Latest / Tone It Down / Progress Over Perfection: Trainer Stef Corgel on Eating Disorder Recovery, Body Image & Real Strength

Transcript

Progress Over Perfection: Trainer Stef Corgel on Eating Disorder Recovery, Body Image & Real Strength · Tone It Down

• 0:00
  I had my coming out party of an eating disorder and it was something that I hadn't talked about
• 0:06
  publicly, but I decided that toned up was my safe place to announce this.
• 0:13
  It's your trainer's stuff. I'm your trainer's stuff.
• 0:15
  It's stuff your toned up trainer. It is trainer model and entrepreneur step cordial.
• 0:21
  When I've listened to podcasts or seen an interview with a strong female athlete who's admitted to
• 0:28
  or spoken about in eating disorder, I immediately stop feeling alone. I gain such great empathy for
• 0:37
  anyone going through any kind of addiction and it's about getting the help first and foremost
• 0:44
  and then finding tools that bring you back to yourself. Eventually I did understand that fueling
• 0:52
  my body just opened up so many doors for the rest of my life and my friendships.
• 0:58
  Fueling is the difference between you being able to do something great or doing something very
• 1:03
  mediocre. That's it. Show yourself shining. It inspires someone else.
• 1:09
  Hello, my friends. Welcome back to Tonedown Podcast.
• 1:14
  Here again, every Tuesday, I'm Karina and I'm so happy we're all here together having these
• 1:20
  conversations. So this is episode six of Tonedown and your girl's staff cordial sat down with me
• 1:27
  when I was recently in Los Angeles and this conversation is really vulnerable and honest. It's
• 1:37
  uplifting as well and it's about finding strength through the toughest seasons of your life and
• 1:42
  Steph talks about her college basketball dreams to navigating a decade-long journey with
• 1:48
  disordered eating. Steph shares how she discovered that true wellness isn't about perfection.
• 1:54
  It's about showing up for yourself with compassion. So together, we dive into the power of vulnerability,
• 2:00
  the importance of foot health. Yes, really. It's true. And why sleep is your secret weapon?
• 2:07
  And how being part of a community can change everything. Shout out, Tonedown Up Community.
• 2:13
  So the topic of disordered eating can be triggering. So this week on The Big Silence Podcast,
• 2:19
  I am releasing an interview with Dr. Wendy Oliver Piett. I met Dr. Wendy recently. I think it was
• 2:26
  last November at Jules Not Alone Summit in Las Vegas and we sit down to discuss and educate on
• 2:33
  all types of eating disorders and eating recovery. So make sure you're also subscribed to The Big
• 2:39
  Silence Podcast. You don't want to miss this conversation, especially as a follow-up to the
• 2:44
  conversation you're about to hear with Steph. I'm so happy we just get to know your trainer even
• 2:51
  more and the different levels of Steph. So it's a great conversation. Love you, Steph. And also,
• 2:58
  don't forget, you can leave me a voicemail with questions and comments that I will answer on the
• 3:03
  next AMA. So go to KarinaDon.com slash message. All right, enjoy this conversation. Please share it
• 3:11
  with someone who you feel needs to hear it as well. Much thought.
• 3:25
  We have Steph Corgel here today. Hi, everyone. We are in LA. So if you hear any sports cars
• 3:32
  revving in the background, we're going to work with it. Is that what we do? So not distracting.
• 3:41
  Anyways, welcome. I'm so happy to see you. I haven't seen you since Austin when we filmed.
• 3:46
  You know, it's crazy how much time has passed three months and you've probably traveled all over.
• 3:54
  And I've been on like five different trips, but yeah, here we are and it's nice to just have a
• 3:59
  moment to pause and go down and catch up. I want to do a deep dive with you, even your career,
• 4:06
  your past. I know prior to even doing workouts at tone ref, we were talking on the phone about
• 4:11
  some things you wanted to touch on. And so here we are. We were just talking before filming about
• 4:18
  your connection to the tone ref community and how it's been since the new TIU challenge came out.
