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Speaker 1: Think about however old you are and take six months

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Speaker 1: away from that. That's when most people began to eat food.

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Speaker 1: You have a long term relationship with it, and the

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Speaker 1: question is what does it look like given your finances,

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Speaker 1: your access, your emotional bandwidth, your health, literacy and desire.

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Speaker 2: Hey, hey, Emily Avadi. Here you are listening to episode

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Speaker 2: two hundred and eighty four of Hurdle, a wellness focused

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Speaker 2: podcast where I talk to inspirational people about everything up

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Speaker 2: from their highest highs and toughest moments.

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Speaker 3: To essential tips on how.

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Speaker 2: To live a healthier, happier, more motivated life. We all

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Speaker 2: go through our fair share of hurdles. My goal through

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Speaker 2: these discussions is to empower you to bet navigate yours

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Speaker 2: and move with intention so that you can stride towards

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Speaker 2: your own big potential and of course have some fun

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Speaker 2: along the way, y'all. I had such a fun time

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Speaker 2: kicking off the year with our Turning the Page series.

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Speaker 2: I think it's safe to say that there is a

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Speaker 2: whole lot of good vibes here in the feed for

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Speaker 2: us all to start twenty twenty four with, and of course,

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Speaker 2: to no one's surprise, it is continuing on today I'm

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Speaker 2: bringing you my conversation for episode two hundred and eighty

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Speaker 2: four with Maya Feller. She's a registered dietitian based here

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Speaker 2: in New York, and she is coming in hot to

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Speaker 2: answer all of your diet and nutrition questions at the

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Speaker 2: top of this new year.

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Speaker 3: I myself am indulging.

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Speaker 2: That feels like the wrong word to use here, but

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Speaker 2: we'll go with it in a Whole thirty this month

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Speaker 2: and learning a lot about what I otherwise typically put

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Speaker 2: into my body and how to navigate my day to

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Speaker 2: day when it comes to my fueling strategies. We talk

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Speaker 2: about Whole thirty in today's episode, as well as so

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Speaker 2: many other topics, ranging from how to navigate tracking your

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Speaker 2: food intake without being restrictive, the best way to maintain

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Speaker 2: a calorie deficit while making sure you are fueling your

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Speaker 2: body for whatever training you have on deck, and of

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Speaker 2: course dry January amidst a myriad of other topics.

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Speaker 3: Seriously, Maya is a wealth of knowledge.

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Speaker 2: I loved this conversation and I'm so grateful to be

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Speaker 2: able to bring it to you in the feed today.

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Speaker 2: Make sure you're following along with both Hurdle podcasts and

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Speaker 2: myself over at Hurdle Podcast and Emily a body on

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Speaker 2: social We've really been turning up the heat on our

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Speaker 2: Instagram game. We are also turning up the heat in

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Speaker 2: the Secret Hurdler's Facebook group. It's not so secret because

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Speaker 2: I'm talking to you about it here, but it is

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Speaker 2: a place for you to get information from the show

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Speaker 2: also connect with one another. That community is there to

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Speaker 2: be a tool for you and I am happy to

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Speaker 2: facilitate it. Last, but not least, weekly Hurdle To newsletter

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Speaker 2: comes out every single Friday.

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Speaker 3: It's absolutely free.

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Speaker 2: Of course, there is an option to donate if you'd

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Speaker 2: like to give, but absolutely no pressure.

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Speaker 3: The link to subscribe to that newsletter.

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Speaker 2: So much of the same motivation and inspiration you love

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Speaker 2: from the show directly in your inbox is in the

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Speaker 2: show notes.

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Speaker 3: With that, let's get to it. Let's get to hurdling today.

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Speaker 3: I am sitting down with the lovely Maya Fella.

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Speaker 2: She is a registered dietitian and also a consultant for

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Speaker 2: my fitness Kyle.

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Speaker 3: How are we doing today?

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Speaker 1: I am doing so well well, Emily, thank you for having.

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Speaker 3: Me, thank you for making the time.

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Speaker 2: I feel excited, also a little bit anxious because We're

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Speaker 2: at the turn of a new year right now, and

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Speaker 2: with that comes a lot of like maybe I should

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Speaker 2: completely reinvent myself, which is what we're here to talk

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Speaker 2: about today, because with that kind of shooting on ourselves,

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Speaker 2: a lot of the things that we often think.

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Speaker 3: About have to do with our diet.

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Speaker 2: Is this something a topic that people are coming to

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Speaker 2: you about a lot right now?

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Speaker 1: In my practice, right now, people are quite literally bum

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Speaker 1: rushing us like we are going to do a million

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Speaker 1: trillion things, we are going to become this whole new person,

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Speaker 1: we are going to rework everything, and we're like, whoh,

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Speaker 1: slow down, both the phone, let's take a deep breath.

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Speaker 1: I mean, this is the time of year where everyone,

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Speaker 1: as you said, they should in quotations, do something and

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Speaker 1: they want to reinfect, but from this place of like

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Speaker 1: dissatisfaction and shame that they've built up over the course

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Speaker 1: of the year. And we've really been saying to folks

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Speaker 1: like listen, number one, let's remove the shame. Let's pull

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Speaker 1: that dissatisfaction back, and let's actually think about the things

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Speaker 1: that you have done that have been successful and great

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Speaker 1: for you, and let's think about how we can actually

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Speaker 1: replicate and build on that in the new year from

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Speaker 1: like a small step perspective.

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Speaker 2: I love that reframe and it is interesting to me

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Speaker 2: because you say that it's kind of the a cruel right,

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Speaker 2: It's like I waited up until this point realizing that

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Speaker 2: there were a number of things that maybe I was doing,

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Speaker 2: behaviors that I was indulging in that didn't make me

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Speaker 2: feel all that good totally.

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Speaker 1: Well, you know, it's so interesting, Emily. I've been thinking

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Speaker 1: about this, not just because it's like the last quarter

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Speaker 1: of the year moving into an new but kind of

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Speaker 1: about the things that we as people in society today

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Speaker 1: engage in, like what's quote unquote socially acceptable and then

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Speaker 1: what are the things that people will give us a

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Speaker 1: little side eye for. And I feel like when it

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Speaker 1: comes to nutrition, wellness, and specifically diet, we are so

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Speaker 1: it's so permissible to swing from the extremes where you're

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Speaker 1: like I'm restricting, restricting, restricting, to oh, I'm having everything,

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Speaker 1: and then folks are like having a very hard time

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Speaker 1: being in the center. It's like I cut out every

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Speaker 1: food group, I cut out all the alcohol, and then

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Speaker 1: it's like I'm drinking all the alcohol in the world

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Speaker 1: and it's like, well, wait a second, what does the

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Speaker 1: middle look like? But we do this throughout the year,

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Speaker 1: and as the season shift and then their holidays that

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Speaker 1: also like encourage us to do this, and we have

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Speaker 1: to figure out like, okay, well what's my balance, what's

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Speaker 1: what's my kind of center?

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Speaker 2: Yeah, well, this episode I believe is going to be

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Speaker 2: coming out in January. But I will say I was

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Speaker 2: with a group of girlfriends the other night at a

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Speaker 2: little festive dinner and we all were kind of on

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Speaker 2: the mindset like, listen, this is the season, life's too short? Whatnot?

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Speaker 2: It'll begin on January one? How many women get together

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Speaker 2: with their friends this time of year and they're like,

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Speaker 2: we're going to start on January one? And that's exactly

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Speaker 2: what you're saying here, which is those two extremes, Right,

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Speaker 2: it's like all of the things, and then it's also

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Speaker 2: like but then none of the things, and that's just

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Speaker 2: not a way to live.

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Speaker 1: No, it's also really hard. I mean both are hard. Actually,

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Speaker 1: let's just be real. You know, so many I think

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Speaker 1: about even in my family, where it'll be like day

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Speaker 1: three of like a vegetable heavy pattern of eating, and

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Speaker 1: folks in my house will be like, can we just

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Speaker 1: get some like pizza for takeout? And they're like this

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Speaker 1: is too much and I'm like, but guys, this is

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Speaker 1: the consistency, right. It's the deciding to be intentional. And yes,

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Speaker 1: I'm a dietitian, so I know you know, but it's

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Speaker 1: the deciding to be intentional in saying, Okay, I'm going

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Speaker 1: to do these small things, but then also having that

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Speaker 1: I don't like to use the word accountability, but kind

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Speaker 1: of like self reflection. And then I really think about

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Speaker 1: what are the positive ways to self reflect so that

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Speaker 1: you can be honest with your choices and then look

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Speaker 1: back and say, Okay, how did I feel when I

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Speaker 1: did that?

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Speaker 3: So let's talk a little bit about that.

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Speaker 2: Then the positive ways that we can self reflect. Where

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Speaker 2: does someone begin with this, because I feel as though

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Speaker 2: just saying something like that can feel a little bit overwhelming.

