WEBVTT
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So how long have you guys known each other?
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Um, she was my client right when I pretty much like six months after I started the company.
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Okay.
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So that was in 2018.
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20, yeah, 20, 2018, 20, yep, 2018.
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Were you a trainer or before or was this like two years ago?
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Before I started my company?
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Yeah.
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I yes, but I did everything independently on my own.
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I've never worked for like a corporate gym or anything.
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I just I got my NASM certification and I was a teacher elementary school teacher and just started on the side, like trained a few people in person at like their apartment gym complex and stuff.
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And then I just really loved it.
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And I started things started somewhat picking up, but also not really.
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And I was kind of like, you know what?
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I'm gonna just make this jump and quit teaching and go all in and make a business.
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And yeah, that's what she did.
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There we are.
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So she was one of my clients, and then um was the first coach I brought on.
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So she's been coaching now for f over five years.
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Yeah, yeah.
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My right hand woman with everything.
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So but you do all nutrition and everything, not just the training, right?
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We definitely take a very like holistic approach and we really strive to like get to the root of our clients' struggles.
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And she's actually a holistic gut practitioner, so um, and we have five, there's five coaches and all kind of specialize in different things and definitely a huge emphasis on nutrition and also just mental health.
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Like I feel like that's truly the foundation.
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If you don't love yourself, there's gonna be a lot of a lot that comes through that.
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Yeah.
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All right.
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And what made you get into like gut health and what was honestly my own journey because actually when I was her client, um for some reason, like during that point in my life, I say for some reason, but I know exactly why I was in grad school.
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I was still partying, you know, had gears before partying, drinking, just eating whatever.
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And then I got more into fitness, but it was before a lot of like holistic approaches came out, and before I really knew anything about proper nutrition.
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Yeah.
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Um, and I just started eating, you know, quest bars and protein powders and processed chicken and things like that, and had terrible gut issues.
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I mean acne all over my face.
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Um, so my own journey kind of led me to becoming a holistic gut practitioner.
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She sent herself to the hospital with I did.
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And not going to the bathroom for days for literally weeks, like four weeks.
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Yeah.
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Yeah, like you you read the fiber values on the quest bar, you're like, oh, I'm gonna shit out right after I eat this, right?
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Yeah, but like that stuff just stays in you.
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It's like I mean, like the sugar-free like sauces and cereals.
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Yeah, I mean, I was on all of that, yeah.
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Yeah, I definitely went through that phase.
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I think that bodybuilding in general, I've done a bikini, a few bikini competitions.
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That's actually how I got into fitness with the girl that was like, I'm just gonna do this bikini competition, hired a coach, and it was so you know, bro style and just the amount of like sugar-free stuff that we can use because it's no calories.
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Yeah.
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Yeah, and the the thing people don't get is, and if you know, and that's where I don't like to journal what I eat, but like if you journal when you eat sugar-free stuff and see how much more sugar you actually eat on top of the sugar-free stuff, is like it's quite incredible, like, especially like drinking like rock stars and monsters.
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You're like, Oh, it's sugar-free.
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Oh, this is recovery stuff, and you're like, I'm getting vitamins with this, and then you're like, you know, you'll reach for that candy bar or like more chocolate.
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Oh, yeah, yeah.
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Your hunger cues go up high.
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Yeah, that's crazy, right?
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Yeah, that's why like I drink sparkling water, but like it doesn't have any sort of sugar.
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But I'm like, but even these, like, you always, you know, people talk about microplastics, and that's something that you gotta I don't know, microplastics you could almost stress out about like how much you take in.
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Yeah, I agree.
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I feel like we definitely try to cut back in ways, but at the same time.
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It's like making making smarter decisions when you're at home.
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Yeah, you know, like for example, like cooking oils, it's like, what are you gonna do at a restaurant?
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Like, not go, not eat if they use like canola oil or vegetable oil.
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But like if you make those choices at home, like you're making improvements.
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The thing is, at restaurants though, you could ask them to cook with butter and you know, you're olive oil or whatever.
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But like if you're which today's society, you're not going to the restaurant as much, you're ordering out, then you don't get to make those choices, you know.
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Yeah, like Doordash should have that option for what you want.
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I also think it's a season of life here in because before having my child, I just had a kid four months ago.
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I hardly ever use the microwave.
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I would, you know, cook my food on the stove.
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And I'll be honest, right now, the season of life I'm in, we are definitely using the microwave because I just need that convenience with yeah, there's no time.
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Yeah, right.
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Yeah, yeah.
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And I'm not gonna stress about that because it exactly, yeah, that would do more harm.
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Like that's what people don't realize.
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Yeah, I know.
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Yeah, the as we talked about mental health, where you know, I'm wearing like two aura rings because I just got the new one.
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I gotta get rid of the old one and set up the new one.
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But some of these things, like, yeah, you can monitor your health and whatever, but like then like you you gotta just take it as facts and like you're like, all right, how you can fix it instead of like being overly obsessed, yeah.
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Where like I got ADD, so I kind of become obsessed with certain things, and like foods, one of them.
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It's like um, and like going carnivore diet.
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I'm like, you know, it's like I try it, but I'm also like I'm afraid to get away from fiber, you know.
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Like eating and for sure.
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And that also goes into the whole microplastics thing, it like to kind of get rid of those toxins, you don't and like the rest of the toxins, seed oil toxins, whatever you need your fiber, right?
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And you would know that yes, oh yeah, yeah.
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Fiber binders, all the things.
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Yeah, yeah.
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All right.
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Um so do you think like switching like your your diet, whatever, what did you do pre-pregnancy and through your pregnancy to help you out?
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Yeah, I think a big thing I I before pregnancy is like really just trying to optimize my hormones.
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And I think that that's overlooked that people are like, oh, I'm gonna go party, I'm gonna do all the things now before I get pregnant, have kids.
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But really, everything you're doing right before you get pregnant, I mean, that's really building the foundation, that's setting that foundation for your pregnancy, for your kid, their health.
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And so I've worked, I worked a lot with Emily too, because I had terrible periods for a long time and just that's again very common with women.
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And a lot of it is due to environmental stuff as well as like your diets.
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I really worked on just optimizing my hormones and cutting back some of those things and getting my periods in a really good place.
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Yeah.
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And then when I did get pregnant, first of all, I got pregnant very fast, which thank the Lord, very blessed.
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And I'm sure there's so many factors that go into that, but I do think some of it is the fact that we really tried to optimize hormones prior, right?
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And then with pregnancy, my diet really didn't change much.
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I feel like I in general, I've always strived to eat a very healthy diet, but I will say tried to get not just eating fruits and veggies, but like having a variety, like having that diversity.
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I know you've always you always talk about that.
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Yes.
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Diverse vegetables, yeah.
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Yeah, I think you did an amazing job, honestly.
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And getting my protein.
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Yeah, yeah.
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That was huge.
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And I was really impressed because I actually ended up having more of a home birth.
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Yeah.
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I had my kid at a birthing center, yeah, but I did see a few OBGYNs like before I was trying to make the make the, you know, decide what I want to do.
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And I was very impressed.
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Every single person I saw really stressed the importance of pre of protein during pregnancy, which I loved.
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We've always been an advocate of that and getting your protein.
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And I did that prior, so that wasn't a problem for me, but I loved seeing that um people they're starting to like recognize that and really encourage that throughout pregnancy, like to have that adequate protein.
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Yeah.
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And how about you said you breastfeed?
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Do you see changes in how much breast milk you make compared to what you eat?
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For sure.
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I do, but you know what I see more of a change is stress.
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Yeah.
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When I'm stressed.
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Like in the beginning, I was I actually I have implants, and so I was kind of stressed about is this gonna affect my breast milk?
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And I knew how bad, like I really wanted to make sure I was breastfeeding, like that was super important to me for my baby's health.
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And I was kind of stressing about it.
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Stressing, like, is this working right?
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Am I doing this right?
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Stressing, am I producing enough?
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Like, are my implants a problem?
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You know, yeah.
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And that the stress itself, I feel like made a bigger impact than maybe my diet.