• 4:25
  Yeah, so I just want to thank everyone listening. We'll start there. The amount of love and support
• 4:33
  and emotion that has poured into Instagram and my DMs and Tori and China's DM since we shot the
• 4:42
  campaign back in October is like so inspiring. I love to see all the girls really recommitting
• 4:50
  to themselves and to this community and now it comes back to congratulations. Karina,
• 4:57
  you took it back. It is yours and now it's a different feeling moving forward. I compare it as like
• 5:05
  leasing a car or owning a car renting a house or buying a house like you get to pour into yourself
• 5:13
  now and do it your own way. And I think when we were all back together, I just I noticed some
• 5:20
  really stark differences from you know, 2027 or 2017, sorry, correction when we first started with
• 5:29
  tone it up and today and I just feel like we've all grown up. Yeah, there's no other way to put it.
• 5:38
  You're saying like when you first were with tone it up, what you thought it was to how it is
• 5:43
  today like explain that feeling. I was born and raised in Manhattan Beach and it is my hometown,
• 5:52
  my beach town and it's all I know. And so when I heard of this tone it up thing that had been
• 6:00
  around for a while, I think I was just returning home from living in Portland and I was away for
• 6:06
  college. I was away playing basketball overseas. So tone it up started when I was not living in my
• 6:12
  hometown and when I came back to it. I was pretty much floored by this whole community. I went to
• 6:20
  one of the tone it up events in 2017 and I think it was on tour. Yeah, yeah, a late tour with a couple
• 6:30
  friends just to familiarize myself with the brand and my jaw was on the floor the entire time.
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  I didn't understand that like Karina Katrina were Beyonce and what this whole tone it up thing
• 6:48
  was and then to be a part of it was such an honor. But truly when I started with tone it up,
• 6:54
  I was used to the fitness modeling industry. Yeah, because you did it for a long time.
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  Yeah, yeah. So I started fitness modeling when I was 20 and then it really took off for me when
• 7:08
  I moved back from Italy and stopped playing basketball. So by the time I was 25, 26 I was
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  booking jobs weekly. I was making the most money I'd ever seen in my life pretty much overnight
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  for a very unexpected thing. I certainly didn't plan on modeling. I was kind of I had a feeling
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  against it because vanity is something or being portrayed as vain is something I'm really
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  self-conscious about. Let's step there and kind of go into college in your college experience and
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  I also have a similar background too and being in that same world. But also knowing from the
• 7:49
  beginning that I I loved fitness. So that's how I got into fitness modeling and hosting and all of
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  that. But I did get a lot of questions of like, well, what are you gonna do? What are you gonna do
• 8:03
  after? But I know something that really clung to me and if we're talking about your college years
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  is that you wanted to talk about basketball and sort of eating. So we have speakpipe.com
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  where people leave us messages and we had a question on there that was about that asking me
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  about my experience with that and I on a podcast that comes out next Tuesday. I address it and I
• 8:29
  mentioned that there is a trainer that wants to talk about this and here she is. So let's talk
• 8:36
  about it. It's another beautiful moment where I can think tone it up because I think I remember
• 8:43
  talking about this in 2019. I for the first time announced during a tone it up interview. I think
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  it was like love your body. I had my coming out party of an eating disorder and it was something
• 8:58
  that I hadn't talked about publicly except for my close-knit friends and my family. But I decided
• 9:07
  that tone it up was my safe place to announce this and I think when you're addressing shame
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  or a traumatic, not just situation, I was in and out of an eating disorder for a decade.
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  And when you're addressing that sort of shame, you weigh the checks and balances of,
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  if I put myself out there, is it worth it? And I decided it was worth it because it would help
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  so many women. And I know that when I've listened to podcasts or seen an interview with a strong
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  female athlete who's admitted to or spoken about in eating disorder, I immediately
• 9:52
  stopped feeling alone. So I hope that's kind of what I have done in this community. I did
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  fluctuate in and out of an eating disorder from age 17. I remember this vividly because it was
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  the time of my life when I was being recruited to play college basketball and wanted a scholarship
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  more than anything on the planet. It was my one major focus and I did well in school but the
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  schoolwork came second. I was just so obsessed with getting this D1 college scholarship that
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  I found other ways to try to control and manipulate my body. And was there my pressure though from
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  the school or coaches to look a certain way or can you, whatever you can say?