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Speaker 1: Agreed. Agreed. So in our practice, we work with a

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Speaker 1: lot of people who have a diagnosis of a chronic condition,

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Speaker 1: so like diabetes, hypertension, cardiovascular disease, and Emily, if I

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Speaker 1: had said this maybe ten years ago, folks would have

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Speaker 1: been like, that's not me. And now people are finally like,

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Speaker 1: oh wow, we're talking about the majority of folks who

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Speaker 1: are navigating some of these chronic conditions, and me personally,

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Speaker 1: I'm a big tracker. You say, I have my order

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Speaker 1: ring on every morning I wake up, and I actually

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Speaker 1: do check my stats like I do like to have

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Speaker 1: insight about myself and with my patients and the other

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Speaker 1: dieticians in the practice can agree. We've found that when

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Speaker 1: people find a way to self monitor through tracking, right,

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Speaker 1: some people use apps like my Fitness Pal, and what

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Speaker 1: they do is they say, okay, I'm thinking about my

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Speaker 1: blood sugars or I'm thinking about my blood pressure. We

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Speaker 1: will say things like what's your protein and fiber intake

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Speaker 1: over the course of the day, And if it's blood pressure,

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Speaker 1: how are you monitoring how much salt you're consuming over

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Speaker 1: the course of the day, Not in an obsessive way,

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Speaker 1: but in pure informatics right, because then you can go

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Speaker 1: back and you can say, oh, I measured my blood pressure,

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Speaker 1: which we do have patients do at home on their own,

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Speaker 1: and then they can go back into a twenty four

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Speaker 1: hour recall and say, well, I recognize I ate x

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Speaker 1: Y and C and my blood pressure was higher, or

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Speaker 1: I ate x y and Z and I was swelling

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Speaker 1: or I ate X, Y and Z, and I didn't

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Speaker 1: sleep well. And then we say, let's go back a

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Speaker 1: couple days and take a look when you had more fiber,

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Speaker 1: when you had less added salt. Do you recall how

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Speaker 1: you felt on those days? And it's from an information perspective,

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Speaker 1: not a punitive or a diet perspective.

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Speaker 2: Yeah, I think that's really helpful. It also brings about

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Speaker 2: one of the questions that came in, and we're going

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Speaker 2: to go into a few of these today, talking about

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Speaker 2: the difficulty that can come hand in hand with tracking.

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Speaker 2: This listener said, I often get the advice to track

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Speaker 2: what I am eating, but I find that when I'm tracking,

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Speaker 2: when I'm putting in my I can get.

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Speaker 3: A little bit obsessive with it.

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Speaker 2: Is there any advice for getting to a place where

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Speaker 2: I can track without thinking I'm always overdoing something wrong.

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Speaker 1: I love that. I love it. One of the biggest

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Speaker 1: things that I've seen, Emily is that we actually receive

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Speaker 1: the messaging to eat less across the board, and when

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Speaker 1: we track, we're then aware of how much we're eating,

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Speaker 1: but we're going in it from the reduction mindset, and

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Speaker 1: I actually counseled the opposite, and I say to people,

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Speaker 1: take the calories away. I want you to think about

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Speaker 1: the quality of what you're consuming, right. I want you

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Speaker 1: to think about were you having high quality protein, whether

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Speaker 1: you're a vegetarian or you're an animal protein eater. Right.

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Speaker 1: If you're a vegetarian, are things like tofu showing up

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Speaker 1: in your pattern of eating? Are you having beans, nuts

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Speaker 1: and seeds in your pattern of eating? So really focus

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Speaker 1: on the quality of what's on your plate and the consistency.

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Speaker 1: If you see large gaps in the day where there's

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Speaker 1: no water and you've skipped a meal, then I say

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Speaker 1: to you, oh, that's an opportunity to make sure that

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Speaker 1: the next day a meal is put in. I also

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Speaker 1: think you know that there's some work that has to

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Speaker 1: be done with qualified therapists, because a lot of us

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Speaker 1: are just in that super diet mindset where we feel

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Speaker 1: like a we're not good enough and if we restrict

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Speaker 1: even harder will be better. And what I want to

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Speaker 1: tell people is number one, you are good enough, and

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Speaker 1: number two, I actually want you to honor your hunger

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Speaker 1: and nourish yourself. So as you're tracking, you know, do

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Speaker 1: like work with someone who can support your emotional health

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Speaker 1: so that you can look at this and say, Okay,

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Speaker 1: where can I add rather than what can I take away?

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Speaker 3: Yeah?

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Speaker 2: Yeah, that's such a valuable takeaway here, This concept that

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Speaker 2: you should be doing the inquiry into why is either

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Speaker 2: writing this down or not wanting to write X down

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Speaker 2: triggering me in some kind of way?

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Speaker 3: What emotions is that bringing up?

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Speaker 2: And rather than maybe ignoring those emotions, Just like with

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Speaker 2: everything else in life, when you can be honest with

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Speaker 2: yourself about what's going on, that is the only time then.

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Speaker 3: You can move forward and do something about it.

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Speaker 1: Agreed, one hundred percent. And there's always something to learn.

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Speaker 1: I had to do a lot of work to figure

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Speaker 1: out how salt can actually show up in my life.

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Speaker 1: And I have a few non negotiables Emily, and I

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Speaker 1: also understand that I've got a ton of education around nutrition,

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Speaker 1: so I really get the minutia. But let's say I'm

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Speaker 1: going out then it's a festive time. I have to

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Speaker 1: choose if I'm going to order off the menu regular

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Speaker 1: or if I'm going to have a few glasses of wine.

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Speaker 1: I have to make a choice. My body cannot hit both,

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Speaker 1: and that's not even from like a restrictive perspective. It's

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Speaker 1: a if I do both, the next morning, I will

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Speaker 1: wake up and my blood pressure will be elevated. And

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Speaker 1: so I say, if I'm going to go out and

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Speaker 1: I would like to have wine, then I'm actually having

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Speaker 1: a conversation with the waiter. Please ask them to, you know,

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Speaker 1: not any don't add any extra salt when they're finishing,

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Speaker 1: or I'd like to have more vegetables, Please go light

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Speaker 1: on the salt. And it's something that I've learned to

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Speaker 1: do with a lot of emotional help because I also

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Speaker 1: recognize that I might be in a signing with other

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Speaker 1: people who could just have it all, but my body

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Speaker 1: can't do that.

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Speaker 2: Yeah, And in that situation, what I would imagine and

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Speaker 2: how I would be feeling in that moment is well,

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Speaker 2: I don't want to inconvenience anybody.

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Speaker 3: But why are we so okay with inconveniencing ourselves rather

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Speaker 3: than asking what you're asking in this situation And this

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Speaker 3: example isn't like you are trying to climb everest or

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Speaker 3: move like the largest boulder. You're asking for a simple Hey,

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Speaker 3: if you don't mind, could you do this one small thing?

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Speaker 3: And I'm sure you're doing it in a way that

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Speaker 3: is extremely kind.

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Speaker 1: Oh. Absolutely. And so it's interesting because when I'm in

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Speaker 1: session with people, we talk about this justs like you said,

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Speaker 1: where are the places that you feel uncomfortable asking for support?

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Speaker 1: And how can we help you do ask for support

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Speaker 1: in a way that is less embarrassing for you. Because

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Speaker 1: also part of what people say back to me, Emily

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Speaker 1: is oh, but everyone's going to know that I'm different.

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Speaker 1: And I usually say, guess what. Once you do that,

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Speaker 1: I guarantee you two or other two or three other

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Speaker 1: people at the table will pipe up and say, oh, actually,

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Speaker 1: you know what or could we do? And then all

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Speaker 1: of a sudden you realize, huh, there's something that we're

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Speaker 1: all working on.

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Speaker 3: Yeah.

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Speaker 2: Yeah, And that communal experience makes it feel a lot

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Speaker 2: less alone. Something you said before you were talking about

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Speaker 2: the quality of the foods that we're putting into our body,

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Speaker 2: and you also said, don't even think about the calories,

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Speaker 2: a question that came in from another listener curious about protein.

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Speaker 2: This is something that I'm really trying to focus in

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Speaker 2: on for twenty twenty four, But I feel as though

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Speaker 2: all the recommendations coming my way are absolutely ludicrous. How

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Speaker 2: can someone eat this much protein in a day? What

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Speaker 2: am I supposed to do?

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Speaker 1: I love that? Okay, I hear you, I see you.

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Speaker 1: I know it's like, uh yeah. If there was the

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Speaker 1: time when people were like just go out and like

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Speaker 1: eat half a bison, and it's like, I get it.

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Speaker 1: It's it's not possible. This is what I say to people. Granted,

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Speaker 1: we understand that the recommendations, like the base recommendations are

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Speaker 1: point eight grams per kilogram, right, So for some people,

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Speaker 1: you know, and you do that based on your personal

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Speaker 1: body weight. For some people that base number is like WHOA,

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Speaker 1: I can't get it, and so what? And I also

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Speaker 1: know that as people go through the life cycle, the

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Speaker 1: recommendations change, so like for women in the third, fourth, fifth,

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Speaker 1: six decade, I've even heard some researchers saying aim for

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Speaker 1: twenty five grams of protein in each meal. Let's put

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Speaker 1: that in perspective. An egg is about six to eight grams.

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Speaker 1: So I understand when we're asking your listeners, like, how

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Speaker 1: am I going to do that? What I say is

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Speaker 1: take the numbers away and think about the composition of

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Speaker 1: the plate. Think about the types of protein that you

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Speaker 1: enjoy consuming, right, And how you can actually add them

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Speaker 1: into your breakfast, lunch, dinner, and is there a spot

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Speaker 1: for them in snacks. I love to encourage a combination

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Speaker 1: if people eat animal proteins of animal and plant protein.

