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Speaker 1: Hi, and welcome to the Rise and Conquer Podcast. I'm

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Speaker 1: your host, Georgie Stevenson. I am a lawyer and health coach,

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Speaker 1: social media influencer, wife and dog mum. On the Rise

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Speaker 1: and Conquer Podcast, we dive deep into all things mindset, habits, career, health,

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Speaker 1: relationships and more. This is a podcast for women who

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Speaker 1: want to rise up to be the best version of themselves,

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Speaker 1: who have big dreams in who are willing to put

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Speaker 1: in the work to get there. I want to bring

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Speaker 1: you the tools and actionable steps to feel confident in yourself,

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Speaker 1: inspired to take bold action, and motivated to conquer your goals.

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Speaker 1: Are you with me? Your friends, Let's rise and conquer. Hi, guys,

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Speaker 1: and welcome to another episode of the Rise and Conquer Podcast.

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Speaker 1: Today's guest is Jessica Sepel. She is a clinical nutritionist,

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Speaker 1: founder of js Health and best selling author of The

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Speaker 1: Healthy Life and Living the Healthy Life. She's one of

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Speaker 1: Australia's most sought after health and wellness experts and has

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Speaker 1: pioneered the undiet movement, helping people all around the world

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Speaker 1: give up dieting for life. I absolutely love jess and

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Speaker 1: all her books, so I loved having this chat with her.

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Speaker 1: We chatted about so much, including holistic health, habits, hormone balance,

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Speaker 1: how to break out the diet cycle, and why binge

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Speaker 1: eating is such an epidemic right now and how we

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Speaker 1: can help it. I hope you love this episode as

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Speaker 1: much as me. Let's get straight into it. Hey, Jess,

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Speaker 1: welcome to the show.

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Speaker 2: Hi, so good to be here. Thank you so much

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Speaker 2: for having me.

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Speaker 1: Of course, of course, I just want to let you

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Speaker 1: know I am such a big fan. I was telling

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Speaker 1: my audience in the intro. I bought your books. I

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Speaker 1: remember my mum actually bought your first book for me

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Speaker 1: when I was younger, and then I bought your second book.

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Speaker 1: And I've always loved your mentality and the way that

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Speaker 1: you explain things and how you lead your life.

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Speaker 2: So I'm very excited. Oh that really means so much

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Speaker 2: to me.

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Speaker 3: Honestly, thank you so much, because it is because of

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Speaker 3: probably all of your support that I can do Jay

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Speaker 3: as hell, So thank you so much.

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Speaker 1: Oh of course, amazing. Well, as this is the Rise

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Speaker 1: and Conquered podcast, the question that I ask every single

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Speaker 1: guess is what is one thing big or small that

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Speaker 1: you were rising up and conquering this week?

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Speaker 2: Well?

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Speaker 3: Right, now I'm on set. I'm shooting the workouts for

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Speaker 3: our Jay's Health app. So I'm trying to conquer that.

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Speaker 3: I'm trying to, I guess for me. Also on a

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Speaker 3: personal level, I've been struggling with anxiety for a couple months,

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Speaker 3: so I'm really really working on that, just trying to

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Speaker 3: be more mindful and also patient with the process. I've

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Speaker 3: kind of I experienced a trauma at the beginning of

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Speaker 3: the year, losing my best friend. So I'm just trying

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Speaker 3: to personally overcome these feelings of anxiety while trying to

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Speaker 3: run a business. Day's health has become a business, and

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Speaker 3: it was an unexpected process and journey, So I'm just

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Speaker 3: trying to rise and conquer that.

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Speaker 1: Oh amazing, And I just want to say my deepest condolences.

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Speaker 1: That is horrible that you lost your best friend. I

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Speaker 1: couldn't even imagine what you're going through.

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Speaker 3: It's really given me a lot of insight into mental

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Speaker 3: illness and mental health and how important it is to

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Speaker 3: just speak about it more and remove the stigma around it.

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Speaker 3: Definitely very very close to my heart now and I.

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Speaker 1: Love that you did. You acknowledge that, Hey, I've got

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Speaker 1: heaps of anxiety lately, and that is something that you're

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Speaker 1: dealing with. I recently came on the podcast literally two

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Speaker 1: episodes ago and said the exact same thing, and I

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Speaker 1: was just like, Hey, just wanted to let you guys

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Speaker 1: know that I'm just got crazy anxiety and I've started

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Speaker 1: seeing a psychologist and it's like it's okay, like I

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Speaker 1: need to do that.

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Speaker 3: I think speaking about it more like makes you feel

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Speaker 3: less alone, because everyone's struggling with anxiety to some degree.

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Speaker 3: I think the world we live in it's almost impossible

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Speaker 3: not to have anxiety in some way, and I think

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Speaker 3: the connection to social media, the connection to technology, the NonStop,

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Speaker 3: fast paced unfortunately, our bodies are in a state of

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Speaker 3: stress and anxiety. So as a health practitioner, you know,

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Speaker 3: you would think that I have all the tools and

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Speaker 3: the tricks, but sometimes anxiety can be stronger than anything.

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Speaker 3: So I'm really really opened up my eyes and losing

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Speaker 3: my best friend from SUICS actually actually took her own life,

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Speaker 3: and so I'm just really really.

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Speaker 2: Passionate now about the health of the mind.

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Speaker 3: Obviously, as a nutritionist, I've been incredibly passionate about food

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Speaker 3: and nutrition and lifestyle, and now I'm really starting to

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Speaker 3: understand the importance of a healthy mind.

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Speaker 1: I definitely want to get into that more with you

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Speaker 1: a little bit later, because, like you kind of said,

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Speaker 1: I feel like we as a society went through this

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Speaker 1: kind of stage where everyone was talking about, you know,

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Speaker 1: how they're exercising and what foods they're eating and healthy

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Speaker 1: super food and that's amazing, and that's great. You know,

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Speaker 1: creating healthy habits is great, but it's like we did

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Speaker 1: forget about this key component about mental health and stress

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Speaker 1: and dealing with that. And I do love that we

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Speaker 1: are talking about it more so I love that you

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Speaker 1: touched on that definitely. Well, my first question for you,

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Speaker 1: and I I'm sorry I'm switching gears here a bit

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Speaker 1: of rutually, but I wanted to ask you about your

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Speaker 1: morning and night routine. This is something that I have

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Speaker 1: been a little bit obsessed with lately, and I know

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Speaker 1: from your books that you're very much into creating healthy

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Speaker 1: habits around the morning and the night. So tell us

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Speaker 1: that you'll go to morning and night routine.