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You should have just called us, but it is a common question that people ask is like, should I do this before pregnancy?
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Yeah, how is it gonna affect my you know, breastfeeding and stuff?
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And it doesn't really, you know, other you know the way they're placed and everything, yeah.
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It you know, if you're not cutting through the ducts or anything, you're not really gonna affect breastfeeding capabilities.
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And like even with the breast lift, you shouldn't really impact the breastfeeding capabilities.
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But you know, some people you may knock out how they can breastfeed through like different procedures or like you know, putting in very large implants or something like that.
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But in general, shouldn't really affect it.
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But yeah, yeah, yeah.
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That's interesting because I was kind of, I mean, like, I definitely was wondering.
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Yeah, I think also I've had my implants for a bit.
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They're next June, next June will be nine years.
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Okay, yeah.
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So I also kind of like they're getting older, like I need to get them in place and detect, and but yeah, stress, I mean, that's definitely a huge, huge, huge, huge thing.
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And the thing is, like, as you know, moms usually stress quite a bit about like I need to breastfeed, I need to breastfeed.
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And you know, um my wife's OB was like, you know, if it's causing a lot of stress, you don't need to just that's it.
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All you need to do is, you know, to get them the you know the antibodies and whatever they need uh for them to grow.
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But like nowadays you got formula that you know is supplemented appropriately.
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Usually you can get them pretty good stuff, but you know, yeah, breastfeeding is important, but like not to affect your own method.
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Yeah, yeah, absolutely.
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Like regulate your cell sure.
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Yeah.
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And going back to diet, I do I have increased my calories at this point.
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I am eating over 2,000 calories.
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And for me, like I'm a pretty small, small human, yeah.
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And that's a good amount, but I'm still I'm pretty much back down to my pre-pregnancy weight and you know, feeling overall really good, but I know like having the extra food is definitely helping with milk.
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So, like let's compare your diets.
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Like, what's your typical diet?
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Are you guys fasting at all, or are you guys eating three meals, six meals?
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No, fasting.
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Emily's not about that.
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Yeah, I mean, with your data, I'm about that when it's followed up with a protocol.
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Like I have um, if a client comes to me and they are really struggling with like bloating and gassiness, just like a really, really irritated gut, yeah, I will put them on a three-day cleanse.
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However, they still eat at the end of the day, but it's but it's food that I provide for them, right?
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Obviously, I'm not gonna tell them to go eat a cheeseburger from McDonald's.
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Um, and then they fast with bone broth and water, and then it's followed with um my gut protocol, where like I have them basically it's like an elimination diet.
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Yeah.
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Um, but um, then they stay that on that elimination diet for about five, six weeks or until they feel better.
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And then we slowly start to introduce food.
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So it's the only time I usually ever tell people to fast, or once again, if they really have an irritated gut, then like just fast up until like noon, it'll, you know, inflammation will be bringing brought down and going from there.
00:13:12.960 --> 00:13:13.200
Yeah.
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All of our coaching is very geared towards the individual person, it's very customized to them, their goals, their lifestyle, anything they're struggling with.
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However, we are huge advocates that most people, if they are willing to commit the time and energy to track their macros at some point in their life, we really like to use that as a tool with them simply to educate them so that they learn what is a protein, what is a carb, what is a fat, what they are putting in their body, and learn how to read labels and what is in the foods that they are consuming.
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Do you do you have them use any apps or yeah?
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We actually have our own app.
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Yeah.
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If you search on Apple, Pasley Fit Community, our apple pop up, and it's very similar to MyFitnessFowl.
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If I'm sure you're familiar with that.
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Yeah.
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Basically the same thing.
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There's a you know, QR code, you can scan stuff, track everything through that.
00:14:03.919 --> 00:14:09.679
We can also do like sample, full day of eating, yeah, tons of like food option variety for them.
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All right.
00:14:10.639 --> 00:14:15.679
And what's your portion sizes you use, or do you use portion sizes with people?
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Like and how are your macros lined up?
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Yeah, so we we give them personalized macronutrients, um, you know, protein, fats, carbs, but once again, it's so tailored to the individual person.
00:14:28.159 --> 00:14:32.799
So if a client comes to me and they're menopause, they're postmenopause, right?
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Um, they're gonna be obviously be higher fat anti-inflammatory fats and a little bit lower carb and a decent amount of protein, right?
00:14:40.320 --> 00:14:54.639
Um, if someone comes to me and they have hypothyroidism from under-eating and overexercising, I'm gonna give them higher carb, a decent amount of fat, and an adamant amount or adequate amount of protein as well, right?
00:14:54.720 --> 00:15:02.799
So it really just depends on the person and like what stage of life that they're in and really what their goals are and where they're at in their health history right then and there.
00:15:02.960 --> 00:15:03.120
Yeah.
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Emily will also work alongside of them with their doctors if if necessary, like labs.
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She's read a good amount of lab work as well, too.
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Cause we do like to look at um just deeper than just surface level things that are happening.
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Yeah.
00:15:19.039 --> 00:15:23.039
What do you what sort of labs do you guys usually like to look at?
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So I'm newer with it.
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Yeah.
00:15:26.399 --> 00:15:29.519
I went through a course um and I have a mentor.
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She's great.
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Um, she's phenomenal.
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Um, and I read, I'm really into Dutch tests right now.
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Um, I haven't read a ton of them by any means.
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I think I've read like one or two right now.
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Yeah.
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But that's because I'm still so into studying them.
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Yeah.
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Um, but that's my favorite lab work to like really dive into.
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And I have done the Dutch test myself as well.
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And I love to like go back and look at mine and just kind of like dig deeper into different things that I could be doing to like improve.
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Yeah.
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Um, and then obviously just like your your regular like blood, your blood panel that you would do, like cortisol, um, cholesterol, things like that.
00:16:08.080 --> 00:16:16.399
So yeah, and and females, when they come to you, like if they're doing low fat, what do you think guys think of like low fat diets?
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Um, I am not a fan just because I feel that most like well, any woman honestly shouldn't be eating below 40, below 45.
00:16:28.159 --> 00:16:31.440
But for me, I'm like, girl, you really don't need to be eating below like 55.
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Like that's minimum.
00:16:32.879 --> 00:16:38.320
Yeah, you know, just because it is so anti-inflammatory and it really fuels their hormones.
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Yeah.
00:16:38.879 --> 00:16:43.919
So and for protein-wise, what do you recommend for protein for people?
00:16:44.639 --> 00:16:45.679
Or is it low price?
00:16:46.080 --> 00:17:02.320
Again, it's very individualized, but I will say too, with even just um OBDY and I saw with pregnancy, they were really stressing to get 100 grams of protein, which I loved hearing that because I mean we've seen women come to us eating like 50 grams of protein, like really low.
00:17:02.480 --> 00:17:08.160
So I think bare freaking minimum, 100 grams, but we definitely have clients that are eating more than that.
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Yeah.
00:17:08.960 --> 00:17:13.680
Or you have them supplement protein in like protein shakes and stuff, or no.
00:17:13.920 --> 00:17:17.759
If they want, if they feel like it's convenient, it works for them, they like it.
00:17:18.000 --> 00:17:19.359
Um it's not necessary.
00:17:19.440 --> 00:17:20.319
I mean it's not necessary.
00:17:20.559 --> 00:17:23.200
Ultimately, if you can get it from Whole Foods, it's gonna be better.
00:17:23.599 --> 00:17:26.960
But yeah, convenient-wise, like again, the season of life I'm in right now, yeah.
00:17:27.279 --> 00:17:39.279
Or like having a scoop of protein powder coffee if like clients are using like really sugary creamers and things, I'm like, okay, let's use like a three-ingredient almond milk and like half a scoop of protein powder and froth it up.
00:17:39.359 --> 00:17:40.799
You know, that's a better option.
00:17:41.039 --> 00:17:44.640
Yeah, you know, and also quality of protein is very important.
00:17:45.119 --> 00:17:47.839
So, what I've gone back into is like drinking milk.