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Speaker 1: So animal proteins, if you have eggs, you could totally

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Speaker 1: have a few eggs, right and then you're on your way.

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Speaker 1: You can and also add a little cheese if you're comfortable,

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Speaker 1: and if you want another animal protein with that. I

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Speaker 1: also love to see plant proteins and I completely count them.

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Speaker 1: I understand that they're not as bioavailable and people are

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Speaker 1: like I have to eat so much more plants to

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Speaker 1: get to the same, but still include them because with

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Speaker 1: the combination of the two, you're getting all these phyto

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Speaker 1: nutrients that we want your body to have, and it's

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Speaker 1: just a fantastic package. That's why I say, look at

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Speaker 1: the quality of what you're eating, and that's something you

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Speaker 1: can track right. You can say, like, I want to see,

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Speaker 1: you know, how much plant based protein I'm eating, how

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Speaker 1: many animal protein grams of animal protein I'm eating over

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Speaker 1: the course of the day, and adjust it to how

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Speaker 1: you're actually feeling.

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Speaker 2: Even just this morning, I had an omelet with two

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Speaker 2: eggs and one sausage link in there, and thankfully like

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Speaker 2: that was a meal that had about like thirty two

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Speaker 2: grams of protein. But not every morning do I have

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Speaker 2: time to create omelet or sit down and really dive

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Speaker 2: into something like that. So it can be a little

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Speaker 2: bit stressful, especially because you're trying at least I can

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Speaker 2: say I'm trying to really start off the day on

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Speaker 2: the right foot.

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Speaker 1: Yeah, you know, it's so funny that you said that,

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Speaker 1: because I had a very similar breakfast this morning. I

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Speaker 1: like to remind folks that we're not aiming for a perfection.

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Speaker 1: Like I personally me may a fella, not the dietician me,

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Speaker 1: may a fella. I do not believe that aiming for

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Speaker 1: perfection is anything that is positive for anyone. What I

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Speaker 1: rather think is that we should think about what are

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Speaker 1: the small steps that I can take day after day

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Speaker 1: that feel good and get me somewhat closer to what

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Speaker 1: it is that I want to be doing on the whole.

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Speaker 1: Not where you want to be, but what you want

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Speaker 1: to be doing on the whole. And I think so

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Speaker 1: much of our society is really focused on attaining something.

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Speaker 1: But I think it's so hard. You know what, I mean,

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Speaker 1: and I sit with people day after day and have

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Speaker 1: these conversations, and I realize that folks are confused. They're like, well,

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Speaker 1: I was told, like you're a listener, that I need

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Speaker 1: to have this much protein. I didn't do it, Therefore

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Speaker 1: I failed. And it's like, no, these are just things,

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Speaker 1: these are benchmarks, these are ideas, and when you work

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Speaker 1: toward the idea, then you're actually engaged in the activity

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Speaker 1: of supporting yourself. You may get there, and if you do,

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Speaker 1: I'm so rooting for you. And you may have a

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Speaker 1: long time to get there. And if that's the case,

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Speaker 1: I'm still rooting for you.

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Speaker 2: What a gift, though, right, What a gift that you're

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Speaker 2: taking the time to invest in your personal health en betterment.

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Speaker 3: And that is a lens to approach this from.

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Speaker 2: Just like with the adoption of any habit, it seems

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Speaker 2: to me that specifically with nutrition, if you're going to

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Speaker 2: be making big shifts, big changes, it's really important to

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Speaker 2: know your personal why.

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Speaker 3: Can you talk to me a little bit about that?

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Speaker 1: One hundred percent, Emily, I love that so much. Know

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Speaker 1: your why? Why are you doing this? Right? I always

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Speaker 1: like to tell people, say to yourself in the why

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Speaker 1: some people, patients of mine will come to me and say,

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Speaker 1: I'm doing this so I can see my grandchildren X,

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Speaker 1: And I'm like, but what about you? Oh, but I

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Speaker 1: don't have any needs. Is there something that you want

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Speaker 1: to do. I'm a huge vacation person. My patients know,

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Speaker 1: whatever your financial needs are, I will find a vacation

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Speaker 1: that fits your budget and I will I will help

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Speaker 1: you to get there, you know, I mean from an

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Speaker 1: emotional perspective. But what is the why? Right? Do you

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Speaker 1: have the desire to, you know, go on a longer

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Speaker 1: walk without having a hard time breathing, which some people

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Speaker 1: come to us and that's their case, that's what they're experiencing.

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Speaker 1: Do you want to sleep while through the night? And

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Speaker 1: here's the thing. When we start to break down sleep,

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Speaker 1: people talk about things like tingling, nonebeness, You're going to

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Speaker 1: be waking up sweating, and all of this is as

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Speaker 1: a result of conditions that are not well managed. And

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Speaker 1: people don't recognize those things. They're like, oh, I'm always

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Speaker 1: accustomed to just having a bad sleep. And I'm like, well,

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Speaker 1: would you like to have a good sleep? Right? So

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Speaker 1: what are the things that you can do for you

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Speaker 1: where you're centering yourself in the why and then a

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Speaker 1: little bit of a future thought, right, like, oh, do

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Speaker 1: you want to go on a vacation and do you

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Speaker 1: want to enjoy the vacation and be able to embulate

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Speaker 1: and get around and take part in all the activities

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Speaker 1: super what does that look like for you? Do you

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Speaker 1: want to have digestive health where I'm going to say

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Speaker 1: you're having regular balancements, you know what I mean? But

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Speaker 1: so many of my patients come and they're like, I

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Speaker 1: don't go to the bathroom and they're like and it

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Speaker 1: feels terrible, and I'm like, I know it does.

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Speaker 3: Yeah.

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Speaker 1: So it's like, you know, what are these things that

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Speaker 1: you want to do for you? And there's nothing from

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Speaker 1: my perspective that's too small. Do you want shiny hair?

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Speaker 1: Do you want glowing skin? Do you want your eyes?

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Speaker 1: The whites to be nice and white? You know, like

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Speaker 1: those things to me are just as important as having

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Speaker 1: level blood sugars. If that's what's valuable to the patient.

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Speaker 2: You've piqued my interest because is there like some secret

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Speaker 2: recipe here that we need to know about about shinier

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Speaker 2: hair and better looking skin and whiter eyes or am

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Speaker 2: I just missing the point.

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Speaker 1: Listen. Actually, I have to do a shout out to

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Speaker 1: my friend doctor Whitney Bow because she totally put me

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Speaker 1: on to the link between what we eat and our skin,

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Speaker 1: and she's like so spot on with it. She's done

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Speaker 1: years and years of research between like the gut, the

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Speaker 1: brain and the skin microbiome. Emily, I mean, I'm totally

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Speaker 1: in love with her.

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Speaker 2: But yes, okay, so I'm going to need you gut

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Speaker 2: to connect us because I'm going to have her on

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Speaker 2: the show next. I won't make you go into all

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Speaker 2: of it, but is there like one thing that maybe

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Speaker 2: you could tell me about.

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Speaker 1: Yeah, so I'll say two things. It's actually hydration, right,

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Speaker 1: and believe it or not, many of us when we

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Speaker 1: hydrate we think of water. Water is great, but we

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Speaker 1: also want some electrolytes to help that water get into

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Speaker 1: our cells, as you know, especially in the summertime, especially

436
00:24:30,280 --> 00:24:33,200
Speaker 1: as we move around more. And so it's a combination

437
00:24:33,640 --> 00:24:37,080
Speaker 1: of water with electrolytes. It can be mineral water, but

438
00:24:37,119 --> 00:24:40,879
Speaker 1: you can also infuse it yourself with fruits seeking vegetables

439
00:24:40,880 --> 00:24:44,120
Speaker 1: in there. You can do herbal teas, you can use

440
00:24:44,280 --> 00:24:48,280
Speaker 1: you know, electrolyte packets. I truthfully am comfortable with whatever

441
00:24:48,320 --> 00:24:51,760
Speaker 1: people want to add to their water that's not added sugar,

442
00:24:52,480 --> 00:24:54,919
Speaker 1: because I do like your hydration to really be as

443
00:24:54,960 --> 00:24:57,120
Speaker 1: effective as possible. That's not too Let me go back

444
00:24:57,160 --> 00:25:00,440
Speaker 1: and reframe that, because if you are working out quite

445
00:25:00,480 --> 00:25:02,200
Speaker 1: a bit, I do like folks to put a packet

446
00:25:02,200 --> 00:25:03,879
Speaker 1: of honey in there with a little bit of lemon

447
00:25:03,880 --> 00:25:07,120
Speaker 1: and salt or some orange juice, like after a heavy

448
00:25:07,160 --> 00:25:12,720
Speaker 1: duty workout. So yeah, that's a rephrase. Fiber fiber, fiber, fiber, fiber,

449
00:25:12,920 --> 00:25:17,439
Speaker 1: Like if I could plug fiber, that would be like

450
00:25:17,600 --> 00:25:20,919
Speaker 1: the thing that I'm running through the streets with heads

451
00:25:20,960 --> 00:25:26,080
Speaker 1: of collars, like big long leafy greens like the rainbow chard,

452
00:25:26,320 --> 00:25:31,520
Speaker 1: just clapping them together, like eat the fiber. The visual, yes,

453
00:25:32,040 --> 00:25:37,800
Speaker 1: but it's you know fiber really, especially those non digestible carbohydrates,

454
00:25:37,800 --> 00:25:42,240
Speaker 1: So things like Jerusalem artichokes, like the skins of almonds,

455
00:25:42,600 --> 00:25:46,680
Speaker 1: the skins of walnuts, all of those you know, non

456
00:25:46,720 --> 00:25:50,920
Speaker 1: digestible carbohydrates go and they ferment in the gut and

457
00:25:51,000 --> 00:25:56,160
Speaker 1: create these gorgeous short chain fatty acids that just think

458
00:25:56,200 --> 00:25:59,919
Speaker 1: of it like a sprinkling of fertilizer on a flower.