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  I think people stumble into an eating disorder for many different reasons. Mine was actually spurred
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  on by a couple of different elements here. I was at an all-girl school out here in West Hollywood.
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  I'd never encountered quite the females that I did at this all-girl school as a
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  pretty intense, academically, fashion-wise, status-wise. People really liked to flaunt certain things
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  and it was going to this high school that I felt self-consciousness for the first time and
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  stopped feeling as comfortable in my shoes as I used to be. And I found that my people were
• 11:33
  the basketball team and that's who I could really relate to. And the identity that I clung to the
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  most was I am an athlete more than anything else. So my eating disorder actually began
• 11:47
  on finals week, my junior year, crazy how vivid this memory is, but we always remember
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  our most tragic stuff. You know, like tell me about your best moments. Let me dig deep.
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  Let me tell you about what I fell flat on my face. I was finishing one of my final papers
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  and my computer crashed and so I felt so out of control that I went outside and started doing
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  some basketball drills just to get my mind off of it and then was going to come back and fix everything.
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  I go outside to shoot hoops in the backyard. I sprayed my ankle so badly. I'm in a ton of pain
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  and then was in a walking cast for months. During that time, I decided there's nothing that's
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  going to tear me away from getting this college scholarship. I am going to watch everything I eat
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  and I'm going to control everything I can. Because that was what you could control.
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  Yes. Going back to that, like a lot, yeah. So I clung on to any sense of control as pretty type
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  A back then. Now lots has changed, but she did it into like healthy habits. Exactly.
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  It's interesting that yeah, my whole eating disorder and I'm an open book on this podcast. I have
• 13:06
  had every kind of eating disorder on the planet other than taking laxatives. So you're definitely
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  not alone, whoever you are. I want to talk about this because there could be a lot of parents
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  watching or young people in college, high school. How did you recognize it, see it and then make
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  the change? What was that change like? The change was gradual and took many, many years.
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  Many years that involved continuous relapse. There were certain things that were triggering. From
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  all of this, I gained such great empathy for anyone going through any kind of addiction.
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  The difference between someone's addiction to heroin or cocaine is no different than me being
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  so addicted to sugar and depriving my body of basic needs that I can't help but binge.
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  I see a lot of myself and people with addictive personalities and it's about
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  getting the help first and foremost and then finding tools that bring you back to yourself and
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  let you feel this safety with yourself and confidence. Just living daily life where many things
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  are going to go wrong and you have to continuously pivot. But for any parents that may be listening,
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  God bless my parents. It's the worst thing I've ever done to them. They didn't know what to do.
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  They hadn't experienced this and nowadays we talk about eating disorders right and left and I'm
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  so grateful for that. But there was no talk about it when I was going through it and I think they
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  were stumped for a little while. But I did have a close enough net group of friends that went to
• 14:57
  my camp counselor or my teacher and said, you know, Stephanie doesn't look healthy. I think she's
• 15:04
  really cold when we go surfing. It seems like she's colder than normal. Is there anything we can
• 15:09
  do to help her? Can we address? I feel like you're feeling like emotional. Are you? When you talk
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  about it, I feel like it's almost like in your voice and your chest, like you still feel that
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  pain. I could be told for sure. For me, this feels like a brave tone that I've moved past,
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  but there's always like you can sense it. And it's more so I feel the pain of friends and family
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  that I put through this period of my life, who if anyone has ever dealt with a friend that you
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  can advise and you can be there for them, but they just have to figure it out for themselves.