00:17:47.920 --> 00:17:56.480
I and I used to drink a lot of whole milk before, but like now with kids, like I have like their grass-fed milk, and I'm like, it tastes good.
00:17:56.559 --> 00:18:00.559
And I'm like, most of the proteins are made out of like milk protein, you know.
00:18:00.720 --> 00:18:06.720
They have some sort of I'm like, why am I like getting a powder when I can just do that?
00:18:06.960 --> 00:18:12.640
So I started to drink the whole milk, and I I don't think it affects me my stomach or anything.
00:18:12.880 --> 00:18:21.519
I don't feel any issues with it, but I don't know how like dairy and milk affect female like hormones and stuff.
00:18:21.680 --> 00:18:23.920
Or do you see a downside to it?
00:18:24.480 --> 00:18:32.079
A lot of women struggle with dairy, but that is because you just mentioned like grass-fed milk, yeah, that's high quality, right?
00:18:32.559 --> 00:18:36.799
Versus um really processed sugary Greek yogurt, yeah.
00:18:36.960 --> 00:18:42.559
Um, or the just the regular old carton of like whole milk or whatever.
00:18:42.720 --> 00:18:46.480
And then they come so constipated, so bloated, so gassy.
00:18:46.559 --> 00:18:49.440
And I'm like, okay, let's reduce or just take out dairy.
00:18:49.599 --> 00:18:49.759
Yeah.
00:18:49.920 --> 00:18:53.839
And then they immediately are like, oh my gosh, I'm going to the bathroom where I feel so much better.
00:18:53.920 --> 00:18:55.039
And I'm like, oh, look at that.
00:18:55.359 --> 00:18:57.519
I've cut dairy out, especially right now, breastfeeding.
00:18:57.599 --> 00:19:04.400
They say dairy and spicy food are is like the number one thing that can upset baby's stomachs when it comes to breastfeeding.
00:19:04.640 --> 00:19:08.799
Yeah, like in the doctor's lounges, there's always like the freaking yogurt.
00:19:08.960 --> 00:19:17.200
And I'm like, it's like useless because it's like zero fat, and then it's like it's freaking fake sugar.
00:19:18.240 --> 00:19:18.400
Yeah.
00:19:18.720 --> 00:19:28.319
You know, the thing that we found, or especially with myself, but also with clients that have really affected hormones, period, like painful periods, is soy.
00:19:28.559 --> 00:19:28.960
Yeah.
00:19:29.359 --> 00:19:38.079
That's been a big thing that I know personally I've cut out or I've tried to decrease that have made has made a huge positive impact on me.
00:19:38.319 --> 00:19:38.559
Yeah.
00:19:39.119 --> 00:19:39.359
Yeah.
00:19:39.440 --> 00:19:49.039
And I like, you know, I I was doing oat milk for a while, but then like, you know, that even causes huge rises in your sugars and stuff.
00:19:49.279 --> 00:19:51.519
So I'd like to kind of cut that.
00:19:52.079 --> 00:19:56.480
The only things like I'll try other than whole milk is like cashew milk.
00:19:56.559 --> 00:20:01.759
But even the whole milk, like I won't get it put in my coffee because I Don't know what whole milk they're putting in.
00:20:02.400 --> 00:20:07.200
I I just if I'm making coffee at home, that's when I'll use the whole milk.
00:20:07.279 --> 00:20:08.160
I know what it is.
00:20:09.119 --> 00:20:10.640
What do you think about almond milk?
00:20:11.039 --> 00:20:14.480
Even like almond milk sucks in coffee.
00:20:15.920 --> 00:20:19.680
I can't you heat it up and it's got this flavor that I can't stand.
00:20:19.759 --> 00:20:20.559
So yeah, yeah.
00:20:20.799 --> 00:20:22.720
I kind of I used to use it a lot.
00:20:22.960 --> 00:20:28.400
If I was making shakes and stuff, I'd get it, but like yeah, it just has that flavor.
00:20:28.559 --> 00:20:31.039
Like when you heat it up, it's yeah, yeah, terrible.
00:20:31.279 --> 00:20:34.559
Yeah, but cashew milk like tastes fine when it's heated up.
00:20:34.720 --> 00:20:37.359
So I'll I'll use cashew milk when they have it.
00:20:37.440 --> 00:20:41.359
But yeah, I've not I never really drink cashew milk, so I'll have to try it.
00:20:41.519 --> 00:20:42.480
Yeah, I was just curious.
00:20:42.640 --> 00:20:45.200
I didn't know if there was like something negative that you felt like that.
00:20:45.359 --> 00:20:46.160
No, not really.
00:20:46.400 --> 00:21:01.119
It's just but like you know, I I always wonder with almond milk too, like what are they putting in it, you know, like when they're making it because all these companies like somehow they figure out a way to fluff up like something that's good for you and natural.
00:21:01.599 --> 00:21:09.119
And it's not actually yeah, just like I don't know, I saw a real couple like this week, like about Briar's ice cream.
00:21:09.200 --> 00:21:22.799
It's not called Briar's ice cream anymore, it's called Briar's frozen dessert because they they took it, doesn't have the amount of cream it needs to have to be ice cream.
00:21:23.440 --> 00:21:41.200
So they they over the years, and it it's been for a while, I I guess, like in early 2000s, they changed the name over because they filled it with fluff and air, so you'd consume more and it didn't have the cream in it, so that's the way it's like a lot of it.
00:21:41.359 --> 00:21:44.240
That's why it makes you so bloated because it has so much air in it, yeah.
00:21:44.559 --> 00:21:55.839
Yeah, because my wife used to always be like, Oh, get the strawberry priors, and I'm like, uh I don't eat much ice cream or sugars, anyways, but um now I'm like uh definitely not.
00:21:55.920 --> 00:22:00.960
Yeah, I like to I shop at Sprouts, so I usually get like the three ingredient meal.
00:22:01.359 --> 00:22:04.400
So it's very I do the same or make my own.
00:22:04.480 --> 00:22:07.599
I haven't done that in a while, but I love to make it from like hemp seeds.
00:22:07.680 --> 00:22:13.680
Yeah, um, it has a very like earthy taste, but I do like it um and just almonds and water.
00:22:13.920 --> 00:22:14.640
Yeah, yeah.
00:22:14.880 --> 00:22:15.839
That's the best way to do it.
00:22:16.079 --> 00:22:18.880
Yeah, you know, time wives, but it's time wives in the starter.
00:22:19.200 --> 00:22:20.319
Hey, I'm really proud of myself.
00:22:20.400 --> 00:22:21.839
I've kept up with my sourdough.
00:22:22.079 --> 00:22:24.480
Like my sourdough starter is still alive.
00:22:24.559 --> 00:22:25.359
I've still been baking.
00:22:25.599 --> 00:22:26.160
That's quite a bit.
00:22:27.680 --> 00:22:28.799
Yeah, keeping that alive.
00:22:29.119 --> 00:22:35.599
It is like I've seen some people at the surgery centers make it, and it's like, yeah, it's like their own baby.
00:22:35.839 --> 00:22:36.160
Yeah, yeah.
00:22:36.559 --> 00:22:40.240
Thankfully, you can not touch it for a couple weeks and it still stays alive.
00:22:40.400 --> 00:22:48.720
Can't really do that with kid, but uh what else?
00:22:48.960 --> 00:22:52.400
Um there was something I had that I totally forgot.
00:22:52.720 --> 00:22:54.720
Yeah, if you guys have a question.
00:23:04.400 --> 00:23:08.079
Well, one thing was like uh almost the whole fasting thing.
00:23:08.240 --> 00:23:10.720
So I use the fasting thing.
00:23:11.200 --> 00:23:15.839
I think it works great for me because you know it's different for females and males for the other.
00:23:16.160 --> 00:23:17.680
Yeah, oh yeah, that's for sure.
00:23:17.839 --> 00:23:23.680
But on top of it, like being a surgical field, like your brain just functions a lot better.