459
00:26:01,240 --> 00:26:04,240
Speaker 1: And what we really want is your gut to be

460
00:26:04,359 --> 00:26:10,560
Speaker 1: this gorgeous meadow of just a diversity of all colors, vivid,

461
00:26:10,680 --> 00:26:12,480
Speaker 1: like you know what I mean, like a Pixar movie.

462
00:26:12,800 --> 00:26:16,440
Speaker 1: You want it really healthy in there. And when we

463
00:26:16,600 --> 00:26:20,240
Speaker 1: eat high quantities of fiber, not only are we doing

464
00:26:20,320 --> 00:26:22,719
Speaker 1: great things for our gut, but it's also having a

465
00:26:22,720 --> 00:26:27,720
Speaker 1: beneficial impact on our skin. So those would be my

466
00:26:27,960 --> 00:26:33,359
Speaker 1: two big plugs for skin would be water and fiber.

467
00:26:34,359 --> 00:26:35,240
Speaker 3: Water and fiber.

468
00:26:35,600 --> 00:26:39,640
Speaker 2: Okay, another listener question that came in. I have been

469
00:26:39,880 --> 00:26:43,439
Speaker 2: in a healthy imbalanced calorie deficit losing weight at a

470
00:26:43,520 --> 00:26:46,680
Speaker 2: safe at a safe pace for the last couple of months,

471
00:26:46,720 --> 00:26:49,680
Speaker 2: and I'm really excited about it. My thing, though, is

472
00:26:49,680 --> 00:26:51,800
Speaker 2: is that I'm about to start training more and I

473
00:26:51,880 --> 00:26:54,840
Speaker 2: know that my body needs more fuel to accommodate for

474
00:26:54,920 --> 00:26:59,119
Speaker 2: this change. How can I keep this positive progress without

475
00:26:59,119 --> 00:27:01,360
Speaker 2: feeling appstely famous during the day.

476
00:27:01,720 --> 00:27:06,480
Speaker 1: Oh my gosh, that's a heavy duty question. So the

477
00:27:06,560 --> 00:27:10,520
Speaker 1: first thing that I would say to your patient, is

478
00:27:10,680 --> 00:27:14,680
Speaker 1: there one hundred percent correct that they're going to need

479
00:27:14,720 --> 00:27:21,080
Speaker 1: to increase their fuel to support the training. Amazing job

480
00:27:21,520 --> 00:27:26,280
Speaker 1: at safe sustainable weight loss. Amazing job there. And I

481
00:27:26,320 --> 00:27:29,960
Speaker 1: think that the fact that they pinpointed the safe right

482
00:27:30,240 --> 00:27:33,080
Speaker 1: is really important because some people do want to lose

483
00:27:33,119 --> 00:27:36,639
Speaker 1: weight and to do it safely is the key. So

484
00:27:36,760 --> 00:27:40,040
Speaker 1: not the crash, not the extreme, but in a mindful

485
00:27:40,080 --> 00:27:44,760
Speaker 1: and intentional way where they're getting enough protein, fats, cards,

486
00:27:45,320 --> 00:27:47,760
Speaker 1: you know, all of those are showing up in a

487
00:27:47,840 --> 00:27:51,879
Speaker 1: beautiful kind of package day to day. I would say,

488
00:27:52,520 --> 00:27:55,520
Speaker 1: if you have access, reach out to a dietician who

489
00:27:55,560 --> 00:28:00,360
Speaker 1: can help you actually tailor the increases according to what

490
00:28:00,400 --> 00:28:04,800
Speaker 1: you're doing and also based on your age and stage

491
00:28:04,840 --> 00:28:08,879
Speaker 1: in the life cycle, because you will want to begin

492
00:28:09,160 --> 00:28:14,080
Speaker 1: to time some of your meals in relation to those

493
00:28:15,440 --> 00:28:20,240
Speaker 1: longer duration and higher intensity activities so that you're replenishing

494
00:28:20,320 --> 00:28:25,120
Speaker 1: the right stores. Protein will become very important, as will

495
00:28:25,160 --> 00:28:29,520
Speaker 1: your carbohydrate intake. So kudos to you for saying, like,

496
00:28:29,720 --> 00:28:34,000
Speaker 1: what do I do if you've got health insurance, call

497
00:28:34,040 --> 00:28:37,320
Speaker 1: your dietician on your insurance and have them work with

498
00:28:37,400 --> 00:28:41,160
Speaker 1: you so that you can really make sure that a

499
00:28:41,400 --> 00:28:53,480
Speaker 1: you don't go into rapid unintentional Plus.

500
00:28:49,680 --> 00:28:52,920
Speaker 2: Taking a break from today's episode to talk to you

501
00:28:53,160 --> 00:28:58,040
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503
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504
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505
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506
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507
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508
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Speaker 2: This is not an over exaggeration that I do not

509
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Speaker 2: look forward to the moment where I shake up my

510
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511
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512
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Speaker 3: Swing of things.

513
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Speaker 2: I love being intentional with my morning routine. It truly

514
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Speaker 2: sets me up for all of the good things that

515
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Speaker 2: are headed my way throughout the day. And I also

516
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517
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518
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519
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520
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Speaker 3: I know visual, but.

521
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Speaker 2: It's the perfect amount of sweetness, a hint of pineapple

522
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Speaker 2: that makes this something I can actually enjoy, unlike all

523
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Speaker 2: those other ones I talked about. It feels so good

524
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Speaker 2: to give back to my body and I know that

525
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526
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527
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534
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535
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536
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Speaker 3: I use their app on the regular.

537
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538
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539
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540
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541
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542
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543
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544
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545
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546
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547
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548
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549
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550
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551
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552
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553
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554
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555
00:32:15,360 --> 00:32:19,640
Speaker 2: On the topic of balance here, which seems to be

556
00:32:19,760 --> 00:32:21,800
Speaker 2: a through line when we're talking about how to make

557
00:32:21,840 --> 00:32:25,000
Speaker 2: healthy shifts in the new year, a question came in,

558
00:32:25,120 --> 00:32:28,479
Speaker 2: what are some realistic tips to achieve the quote unquote

559
00:32:28,560 --> 00:32:31,400
Speaker 2: eighty twenty balance that everybody talks about.

560
00:32:31,640 --> 00:32:34,360
Speaker 1: I love it. So it's so interesting, you know, I

561
00:32:34,480 --> 00:32:37,480
Speaker 1: laugh because everyone in my circle does talk about the

562
00:32:37,520 --> 00:32:40,360
Speaker 1: eighty twenty balance, and Emily, I still don't understand it,

563
00:32:41,200 --> 00:32:44,000
Speaker 1: so full disculture. I'm like, what, so, like eighty percent

564
00:32:44,040 --> 00:32:46,760
Speaker 1: of the time your quote unquote like following the program

565
00:32:46,760 --> 00:32:48,560
Speaker 1: and then twenty percent of the time you go ham,

566
00:32:48,680 --> 00:32:52,520
Speaker 1: I'm like, uh okay, okay, yeah, So I'm still trying

567
00:32:52,560 --> 00:32:55,440
Speaker 1: to wrap my head around it. As a clinician, I

568
00:32:55,560 --> 00:33:00,000
Speaker 1: get it in theory, and so usually what I actually

569
00:33:00,240 --> 00:33:05,160
Speaker 1: say to folks is is there a way for you

570
00:33:05,440 --> 00:33:10,360
Speaker 1: to figure out what moderation looks like on your path?

571
00:33:11,080 --> 00:33:14,760
Speaker 1: Because I do think there's something about these eighty twenty

572
00:33:14,800 --> 00:33:19,040
Speaker 1: where it is I'm good, I'm bad, And I wonder

573
00:33:19,240 --> 00:33:21,600
Speaker 1: if and I know that this is not the case

574
00:33:21,640 --> 00:33:24,360
Speaker 1: for everyone, like this is like pie in the sky,

575
00:33:24,880 --> 00:33:30,640
Speaker 1: But I wonder if you're able to create meals and

576
00:33:30,760 --> 00:33:35,200
Speaker 1: eating with desire, because I think we should eat what

577
00:33:35,280 --> 00:33:42,920
Speaker 1: we want desire flavor, an abundance of color at the forefront,

578
00:33:43,360 --> 00:33:49,959
Speaker 1: and something sweet if you so choose, whenever you want it.