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  And they just have to get help from a professional and they just have to mature through it and live
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  through it. It can be so frustrating and painful to have to deal with that. So I am not worried
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  for myself. There's part of me that thought that I would cyclically live in this
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  eating disorder cycle for the rest of my life. And then there's part of me that knew there's
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  something brighter on the other side. And life is in technicaler and it has been for the last 10
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  years. It is so much of a relief to be able to travel, to date, to not have to be so rigid and
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  plan your day around meals or throw salt on friendships by being edgy or being moody because you
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  aren't well nourished or have the energy to do the things you love to do, run, spend time with
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  friends, travel, work out with the toned up team. The amount of energy and abundance that I wake up
• 17:04
  with every morning is something that I would never want someone to miss who's going through this now.
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  It gets better. You have to do the work. Thank you. Thank you for being a space that makes me
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  feel safe enough to talk about this. Yeah, I mean, just your vulnerability and so many people
• 17:26
  there are going to hear that and be like, oh, I was hiding. So how do I heal? When does that
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  really get into that aha moment and where you are now and how you treat fitness and what you eat
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  when we look at you workout. She is the strongest. Everyone loves your workouts. You're so strong
• 17:45
  and so fierce. You're so confident. You are that woman. How do you treat working out and eating
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  today as you feel? I think it's a part of growing up. Being born and raised in Los Angeles
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  did not make that easy, right? You turn around every corner. I grew up with, what is it called?
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  Basically like teen vogue. So did I and you're I mean, yeah, we had everyone's like, oh, it's
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  Instagram and social media now, but we grew up with teen vogue and pop and 17 and all the things.
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  So the images I saw as in my formative years were not really helpful for
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  understanding that and empowering my own body type. But as I grew into myself, into my career
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  understood my energetic needs and that's not like a woo, woo energetic needs, it's a, do I have
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  enough energy to play 40 minutes of a basketball game and be the one that's rallying my teammates
• 18:52
  picking them up off the ground when they take a charge and guarding someone for 94 feet. Do I have
• 18:59
  enough energy to wake up at 5.30 a morning, check the surf and then grab a board and paddle out
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  with my girlfriends or do I have enough energy to show up and cheer for my friends at a race and
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  scream at the top of my lungs because they're doing something extraordinary. You know, a lot of the
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  time focusing on being present and just getting moving can help you along emotionally and that's
• 19:27
  really what I did over time. But I want to emphasize that there wasn't one moment where I got over
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  my eating disorder. I relapsed time and time again and private moments and moments when I publicly
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  came out to my parents and said, gosh, this is still happening. I feel out of control and I need help.
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  But eventually I did understand that fueling my body just opened up so many doors for the rest of
• 19:54
  my life and my friendships and there were times when I would be doing a workout and I'd feel dizzy
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  or I'd feel dehydrated. Well, now I just, I don't face that anymore unless I'm pushing that way too
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  hard. Which you do push a lot. But when we were on set, you were like, we're like, gotta get
• 20:13
  enough calories in this girl. She's training for, she's going from the set for a ton of up. You
• 20:17
  were going to the New York marathon and you, sorry, I brought you a 35 pound kettlebell from my
• 20:26
  gym and you just powered through that workout. But you're so strong and you know how to fuel your
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  body, you know how to recover from your workouts. How did you get so much into endurance sports?
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  And what does that mean for you now? Endurance sports have actually furthered my recovery from
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  any disordered eating truly because as opposed to a team sport or something like serving,
• 20:54
  swimming when you can take breaks, your motor, your entire mechanism of success or failure is your
• 21:01
  body. It's not like you can call time out or whatever. It's just about training intensely and
• 21:08
  training properly with progressive overload and fueling your body like it's a Lamborghini. That's
• 21:16
  driving down on set. Yeah. I think a lot of us are taught to be afraid of carbs or taught to be
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  afraid of whatever the trendy fear factor is of the week whether it's eggs or red meat or spinach
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  for God's sakes. The key is you need to fuel your body so that it can continue to drive forward. And
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  carbs are what's really like making that engine rev endurance sports really teach you by trial
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  and tribulation what you need to be doing and eating. I can see that and as you know when I was
• 21:52
  getting out of my decade of darkness and I started, it became a triathlete and it was almost
• 21:57
  like that triathlon forced me to keep pushing, keep pushing, getting in your head. You can do this.