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Speaker 2: So my morning routine is simple.

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Speaker 3: I probably wake up at six thirty seven o'clock and

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Speaker 3: I take my probio.

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Speaker 2: And I then have.

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Speaker 3: Just a twenty to thirty minute movement of the day,

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Speaker 3: so it's either a walk in nature or yoga. I

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Speaker 3: also like to take as I wake up I missed out,

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Speaker 3: I take like three to four deep belly breaths and

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Speaker 3: like really start my day on a gratitude note, so

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Speaker 3: thinking of all the things that I'm grateful for, and

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Speaker 3: probably I also manifest or just thinking of the things

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Speaker 3: that I want to accomplish in the day or.

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Speaker 2: In my future. Have a twenty to thirty minute workout.

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Speaker 3: I have a Jay's Health breakfast at the moment, it's

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Speaker 3: Jay's Health smoothie with the Jay's Health protein and probiotics.

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Speaker 2: Or I have a cheer pudding or.

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Speaker 3: Eggs and avocado and toast, and then I start my

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Speaker 3: day just like everyone else. But one of my biggest

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Speaker 3: rules in my morning is that I just do not

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Speaker 3: check social media.

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Speaker 2: I have a like, I really don't.

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Speaker 3: I delete the social media apps the night before, and

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Speaker 3: when I wake up, I don't have any emails or

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Speaker 3: social media on my phone, so I can start the

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Speaker 3: down a beautiful, calm note. And then when I get

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Speaker 3: into the office at nine o'clock, that's when I'm ready

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Speaker 3: to tackle social media and the inundation of information and messages.

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Speaker 3: So that's probably the interesting thing about my morning routine

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Speaker 3: is that I really try not to check my phone.

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Speaker 3: And then the nighttime routine is very similar, so I

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Speaker 3: switch off everything. I finish work at about seven, and

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Speaker 3: then I switch everything off my emails, my phone, my

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Speaker 3: social media, and then I cook dinner for my husband

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Speaker 3: and I. But sometimes I go for a night walk

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Speaker 3: and then I have a very amazing, beautiful nighttime ritual,

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Speaker 3: so I make a herbal tea and then I have

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Speaker 3: an Ebsen salt bar sometimes and then I watch one

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Speaker 3: of my.

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Speaker 2: Favorite TV shows.

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Speaker 3: TV is very relaxing for me, so it's never affected

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Speaker 3: my sleep or I read, I put my legs up against.

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Speaker 2: The wall, and then I go to bed, try to.

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Speaker 3: Go to bed by ten thirty if possible, and then

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Speaker 3: have a good seven to eight hours of sleep.

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Speaker 1: It makes such a big difference when you have these

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Speaker 1: morning and night routines, and it really makes a difference

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Speaker 1: in regards to your sleep. And I love that you

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Speaker 1: touched on that social media thing. So when did you

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Speaker 1: start implementing that.

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Speaker 3: Probably a couple of years ago, maybe social media started

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Speaker 3: becoming a big thing. I was noticing the stress I

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Speaker 3: think that I was putting on my body. And so

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Speaker 3: probably three or four years ago, I've been strictly saying

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Speaker 3: no social media and emails first thing in the morning

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Speaker 3: and last thing at night, and it's really significantly helped

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Speaker 3: my day and then also helped my sleep.

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Speaker 1: Amazing.

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Speaker 2: I need to implement this, Yeah, life changing.

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Speaker 3: I just I encourage everyone out there just to try

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Speaker 3: and put today or tomorrow and you'll notice a huge

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Speaker 3: difference in your sleep and your energy levels.

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Speaker 2: It's quite amazing. Yeah. Wow.

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Speaker 1: And so something that I've always loved about you is

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Speaker 1: you have this health message that health is far beyond

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Speaker 1: you know, the food on our plate and what exercise

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Speaker 1: we're going to do. And I know we sort of

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Speaker 1: touched on this on the start, but if it's not

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Speaker 1: just the food we eat and how we work out,

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Speaker 1: what are other things that we need to think about

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Speaker 1: in our healthy routines? So how can we take a

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Speaker 1: more holistic approach to health connected?

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Speaker 3: And as a nutritionist, I can tell you it's really

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Speaker 3: just not just about the food that you're eating. Like,

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Speaker 3: if you're in a state of stress or if you're anxious,

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Speaker 3: you know, it can be hard to achieve optimal health, you're.

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Speaker 2: Not sleeping enough.

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Speaker 3: It really is all important, the spiritual, the physical, the emotional.

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Speaker 3: It's really all interconnected. And our body really listens to

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Speaker 3: our minds as well. And so I've always also said

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Speaker 3: that having a healthy relationship with food and your body

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Speaker 3: and yourself is probably the most important part of a

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Speaker 3: healthy life.

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Speaker 2: It's the foundation of health.

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Speaker 3: When you have a positive relationship with yourself, you have

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Speaker 3: a better relationship with food and your body, and that

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Speaker 3: really it has to start there. And then you start

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Speaker 3: making healthier choices with food, and then you start to

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Speaker 3: prioritize rest, and then you start to say no to

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Speaker 3: social arrangements that might not serve you. So the foundation

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Speaker 3: of a healthy life is really having a positive, strong

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Speaker 3: relationship with yourself.

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Speaker 1: Just touching on that you said about, you know, having

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Speaker 1: that great relationship with food and your body. I know

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Speaker 1: that you have previous ex experiences with you know, being

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Speaker 1: a quite obsessive state with what you eat and how

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Speaker 1: you looked. And I really resonate with that because I

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Speaker 1: went through a really rough couple of years when I

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Speaker 1: was very much stuck in that diet mentality and everything

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Speaker 1: was about how I looked and how I wanted to

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Speaker 1: be skinnier. How can we break this diet cycle.

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Speaker 3: It's a tough question and it takes time. And if

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Speaker 3: you've been a fad diet, I always say to people

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Speaker 3: to be honest with you. Don't strive for it to

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Speaker 3: be gone forever, and don't strive for perfection. Sometimes it

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Speaker 3: can stay with you for life. It's just about managing it.

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Speaker 3: So Jay's Health has always been the Jay's Health program.