579
00:33:50,920 --> 00:33:53,560
Speaker 1: For example, I have some patients who are like I

580
00:33:53,600 --> 00:33:55,800
Speaker 1: have one patient in particular who at the end of

581
00:33:55,840 --> 00:33:59,840
Speaker 1: the evening, every evening, they have a tiny bowl of

582
00:34:00,600 --> 00:34:02,880
Speaker 1: like some kind of savory thing because that's their love.

583
00:34:03,320 --> 00:34:06,200
Speaker 1: A small bowl of this savory thing and like a

584
00:34:06,240 --> 00:34:09,480
Speaker 1: little tiny pinky of whiskey every evening, and that is

585
00:34:09,520 --> 00:34:13,040
Speaker 1: their jam. And we have decided that we're going to

586
00:34:13,160 --> 00:34:17,840
Speaker 1: leave that alone, right like, we're going to leave it alone.

587
00:34:17,880 --> 00:34:20,279
Speaker 1: And so I didn't even know if that would fit

588
00:34:20,320 --> 00:34:26,600
Speaker 1: into eighty twenty because it's every single day. But what

589
00:34:26,880 --> 00:34:30,560
Speaker 1: that little tiny bowl of whatever savory thing they're having.

590
00:34:30,680 --> 00:34:34,480
Speaker 1: Allows them to do is to say, oh, you know what,

591
00:34:34,600 --> 00:34:36,600
Speaker 1: I have what I want to have, and I'm not

592
00:34:36,640 --> 00:34:42,359
Speaker 1: restricting myself. And I think that there is something that

593
00:34:42,400 --> 00:34:47,440
Speaker 1: we all have to figure out around our food triggers

594
00:34:47,880 --> 00:34:50,239
Speaker 1: and the things in our mind that we have quantified

595
00:34:50,239 --> 00:34:53,520
Speaker 1: as quote unquote not good, to do like a re

596
00:34:53,640 --> 00:34:56,359
Speaker 1: examination of like why do we think those things are

597
00:34:56,360 --> 00:34:58,760
Speaker 1: not good? And look, I'm clear, I don't want folks

598
00:34:58,800 --> 00:35:01,680
Speaker 1: eating chips for breakfast. That's not what I'm saying. What

599
00:35:01,719 --> 00:35:05,240
Speaker 1: I'm saying is how do we create patterns of eating

600
00:35:05,680 --> 00:35:10,719
Speaker 1: that really support our desired health outcomes over time, with

601
00:35:11,000 --> 00:35:15,120
Speaker 1: space for things that we may not deem as perfect.

602
00:35:15,719 --> 00:35:21,080
Speaker 2: Yeah, yeah, you know this concept of don't eliminate anything entirely.

603
00:35:21,360 --> 00:35:24,960
Speaker 2: And also you mentioned the pinky of whiskey is gonna

604
00:35:24,960 --> 00:35:27,120
Speaker 2: bring us to the question that you know is coming

605
00:35:27,160 --> 00:35:27,640
Speaker 2: your way.

606
00:35:27,920 --> 00:35:28,799
Speaker 3: It's January.

607
00:35:28,880 --> 00:35:31,920
Speaker 2: People are cutting out alcohol, other people are feeling guilty

608
00:35:31,960 --> 00:35:34,319
Speaker 2: that they're not cutting out alcohol. So I think this

609
00:35:34,400 --> 00:35:37,400
Speaker 2: is actually a two part One is that finger of

610
00:35:37,440 --> 00:35:39,719
Speaker 2: whiskey every day at all problematic?

611
00:35:39,800 --> 00:35:42,000
Speaker 3: Or can I get it on this habit? And then

612
00:35:42,040 --> 00:35:44,440
Speaker 3: two just talk to me about dry January.

613
00:35:44,800 --> 00:35:48,920
Speaker 1: Here's the thing that's interesting. I actually do not recommend

614
00:35:48,960 --> 00:35:53,640
Speaker 1: that people drink daily. However, I do have patients who

615
00:35:54,000 --> 00:35:58,920
Speaker 1: used to drink significant amounts, and that is actually part

616
00:35:58,960 --> 00:36:03,560
Speaker 1: of their harm. Reduction is that reduction, right, So it

617
00:36:03,680 --> 00:36:06,680
Speaker 1: depends on where you're starting. If you don't drink, don't start.

618
00:36:06,840 --> 00:36:09,319
Speaker 1: That's just what I say. If you do drink, let's

619
00:36:09,320 --> 00:36:14,320
Speaker 1: think about what the reduction looks like. Alcohols are toxin Emily,

620
00:36:14,360 --> 00:36:17,839
Speaker 1: there's no if answer butts about it. The body recognizes

621
00:36:17,880 --> 00:36:20,800
Speaker 1: it that way. The way that it metabolizes it quite

622
00:36:20,880 --> 00:36:25,319
Speaker 1: literally wreaks havoc on us over time and increases our

623
00:36:25,400 --> 00:36:29,239
Speaker 1: risk for all cause mortality. So when we just look

624
00:36:29,280 --> 00:36:32,680
Speaker 1: at it like that, I'm always like, oh, well, that's

625
00:36:32,719 --> 00:36:36,800
Speaker 1: just what it is. The second part is dry January.

626
00:36:37,320 --> 00:36:42,440
Speaker 1: I actually am becoming more interested with my patients in

627
00:36:42,760 --> 00:36:48,320
Speaker 1: the idea of sober curiosity, right, examining what it looks

628
00:36:48,440 --> 00:36:53,960
Speaker 1: like when you drink, figuring out how you feel based

629
00:36:53,960 --> 00:36:57,840
Speaker 1: on the quantity and what you drink, and then figuring

630
00:36:57,880 --> 00:37:01,920
Speaker 1: out how you feel when you own it from your routine.

631
00:37:03,400 --> 00:37:07,840
Speaker 1: Most people report feeling better. And then I'd also like

632
00:37:07,920 --> 00:37:10,239
Speaker 1: to think about, well, what does it look like when

633
00:37:10,280 --> 00:37:14,120
Speaker 1: you celebrate with alcohol? What does it look like when

634
00:37:14,160 --> 00:37:19,920
Speaker 1: you celebrate with alcohol? And doing an investigation there for

635
00:37:20,000 --> 00:37:23,000
Speaker 1: the folks who are like, I'm so guilty, I'm not

636
00:37:23,040 --> 00:37:28,000
Speaker 1: doing dry January, I say, do an investigation. Right, you

637
00:37:28,040 --> 00:37:30,359
Speaker 1: don't have to do dry January if you don't want to,

638
00:37:31,360 --> 00:37:34,080
Speaker 1: but do an investigation. Start to look at like, what

639
00:37:34,280 --> 00:37:37,960
Speaker 1: is your relationship to alcohol? How do you act when

640
00:37:37,960 --> 00:37:42,560
Speaker 1: you're on it? A colleague of mindset something so great recently,

641
00:37:43,520 --> 00:37:45,839
Speaker 1: which I love. She's like, it doesn't ever get better

642
00:37:45,840 --> 00:37:48,880
Speaker 1: after the seventh drink, second drink, It never gets better

643
00:37:48,960 --> 00:37:52,680
Speaker 1: after the second drink. In fact, it goes downhill. And

644
00:37:52,760 --> 00:37:57,040
Speaker 1: I said to her, facts, facts, facts I know. And

645
00:37:57,200 --> 00:38:03,520
Speaker 1: alcohol is it's the most socially accepted drug. Folks will

646
00:38:03,560 --> 00:38:06,680
Speaker 1: shame you for having a second piece of cake, but

647
00:38:06,800 --> 00:38:10,040
Speaker 1: they will easily hand you your third glass of champagne.

648
00:38:10,680 --> 00:38:13,839
Speaker 2: It's so true, it's so true. I appreciate what you

649
00:38:13,880 --> 00:38:16,759
Speaker 2: said about learning what quote unquote works for you and

650
00:38:16,840 --> 00:38:21,720
Speaker 2: your body and knowing how different beverages perhaps make you feel.

651
00:38:22,000 --> 00:38:24,960
Speaker 2: For instance, I know that we were talking about whiskey.

652
00:38:25,120 --> 00:38:28,880
Speaker 2: I love to drink bourbon, and I can have two,

653
00:38:28,880 --> 00:38:32,439
Speaker 2: maybe three glasses of bourbon and wake up the next

654
00:38:32,480 --> 00:38:35,640
Speaker 2: morning and I don't necessarily feel any worse for the wear,

655
00:38:35,960 --> 00:38:38,719
Speaker 2: Whereas if I was to have three glasses of red wine,

656
00:38:39,040 --> 00:38:41,719
Speaker 2: I'm probably gonna feel groggy. I'm gonna feel a little

657
00:38:41,719 --> 00:38:44,680
Speaker 2: bit hungover. I'm likely going to procrastinate whatever I have

658
00:38:44,760 --> 00:38:45,640
Speaker 2: on tap that day.

659
00:38:45,960 --> 00:38:48,800
Speaker 3: So I have an understanding of what works.

660
00:38:48,880 --> 00:38:51,440
Speaker 2: I use that in air quotes, knowing that we're talking

661
00:38:51,440 --> 00:38:54,280
Speaker 2: about toxins. Hear, but what works for me and my body,

662
00:38:54,320 --> 00:38:56,320
Speaker 2: if that is something that I'm going to go about doing,

663
00:38:56,760 --> 00:38:57,160
Speaker 2: I hear you.