• 22:02
  It's like just this motivation within yourself and knowing that you can accomplish something. But
• 22:08
  I know from my triathlon days you have to be so focused to make sure you're getting enough
• 22:13
  calories, the carbs, the shirt like everything and then while you're running you have to be fueling
• 22:19
  as well. So you really do learn how important it is to fuel your body, right?
• 22:24
  Right. And I have so much respect for athletes doing multiple disciplines at once. I can't
• 22:29
  imagine getting out of the water and then you know running a marathon or getting on a bike.
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  Yeah, it's the difference. Fueling is the difference between you being able to do something great
• 22:39
  or doing something very mediocre. That's it. You're less thinking about am I putting on weight or
• 22:47
  where are these carbs going to? It's less about your shape and more about propelling your muscle
• 22:54
  and your heart forward. What is your training schedule today? Right now I'm training for the
• 22:59
  Tokyo marathon. Of course. Yeah. Yeah. My goal. What is it? With marathons. It's March 1st.
• 23:06
  Oh my gosh. But my goal with marathoning is to do all seven majors. They just named a seventh
• 23:12
  and that's Sydney. And I want to do them all under three hours and we've got three of those
• 23:18
  checked off the list and a couple more to go. It's truly incredible. Depending on the sport and
• 23:25
  endurance sports are quite different because you really can train the body to keep improving
• 23:31
  up until you're a certain age a lot older than some of these team sports or explosive sports.
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  So the game plan is to just keep getting faster and faster until I'm in my mid 40s and then
• 23:42
  maybe I'll choose something else. I love that. You know, I've been like the yoga girl, the
• 23:46
  traffic girl, the this girl. No, I mean, let me get outside and get some fresh air girl and lift
• 23:51
  some weights. What is your strength training program? Personally. Right now because of the marathon
• 23:58
  training, I'm strength training heavy twice a week. And then I will supplement that training with
• 24:05
  some hot yoga or yoga sculpt. I'm probably lifting weights about four times a week
• 24:10
  and running almost every day because I'm I'm training at a higher level currently. I have one
• 24:18
  rest day every two weeks. And a lot of the runs I go on are zone two runs. So they're low heart rate,
• 24:27
  very controlled. And they should feel like almost an uptempo walk. So within all of that
• 24:35
  training back to back to back to back, know that there are very light days. Yeah. I know we talked
• 24:40
  before too. And you mentioned wanting to do a running program for tone and up, which we're
• 24:44
  going to talk about. So want to. We're going to talk about that because we have a lot of runners
• 24:50
  here that are like, what is deaf doing? So I want to shift. You're getting married in November.
• 24:58
  Thank you. We're getting married. Have you found your dress? I'm just trying to copy everything
• 25:06
  Karina does and get married in Hawaii. Funny story. I'm glad I can talk about this. My mom and I
• 25:13
  were just messing around last Saturday. And I hadn't started to think about address at all. And
• 25:20
  I scrolled online. I saw that there's a store open on Abbott Kinney with one appointment. And I
• 25:25
  didn't have to pay for it. So we popped in and bought a dress in 15 minutes. Well, wow. Yeah,
• 25:32
  I'll show you the picture afterwards. But yeah, I think there's this idea of needing to
• 25:37
  over complicate everything. Yeah. But maybe because my mom is just such an incredible hype
• 25:44
  woman, she's like, I think we're done here. I'm like, you hungry. I'm hungry. Let's go eat. Yeah.
• 25:50
  I think when I went wedding dress shopping, we just went to four places. I mean, I did over
• 25:54
  complicate it in my blue family in town. But it was fun. We had a limo and all the stuff that I
• 25:58
  went to four places. But I knew before I even went to four places, I knew the designer I wanted,
• 26:03
  which was Goliolov. And I knew the dress that I put it on. But I still went to two others.