00:23:23.920 --> 00:23:41.680
And I you know, I do fasting, but I also take like keto and esters, so like I have brain food and I'll like just uh put a scoop of the uh essential aminos uh in the morning, so like it's all brain food, so you just function better.
00:23:42.079 --> 00:23:43.599
And I can go fasting.
00:23:44.000 --> 00:23:57.680
And more recently I've gone to like maybe a two or three hour like eating window, um, we're pretty much fasting most of the day, and then mostly it's filled with protein and some fiber and stuff.
00:23:57.920 --> 00:24:01.519
Uh but like I've probably tried everything.
00:24:02.079 --> 00:24:09.119
I I was a college football player, and you know, fitness has always been like uh there.
00:24:09.839 --> 00:24:12.160
Um, I did gain a lot of weight.
00:24:12.319 --> 00:24:16.160
Uh even in college, I I used to drink way too much.
00:24:16.480 --> 00:24:16.960
Uh same.
00:24:17.519 --> 00:24:18.319
Don't get us started.
00:24:19.119 --> 00:24:19.359
Yeah.
00:24:20.240 --> 00:24:21.519
So yeah.
00:24:21.920 --> 00:24:28.160
And it was like, you know, to to be the cool kid and like and fall into the crowd.
00:24:28.400 --> 00:24:33.759
But uh more recently, like three, four years ago, I stopped drinking altogether.
00:24:34.000 --> 00:24:40.720
Um, and even like when I got into practice, it was like, yeah, go go to old town, go to go to the bars and stuff.
00:24:40.960 --> 00:24:44.559
You finally start making money, you're like, oh, let me go and enjoy it.
00:24:44.640 --> 00:24:57.039
And like, but like COVID hit, and I think COVID hit, and I start I had my first kid, and like then it was like, uh, I drink once a month, and I was like, ah, do I even need to do that?
00:24:57.359 --> 00:25:04.319
So because my brain was just so much sharper, so I was like, I don't need to, you know, I don't need to partake in that.
00:25:04.559 --> 00:25:10.799
So that and then you know, started on this whole peptide and GLP1s and stuff.
00:25:11.039 --> 00:25:13.119
Um, so that's helped out.
00:25:13.279 --> 00:25:24.000
I I was always a big gym rat for the longest time until I started my own practice, and I was like pretty much on call at 15 different hospitals.
00:25:24.640 --> 00:25:27.440
Pretty much the first five years I was in practice myself.
00:25:27.599 --> 00:25:31.279
So um so I didn't have much time.
00:25:31.359 --> 00:25:40.160
I really got into CrossFit before the two or three years before I started my own practice, and I really liked it in in New York.
00:25:40.319 --> 00:25:45.119
I thought like the training was a lot better, they'd warm you up, make sure you had good form.
00:25:45.279 --> 00:25:48.640
I came out here, the training wasn't quite the same, yeah.
00:25:49.039 --> 00:26:04.319
And just having a competitive mindset and like having a bunch of like 20-year-olds and them not telling you how to do things the right way, or like you were kind of swaying a little away and lifting heavier.
00:26:04.480 --> 00:26:08.079
I was starting to hurt injure myself and I need my hands.
00:26:08.160 --> 00:26:11.839
Yeah, so I was like, all right, CrossFit's not for me.
00:26:12.000 --> 00:26:15.839
And then I kind of got away from it for quite a while.
00:26:16.000 --> 00:26:23.839
Um, and I was going to CrossFit every once in a while once I started practice, but even that started to get less and less.
00:26:24.000 --> 00:26:40.000
And until a few years ago, once I got into peptides, got more into shape, and then like I started just doing resistance bands, you know, wake up at five in the morning, just get 15, 20 minute workout in, and that kind of got me on the right path.
00:26:40.079 --> 00:26:42.240
And where I lost a ton of weight.
00:26:42.480 --> 00:26:49.279
I I got in the best shape of my life, I think, and more cut than ever with just resistance bands.
00:26:49.359 --> 00:26:53.920
And I was like I was like, all right, I don't need weights, I don't need to go to the gym.
00:26:54.079 --> 00:26:57.359
Uh nothing hurt, so I was like, I'll continue.
00:26:57.920 --> 00:26:59.359
That's the way I continued with it.
00:27:00.000 --> 00:27:06.319
I was gonna ask you guys, so what do you do for like stress relief and um things like that?
00:27:07.119 --> 00:27:08.960
Yeah, well, that's a big one.
00:27:09.440 --> 00:27:16.799
Lots of things, but I think also just the little things really do add up over time, like even just your habits.
00:27:16.880 --> 00:27:18.160
Like for me, walking.
00:27:18.319 --> 00:27:23.839
I mean, today I've gone on at least three walks with my kid and my dog, just getting outside, getting fresh air.
00:27:24.400 --> 00:27:40.319
Um, a big thing too, I like to do when I walk is like not bring my phone because I think that's the number one thing that everyone can take is to make sure that we are having some boundaries with our phone and like unplugging and just get outside in nature and ground yourself and kind of just unplug.
00:27:40.480 --> 00:27:51.279
Or as a mom, I've learned um recently a new thing for me is every day when I shower, I'm like, this is five minutes of peace that I might not have any more other time.
00:27:51.759 --> 00:28:05.359
So I'm gonna really just like try to shut my brain off and just like really like just be in that moment of and um and like calm, you know, calm things down because that's very important and needed, especially as a mom because you're overstimulated all the time.
00:28:05.759 --> 00:28:06.960
Slowing down, yeah.
00:28:07.440 --> 00:28:18.720
I think my favorite thing that I've most recently fallen in love with, I just moved, so I haven't done this like the past few weeks, and I am like craving it um to like find that routine.
00:28:18.799 --> 00:28:23.200
But literally just 10 minutes of a morning were nighttime yoga.
00:28:23.599 --> 00:28:32.160
And like I have like a fuzzy blanket and a pillow, and I'm just like breathing as I'm doing it's more of like stretching than it is an actual flow.
00:28:32.319 --> 00:28:32.559
Yeah.
00:28:32.720 --> 00:28:35.440
Um, and I just find that so grounding.
00:28:35.599 --> 00:28:41.440
Like when I really, really struggled with adrenal fatigue, that was one of the practices that I did every single day.
00:28:41.599 --> 00:28:44.559
And when I started that, that's when I saw the most results.
00:28:44.720 --> 00:28:44.960
Yeah.
00:28:45.119 --> 00:28:49.440
Um, which it's really hard to increase your cortisol when it's down that low.
00:28:49.599 --> 00:28:49.839
Yeah.
00:28:50.000 --> 00:28:51.519
Um, and that really, really helped.
00:28:51.599 --> 00:28:58.640
And obviously, just like getting outside and walking, just like Megan said, I think sunshine is like the best thing ever.
00:28:58.960 --> 00:29:04.160
Um, it's just like when it hits your face, it's just like, oh my gosh, I could stay here like all day.
00:29:04.559 --> 00:29:04.960
Yeah.
00:29:05.200 --> 00:29:12.319
And and this time of year it gets kind of tough because like for me, like tomorrow I have seven o'clock surgery.
00:29:12.480 --> 00:29:18.960
Um, and today was 7:30, and just getting that sunlight first thing in the morning.
00:29:19.599 --> 00:29:21.359
I'm like waking up at five o'clock.
00:29:22.319 --> 00:29:25.359
But you know, you get it when you can, and like it's a good thing.
00:29:25.680 --> 00:29:25.920
Absolutely.
00:29:26.160 --> 00:29:29.759
And yeah, same thing, you know, with mental health, with lowering your stress levels.
00:29:29.839 --> 00:29:33.920
We with all of our clients, like we encourage them to try different things out.
00:29:34.000 --> 00:29:35.599
And we gotta you gotta find what works for you.
00:29:35.759 --> 00:29:36.319
Everyone's different.
00:29:36.720 --> 00:29:39.039
People like journaling, breathing, yeah, meditation.
00:29:39.920 --> 00:29:41.279
Meditations are great too.
00:29:41.599 --> 00:29:43.200
Yeah, breathe breathing's great.