664
00:38:57,200 --> 00:39:00,640
Speaker 1: One hundred percent. And from a personal perspective, I found

665
00:39:00,760 --> 00:39:04,480
Speaker 1: that like Monday through Friday there's no alcohol for me,

666
00:39:05,160 --> 00:39:08,360
Speaker 1: and then you know, Saturday and Sunday, I may have

667
00:39:08,400 --> 00:39:10,839
Speaker 1: two glasses of wine, and then if if I'm with

668
00:39:10,880 --> 00:39:13,360
Speaker 1: my friends, we do have fun. But then I'm like

669
00:39:13,400 --> 00:39:16,280
Speaker 1: halfway through and I'm like, oh, this is a bad idea.

670
00:39:16,920 --> 00:39:19,360
Speaker 1: Like it's a terrible idea. I mean, but that's also

671
00:39:19,480 --> 00:39:22,560
Speaker 1: to say that, you know, That's why I said, we're

672
00:39:22,600 --> 00:39:25,880
Speaker 1: all working through things, you know, and for some of

673
00:39:25,960 --> 00:39:28,920
Speaker 1: us it's alcohol, for some of it it's food. For

674
00:39:29,040 --> 00:39:33,160
Speaker 1: some of it's it's movement. For some of us it's

675
00:39:33,520 --> 00:39:36,160
Speaker 1: you know, getting out of the house. All the things

676
00:39:36,760 --> 00:39:42,440
Speaker 1: are different, but we're all engaged in these small step shifts.

677
00:39:43,040 --> 00:39:47,319
Speaker 1: And what I think is so interesting is that there

678
00:39:47,560 --> 00:39:52,839
Speaker 1: is societal judgment. It's very different. Based on what you're

679
00:39:52,880 --> 00:39:56,399
Speaker 1: working on. You will get leeway for certain conversations where

680
00:39:56,400 --> 00:39:59,839
Speaker 1: other conversations people will downright look at you and say, well,

681
00:40:00,080 --> 00:40:02,319
Speaker 1: it's your fault with the bank on their hip.

682
00:40:03,360 --> 00:40:03,720
Speaker 3: Yeah.

683
00:40:03,920 --> 00:40:07,239
Speaker 2: I think it's also very critical when it comes to

684
00:40:07,680 --> 00:40:11,319
Speaker 2: whatever that small shift you're trying to make, to pay

685
00:40:11,520 --> 00:40:16,720
Speaker 2: attention to both who you're surrounding yourself with and how

686
00:40:16,920 --> 00:40:21,040
Speaker 2: people treat you, knowing that this is a priority to you.

687
00:40:21,120 --> 00:40:23,000
Speaker 2: If there are going to be people in your life

688
00:40:23,040 --> 00:40:26,280
Speaker 2: that shame you for wanting to do this inquisitory work

689
00:40:26,520 --> 00:40:30,000
Speaker 2: into what is your relationship with alcohol or perhaps what

690
00:40:30,120 --> 00:40:33,880
Speaker 2: is your relationship as we were talking about before, with salts.

691
00:40:33,880 --> 00:40:37,120
Speaker 2: They're going to give you flack because you're interested in

692
00:40:37,160 --> 00:40:40,239
Speaker 2: seeing what different strategies might work for you to make

693
00:40:40,239 --> 00:40:42,880
Speaker 2: you feel better in your body, then that might not

694
00:40:42,920 --> 00:40:44,840
Speaker 2: be someone that you want to keep around in your circle.

695
00:40:45,280 --> 00:40:48,759
Speaker 1: I agree. So this is the other part that we

696
00:40:48,880 --> 00:40:50,919
Speaker 1: talk to our patients about, like you said, is what's

697
00:40:50,920 --> 00:40:55,200
Speaker 1: your community? Right? Who are the people that you are

698
00:40:55,280 --> 00:40:58,759
Speaker 1: spending your time with and who are supporting you as

699
00:40:58,800 --> 00:41:02,680
Speaker 1: you prioritize yourself up because don't forget. Sometimes when we

700
00:41:02,719 --> 00:41:05,040
Speaker 1: start to say I put me in the center, folks

701
00:41:05,080 --> 00:41:07,239
Speaker 1: who've known us for a long time are like, oh,

702
00:41:07,480 --> 00:41:09,239
Speaker 1: I don't know about that. I liked you how you were.

703
00:41:10,280 --> 00:41:12,520
Speaker 1: So it's it's you know what I mean, Because it's

704
00:41:12,520 --> 00:41:14,640
Speaker 1: hard because then it's like all of a sudden, it's like, oh,

705
00:41:14,760 --> 00:41:17,000
Speaker 1: you're still having fun, but you're not doing what we're doing.

706
00:41:17,360 --> 00:41:19,400
Speaker 1: And it makes people self reflect in a way that

707
00:41:19,440 --> 00:41:24,080
Speaker 1: maybe they're not ready for. That's where that community comes in.

708
00:41:24,840 --> 00:41:28,239
Speaker 1: And I have found that patients of mine who are

709
00:41:28,280 --> 00:41:34,719
Speaker 1: really wanting to have this deep internal change need community support.

710
00:41:35,120 --> 00:41:38,040
Speaker 1: People can find support in different ways. You can use

711
00:41:38,400 --> 00:41:41,000
Speaker 1: like my fitness Pow. The app has you know, a

712
00:41:41,040 --> 00:41:43,600
Speaker 1: community in there. You can sign up for programs like

713
00:41:44,040 --> 00:41:47,439
Speaker 1: the Small Steps Big Wins. You know you can do

714
00:41:47,520 --> 00:41:50,880
Speaker 1: that and you'll be guided with community over the course

715
00:41:50,920 --> 00:41:54,200
Speaker 1: of time, you know, with with ideas for recipes and

716
00:41:54,680 --> 00:41:57,120
Speaker 1: so there's things that you can do. You can have

717
00:41:57,200 --> 00:42:01,920
Speaker 1: community in therapy groups. You can have community in your

718
00:42:02,000 --> 00:42:02,720
Speaker 1: running groups.

719
00:42:03,440 --> 00:42:08,960
Speaker 2: There is a moment for many where they think about

720
00:42:09,520 --> 00:42:12,759
Speaker 2: the benefits of joining a community, but feel that hesitancy

721
00:42:12,840 --> 00:42:16,840
Speaker 2: that can come with trying something new. So in that case,

722
00:42:17,320 --> 00:42:21,920
Speaker 2: I would recommend to begin by sharing with anyone right,

723
00:42:22,080 --> 00:42:26,279
Speaker 2: opening up to a friend, a family member, experiencing how

724
00:42:26,360 --> 00:42:30,719
Speaker 2: that feels, experiencing what it's like to feel supported, and

725
00:42:30,760 --> 00:42:34,880
Speaker 2: then maybe use that initial interaction as your great way

726
00:42:35,120 --> 00:42:40,040
Speaker 2: into trying a new community, into meeting other people, knowing

727
00:42:40,120 --> 00:42:43,560
Speaker 2: that you are worthy of that level of support and

728
00:42:43,600 --> 00:42:46,120
Speaker 2: that there are just as we said a few times

729
00:42:46,160 --> 00:42:50,160
Speaker 2: in this discussion, other people that feel like you feel exactly.

730
00:42:50,440 --> 00:42:52,960
Speaker 1: And you know what else popped into my mind as

731
00:42:53,000 --> 00:42:55,360
Speaker 1: you were saying that I have a friend who's a

732
00:42:55,400 --> 00:42:59,320
Speaker 1: serious crafter, Emily, this woman kid the things that she

733
00:42:59,400 --> 00:43:02,399
Speaker 1: can make extraordinary. But then I also realize that that's

734
00:43:02,400 --> 00:43:06,680
Speaker 1: a form of healing, right, And so there are things

735
00:43:06,680 --> 00:43:10,200
Speaker 1: that are outside of the wellness sphere that also make

736
00:43:10,239 --> 00:43:14,640
Speaker 1: it possible for you to continue those quote unquote quote

737
00:43:14,680 --> 00:43:19,360
Speaker 1: unquote wellness activities right Because we can't be singularly focused.

738
00:43:19,400 --> 00:43:22,160
Speaker 1: We actually have to step back and expand and have

739
00:43:22,239 --> 00:43:26,160
Speaker 1: experience so that then we can dial back into ourselves.

740
00:43:26,600 --> 00:43:29,920
Speaker 3: Yeah. So another question that came in.

741
00:43:30,400 --> 00:43:33,520
Speaker 2: I know that I do want to make some quote

742
00:43:33,600 --> 00:43:37,880
Speaker 2: unquote healthy shifts in my eating over the next month

743
00:43:38,000 --> 00:43:41,720
Speaker 2: or two, but I'm not exactly what an accessible shift

744
00:43:41,880 --> 00:43:44,280
Speaker 2: is to make for me. I'm not looking to overhaul

745
00:43:44,320 --> 00:43:46,200
Speaker 2: my diet. I just know that I want to do

746
00:43:46,280 --> 00:43:49,560
Speaker 2: something good for me and my body. What's a recommendation

747
00:43:49,680 --> 00:43:50,319
Speaker 2: that you have for me?