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Speaker 3: The Jay's Health app is really just about showing you

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Speaker 3: how good balance feels, and that bad dies unfortuing. The

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Speaker 3: science all the research is now starting to show that

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Speaker 3: they just don't work long term. Yes, there's some great

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Speaker 3: science behind some bad diets and they can work for

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Speaker 3: a short period of time and you will achieve results,

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Speaker 3: but then unfortunately those results disappear because bad dyes aren't

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Speaker 3: designed to be really sticked out every day live. So

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Speaker 3: Jay's Health philosophy and approach to food is about an everyday,

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Speaker 3: realistic approach and slowly, if you just remove this desire

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Speaker 3: to be extreme, I guess with food in any way

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Speaker 3: and give yourself permission to tune into your body and

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Speaker 3: eat foods that you love in small amounts, in moderate amounts,

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Speaker 3: and with mindfulness you start to enhance or achieve a

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Speaker 3: much more wholesome relationship with food, and your body will

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Speaker 3: come to a sense of balance.

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Speaker 2: And that all takes time.

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Speaker 3: And that's really why I develop the Jay's Health app

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Speaker 3: and program, is to show people how to slowly get

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Speaker 3: off that diet train and find balance again with food

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Speaker 3: in the body, and actually the body thrives off balance.

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Speaker 2: It actually is easy.

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Speaker 3: People look at this, you know, these healthy accounts and

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Speaker 3: healthy my Instagram, maybe my philosophy, and feel very overwhelmed

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Speaker 3: and maybe intimidated by it. But actually I've done every

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Speaker 3: bad diet and my way of living is just easy. Honestly,

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Speaker 3: It's an easy approach. And I was brought up in

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Speaker 3: a very healthy home, so I've actually come back to

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Speaker 3: my roots and realized that this is the best and

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Speaker 3: easiest way to live a healthy life.

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Speaker 1: I resonate with that so much. In regards to the

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Speaker 1: perfectionist that you just chatted it about, I very much was.

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Speaker 1: I am sorry a type a person, So I strive

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Speaker 1: for perfection in every aspect of my life, and that

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Speaker 1: included what I ate and how I was going to

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Speaker 1: exercise and for me, it was really about letting that

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Speaker 1: go and finding balance. And definitely what you said, I

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Speaker 1: find it effortless now the way that I eat and

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Speaker 1: move because I have let that perfection go and I

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Speaker 1: you know, have over time developed a really balanced relationship.

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Speaker 1: So thank you for touching on that.

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Speaker 3: It's just about it's never really about the food, It's exactly,

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Speaker 3: it's about letting God control, letting go of perfectionism. As

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Speaker 3: I always say, the healthy life does not mean the

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Speaker 3: perfect life. It really it's about letting go of striving perfection.

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Speaker 3: It's very unhealthy. It's very toxic, and it's very stressful

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Speaker 3: to the body. The body can be in a state

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Speaker 3: of stress and we're trying to eat perfectly, work out perfectly.

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Speaker 3: You know, it just doesn't It's just it's not that

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Speaker 3: is not that in itself is not healthy. So I

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Speaker 3: really encourage everyone to try and embrace a sense of

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Speaker 3: balance when it comes to the health.

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Speaker 1: And do you have any tips to someone in regard

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Speaker 1: to balance? So how do you find balance in your lifestyle?

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Speaker 3: I really think at this stage it's about doing my best.

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Speaker 3: I just you know, as I said, the morning and

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Speaker 3: nighttime routine, you know, just having like little things in

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Speaker 3: place that keep me balanced. So my morning and nighttime

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Speaker 3: routine actually helped me make healthier choices throughout the day.

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Speaker 3: For example, eating healthy food that's going to serve my body.

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Speaker 2: I eat.

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Speaker 3: I sit down to my plate of food and hope

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Speaker 3: that it's going to energize me, and sit and give

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Speaker 3: me a sense of satisfaction.

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Speaker 2: I eat food that's going to make me feel good.

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Speaker 3: Just small tiny practices like that, eating mindfully, sitting down

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Speaker 3: to my plate of food, making sure that I have

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Speaker 3: one day off a week where I'm off social media

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Speaker 3: and off emails. Just having the small things, the tiny

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Speaker 3: little practices in my everyday life that really helped me

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Speaker 3: find that sense of balance. Maybe, as I said, switching

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Speaker 3: off from social media by a certain time, I think boundaries.

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Speaker 3: I think boundaries is probably saying having a few boundaries

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Speaker 3: in place really helps me achieve balance.

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Speaker 1: Before we continue, I'm quickly interrupting this podcast to proudly

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Speaker 1: sure I put all the links in the show notes. Okay,

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Speaker 1: now let's get straight back into the episode. I want

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Speaker 1: to switch gears a little bit and something that actually

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Speaker 1: think the first time I ever really heard about the

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Speaker 1: subject or learned sorry, was in your books, because I

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Speaker 1: was quite young when I started reading them. But something

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Speaker 1: that you do chat about in your books is a

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Speaker 1: hormone imbalance. And this is actually something that I dealt

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Speaker 1: with because I was so restrictive with what I was

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Speaker 1: eating and I was over exercising. Can you explain to

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Speaker 1: us what is a hormone balance, what are the common

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Speaker 1: side effects, and how can we get things back on

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Speaker 1: track when this happens.

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Speaker 3: Yes, I mean, our hormones are in charge of so

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Speaker 3: many essential body systems and functions. I basically are like

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Speaker 3: the key chemical messages that travel through the body, and

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Speaker 3: when our body is unfunctioning that well, certain I guess

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Speaker 3: body functions can break down and they're all very much interlinked. So,

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Speaker 3: for example, cortisol, which is a stress hormone has a

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Speaker 3: big impact or a big relationship with our thyroid, which

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Speaker 3: you wouldn't really think, you know, in our cortisol levels

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Speaker 3: are too high can impact the conversion of T four

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Speaker 3: to T three, which is our thyroid hormone. Or for example,

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Speaker 3: when we have not enough progesterone, we can be estrogen dominant.

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Speaker 3: And even estrogen and cortisol have a relationship, and our

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Speaker 3: cortisol has a relationship with insulin and glucose, which is

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Speaker 3: our blood sugar. So all these little hormones are very

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Speaker 3: much interconnected. They have a relationship with one another, so

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Speaker 3: when just one of them breaks down, it can be

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Speaker 3: really high to achieve balance.

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Speaker 2: So the best way from my.