• 26:07
  I was like, this is wasting time. Like, I know what I want. I didn't even know how to pronounce
• 26:12
  that designer's name, but that has been targeting me for months. Yeah. And she was the designer
• 26:19
  was there in town when I went there. So that was a big sewing point. I just learned what a trunk
• 26:24
  show was. So, you know, this little boy she's learning. So let's talk about your dog, your dog,
• 26:33
  mom. Yeah, obsessed. Me so chan, I didn't know I could love something so much. Yeah,
• 26:39
  which is like dangerous, right? Like as a parent, it's it's almost scary that you love a thing
• 26:46
  that much to where it could really break your heart. But that's that's what love is, right? Yeah.
• 26:51
  Yeah, you know this palm on the seven. Yes, seven. But don't worry, Pat. She loves you too.
• 26:57
  Oh my gosh, yeah. And Pat, he's a really good dad. I think if anything, me so has been a nice
• 27:03
  elementary step before we start talking about kids. Actually, I'll say kid singular. We've agreed
• 27:09
  on one. And then we'll figure out the rest. But I agreed on one pomeranian. Yeah, how'd that go?
• 27:16
  Sorry. Bobby's like famous last words. All right, what is a funny, quirky, almost embarrassing story
• 27:25
  that you can share? Trying to think of anything that I've done with Tori in China that's just so
• 27:31
  embarrassing. Tori's got a lot of hilarious embarrassing stories. I would say like an embarrassing
• 27:37
  thing about me is that I am so viciously afraid of public speaking. And yet it's kind of my job.
• 27:47
  Same. Yeah. Right. We're pretty kindered in a lot of ways. Closet introverts.
• 27:55
  Wait, we had a new word. It's what is it? Yesterday's fun. And beaver. Yeah,
• 28:00
  right. So like by necessity, you have to be extroverted. But like, I think we already talked.
• 28:05
  It's like, I don't like people a lot of the time. I guess I'm good. Just being home with my dog
• 28:13
  and my fiance. And I love my people, but I also don't like people that much. It's nice to hide.
• 28:22
  Yeah. I'm a mix of both love and then hide. Right. Because then you get going and teaching classes
• 28:28
  and go to events. And it's the highest tie of all time. And you realize how many people
• 28:34
  this community has touched and how many lives it's changed and how many rounds of chemotherapy
• 28:41
  toned up has taken women through and pregnancies and getting back to normal after baby. It's
• 28:48
  incredible what it does. And at the same time, I think everyone has the right to have their
• 28:54
  personal boundaries. Yeah. I totally agree. Yeah. So aside from being a fitness superstar,
• 29:01
  you are also the co-owner of Hume. Yes. Let's talk about that because you like to smell good. Yes.
• 29:07
  Hume is a non-toxic skincare brand. It was happily brought on as a co-owner in 2021. We're doing
• 29:16
  amazing things. So we just launched a body wash. And it smells a lot like Le Labo's Santal.
• 29:23
  There's Le Labo here in the hotel. That's so good. That's so good. But I really appreciate
• 29:28
  especially when you focus on fueling your body so intently with good foods and some process foods
• 29:36
  are fine too, whatever. But that kind of pushed me toward wanting to get curious about what is on my
• 29:43
  skin and therefore absorbed by my skin. So when I was in chats with the Hume founder Jeremy,
• 29:50
  I just kind of had a light bulb moment of this dry body oil that is all over my skin is actually
• 29:58
  like skin food. And non-toxic deodorant, something everyone should be using but doesn't always
• 30:05
  work with every brand. So that's why I love Hume. We have one, two, three, eight skews. We think.
• 30:13
  I call them flavors, but coming out with more and we are in Ralph's HEB CVS, all of like the
• 30:21
  Vaughn's related stores, Mariano's. I'm missing a tonne on the East Coast, but we will soon be
• 30:28
  launching in a place that you know very well that I cannot announce yet. Oh, but it is.
• 30:36
  Yeah, amazing. Oh, congrats on that. Just expanding. Yeah, it's, I love being a part of a team.
