --> 00:45:48,799
Speaker 1: Be Well by Kelly. I highly recommend you guys go

849
00:45:48,960 --> 00:45:51,640
Speaker 1: check her out. Kelly, thank you so much for being here.

850
00:45:52,320 --> 00:45:55,560
Speaker 1: It was such a pleasure. Thanks for having me. Thank

851
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Speaker 1: you guys for listening by. This is Kelly Henderson and

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Speaker 1: you've been listening to the Velvet's Edge podcast. I truly

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Speaker 1: believe that every one of us has a little Velvet

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Speaker 1: and a little edge, so it's so important to remember

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Speaker 1: that to be strong, you must be sold too. Thank

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Speaker 1: you so much for sharing in those stories with me.

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Speaker 1: You can follow Velvet's Edge on Instagram, Facebook, and Twitter,

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Speaker 1: as well as velvet's Edge dot com. If you have

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Speaker 1: it yet, go to Apple Podcast and subscribe, rate and

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Speaker 1: review this podcast. Join me every Wednesday for more conversations

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Speaker 1: on lifestyle, beauty, and relationships. Thanks for listening.