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Stress, health, and the impact of AI · Cultural Wars | America Out Loud News

• 0:12
  I'm Stephanie Coxson.
• 0:14
  I'm Kathy Anderson Martin.
• 0:15
  And we are two women influencing real life.
• 0:18
  So let's curl.
• 0:22
  So Stephanie, we have a really special guest today to talk about a couple of different issues and excited about that.
• 0:28
  And I'm just going to read her a bio because I can't do it justice.
• 0:31
  But Holly Andrews is a certified intricate health nutrition and health coach and the founder of Andrew's Coaching and Transformation.
• 0:38
  After 17 years in the high stress leadership roles at the National Security Agency, where she led advanced AI and machine learning operations.
• 0:47
  Holly experienced a personal health crisis.
• 0:50
  And that became a major turning point in her life.
• 0:52
  I think we've talked about that with numerous people, Stephanie.
• 0:55
  Yes, we have.
• 0:56
  Yes.
• 0:56
  And it led to her pursuing a holistic healing and eventually transition into health coaching.
• 1:02
  And today she helps high achieving professionals and leaders heal chronic stress from the inside out through gut health, nervous system support, sustainable, sustainable lifestyle shifts.
• 1:13
  And she's also the author of Heal Your Stress from the Inside Out, a practical guide to reclaiming your health and peace.
• 1:21
  And let me and let me say this, Kathy, real quickly.
• 1:23
  I think everyone is ultra-stressed and can use this information.
• 1:28
  And so with that, I am Stephanie Coxson.
• 1:31
  And I am Kathy Anderson Martin.
• 1:33
  And we are two women inspiring real life.
• 1:36
  So let's twirl.
• 1:38
  Thank you so much for coming on the show, Holly.
• 1:41
  I don't know if there's ever been a more stressful time in our history.
• 1:44
  I don't care who you are, where you are, what you're doing.
• 1:47
  I feel like every single person is stressed.
• 1:50
  Unreasonably so, in fact.
• 1:52
  I seem to be, I agree, Stephanie.
• 1:54
  I seem to be my new waking time is 4 a.m.
• 1:57
  regardless how tired I am.
• 2:00
  So thank you.
• 2:01
  Thank you, Holly.
• 2:02
  Yeah, I'm happy to be here.
• 2:03
  Thanks for having me on.
• 2:05
  So, you know, you taught your your whole book is about is about stress.
• 2:09
  Can you talk to us a little bit about what brought you to the point of writing that book and why you're helping people deal with stress now?
• 2:18
  And yeah, and hopefully can also tell all of us what we can do to de-stress because I know I could use some advice right now.
• 2:25
  Absolutely.
• 2:26
  Yeah.
• 2:27
  So my journey really, like, I mean, I'm sure you can imagine it right.
• 2:31
  The type A, the Enneagram three, the driver, the doer, the leader, the gotta get stuff done, gotta make those achievements and accomplishments.
• 2:39
  That was who I was uh for over a decade.
• 2:43
  And I fully admit that I put my work at the forefront of my priority list and went really, really hard uh for like I said, over a decade.
• 2:56
  Um had very little time left for my family or any kind of activity.
• 3:01
  So I will tell you I parented from the couch when my kids were little.
• 3:05
  My husband's an airline pilot, so he's gone, you know, three or four days at a time.
• 3:09
  And when they were little, he was very junior.
• 3:11
  So it was almost always on weekends.
• 3:13
  So weekends with the kids by myself, you know, literally not having the energy to get off the couch.
• 3:20
  Um, I climbed the ranks.
• 3:22
  I made it to, you know, about as high as you can go without becoming a senior executive.
• 3:27
  So we, you know, an executive rank at the agency.
• 3:30
  And just realized at that point I was 350 pounds.
• 3:36
  I realized like everything hurt, and I just kind of had this epiphany over spring break in 2019 and realized like I have to change something, or I'm not gonna see my kids graduate high school, much less college get married or see my grandchildren.
• 3:51
  And so that's kind of what was the turning point for my health journey.
• 3:56
  And I worked with a coach, got my weight under control, lost a ton of weight.