748
00:43:50,880 --> 00:43:53,720
Speaker 1: Okay, so I hear a few things. I'm not looking

749
00:43:53,760 --> 00:43:57,040
Speaker 1: to overhaul my diet. I want to do something that's

750
00:43:57,080 --> 00:44:00,520
Speaker 1: good for me and my body. So I'm not even

751
00:44:00,560 --> 00:44:02,680
Speaker 1: going to say like a nutrition thing for this person.

752
00:44:03,360 --> 00:44:05,840
Speaker 1: I'm actually going to say I would encourage them to

753
00:44:05,880 --> 00:44:09,800
Speaker 1: think about sleep and sunlight. Depending on where they are

754
00:44:09,880 --> 00:44:12,080
Speaker 1: in the US, and I assume that your listener base

755
00:44:12,200 --> 00:44:16,120
Speaker 1: is mostly in like the northern hemisphere, I encourage this

756
00:44:16,200 --> 00:44:19,800
Speaker 1: person to get outside before noon and get some sunlight.

757
00:44:20,840 --> 00:44:24,719
Speaker 1: Does wonders for vitamin de synthesis, also does wonders for

758
00:44:24,880 --> 00:44:29,160
Speaker 1: just generally feeling well. So that's number one, And then

759
00:44:29,160 --> 00:44:31,960
Speaker 1: I'm going to I would encourage them to do a

760
00:44:31,960 --> 00:44:35,560
Speaker 1: little thinking around their sleep, hygiene and ways that they

761
00:44:35,560 --> 00:44:36,359
Speaker 1: can optimize that.

762
00:44:37,719 --> 00:44:38,239
Speaker 3: I love that.

763
00:44:38,480 --> 00:44:41,080
Speaker 2: Now, someone who may not have a full understanding of

764
00:44:41,120 --> 00:44:45,000
Speaker 2: why the sleep hygiene is an important component to this discussion,

765
00:44:45,080 --> 00:44:48,239
Speaker 2: especially because it's rooted in nutrition, talk to us a

766
00:44:48,280 --> 00:44:52,279
Speaker 2: little bit about how sleep impacts what we fuel ourselves

767
00:44:52,320 --> 00:44:53,200
Speaker 2: with during the day.

768
00:44:53,560 --> 00:44:57,439
Speaker 1: One percent. So sleep is a biological need, and many

769
00:44:57,520 --> 00:44:59,719
Speaker 1: of us will think like sleep is something that we

770
00:44:59,719 --> 00:45:03,680
Speaker 1: don't actually need. You do need it one percent every

771
00:45:03,719 --> 00:45:08,200
Speaker 1: single day. It's a time where your body actually rests

772
00:45:08,360 --> 00:45:13,680
Speaker 1: and replenishes, and when you're well rested, your brain actually

773
00:45:13,760 --> 00:45:16,239
Speaker 1: gets up and can focus on the things that it

774
00:45:16,280 --> 00:45:20,759
Speaker 1: has to do. Interestingly enough, the brain's preferred source of

775
00:45:20,920 --> 00:45:25,040
Speaker 1: energy comes from carbohydrates. I want everyone to eat their carbohydrates.

776
00:45:25,080 --> 00:45:27,640
Speaker 1: I want to be very clear about that. When we

777
00:45:27,680 --> 00:45:31,439
Speaker 1: are not well rested, the brain perceives that it needs

778
00:45:31,520 --> 00:45:36,520
Speaker 1: more fuel because it is fatigued. For many people, because

779
00:45:36,520 --> 00:45:41,880
Speaker 1: we live in the US, we tend to then lean

780
00:45:41,960 --> 00:45:46,960
Speaker 1: into more refined carbohydrates. No shade on them. However, we

781
00:45:47,080 --> 00:45:51,800
Speaker 1: do want a combination of old and ancient grain carbohydrates,

782
00:45:52,120 --> 00:45:55,720
Speaker 1: fruits and vegetables showing up in our pattern of eating.

783
00:45:55,800 --> 00:45:59,480
Speaker 1: If we are constantly fatigued, it is harder for our

784
00:45:59,520 --> 00:46:02,560
Speaker 1: brain to enjoy those things. It seeks out the feel

785
00:46:02,600 --> 00:46:06,160
Speaker 1: good ones, and so I love to see a combination

786
00:46:06,880 --> 00:46:09,799
Speaker 1: showing up right, and that it also allows you to

787
00:46:10,800 --> 00:46:13,719
Speaker 1: have the protein and the fat and be satisfied by that.

788
00:46:14,080 --> 00:46:17,640
Speaker 1: And it's so hard, Emily, I'm telling you truthfully. Like

789
00:46:17,800 --> 00:46:23,040
Speaker 1: the more I talk about nutrition with people, I realize

790
00:46:23,040 --> 00:46:27,279
Speaker 1: that there are so many variables that play in to

791
00:46:27,880 --> 00:46:31,040
Speaker 1: a person feeling good about their choices that it's not easy.

792
00:46:31,520 --> 00:46:35,640
Speaker 1: Because for one person there may be a conversation about

793
00:46:35,640 --> 00:46:38,400
Speaker 1: weight loss. For one person, there may be a conversation

794
00:46:38,440 --> 00:46:41,920
Speaker 1: about not restricting. For another person, that might be salt.

795
00:46:42,239 --> 00:46:44,480
Speaker 1: For another person that might simply be how do I

796
00:46:44,560 --> 00:46:47,600
Speaker 1: get my groceries today? For another person, that might be like,

797
00:46:47,920 --> 00:46:50,719
Speaker 1: I'm ready to sign up for my Fitness Pal seven day,

798
00:46:50,840 --> 00:46:54,240
Speaker 1: you know, small step, big win program. For another person

799
00:46:54,400 --> 00:46:57,560
Speaker 1: it's like I don't want that. It's like there's so

800
00:46:57,840 --> 00:47:02,680
Speaker 1: many variations of us, and there's no one size that

801
00:47:02,760 --> 00:47:07,520
Speaker 1: fits all. And so I see folks as they struggle

802
00:47:07,560 --> 00:47:10,000
Speaker 1: through all of this and they're trying to figure out,

803
00:47:10,040 --> 00:47:13,440
Speaker 1: like what do I actually do? You know, So I

804
00:47:13,480 --> 00:47:16,480
Speaker 1: recognize that as a clinician, I say to folks, I

805
00:47:16,520 --> 00:47:18,480
Speaker 1: get it. I know it's not easy.

806
00:47:18,520 --> 00:47:19,000
Speaker 3: I get it.

807
00:47:19,719 --> 00:47:22,520
Speaker 2: Yeah, everyone would be only so lucky to have you

808
00:47:22,560 --> 00:47:25,680
Speaker 2: in their corner, Amaya. The last question I want to

809
00:47:25,719 --> 00:47:29,440
Speaker 2: ask you today is about Whole thirty, a really buzzy

810
00:47:29,480 --> 00:47:31,439
Speaker 2: thing that people do at the top of the year.

811
00:47:31,680 --> 00:47:33,880
Speaker 2: I know at least two to three girlfriends that are

812
00:47:33,920 --> 00:47:37,239
Speaker 2: planning to do it as well. For someone that is

813
00:47:37,360 --> 00:47:41,920
Speaker 2: interested in taking on this modification lifestyle diet, is there

814
00:47:41,960 --> 00:47:45,080
Speaker 2: anything that they should keep in mind?

815
00:47:45,480 --> 00:47:47,399
Speaker 1: So it's so interesting because I do know a lot

816
00:47:47,400 --> 00:47:49,839
Speaker 1: of folks do Whole thirty. And there's this guy called

817
00:47:49,920 --> 00:47:53,359
Speaker 1: Primal Gourmet who makes Whole thirty meals. You know him.

818
00:47:53,400 --> 00:47:56,560
Speaker 1: He is amazing and as someone who does not Hole thirty,

819
00:47:57,000 --> 00:48:00,000
Speaker 1: his food looks delicious to me. The thing that I

820
00:48:00,120 --> 00:48:03,000
Speaker 1: state of folks is why are you doing the Whole thirty?

821
00:48:03,480 --> 00:48:07,080
Speaker 1: What are you hoping to achieve from it? And within

822
00:48:07,920 --> 00:48:12,360
Speaker 1: the i'd say scaffolding of that plan, how can you

823
00:48:12,480 --> 00:48:17,759
Speaker 1: be as expansive as possible? What does it look like

824
00:48:17,840 --> 00:48:22,960
Speaker 1: when you think about variety within their framework? As you're

825
00:48:23,000 --> 00:48:26,160
Speaker 1: doing the program? And then I encourage people as they

826
00:48:26,160 --> 00:48:29,120
Speaker 1: get close to the end of the last week to

827
00:48:29,280 --> 00:48:32,960
Speaker 1: think about what does it look like beyond what have you?

828
00:48:33,320 --> 00:48:34,680
Speaker 1: This is where you start to do that, you know,

829
00:48:35,080 --> 00:48:38,480
Speaker 1: work of what have I learned from this? What do

830
00:48:38,520 --> 00:48:42,120
Speaker 1: I want to hold on to? And what can I

831
00:48:42,280 --> 00:48:46,319
Speaker 1: infuse that was beneficial? So not in shame, not in

832
00:48:46,840 --> 00:48:49,839
Speaker 1: restriction or being punitive to yourself, but what are the

833
00:48:49,880 --> 00:48:53,239
Speaker 1: parts that I can hold on to throughout the year.