00:29:43.359 --> 00:29:50.079
Like, you know, I I sit on my like red light mat at night and just do breathing exercises.
00:29:50.319 --> 00:30:02.079
And then when I wake up in the morning, first thing I do in the morning is um I wear this headpiece, it's the Mendy, and it kind of has a little game on your phone where you follow the ball and try to focus on it.
00:30:02.640 --> 00:30:13.680
And that just reads the blood flow and it it gets you to kind of focus more and like meditate, yeah, uh, and take your mind away from everything else to just focus on.
00:30:14.559 --> 00:30:16.319
I'm like, yeah, yeah.
00:30:17.359 --> 00:30:40.720
It is actually pretty good because uh, you know, at first you're like, uh, this is whatever, but you know, they say after two or three weeks, you've really like you you notice your like focus in more, and you'll throughout the day you'll be more fo focused, and like you you'll start doing chores around the house, and you'll it's it's almost like uh taking an Adderall.
00:30:41.039 --> 00:30:43.359
It's like a natural adderall, so it works really well.
00:30:43.599 --> 00:30:47.759
I will say breath work is the only thing that got me through a natural labor.
00:30:47.839 --> 00:30:48.319
Yeah, yeah.
00:30:48.880 --> 00:30:57.359
I had to just focus on my breath the whole time with those contractions, and yeah, just like you go cold plunging, you can't cold plunge if you don't do breath.
00:30:57.839 --> 00:30:58.400
Oh, yeah, yeah.
00:30:59.599 --> 00:31:06.720
I just got back into that because I used to do it for a while and then I stopped and yeah, I just upgraded my membership in the gym.
00:31:06.799 --> 00:31:23.519
So I've been doing them like a lot, and it's like every single time I'm like, this is why, you know, and I honestly I keep thinking about you every time I do a cold plunge because you always talked about like breath work doing your labor, and I was like, look, I'm like when you're pregnant, like this will yeah.
00:31:23.839 --> 00:31:28.960
And I we you know, like people talk about how it's like an energy boost in the morning.
00:31:29.200 --> 00:31:32.799
I think more of it is the psyche of getting in there.
00:31:32.880 --> 00:31:35.039
I think that's the biggest part of it.
00:31:35.119 --> 00:31:38.880
It's not like the overall, like whatever health benefits it has.
00:31:39.039 --> 00:31:52.559
I think the overall is the mental mind and mental, you know, like when you know you've done something that hard that you hate doing, I think that just drives you for you, like, oh, I can pretty much do anything.
00:31:52.799 --> 00:31:59.440
I feel like that after my after pushing my I do that, I can do it.
00:32:00.160 --> 00:32:00.720
I agree.
00:32:00.880 --> 00:32:02.640
I think I see that with a cold plunge.
00:32:02.720 --> 00:32:10.480
I will say I've always hated cold plunges, but now that I have had my son, I'm like, I should try it again and see if I can control my breath better.
00:32:11.039 --> 00:32:17.759
50 degree water and not gonna be a little bit more than a little bit the way to do it is yeah, and you don't need to, yeah, that's that's the thing.
00:32:17.920 --> 00:32:20.480
Like I during the winter time, I just jump in my pool.
00:32:20.640 --> 00:32:21.200
Yeah, that's what I was.
00:32:21.599 --> 00:32:27.359
And I'm not one and I'm like, I could use it, but I just I just can't buy another gadget for my house.
00:32:27.519 --> 00:32:46.000
It's like it's already taken up so much space, and like on top of it, like my kids sleep in my room, so it's like I have all the gadgets, and I moved them in there because they took up the other rooms, and now they're sleeping in my room and everything's stuck in one room, so gotta just make more room for it.
00:32:46.319 --> 00:32:56.160
But I I think cold plunge, if you're doing like even 50 degrees, 55, you don't need to go all the way cold to really get the benefits of it.
00:32:56.240 --> 00:32:59.039
Yeah, are you guys from Arizona or are you from El C?
00:32:59.359 --> 00:33:04.720
No, I'm from uh like Washington, DC area, and I'm from southern, southern Virginia.
00:33:04.880 --> 00:33:07.119
Okay, she's from like the middle of nowhere, yeah.
00:33:07.279 --> 00:33:08.640
Like they don't have stoplights.
00:33:09.440 --> 00:33:15.680
Yeah, I grew up in Rhode Island, so it's like when you grow up in the cold, you're like, I don't want to freaking be cold and black.
00:33:15.839 --> 00:33:17.119
Yeah, that's a whole thing.
00:33:17.440 --> 00:33:18.400
It gets colder in DC.
00:33:18.559 --> 00:33:18.880
Yeah, yeah.
00:33:19.039 --> 00:33:20.000
I've never liked the cold.
00:33:20.160 --> 00:33:22.079
So I think that's why I hate cold plunge.
00:33:22.400 --> 00:33:22.640
Yeah.
00:33:22.880 --> 00:33:27.599
Or that's the thing that you step into where it's like cryo, cryotherapy.
00:33:27.839 --> 00:33:28.720
Oh my gosh.
00:33:29.039 --> 00:33:32.880
Cryo, I've never tried cryo, but like the I hated it.
00:33:33.119 --> 00:33:36.559
The science behind it doesn't and it just sounds like torture.
00:33:36.720 --> 00:33:37.039
Yeah.
00:33:37.359 --> 00:33:42.480
And I I don't feel like overall, like there's much benefit to it.
00:33:42.640 --> 00:33:42.799
Yeah.
00:33:43.039 --> 00:33:48.640
Because it just freezes you just for the minute, and you're I don't think you get the additional benefits.
00:33:49.039 --> 00:33:50.000
I did it once.
00:33:50.160 --> 00:33:50.559
Yeah.
00:33:50.880 --> 00:34:03.599
And the only reason why I did it is because I had COVID, and after COVID, I could not sleep for a full legit month and a half.
00:34:03.759 --> 00:34:06.400
I was sleeping about an hour to three hours a night.
00:34:06.480 --> 00:34:06.720
Yeah.
00:34:06.880 --> 00:34:10.800
And I would wake up and literally like it was just like fireworks.
00:34:10.880 --> 00:34:14.159
It felt like that's the only way I can describe it, like going off in my brain.
00:34:14.320 --> 00:34:14.559
Yeah.
00:34:14.719 --> 00:34:18.800
Um, and I would just watch TV and just sit there because I couldn't fall back asleep.
00:34:19.039 --> 00:34:24.159
And one of my friends had recommended do try cryotherapy, just do it once and see if it works.
00:34:24.320 --> 00:34:24.559
Yeah.
00:34:24.719 --> 00:34:28.960
And they were like, look, you can stay in here for a minute, two minutes, three minutes, up to five minutes.
00:34:29.119 --> 00:34:30.480
And I was like, give me five minutes.
00:34:30.559 --> 00:34:31.360
I'm doing this thing.
00:34:31.440 --> 00:34:31.519
Yeah.
00:34:31.679 --> 00:34:34.719
You know, I had never done a cold plunge or anything before.
00:34:35.039 --> 00:34:39.119
And um, I did it and it honestly, it really wasn't.
00:34:39.280 --> 00:34:41.840
I mean, don't get me wrong, I was freaking cold.
00:34:42.320 --> 00:34:42.880
Five minutes.
00:34:42.960 --> 00:34:43.599
I'm like, oh my god.
00:34:43.840 --> 00:34:49.679
I think doing a 40-degree cold plunge is harder than doing cryo for five minutes.
00:34:49.840 --> 00:34:50.800
I don't know why that is.
00:34:50.960 --> 00:34:59.039
I think it's because it slowly gets colder and I can dance and move around and get the adrenaline out.
00:34:59.199 --> 00:35:03.760
Um, but I did sleep legit for five hours that night for the first time after a month and a half.
00:35:03.840 --> 00:35:04.000
Yeah.
00:35:04.239 --> 00:35:09.840
So it did help, but I think you could do that with a cold plunge at 60, 50 degree water.
00:35:10.000 --> 00:35:10.559
Yeah.