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Speaker 3: Personal and clinical experience as a nutrition is to actually

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Speaker 3: find balance in the body is to reduce stress as

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Speaker 3: the first point of action. I think when the body

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Speaker 3: is in a calm state, everything seems to work in balance,

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Speaker 3: and that is just probably my number one tip is

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Speaker 3: reducing the quartisol, reducing the pace, making sure you schedule

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Speaker 3: time in to rest every single day, starting a day

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Speaker 3: with that morning and nighttime routine, eating foods, good fats, proteins,

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Speaker 3: good slow releasing carbohydrates that will balance your blood sugar levels,

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Speaker 3: which we talk about a lot in the jays Hell books,

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Speaker 3: and the philosophy is just getting all the right macronutrients

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Speaker 3: in and the micronutrients in as probably the so I

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Speaker 3: guess stress management, and then starting to eat foods that

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Speaker 3: can nourish those hormones, like the good fats, the proteins,

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Speaker 3: the slow leasing carbohydrates that all I guess stabilize our

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Speaker 3: blood sugar levels, will all help the hormonal systems. So

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Speaker 3: I think guess stress management and eating well is your

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Speaker 3: first point of reference when it comes to balancing your hormones,

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Speaker 3: and then probably even just sleep, getting in enough sleep,

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Speaker 3: I think.

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Speaker 2: Is so it depends.

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Speaker 3: I mean, the thing about hormones is there's so many

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Speaker 3: different hormonal issues like pcos or PMS, easternn dominance, thyroid,

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Speaker 3: Hashimoto's thyroid health is an epidemic right now. So there's

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Speaker 3: so many different hormone issues happening, and I like to

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Speaker 3: deal with it with stress management and then eating well

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Speaker 3: as the first point of action.

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Speaker 1: M I love that, and yes, I know that, I'm

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Speaker 1: sorry that is a very broad question and I definitely

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Speaker 1: resonate with that in regards to when I had my hormone.

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Speaker 1: A balanced wine was more to do with my sex hormones.

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Speaker 1: And a big thing was just slowing down. So I

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Speaker 1: you know, restricted, not restricted, sorry, but I limited how

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Speaker 1: much I was working out, and I was doing, you know,

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Speaker 1: these really crazy hit sessions of having this really stressful

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Speaker 1: day at work and I was working the longest hours.

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Speaker 1: So for me, it was all about exactly what you

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Speaker 1: said is reducing Yeah, the stress, slowing down. And then

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Speaker 1: also big thing for me was, you know, eating more

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Speaker 1: nourishing foods because I was just way too restrictive. My

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Speaker 1: body was not what.

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Speaker 3: It means and that causes a huge amount of stress

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Speaker 3: and cortisols. So really calming down the body is sometimes

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Speaker 3: the best and easiest way to balance those hormones.

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Speaker 1: And so something that I did want to chat about

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Speaker 1: is binge eating. So this is something that I often

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Speaker 1: get a lot of DMS about it. A lot of

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Speaker 1: young girls ask me about it because I have spoken

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Speaker 1: about when I was very restrictive with what I ate,

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Speaker 1: I would constantly binge and it's kind of no surprise

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Speaker 1: to me that once I stop being restrictive, that kind

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Speaker 1: of calmed down. But I know in your book you

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Speaker 1: did chat about, you know, binging, which has become a

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Speaker 1: bit of an epidemic in this day and age. Can

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Speaker 1: you chat a little bit about what causes binging and

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Speaker 1: how we can break the cycle.

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Speaker 3: So normally binge eating is a result of some sort

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Speaker 3: of restriction and deprivation. So a lot of the time

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Speaker 3: binge eaters have a complicated relationship with him.

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Speaker 2: There's no judgment.

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Speaker 3: They've had a complicated relationship with through the most with

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Speaker 3: my life, and there might be some sort of deprivation.

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Speaker 3: So you are you tend to be probably a fad

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Speaker 3: diet or you tend to be restrictive in your nature

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Speaker 3: with food or with exercise, and then binging is honestly

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Speaker 3: can be like a punishment or a reaction to that

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Speaker 3: restriction and deprivation. So, honestly, the first point of reference

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Speaker 3: is asking yourself, are you still restricting and depriving yourself

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Speaker 3: of food or being too restricted with exercise or in

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Speaker 3: your just everyday life. That's the first question. If you are,

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Speaker 3: it's really that's the first place to work on, and

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Speaker 3: that's what Jay's health philosophy is all about, is letting

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Speaker 3: go of this restriction and deprivation and finding balance again.

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Speaker 3: And then the other thing can be stress, you know,

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Speaker 3: really coming home from a stressful, stressful day. We all

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Speaker 3: come home from stressful days of work or at uni

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Speaker 3: or at school and food is comforting, food is rewarding,

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Speaker 3: and sometimes we use food in those times of stress.

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Speaker 3: So it's about managing those stress levels. Like one of

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Speaker 3: my big points in the Jay Self program is never

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Speaker 3: eat as you get home. Get home, put your bags down,

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Speaker 3: and calm down your body. Go into the calming corner

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Speaker 3: is what I call it. Put away your phone, have

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Speaker 3: a shower or a bath, just five to ten minutes,

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Speaker 3: and then you can proceed to the kitchen and put

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Speaker 3: down the food on your plate and enjoy something mindfully.

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Speaker 3: Because when we're in that state of stress and panic,

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Speaker 3: it is more like you are more prone to overreading

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Speaker 3: or binging.

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Speaker 2: So it's just about take removing.

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Speaker 3: If you're still restricting and depriving yourself with food in

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Speaker 3: any way, that's probably going to be a trigger for

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Speaker 3: binge eating and then taking control stress. But then also

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Speaker 3: making sure that you're eating balance meals throughout the day.

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Speaker 3: So for example, if you're not eating enough good fats,

439
00:22:38,040 --> 00:22:40,760
Speaker 3: you're not going to feel satisfied throughout the day and

440
00:22:40,800 --> 00:22:43,919
Speaker 3: you're probably going to be really, actually genuinely hungry, and

441
00:22:43,960 --> 00:22:45,919
Speaker 3: when you get home, you just can't help yourself but

442
00:22:45,960 --> 00:22:48,560
Speaker 3: eat the whole fridge or pantry because you're actually hungry.

443
00:22:48,600 --> 00:22:51,160
Speaker 3: So making sure you balance those blood sugar levels throughout

444
00:22:51,280 --> 00:22:54,040
Speaker 3: the day is a big component when it comes to

445
00:22:54,080 --> 00:22:55,280
Speaker 3: reducing binge eating.

446
00:22:56,160 --> 00:22:59,560
Speaker 1: And do you think that there can be a kind

447
00:22:59,600 --> 00:23:02,240
Speaker 1: of emotional trigger in some.