834
00:48:53,320 --> 00:48:56,600
Speaker 1: And perhaps it's going to be that high intake of vegetables.

835
00:48:56,640 --> 00:48:59,799
Speaker 1: Can you tell I love the plants, you know, and

836
00:48:59,840 --> 00:49:02,040
Speaker 1: that's what you're going to like say, all right, I'm

837
00:49:02,080 --> 00:49:04,200
Speaker 1: going to commit for the rest of the year to

838
00:49:04,280 --> 00:49:06,720
Speaker 1: really have plants show up every day in my pattern

839
00:49:06,760 --> 00:49:07,120
Speaker 1: of eating.

840
00:49:07,640 --> 00:49:09,560
Speaker 3: And yeah, that's that.

841
00:49:10,000 --> 00:49:10,239
Speaker 1: Yeah.

842
00:49:10,320 --> 00:49:16,120
Speaker 2: I love the reflection moment here and the important question

843
00:49:16,360 --> 00:49:20,160
Speaker 2: of how am I going to move forward with the

844
00:49:20,560 --> 00:49:22,719
Speaker 2: education or the learnings or the takeaways that I have

845
00:49:22,840 --> 00:49:27,080
Speaker 2: from this period, Because it's not all that odd for

846
00:49:27,200 --> 00:49:29,920
Speaker 2: many people to do something like this, feel great and

847
00:49:30,000 --> 00:49:33,799
Speaker 2: then immediately jump back into some of the less than

848
00:49:33,880 --> 00:49:37,600
Speaker 2: stellar habits that they were living their lives by before.

849
00:49:38,080 --> 00:49:41,480
Speaker 2: So paying attention again to truly how you feel during

850
00:49:41,560 --> 00:49:45,200
Speaker 2: certain modifications that you're making to your diet, to your

851
00:49:45,239 --> 00:49:49,359
Speaker 2: lifestyle to whatever activity you're incorporating, that is how you're

852
00:49:49,360 --> 00:49:53,280
Speaker 2: going to learn to make progress and smart changes going forward.

853
00:49:53,680 --> 00:49:56,680
Speaker 1: I agree one hundred percent. And I have to say this,

854
00:49:56,760 --> 00:49:59,000
Speaker 1: and this has nothing to do with my work with

855
00:49:59,080 --> 00:50:02,400
Speaker 1: my fitness path, and this is my true belief is

856
00:50:02,440 --> 00:50:07,640
Speaker 1: that some of this gentle tracking throughout the year and

857
00:50:07,719 --> 00:50:12,839
Speaker 1: really understanding your baseline is what allows you to do

858
00:50:12,960 --> 00:50:15,280
Speaker 1: that sustainable moving forward.

859
00:50:15,680 --> 00:50:15,879
Speaker 2: Yeah.

860
00:50:15,960 --> 00:50:19,439
Speaker 1: Right, So as you're saying, Okay, I've done this thing,

861
00:50:20,040 --> 00:50:23,000
Speaker 1: what were my learnings and my key takeaways, then maybe

862
00:50:23,040 --> 00:50:24,520
Speaker 1: you're like, Okay, for the rest of the year, I'm

863
00:50:24,520 --> 00:50:26,360
Speaker 1: going to make sure that I get X grams of

864
00:50:26,400 --> 00:50:30,279
Speaker 1: fiber right, or I'm going to pay attention to trying to,

865
00:50:30,320 --> 00:50:32,800
Speaker 1: you know, have more ancient greens in my pattern of eating.

866
00:50:33,320 --> 00:50:36,759
Speaker 1: Or I want to think about diversifying my starchy vegetables.

867
00:50:37,080 --> 00:50:40,239
Speaker 1: And these things are like that's minutia and ranular. But

868
00:50:40,960 --> 00:50:43,440
Speaker 1: it feels really good when you're like, I'm going to

869
00:50:43,480 --> 00:50:45,839
Speaker 1: try to have a variety of starchy vegetables and all

870
00:50:45,880 --> 00:50:48,880
Speaker 1: of a sudden, you're that person who's having pumpkin and cassava.

871
00:50:49,120 --> 00:50:52,759
Speaker 3: You're like, look at me, who is this person? It's

872
00:50:52,760 --> 00:50:53,800
Speaker 3: funny that you bring.

873
00:50:53,640 --> 00:50:55,840
Speaker 2: This up right, because we were talking about the omelet

874
00:50:55,840 --> 00:50:59,319
Speaker 2: for breakfast earlier. I love a bowl of oatmeal, But

875
00:50:59,360 --> 00:51:01,400
Speaker 2: when I have come to learn is that I have

876
00:51:01,480 --> 00:51:04,080
Speaker 2: oatmeal and an hour later, I'm like up with the fridge,

877
00:51:04,120 --> 00:51:07,279
Speaker 2: like looking for something else to eat. There's a day

878
00:51:07,719 --> 00:51:10,040
Speaker 2: often when I'm like, oh, I kind of want pancakes,

879
00:51:10,040 --> 00:51:12,160
Speaker 2: and then I think to myself, actually, like oatmeal would

880
00:51:12,160 --> 00:51:13,840
Speaker 2: be a safer alternative in this moment.

881
00:51:14,120 --> 00:51:15,800
Speaker 3: So for that instance, it's great.

882
00:51:16,040 --> 00:51:19,160
Speaker 2: But I know now that despite loving it, it's not

883
00:51:19,280 --> 00:51:20,919
Speaker 2: the best thing for me to eat every day because

884
00:51:20,920 --> 00:51:23,520
Speaker 2: I'm looking for more. These are learnings that we have

885
00:51:23,800 --> 00:51:26,480
Speaker 2: over time. It's what we do so that we can

886
00:51:26,520 --> 00:51:28,640
Speaker 2: feel better in our body, so that we can understand

887
00:51:28,640 --> 00:51:31,279
Speaker 2: what works for us in the long term, knowing that

888
00:51:31,320 --> 00:51:34,520
Speaker 2: there's a time and place to modify every now and again.

889
00:51:34,640 --> 00:51:37,640
Speaker 2: But yeah, the through line here in this conversation is

890
00:51:37,680 --> 00:51:39,920
Speaker 2: really that we have the opportunity to learn about ourselves

891
00:51:39,920 --> 00:51:43,160
Speaker 2: every day, especially within our diet, especially because our diet

892
00:51:43,280 --> 00:51:47,040
Speaker 2: is such a key part of how we show up period.

893
00:51:47,560 --> 00:51:50,960
Speaker 1: Agreed. I love that. I love that it is it

894
00:51:51,040 --> 00:51:54,640
Speaker 1: is deeply rooted in who we are it's a major

895
00:51:54,760 --> 00:51:58,160
Speaker 1: part of our lives. Think about however old you are,

896
00:51:58,280 --> 00:52:00,879
Speaker 1: and take six months away from that. That's when most

897
00:52:00,920 --> 00:52:03,640
Speaker 1: people began to eat food. You have a long term

898
00:52:03,680 --> 00:52:07,719
Speaker 1: relationship with it, and the question is what does it

899
00:52:07,760 --> 00:52:14,000
Speaker 1: look like given your finances, your access, your emotional bandwidth,

900
00:52:14,760 --> 00:52:19,359
Speaker 1: your health, literacy and desire right and all of those

901
00:52:19,360 --> 00:52:22,480
Speaker 1: things are important. I appreciate the listeners who came in

902
00:52:22,520 --> 00:52:25,200
Speaker 1: and said, I don't want to overhaul my diet. Good

903
00:52:25,520 --> 00:52:28,440
Speaker 1: Now we know this is what we're working with. So

904
00:52:28,520 --> 00:52:32,239
Speaker 1: get clear on where you are, who you are right

905
00:52:32,360 --> 00:52:35,840
Speaker 1: and what it is that you want for this year

906
00:52:35,920 --> 00:52:36,560
Speaker 1: and beyond.

907
00:52:37,080 --> 00:52:39,520
Speaker 2: For this year and beyond, Maya, I'm so happy that

908
00:52:39,560 --> 00:52:42,040
Speaker 2: we're able to connect for the show. Tell us if

909
00:52:42,040 --> 00:52:45,200
Speaker 2: they don't follow you just yet, how can they do that?

910
00:52:46,239 --> 00:52:50,520
Speaker 1: Folks can find me across social at Maya FELLERRD and

911
00:52:50,920 --> 00:52:53,600
Speaker 1: I am the author of Eating from Our Roots, a

912
00:52:53,640 --> 00:52:57,120
Speaker 1: cookbook that you can purchase everywhere that books are sold.

913
00:52:57,640 --> 00:52:59,120
Speaker 3: I will link it in the show notes.

914
00:52:59,160 --> 00:53:01,640
Speaker 2: I'm over at Emily a Body an at Hurdle Podcast

915
00:53:01,840 --> 00:53:03,440
Speaker 2: Another Hurdle Conquered.

916
00:53:03,760 --> 00:53:04,759
Speaker 3: Catch you guys next time.