00:35:11.599 --> 00:35:32.880
It's you know, a lot of a lot of um sleepings with like your growth hormone release and cycles and stuff is and I I think you could have diet induced, you could also it's also stress management, which like a lot of breathing exercises help quite a bit with that, especially when I wake up in the middle of the night.
00:35:32.960 --> 00:35:36.000
It's it's always like, all right, calm your nerves.
00:35:36.480 --> 00:35:37.280
Yes, for sure.
00:35:37.599 --> 00:35:38.559
Fall right back sleep.
00:35:38.960 --> 00:35:39.199
Yeah.
00:35:39.360 --> 00:35:42.320
And I think too, different phases of women's cycle.
00:35:42.400 --> 00:35:49.760
I know for women, obviously, you know, closer to when their period starts, like a lot of them have issues like sleeping at night.
00:35:50.000 --> 00:35:59.679
Um, and I just I know for my clients, I just really, really, really get them to prioritize the sleep hygiene, like their sleep routines, digital detox, red light, yeah.
00:35:59.920 --> 00:36:06.800
Um, obviously with goggles on and really just downtime, cold showers, warm, warm baths, things like that.
00:36:06.880 --> 00:36:07.360
Yeah, yeah.
00:36:07.440 --> 00:36:19.760
The way I usually, you know, at first fall asleep is I lay on my red light mat and trying to put my kids to sleep, and that's I pretty much pass out on that, and that gets pretty hot.
00:36:19.920 --> 00:36:20.239
Yeah.
00:36:20.480 --> 00:36:28.719
And like it just feels good on my back, and it pretty much like no matter how sore you are, that's like you feel so relaxed.
00:36:28.800 --> 00:36:30.559
It's yeah, it's like the perfect thing.
00:36:30.719 --> 00:36:32.320
I tell everyone to get one.
00:36:32.480 --> 00:36:36.159
I I should have my own account with the company I keep up with.
00:36:36.400 --> 00:36:37.199
Yeah, you should.
00:36:37.519 --> 00:36:39.039
Yeah, I've been wanting one.
00:36:39.199 --> 00:36:43.440
I have like the handheld one for travel because I used to travel so much.
00:36:43.599 --> 00:36:46.000
Um, and that worked great, but now I'm like really.
00:36:46.559 --> 00:36:50.880
Yeah, there's three different companies that have pretty good ones that you know.
00:36:51.039 --> 00:36:57.280
Um there's one Thursage, there's higher dose that you probably get infomercials about higher dose.
00:36:57.519 --> 00:36:58.719
Now you're gonna get it all the time.
00:36:58.800 --> 00:36:59.360
Yeah, Instagram.
00:37:00.960 --> 00:37:11.280
Um and and then there's Bond Charge, but there's a whole lot of other ones coming out, and yeah, they're all basically the same Alibaba ones.
00:37:11.440 --> 00:37:17.360
Yeah, that they they get it cheap and put their name on it, but they're like five in one, six in one.
00:37:17.679 --> 00:37:21.280
Some of them have pulse electromagnetic fuel therapy too.
00:37:21.360 --> 00:37:22.960
Oh wow, and tens machines.
00:37:23.280 --> 00:37:31.119
And like the one I have is Theresage, it's like eight, nine hundred bucks for the larger one, and like five, six hundred for the smaller one.
00:37:31.519 --> 00:37:38.639
But if you want anything for Christmas, that's like I say it's the perfect Christmas gift for anyone because you lay on it.
00:37:38.719 --> 00:37:40.239
I lay on it almost every night.
00:37:40.719 --> 00:37:45.599
It just relaxes you, gets rid of any soreness, muscle aches, pains.
00:37:45.760 --> 00:37:49.280
Um, and you feel refreshed, you like you pass out.
00:37:49.519 --> 00:37:57.360
Well, I pass out, and sometimes the only way I wake up is some of the stones get so hot that's yeah.
00:37:57.440 --> 00:37:59.039
I have a sauna blanket.
00:37:59.199 --> 00:38:03.679
Yeah, it doesn't work that great, but it does it does help.
00:38:03.840 --> 00:38:10.639
Um, you know, if I don't make it to the gym that day and I'm not using the sauna, but I will fall asleep in that very quickly.
00:38:10.960 --> 00:38:11.840
Yeah, yeah.
00:38:12.079 --> 00:38:16.880
Yeah, I used to have like that sauna hut, a little tent.
00:38:17.039 --> 00:38:18.639
Yeah, but I don't I don't know.
00:38:18.800 --> 00:38:25.599
I it feels I I don't know like if I could sit in that thing anymore, especially in the summer in Arizona.
00:38:25.679 --> 00:38:27.519
You just walk, you can just get outside.
00:38:27.679 --> 00:38:28.639
Yeah, dry sauna.
00:38:29.280 --> 00:38:31.360
Like in Arizona, I just go and stand outside.
00:38:31.679 --> 00:38:32.000
Exactly.
00:38:32.079 --> 00:38:32.559
Yeah, it we can't do it.
00:38:32.719 --> 00:38:37.599
It's usually so cold on the inside, so you're like outside, usually feels pretty good.
00:38:37.920 --> 00:38:38.719
Yeah, yeah.
00:38:38.960 --> 00:38:40.159
So for sure.
00:38:40.400 --> 00:38:44.159
Pregnancy, because people always say, like, which is kind of funny.
00:38:44.320 --> 00:38:47.519
I feel like with pregnancy, they say tell you not to have sushi, right?
00:38:47.679 --> 00:38:47.840
Yeah.
00:38:48.000 --> 00:38:53.360
Well, I went to Japan for over my pregnancy, and I'm like, I'm in Japan, I'm not gonna not have sushi.
00:38:53.599 --> 00:39:01.840
And I did do some research, and over there, they like pregnant women eat sushi all the time because I feel like it's not so much about the raw fish as it is about the quality.
00:39:02.000 --> 00:39:13.199
Yeah, and quality, but you also gotta see which fish you're yeah, because like if you're eating some of the larger fish, you're gonna have even more mercury because those fish are eating the smaller fish.
00:39:13.360 --> 00:39:15.440
Yeah, yeah, yeah.
00:39:15.519 --> 00:39:16.559
I didn't think about the eating.
00:39:17.280 --> 00:39:19.519
Yeah, so they'll they'll have increased mercury.
00:39:19.760 --> 00:39:24.880
So it it like my wife's obs like, no, you can have sushi, you like yeah, yeah.
00:39:25.039 --> 00:39:27.840
Um, just you know, he I think from the gas station.
00:39:28.000 --> 00:39:28.960
Yeah, yeah.
00:39:29.199 --> 00:39:29.679
Yeah.
00:39:29.920 --> 00:39:38.559
Well, I think that's more towards causing you dehydration, you know why, than than the mercury poisoning.
00:39:38.719 --> 00:39:49.920
But um, he he said to stay away from I think tuna was like tuna has high mer and like just gotta look at what you know what fish have more mercury.
00:39:50.239 --> 00:39:54.559
Otherwise, like I I think it it's totally fine to have sushi.