448
00:23:02,320 --> 00:23:06,760
Speaker 3: Basises, definitely, So of course, I mean our emotional health

449
00:23:06,800 --> 00:23:09,920
Speaker 3: is always linked with our eating. So you really want

450
00:23:09,920 --> 00:23:12,959
Speaker 3: to actually deal with the pain whatever it is you're

451
00:23:12,960 --> 00:23:16,119
Speaker 3: struggling with, if it's grief or anxiety, you want to

452
00:23:16,160 --> 00:23:18,480
Speaker 3: deal with your pain and you don't want it to

453
00:23:18,480 --> 00:23:20,399
Speaker 3: come out in your relationship with food. So seeing a

454
00:23:20,480 --> 00:23:23,480
Speaker 3: therapist being open about your pain and your struggles can

455
00:23:23,520 --> 00:23:27,040
Speaker 3: actually of course help your relationship with food. So for me,

456
00:23:27,240 --> 00:23:29,960
Speaker 3: I was in therapy for ten years actually uncovering why

457
00:23:29,960 --> 00:23:32,680
Speaker 3: I've lost myself, why I had such low self esteem.

458
00:23:32,760 --> 00:23:35,000
Speaker 3: And when I started building up my self esteem, that's

459
00:23:35,000 --> 00:23:37,560
Speaker 3: when my binge eating or my relationship with food started

460
00:23:37,560 --> 00:23:39,720
Speaker 3: to heal. So of course, dealing with the pain is

461
00:23:39,760 --> 00:23:43,040
Speaker 3: a definite another point of I'm healing.

462
00:23:43,440 --> 00:23:48,400
Speaker 1: And in that you spoke about dealing with the stress,

463
00:23:48,600 --> 00:23:52,840
Speaker 1: and I feel like this day and age, especially for women,

464
00:23:53,280 --> 00:23:57,160
Speaker 1: I feel like we're all exhausted, and I feel it's

465
00:23:57,200 --> 00:24:01,679
Speaker 1: almost like become our natural state to be stressed and exhausted,

466
00:24:01,800 --> 00:24:06,600
Speaker 1: and obviously that causes all sorts of health issues. And

467
00:24:07,280 --> 00:24:10,680
Speaker 1: I would love for you to explain why a lot

468
00:24:10,680 --> 00:24:12,719
Speaker 1: of the time we kind of just feel like we

469
00:24:12,760 --> 00:24:15,880
Speaker 1: don't have the energy, and is there a way that

470
00:24:15,920 --> 00:24:21,000
Speaker 1: we can make ourselves feel more energized and just feel

471
00:24:21,240 --> 00:24:24,120
Speaker 1: better and not feel like we're running on empty all

472
00:24:24,160 --> 00:24:24,600
Speaker 1: the time.

473
00:24:24,800 --> 00:24:27,439
Speaker 3: I guess the first cheaper and easiest way to do

474
00:24:27,480 --> 00:24:30,199
Speaker 3: that is starting with sleep, So making sure that you're

475
00:24:30,200 --> 00:24:32,040
Speaker 3: getting those seven to eight hours of sleep, try and

476
00:24:32,080 --> 00:24:34,439
Speaker 3: get to bed before ten thirty eleven o'clock, just to

477
00:24:34,480 --> 00:24:37,720
Speaker 3: get that cycle in place is number one. Number two

478
00:24:37,760 --> 00:24:40,719
Speaker 3: is eating the Jays Healthway, eating balanced meals throughout the day.

479
00:24:40,760 --> 00:24:43,080
Speaker 3: When your blood sugar levels are balanced, you tend to

480
00:24:43,119 --> 00:24:46,120
Speaker 3: have less sugar crashes and which our energy drops. Essentially,

481
00:24:46,800 --> 00:24:48,760
Speaker 3: you want to keep your blood sugar levels really nice

482
00:24:48,760 --> 00:24:52,360
Speaker 3: and stable, so making sure each plate of food contains fiber,

483
00:24:52,720 --> 00:24:56,320
Speaker 3: protein and good fats and slow release in carbohydrates. These

484
00:24:56,520 --> 00:24:59,000
Speaker 3: all keep your blood sugar levels really nice and stable

485
00:24:59,480 --> 00:25:02,320
Speaker 3: and then again and you will feel way more energized.

486
00:25:02,640 --> 00:25:05,720
Speaker 3: Coffee is something to highlight. People are over consuming caffeine,

487
00:25:05,720 --> 00:25:08,680
Speaker 3: which will make you tired or can strain the liver

488
00:25:08,680 --> 00:25:11,880
Speaker 3: iron adrenal glands in time. So one to two coffees

489
00:25:11,920 --> 00:25:14,800
Speaker 3: a day is the Jay's Health rule, and really trying

490
00:25:14,800 --> 00:25:16,840
Speaker 3: to monitor that because that can actually make you more

491
00:25:16,840 --> 00:25:19,240
Speaker 3: tied in the long run. And looking at your lifestyle,

492
00:25:19,359 --> 00:25:21,520
Speaker 3: of course, you know, like how much are you doing,

493
00:25:21,560 --> 00:25:23,919
Speaker 3: how much is on your plate? Are you scheduling in

494
00:25:23,960 --> 00:25:27,280
Speaker 3: rest time, are you taking weekends? Are you saying no

495
00:25:27,400 --> 00:25:30,400
Speaker 3: to social arrangements when you need to when you're actually tired.

496
00:25:30,440 --> 00:25:32,679
Speaker 3: So tuning into your body and listening to your body,

497
00:25:33,000 --> 00:25:35,560
Speaker 3: I mean, those are some great easy ways just to

498
00:25:35,560 --> 00:25:38,160
Speaker 3: get the energy levels up. I mean you can also supplement.

499
00:25:38,320 --> 00:25:42,080
Speaker 3: I mean I've created the Jay's Health Hair and Energy formula,

500
00:25:42,200 --> 00:25:44,159
Speaker 3: or there are lots of formulas on our Jay's Health

501
00:25:44,200 --> 00:25:46,600
Speaker 3: Vitamins website you can use that will also enhance your

502
00:25:46,720 --> 00:25:47,280
Speaker 3: energy levels.

503
00:25:47,280 --> 00:25:50,000
Speaker 2: Sometimes your body is actually just needing those.

504
00:25:49,880 --> 00:25:53,600
Speaker 3: Micronutrients or nutrients and minerals to boost you know, if

505
00:25:53,840 --> 00:25:55,840
Speaker 3: for example, if you're low in id in or if

506
00:25:55,840 --> 00:25:58,520
Speaker 3: you're low in eye in, you're going to be tired.