• 30:45
  Toned up, Hume, any sport I've ever played, it's exactly where I feel most at home. I don't
• 30:54
  ever want to be the only voice speaking. I don't think that's an accurate depiction of
• 30:59
  any organization. Yeah. I love to share the victories and I love to problem solve together.
• 31:05
  And three non-negotiable daily wellness practices. Floss. Floss. My mother is a periodontist.
• 31:15
  You should know that if you are faced with, if you are on a deserted island with the option to
• 31:21
  either floss or brush the rest of your life, you should pick floss. Gum disease will kill you first.
• 31:29
  I know. I'm like bad. I'm like, because I don't travel with floss and then I don't floss for like a
• 31:34
  week. And yeah, okay. T.I.U of Flossing Challenge. Yeah. And not the dance. The second one would be
• 31:43
  another form of flossing. I love toe spacers. Think if there's anything dorky that I can bestow
• 31:50
  upon everyone else. Think about your foot health. A lot of our injuries and imbalances stem
• 31:57
  from the ground up. And every running injury that I've come across in the last two years of
• 32:03
  training long distance has stemmed from lack of mobility at my feet or dexterity with my toes.
• 32:10
  I've had a foot injury for even when we were filming remember I had that. It's getting better
• 32:15
  because over the holidays I actually stayed off my feet. But yeah, foot health tips on like what
• 32:22
  stretching toe stretchers. Yeah. Well, as a yogi, do you ever do the broken topos?
• 32:29
  Yeah. Yeah. So I need two yoga blocks to prop me up on a side because it's so painful and intense
• 32:35
  for me. But that's when you should be doing a couple times a week at least. Make sure that
• 32:41
  gets a movement down there. I'm loving this. We've got teeth. We've got feet. What's number three?
• 32:46
  The thing that I have realized it's taken me 35 years to realize this. There's all this fancy
• 32:53
  recovery tech out there. And I'm a sucker for all of it. The red light, the compression sleeves,
• 32:59
  the this and the that. The best medicine is sleep. If you are feeling inflamed, if you feel like
• 33:07
  you've gained a couple pounds, if you feel like your mind is not right or your mood is all over
• 33:12
  the place where your appetite's crazy. Try sleeping first. Try getting a consistent
• 33:19
  week of good sleep. It has changed my world. What is your technique, your pre-sleep technique
• 33:26
  to make sure you sleep? Oh, girl, I'm still working on that part. I think you just name like
• 33:30
  literally dozens in the background. Like because we're like, we don't floss enough. My toes need help
• 33:37
  my sleep ring self. I think like also people try to dive too deeply and spend all this money
• 33:48
  on beauty stuff. And I swear sleep is a beauty remedy. I promise you, but yeah, I have to
• 33:56
  drug myself to sleep half the time. Obviously. It's a very low dose of CD or if I have to a little
• 34:03
  bit of melatonin, I try to stay away from that and just do magnesium. I get nightmares on
• 34:08
  magnesium. Oh, really? Yeah. Some people do. Some don't. And some people get weird dreams on
• 34:13
  melatonin, but I don't. Yeah. Yeah. I've liked a tiny bit of CBD and doing that early enough in
• 34:20
  the evening so that you're truly winding down. So honestly, if I want to go to bed at 10, 30 or
• 34:26
  11, maybe I'm taking that CBD at like 730. It takes me a while. Yeah. Well, stuff. Any last
• 34:34
  wise words for this podcast? Continue to show up for yourself because every time you post a picture
• 34:43
  of your workout or say hi to us at a DM or really just show yourself shining, it inspires someone
• 34:52
  else. It really inspires us. So thank you for showing up. Thanks for having our backs all
• 34:59
  these years and thank you Karina for having me on. It's so nice to chat with you. Thank you. Thank
• 35:05
  you for everything you've been vulnerable to share. And I think those are like the three best wellness
• 35:11
  tips that no one has ever said on a podcast before, but like so true. All right. Thank you.