00:39:54.800 --> 00:39:56.559
I don't think that's a a big issue.00:39:56.800 --> 00:39:59.519
What are some other no no's for your hormone health?00:40:00.480 --> 00:40:04.000
I know we talked about like sugar free stuff, but what else?00:40:04.800 --> 00:40:05.199
And soy.00:40:05.840 --> 00:40:07.440
Soy I feel like definitely.00:40:07.599 --> 00:40:19.679
It's not like you have to completely cut it out, but it's like in so many different things, like spray oils and bars and nutrition bars, and like literally like so many different things.00:40:19.840 --> 00:40:20.639
Protein, I'm pretty sure.00:40:21.119 --> 00:40:23.199
Soy lectons, like oh yeah, and everything.00:40:24.079 --> 00:40:26.400
What about bath and body works candles?00:40:26.719 --> 00:40:27.840
Don't even get me started.00:40:28.000 --> 00:40:30.719
I'm like, no, synthetic fragrances.00:40:30.880 --> 00:40:32.159
I mean, that's another big thing.00:40:32.639 --> 00:40:36.239
Endocrine disruptors, huge endocrine disruptors, your body wash.00:40:36.320 --> 00:40:40.559
I mean, this has nothing to do with food, but yeah, you know, body washes.00:40:40.719 --> 00:40:47.519
Um but that all plays a role in your hormones, or even just um for like tampons.00:40:47.599 --> 00:40:52.320
That's something that we encourage our, especially if clients are having really bad hormone issues or period.00:40:52.480 --> 00:40:52.639
Yeah.00:40:52.800 --> 00:40:56.000
Like looking at the tampons that they're using because that can play a lot of things.00:40:56.159 --> 00:40:57.280
A lot of them are scented.00:40:58.000 --> 00:41:02.159
They're scented and then they have titanium titanium oxide and then.00:41:02.400 --> 00:41:02.719
Okay.00:41:02.880 --> 00:41:05.039
Um titanium dioxide.00:41:06.800 --> 00:41:09.440
Um, and what's the titanium dioxide?00:41:09.679 --> 00:41:10.639
I think it's titanium.00:41:10.719 --> 00:41:11.119
Oh gosh.00:41:11.280 --> 00:41:11.599
Or whatever.00:41:11.840 --> 00:41:17.119
No, I'm like titanium oxide, titanium dioxide, but titanium oxide.00:41:17.280 --> 00:41:19.599
Um, it's basically a dye that makes it white.00:41:19.840 --> 00:41:20.639
That's yeah.00:41:20.880 --> 00:41:22.480
And so a synthetic dye.00:41:22.559 --> 00:41:22.800
Yeah.00:41:22.960 --> 00:41:29.039
Um, that can make your period creamps worse or make your PMS symptoms worse.00:41:29.119 --> 00:41:29.360
Yeah.00:41:29.599 --> 00:41:34.320
Um, and obviously they're just not good for us to, you know, put inside of us.00:41:34.480 --> 00:41:38.400
Um, but also like it's in your like sunscreen and things like that.00:41:38.480 --> 00:41:42.719
That's why zinc oxide is a great option versus um, yeah, titanium.00:41:42.960 --> 00:41:51.039
Yeah, I like I have tons of cologne, but I I've had them and they've been stored forever.00:41:51.599 --> 00:42:00.000
I I don't wear cologne at all because I'm like I'm always afraid of the chemicals and whatever that's in them.00:42:00.079 --> 00:42:06.079
I'm like, I don't need to breathe them, and then like having kids, I'm like even less reason to wear it.00:42:06.400 --> 00:42:13.199
So and like even deodorant, deodorant, I wear deodorant, um, but I I try to buy like the more natural ones.00:42:13.440 --> 00:42:17.920
Yeah, I always use EWG, the app EWG Healthy Living app.00:42:18.159 --> 00:42:18.400
Okay.00:42:18.639 --> 00:42:24.239
It always it always has like the verified verified EWG products on there, yeah.00:42:24.400 --> 00:42:37.360
Um that are greeted and will tell you what it um, like you know, if there's an increase of cancer from using this product, or you know, is if it has like a high amount of like things that most people would be allergic to, for example.00:42:37.599 --> 00:42:40.159
Um, I'd use that all the time and I love it.00:42:40.639 --> 00:42:43.039
We try to also stay away from the dyes.00:42:43.199 --> 00:42:46.079
Again, we're not like you can't have any of that, yeah.00:42:46.320 --> 00:42:48.159
Yeah, like Cheetos.00:42:48.480 --> 00:42:53.280
Yeah, yeah, you know, the red 40 and all that.00:42:53.599 --> 00:42:55.840
That that's all my son wants to eat.00:42:56.079 --> 00:43:03.440
Like when we go to the airports, he spots the bags of Cheetos and wants to go to every store that has Cheetos.00:43:04.000 --> 00:43:20.480
So I'm like I was hoping that with this whole red dye thing that they would just get rid of Cheetos, so we wouldn't have to but luckily a lot of them are like the fire hot Cheetos, and I'm like, oh, those are too spicy, so he stays away from it, yeah.00:43:20.639 --> 00:43:23.360
Yeah, so yeah, but definitely dyes for sure.00:43:23.440 --> 00:43:39.280
And I'm trying to think of anything else like hormonal hypothesis, but again, we're not you know, it's also like if someone comes to us and they're severely overweight and they're not eating anywhere close amount of protein or their carbs and fats are all over, we're not gonna like be nitpicky about the dyes with it.00:43:39.360 --> 00:43:39.599
Yeah, right.00:43:39.760 --> 00:43:42.960
Like we're gonna start with like just make a breakfast change.00:43:43.119 --> 00:43:47.760
Yeah, just we're gonna start with basics and start with um something that's more realistic for them.00:43:48.000 --> 00:43:48.480
Yeah, yeah.00:43:48.719 --> 00:43:54.079
Yeah, start slow so they can as they see the benefits, they'll yeah.00:43:54.239 --> 00:44:08.639
And a lot of times then they'll start looking more into like healthy recipes themselves, or looking at our app where we have meal ideas tailored to their personal macronutrients and calories, and they're like, Oh, I want to try this meal, and then they start to slowly, you know, gradually get there.00:44:08.800 --> 00:44:12.000
We also have educational courses that talk a lot about that, yeah.00:44:12.159 --> 00:44:15.440
Um, so then they'll watch those and be like, Oh, I want to make this change, you know.00:44:15.519 --> 00:44:18.239
So we don't even have to really like pressure them to do that.00:44:18.400 --> 00:44:28.559
Obviously, eventually we would like start having those conversations, but yeah, um, a lot of times like they'll go through those courses or get those ideas and be like, I'm ready to make this change, which is great.00:44:28.800 --> 00:44:53.440
Yeah, and a lot of like I think a lot of females have PCOS, but they think they don't fit into the body or to all the symptoms, and a lot more females have it that you know they don't know why they can't lose weight or feel certain ways, but it's like their symptoms of PCOS, but they don't have it like your, you know, your typical PCOS patient.00:44:53.760 --> 00:44:58.159
So they don't realize, you know, and they could just make some diet changes and stuff.00:44:58.559 --> 00:44:58.960
Oh, for sure.00:44:59.039 --> 00:45:03.039
We've seen that so many times with women coming to us being like, I was diagnosed with PCOS.00:45:03.440 --> 00:45:18.480
We just make some simple changes with I mean it might not it might not seem simple to them, but it seems simple to us, but we make some changes with their lifestyle or their diet, and they their symptoms improve and yeah, they're able to achieve the whatever the goal was.00:45:19.440 --> 00:45:20.079
Absolutely.00:45:20.559 --> 00:45:22.159
And how about the sleep habits?00:45:22.239 --> 00:45:25.039
How strong are you with the sleep habits for the patient?00:45:25.599 --> 00:45:26.960
Huge, definitely sleep.00:45:27.360 --> 00:45:39.039
That is like if if I have a client that's not making any progress or her progress is slower, yeah, and she's doing everything right, but she's only getting five to six hours of sleep a night.00:45:39.119 --> 00:45:39.280
Yeah.00:45:39.440 --> 00:45:44.880
I'm like, I can't help you until your sleep is gonna affect your cortisol, which is gonna affect your stress.00:45:45.119 --> 00:45:49.599