507
00:25:59,040 --> 00:26:02,360
Speaker 3: So probably getting your blood levels tested is another way

508
00:26:02,359 --> 00:26:04,440
Speaker 3: of checking in on your energy levels. Getting off thyroid

509
00:26:04,440 --> 00:26:09,360
Speaker 3: gland check checked and tested, that's a huge propon important

510
00:26:09,400 --> 00:26:12,760
Speaker 3: part of energy production in the body. So those are

511
00:26:12,760 --> 00:26:15,320
Speaker 3: some great ways to achieve better energy.

512
00:26:16,119 --> 00:26:20,080
Speaker 1: I actually saw a natural path maybe mid last year

513
00:26:20,160 --> 00:26:23,800
Speaker 1: because I literally just felt like I was just running

514
00:26:23,800 --> 00:26:26,240
Speaker 1: on empty all the time no matter what I did.

515
00:26:26,600 --> 00:26:28,600
Speaker 1: And I got a blood test and we looked at

516
00:26:28,600 --> 00:26:31,760
Speaker 1: my results and I was very low in a lot

517
00:26:31,800 --> 00:26:35,119
Speaker 1: of key vitamins, and I you know, supplemented, and then

518
00:26:35,160 --> 00:26:36,840
Speaker 1: I felt amazing after that.

519
00:26:37,320 --> 00:26:40,399
Speaker 2: The power of nutrients, yes, exactly.

520
00:26:40,520 --> 00:26:45,359
Speaker 1: And speaking of nutrients, I know the JS way is

521
00:26:45,560 --> 00:26:49,240
Speaker 1: very about whole foods, Like so putting a lot of

522
00:26:49,240 --> 00:26:51,719
Speaker 1: whole foods in the diet. Can you chat to us

523
00:26:51,720 --> 00:26:55,119
Speaker 1: a little bit like what is the definition of whole

524
00:26:55,119 --> 00:26:59,080
Speaker 1: foods and what are your go to healthy meals for

525
00:26:59,160 --> 00:27:03,120
Speaker 1: brecky lunch and dinner in regards to just making sure

526
00:27:03,200 --> 00:27:05,840
Speaker 1: we're not eating you know, processed stuff.

527
00:27:06,640 --> 00:27:10,640
Speaker 3: Yes, so I obviously am a nutritionist, so it's easier

528
00:27:10,640 --> 00:27:13,520
Speaker 3: for me. The first thing is just to say start

529
00:27:13,520 --> 00:27:15,280
Speaker 3: with whole foods, you know, really trying to give up

530
00:27:15,280 --> 00:27:17,520
Speaker 3: those process and paggaged foods because because most of the

531
00:27:17,560 --> 00:27:21,600
Speaker 3: time they contain something that the body doesn't really recognize

532
00:27:21,680 --> 00:27:23,439
Speaker 3: or find easy to digest. So you want to just

533
00:27:23,520 --> 00:27:26,280
Speaker 3: start off with and I think keeping things really simple,

534
00:27:26,320 --> 00:27:28,679
Speaker 3: you guys, people would be surprised about how simple my

535
00:27:28,760 --> 00:27:31,400
Speaker 3: eating is. I mean it's like I made a very

536
00:27:31,400 --> 00:27:35,160
Speaker 3: simple smooth this morning with the Jay's Health protein probiotics, cinnamon,

537
00:27:35,280 --> 00:27:38,680
Speaker 3: almond butter, banana, and almonolk. Sometimes I just have a

538
00:27:38,680 --> 00:27:41,000
Speaker 3: piece of toast with almond butter. Sometimes I just have

539
00:27:41,040 --> 00:27:43,720
Speaker 3: some boiled eggs with avocado and some healthy seed bread,

540
00:27:44,440 --> 00:27:46,720
Speaker 3: you know. And then I have always healthy snacks on hand,

541
00:27:46,800 --> 00:27:50,400
Speaker 3: like some raw almonds or carrot sticks with hummus and

542
00:27:50,440 --> 00:27:54,919
Speaker 3: some fruit berries and Greek yogurt. And then lunch I

543
00:27:55,040 --> 00:27:57,679
Speaker 3: keep really really simple, so just a big bowl of

544
00:27:57,760 --> 00:28:00,880
Speaker 3: greens with brown rice or sweet potato and a protein

545
00:28:00,920 --> 00:28:02,240
Speaker 3: of toys, eggs or chicken.

546
00:28:02,760 --> 00:28:04,320
Speaker 2: And then dinner's pretty much the same thing.

547
00:28:04,320 --> 00:28:05,840
Speaker 3: And I always have a Jay's Health four to five

548
00:28:05,880 --> 00:28:07,879
Speaker 3: PM snack to keep my blood sugar levels nice in

549
00:28:07,880 --> 00:28:09,719
Speaker 3: the state, but which I talk a lot about in

550
00:28:09,760 --> 00:28:13,200
Speaker 3: my philosophy. So just starting off with adding in as

551
00:28:13,280 --> 00:28:15,640
Speaker 3: much whole foods as you can and trying to reduce

552
00:28:15,680 --> 00:28:18,520
Speaker 3: your consumption of those process and packaged foods will automatically

553
00:28:18,560 --> 00:28:21,080
Speaker 3: make you feel better. But also experimenting with easy recipes.

554
00:28:21,119 --> 00:28:22,959
Speaker 3: That's why we create a Jay's Health, to show you

555
00:28:23,000 --> 00:28:26,240
Speaker 3: that healthy cooking does not have to be complicated. I

556
00:28:26,240 --> 00:28:28,199
Speaker 3: think there's people are so afraid of it, and I

557
00:28:28,400 --> 00:28:29,720
Speaker 3: totally get an understand it.

558
00:28:30,400 --> 00:28:30,960
Speaker 2: Understand that.

559
00:28:31,040 --> 00:28:34,119
Speaker 3: But when you start to experiment with easy, healthy cooking,

560
00:28:34,440 --> 00:28:36,160
Speaker 3: you get the hang of it, and then you get

561
00:28:36,200 --> 00:28:38,479
Speaker 3: excited to eat healthy food because it tastes good and

562
00:28:38,560 --> 00:28:41,040
Speaker 3: it's easy. What was the first part to your question

563
00:28:41,080 --> 00:28:44,600
Speaker 3: again is how to reduce what's my definition of whole foods?

564
00:28:44,640 --> 00:28:45,880
Speaker 2: It's just basically food.

565
00:28:45,600 --> 00:28:49,960
Speaker 3: And then natural whole, untouched state that don't contain all

566
00:28:49,960 --> 00:28:52,320
Speaker 3: these added things that we can't pronounce or understand.

567
00:28:53,320 --> 00:28:56,400
Speaker 1: Amazing, And so what are the main sort of benefits

568
00:28:56,440 --> 00:28:57,800
Speaker 1: You did touch on it, but what are the main

569
00:28:57,840 --> 00:29:00,680
Speaker 1: sort of benefits from ditching protest foods?

570
00:29:01,600 --> 00:29:06,400
Speaker 3: The main benefits is probably just energy levels, digestion, gut health.

571
00:29:06,480 --> 00:29:09,280
Speaker 3: You'll you'll find that you're able to digest your food better,

572
00:29:09,320 --> 00:29:11,640
Speaker 3: your gut health starts to improve, and your energy levels.

573
00:29:11,440 --> 00:29:12,120
Speaker 2: Start to improve.

574
00:29:12,680 --> 00:29:15,880
Speaker 3: I feel also lighter on your skin, like there's so

575
00:29:15,920 --> 00:29:18,400
Speaker 3: many better bods. Your skin starts to clear up, your

576
00:29:18,400 --> 00:29:21,160
Speaker 3: hormones start to balance, like, you start to feel so good.

577
00:29:21,160 --> 00:29:23,080
Speaker 3: And that's actually all you need to encourage you to

578
00:29:23,160 --> 00:29:24,040
Speaker 3: keep eating that way.

579
00:29:24,720 --> 00:29:29,280
Speaker 1: And I often find when you're eating whole foods, it's

580
00:29:29,480 --> 00:29:34,040
Speaker 1: you get fuller with a lot less food, whereas processed

581
00:29:34,080 --> 00:29:36,000
Speaker 1: foods it kind of feels like you could just keep

582
00:29:36,040 --> 00:29:37,520
Speaker 1: eating them without getting full.

583
00:29:37,880 --> 00:29:39,040
Speaker 2: Does that make sense totally?

584
00:29:39,120 --> 00:29:43,320
Speaker 3: You want to feel satiated, Yeah, exactly right, Then that

585
00:29:43,440 --> 00:29:46,400
Speaker 3: prevents you from overeating on those on the unhealthier foods

586
00:29:46,400 --> 00:29:49,600
Speaker 3: when you're satisfied and full, Like when you're eating if

587
00:29:49,600 --> 00:29:51,320
Speaker 3: you eat a chocolate bar for lunch, of course you're

588
00:29:51,320 --> 00:29:52,880
Speaker 3: going to want to go home and eat another whole

589
00:29:52,960 --> 00:29:56,320
Speaker 3: lot of junk because you're probably so unsatisfied, where whereas

590
00:29:56,520 --> 00:29:59,080
Speaker 3: had a beautiful brown rice boil with avocado and chicken

591
00:29:59,160 --> 00:30:02,200
Speaker 3: and rocket and pets. So you're probably less likely to

592
00:30:02,440 --> 00:30:04,120
Speaker 3: read on unhealthy foods.

593
00:30:04,680 --> 00:30:07,760
Speaker 1: And so the last question I wanted to ask you,

594
00:30:08,200 --> 00:30:13,120
Speaker 1: so I know excuse that we can often have ears.

595
00:30:13,240 --> 00:30:16,560
Speaker 1: We just don't have enough time to live healthy and

596
00:30:16,760 --> 00:30:19,880
Speaker 1: we all kind of have this lack of time excuse happening.

597
00:30:20,200 --> 00:30:22,040
Speaker 1: So I wanted to know if you have you know

598
00:30:22,160 --> 00:30:25,680
Speaker 1: one or two easy hacks for those who struggle with

599
00:30:25,800 --> 00:30:30,520
Speaker 1: not having enough time to prepare a delicious, wholesome, healthy

600
00:30:30,640 --> 00:30:33,400
Speaker 1: meal or to live in a healthy way, if you

601
00:30:33,440 --> 00:30:34,920
Speaker 1: have any little hacks for us.

602
00:30:35,040 --> 00:30:37,240
Speaker 3: So number one is, I do one big shop on

603
00:30:37,280 --> 00:30:39,720
Speaker 3: the weekends or either Sunday, Saturday, Sunday or Monday, I

604
00:30:39,760 --> 00:30:41,640
Speaker 3: do a big Jay's Health called the Jay's Health Sunday,

605
00:30:41,960 --> 00:30:44,440
Speaker 3: following the program of the app. And you just do

606
00:30:44,560 --> 00:30:46,400
Speaker 3: a big shop where you can buy a few things

607
00:30:46,400 --> 00:30:48,600
Speaker 3: in bulk, and then you get your fridge and pantry

608
00:30:48,600 --> 00:30:50,800
Speaker 3: prepared for the week, at least for the first couple

609
00:30:50,840 --> 00:30:54,120
Speaker 3: of the first few days of the week. And you

610
00:30:54,160 --> 00:30:57,520
Speaker 3: know things like making my birch amusee, putting your lettuce

611
00:30:57,560 --> 00:31:00,400
Speaker 3: and your carrots and your vegetables and containers, your nuts

612
00:31:00,400 --> 00:31:02,600
Speaker 3: and seeds somewhere, having some whole grains in hand, and

613
00:31:02,600 --> 00:31:04,440
Speaker 3: then some protein for the first couple of days of

614
00:31:04,440 --> 00:31:07,560
Speaker 3: the week. Having your essentials like your olive oil your lemon,

615
00:31:07,720 --> 00:31:10,680
Speaker 3: your garlics, or having some prep When you're prepared, you're

616
00:31:10,880 --> 00:31:13,440
Speaker 3: much more likely to go into the kitchen and make

617
00:31:13,480 --> 00:31:18,360
Speaker 3: a wholesome meal. And then also understanding that the recipe

618
00:31:18,560 --> 00:31:21,240
Speaker 3: like you don't need to be complicated and fancy, Like

619
00:31:21,360 --> 00:31:23,479
Speaker 3: I honestly finish work at seven point thirty and by

620
00:31:23,520 --> 00:31:26,080
Speaker 3: eight o'clock there's a really delicious meal on the plate. So,

621
00:31:26,160 --> 00:31:29,120
Speaker 3: as I was saying, before experimenting with the Jay's Health

622
00:31:29,120 --> 00:31:31,920
Speaker 3: recipes or any healthy recipes, anyone that inspires you, I'm