And again, like stress, your mental health, that stress is a huge foundation.00:45:49.760 --> 00:45:58.559
Yeah, we definitely are huge advocates for like hydration, like drinking your water, getting daily movement in, prioritizing quality sleep, and wholesome food.00:45:58.880 --> 00:46:05.519
And we start, we usually start with those basic things of like water, sleep, um, morning and evening routines.00:46:05.679 --> 00:46:07.440
That's like my first week of coaching.00:46:07.599 --> 00:46:10.719
Yeah, and that's that's like real human detox.00:46:11.039 --> 00:46:12.800
You don't even have to spend money on it.00:46:12.960 --> 00:46:19.199
Yeah, it's basically like get your mind right, get your sleep right, get the food right, start moving.00:46:19.360 --> 00:46:21.280
Those are like and they all go hand in hand.00:46:21.519 --> 00:46:24.400
Like when you improve one, yeah, it's easier to improve the other.00:46:24.559 --> 00:46:26.960
Like you're gonna, if you're moving your body more, you're gonna sleep better.00:46:27.039 --> 00:46:29.199
If you're having wholesome foods, you're gonna sleep better.00:46:29.440 --> 00:46:38.719
Yeah, don't don't look at a supplement you can where you can improve all those things, and then you can look at like upgrading and supplementing and getting things better.00:46:39.840 --> 00:47:10.159
Yeah, because and sleep's become more important like more recently because like a lot of people used to be like, oh, you only need three hours of sleep, or like to be, you know, to be an entrepreneur or like hard worker, you didn't you didn't need sleep, but you're all also working backwards, you know, like yeah, stay awake, work until two in the morning, but if your mind's not like resetting and getting rid of the garbage, are you having clear thoughts?00:47:10.320 --> 00:47:19.519
You get so much more done in like a five or six hour window in the morning when you're well rested than working 20 hours on a day.00:47:19.599 --> 00:47:20.079
Yeah, right.00:47:20.159 --> 00:47:22.400
So sleep has been a big adjustment for me.00:47:22.480 --> 00:47:22.719
Yeah.00:47:23.039 --> 00:47:27.039
Um I've had to learn how to fall back asleep after getting woken up a lot.00:47:27.199 --> 00:47:31.280
Yeah, that was the first month kind of rocked me, and I I know how important sleep is.00:47:31.440 --> 00:47:35.679
I was stressing of like I need to sleep more, and like just learning how to fall back asleep.00:47:35.840 --> 00:47:37.760
But I'm very happy I've I've gotten it down now.00:47:37.840 --> 00:47:43.360
So I'm feeling feeling like breath work, like learn your breath work to just kind of get you back to sleep.00:47:43.519 --> 00:47:57.679
Yeah, but yeah, yeah, it it's it's hard because like yeah, my aura ring would just go nuts like when like each kid came along, like the second kid came along and it's not forever, it's a temporary season, yeah.00:47:57.920 --> 00:47:58.639
It's an adjustment.00:47:58.800 --> 00:48:03.280
Oh, you only like you were you didn't get enough long rest.00:48:03.679 --> 00:48:05.280
Like, why were you awake so many times?00:48:05.360 --> 00:48:08.000
Yeah, you know, it's not my fault.00:48:08.480 --> 00:48:24.000
Yeah, or like also like the other thing with sleep is like if you have a dog or something and my dog jumps on me, like oh yeah, I move around or she hears a noise and goes to the front door and then comes back and kind of wakes me up.00:48:25.280 --> 00:48:26.400
Not the baby, it's the dog.00:48:26.719 --> 00:48:27.360
Yeah, I know.00:48:27.599 --> 00:48:28.400
I have a dog too.00:48:29.840 --> 00:48:32.000
And my boyfriend just steals all the covers.00:48:32.159 --> 00:48:32.800
Yeah.00:48:34.239 --> 00:48:36.480
My dog doesn't bother anyone else but me.00:48:36.639 --> 00:48:39.280
She's like all over, like at nighttime.00:48:39.360 --> 00:48:40.960
That's like she wakes me up.00:48:41.039 --> 00:48:43.440
Yeah, like wants wants me to pet her.00:48:43.519 --> 00:48:49.280
I'm like, I guess I gotta like calm her anxiety so she can go past back out.00:48:50.000 --> 00:48:53.440
So I'm like, and she's tiny, she's like eight pounds.00:48:53.599 --> 00:48:54.000
What?00:48:54.239 --> 00:49:04.320
And like I'm like, all right, I gotta get her anxiety down so she's gonna give her some CBD so I can go to sleep, otherwise, she's gonna sit on my chest the rest of the day.00:49:04.639 --> 00:49:08.159
So my dog's like the opposite, he's 150 pounds.00:49:08.239 --> 00:49:12.880
Yeah, so it's really oh he's huge and he's a teddy bear too.00:49:13.039 --> 00:49:15.840
And he is just like such a baby, we'll whine for attention.00:49:16.000 --> 00:49:16.400
Yeah.00:49:16.639 --> 00:49:19.199
Um yeah, what type of dog do you have?00:49:19.440 --> 00:49:22.320
He's a present canario, like canarian mastiff.00:49:22.559 --> 00:49:22.880
Okay.00:49:23.599 --> 00:49:25.760
He looks how would you describe that?00:49:25.920 --> 00:49:26.320
He's huge.00:49:26.400 --> 00:49:29.519
I mean he's black and white, he looks more like he'd be out in the wild.00:49:30.000 --> 00:49:33.599
And he has like brown, green, bright eyes.00:49:33.840 --> 00:49:35.199
Yeah, yeah, and a huge mouth.00:49:35.840 --> 00:49:36.400
He's beautiful.00:49:36.639 --> 00:49:38.880
He's we always get stopped walking him.00:49:38.960 --> 00:49:42.239
People are always like mine's the uh opposite end.00:49:42.559 --> 00:49:46.960
It's like it's a Havanese, she's like tiny and looks like a teddy bear.00:49:47.280 --> 00:49:48.559
So everyone wants to pick her up.00:49:49.519 --> 00:49:55.519
Yeah, even like having her around with the babies, there's like everyone wants to come and pet her over.00:49:55.920 --> 00:49:57.440
Yeah, I love that.00:49:57.760 --> 00:50:00.400
Yeah, so um dogs are the best.00:50:00.480 --> 00:50:04.239
They definitely help encourage you to get your movement in, help you with your stress levels.00:50:04.559 --> 00:50:13.519
Well, that that's how like you know me and my wife went through IVF, but like also going through IVF, I was like, let's get a dog first.00:50:13.840 --> 00:50:20.559
You know, we we even had problems before, but like once we had the dog, I was like, it's gonna calm calm the situation.00:50:20.960 --> 00:50:22.639
Yeah, and after that we got pregnant.00:50:22.719 --> 00:50:24.159
So it's uh I love that.00:50:24.480 --> 00:50:25.039
Yeah, yeah.00:50:25.280 --> 00:50:26.480
Yeah, so she's the first.00:50:26.559 --> 00:50:29.280
Like I really do think my my dog.00:50:29.760 --> 00:50:30.559
This is so funny.00:50:30.719 --> 00:50:32.400
We're like going now into dogs.00:50:33.360 --> 00:50:44.960
My dog, I really I was um, I mean, I was doing great at that point in my life, but I was really, really struggling with like anxiety and perfectionism, and I think she really brought a lot of life to me.00:50:45.039 --> 00:50:48.320
And I truly that's why I call her my angel girl, angel eyes.00:50:48.400 --> 00:50:52.000
She's yeah, she was yes, my piece in it all.00:50:52.079 --> 00:50:53.679
It definitely helped me find myself for sure.00:50:53.840 --> 00:50:57.679
I know they showed so much love, and like you know, you come home.00:50:57.840 --> 00:50:59.760
Now it's with the kids too.00:50:59.920 --> 00:51:04.480
You know, they see you, they see nothing wrong in you, and like they they're just so loving.00:51:04.559 --> 00:51:05.440
It's yes, yeah.00:51:05.599 --> 00:51:08.559
You've been gone for five minutes and they act like you've been gone for five days.00:51:08.719 --> 00:51:09.599
Yeah, literally.00:51:09.679 --> 00:51:11.199
I walk out the door in the mail.00:51:11.360 --> 00:51:12.159
Yeah, yeah.00:51:12.480 --> 00:51:13.119
Yeah.00:51:13.440 --> 00:51:17.920
Yeah, we're lucky if the dog doesn't pee in the front door as soon as we come in.00:51:18.400 --> 00:51:19.679
Oh, oh my gosh.00:51:19.840 --> 00:51:20.719
I just love it though.00:51:20.960 --> 00:51:35.199
Yeah, so I think it's a good idea.