623
00:31:31,920 --> 00:31:34,200
Speaker 3: just saying the Jay's Health Recipes because we make an

624
00:31:34,280 --> 00:31:37,440
Speaker 3: absolute effort not to have any recipes that are more

625
00:31:37,440 --> 00:31:40,840
Speaker 3: than twenty to thirty minutes, and because I don't have

626
00:31:40,920 --> 00:31:44,280
Speaker 3: time because of the business is growing, and so it's

627
00:31:44,320 --> 00:31:46,880
Speaker 3: actually given me so much more empathy for those who

628
00:31:46,960 --> 00:31:49,680
Speaker 3: really really don't have time, especially mums. So some preparation

629
00:31:49,760 --> 00:31:53,040
Speaker 3: on the weekend can really help, like what I just said,

630
00:31:53,080 --> 00:31:56,640
Speaker 3: like pre preparing your vegetables, making some breakfast options, storing

631
00:31:56,680 --> 00:31:58,440
Speaker 3: some snacks in the fridge or the freezer like the

632
00:31:58,520 --> 00:32:02,240
Speaker 3: Jay's Health Protein balls, roasting some veggies, and then just

633
00:32:02,320 --> 00:32:04,720
Speaker 3: having those things in the fridge and pantry will make

634
00:32:05,000 --> 00:32:06,880
Speaker 3: more likely to go into the kitchen and cook up

635
00:32:06,880 --> 00:32:08,600
Speaker 3: a quick meal, and then you need to try and

636
00:32:08,680 --> 00:32:11,560
Speaker 3: experiment with maybe one to two new recipes a week,

637
00:32:11,600 --> 00:32:13,800
Speaker 3: and then you start to get the hang of certain recipes,

638
00:32:14,480 --> 00:32:17,480
Speaker 3: and then you get really kind of excited about them,

639
00:32:17,520 --> 00:32:20,200
Speaker 3: and then you find it easy to continue to make them,

640
00:32:20,240 --> 00:32:22,320
Speaker 3: and then you find you get more comfortable in the kitchen,

641
00:32:22,600 --> 00:32:24,920
Speaker 3: and then you're ready to experiment with other ones as well.

642
00:32:25,920 --> 00:32:29,880
Speaker 1: Yes, and it just becomes like routine rather than an effort.

643
00:32:30,160 --> 00:32:33,800
Speaker 2: Totally, totally, well, thank you so much.

644
00:32:33,880 --> 00:32:37,480
Speaker 1: I am gonna ask you one last question, but I

645
00:32:37,560 --> 00:32:40,800
Speaker 1: asked this all my guests about if you have a

646
00:32:40,880 --> 00:32:44,160
Speaker 1: recommendation for the audience, So it could be anything. So,

647
00:32:44,360 --> 00:32:47,680
Speaker 1: is there something you're reading or watching or listening to

648
00:32:47,960 --> 00:32:48,920
Speaker 1: that you can recommend.

649
00:32:49,880 --> 00:32:53,360
Speaker 3: I've probably been listening a lot to Oprah's Super Soul

650
00:32:53,480 --> 00:32:57,520
Speaker 3: Sessions on her podcast. I always read Louise Hay's book

651
00:32:57,560 --> 00:32:59,520
Speaker 3: You Can Heal Your Life. It sounds a bit corny,

652
00:32:59,520 --> 00:33:01,840
Speaker 3: but it always does help me get onto the right path.

653
00:33:02,680 --> 00:33:04,840
Speaker 3: And I love personally I'm building a business and I

654
00:33:04,880 --> 00:33:06,760
Speaker 3: love listening to how I built this podcast.

655
00:33:07,600 --> 00:33:08,720
Speaker 2: Ah amazing.

656
00:33:08,840 --> 00:33:13,680
Speaker 1: I love all those recommendations already, so that's awesome. Well,

657
00:33:13,720 --> 00:33:15,800
Speaker 1: thank you so much for coming on the show, jess

658
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Speaker 1: I really appreciate it. I know how busy you are,

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00:33:18,760 --> 00:33:20,840
Speaker 1: so thank you, thank you, Darning, thank you so so

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00:33:20,920 --> 00:33:23,560
Speaker 1: much for having me. It was a pleasure of course.

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Speaker 1: And guys, I will make sure I link all of

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00:33:26,800 --> 00:33:30,800
Speaker 1: Jessica's links in the show notes, so her JS program

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00:33:30,880 --> 00:33:33,360
Speaker 1: and the app, and her books and all that good stuff,

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Speaker 1: so make sure you.

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Speaker 2: Check that out. Ah, thank you so much.

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Speaker 1: Thanks so much for listening into this week's episode. If

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Speaker 1: you love to Rise and Conquer and you're craving more community,

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00:33:44,040 --> 00:33:47,080
Speaker 1: I have got you, girlfriend. I was feeling the exact same.

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Speaker 1: So I'm very excited to announce that we have made

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Speaker 1: a close Rise and Conquer Facebook community group. To join

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00:33:53,880 --> 00:33:56,880
Speaker 1: our girl gang, head to Facebook and search Rise and

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00:33:56,920 --> 00:33:59,760
Speaker 1: Conquer podcast community, or head to the show notes for

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Speaker 1: the I decided to create this community for like minded

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00:34:03,280 --> 00:34:06,840
Speaker 1: women who's searching for a safe and positive space for

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00:34:07,000 --> 00:34:09,360
Speaker 1: us to share our stories, to ask for advice and

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00:34:09,600 --> 00:34:13,240
Speaker 1: interact together. Lastly, if you know someone who would benefit

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00:34:13,280 --> 00:34:16,359
Speaker 1: from this episode, please make sure you share it with them,

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00:34:16,640 --> 00:34:18,839
Speaker 1: or even take a screenshot and share it on your

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00:34:18,920 --> 00:34:23,440
Speaker 1: Instagram stories. I really really appreciate all the support, and

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Speaker 1: this is a total independent podcast, so any sort of

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00:34:27,200 --> 00:34:31,359
Speaker 1: sharing involved I really really appreciate. Also, if you want

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Speaker 1: to go beyond this episode, check out our official Instagram

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00:34:34,320 --> 00:34:39,000
Speaker 1: at Rise and Conquer dot podcast or my personal Instagram

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00:34:39,040 --> 00:34:41,919
Speaker 1: at Georgie Stevenson. I hope you have an amazing day

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Speaker 1: or night whenever you're listening by for now and talk

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Speaker 1: to you soon.

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Speaker 3: Bost