• 4:02
  And as the weight came off, other things started to heal too that I didn't realize how badly they were like I was in trouble, but like the brain fog started to lift, the energy started to come back.
• 4:15
  Um, I suddenly could walk two miles in the evenings with my kids with no problem.
• 4:20
  I had energy to get in my garden again.
• 4:22
  Um, my spiritual journey suddenly came back.
• 4:26
  I had brain space to do that again.
• 4:29
  So it that stress had really affected every single aspect of my life.
• 4:35
  My marriage, like had become all about logistics.
• 4:38
  Um, you know, who's going where, when, and like we were roommates and ships passing in the night, and we, you know, but not so much a relationship at that point, right?
• 4:48
  So as my as I healed physically, the emotional, the mental, the spiritual stuff also started to heal.
• 4:55
  And in 2020 in 2021, I decided that I really I needed to leave the agency.
• 5:02
  Um, that I could no longer continue at that pace or in that lifestyle.
• 5:09
  And so I resigned in 2022.
• 5:12
  Um, and we moved from Maryland to North Carolina, and that has now been over three years of health coaching, of being mom of being life, of getting involved in my community and in my church where I hadn't been able to do that before.
• 5:28
  And so um my stress has greatly reduced, for which I'm thankful.
• 5:34
  Uh, I still, I'll tell you, I still do have marks of that.
• 5:36
  Like when I came and I went to the dentist for the first time here.
• 5:40
  And the dentist looked at my mouth and he goes, Wow, you must have a really stressful job.
• 5:45
  I'm like, well, I did, but why are you saying that?
• 5:48
  He's like, you have permanent stress fractures in your teeth.
• 5:51
  Oh my.
• 5:52
  Wow.
• 5:52
  And I went, oh, okay, good to know.
• 5:56
  I've never even heard of that.
• 5:57
  No, I didn't even know that could happen.
• 5:59
  That's that's crazy.
• 6:00
  I'm not gonna obviously like get in your face, but yeah, I can see them now that I'm gonna be.
• 6:05
  Kathy would be totally open to that.
• 6:06
  Just telling you.
• 6:08
  I don't know about it.
• 6:09
  I've never heard of that.
• 6:10
  I've never heard of that.
• 6:12
  Yeah.
• 6:12
  The permit from the from the just the clenching and the stress.
• 6:17
  Yeah.
• 6:18
  So I have permanent fractures in my teeth because of it.
• 6:20
  Wow.
• 6:22
  So that um, I mean, that is a huge transformation and even transformation of your career.
• 6:29
  Yeah.
• 6:29
  To do that.
• 6:30
  Um, you know, and and the health coaching did I I mean it's amazing because I've been through some of that myself with my health, and I've I mean, not as drastic even as yours, but losing a good bit of weight and just everything changing.
• 6:43
  And it is amazing what what can happen.
• 6:46
  And you're certainly a testament to that.
• 6:48
  And um, so you started then to help other people just doing one-on-one coaching, or how did that work?
• 6:54
  Yes.
• 6:54
  So I started one-on-one.
• 6:55
  I had actually been coaching um specifically weight loss while I was still working at the agency.
• 7:01
  But when I resigned, I transitioned into full-time health coaching and transitioned away from specifically weight loss to more holistic health.
• 7:10
  And then my goal really and my niche is to help the overworked, overwhelmed, stressed out, you know, professional woman who needs who needs the help that I needed at the time to just relax, to breathe, to slow down, to, you know, whatever I try to meet my clients wherever they are.
• 7:33
  And so everybody's individual.
• 7:35
  So I can't say, well, this is exactly what I do.
• 7:37
  And, you know, in these exact orders of steps, right?
• 7:40
  Like everybody's individual.
• 7:41
  So I meet them where they are, but um it's it's little tiny changes, right?
• 7:48
  That make the biggest impact.
• 7:49
  And so I work with them on on really tiny, tiny changes that don't feel overwhelming.
• 7:54
  Um, and if they can do that for like two weeks in their crazy life, then we know we found something that works for them.
• 8:03
  Um that's was there a point.
• 8:06
  I mean, what what what point you said like you were parenting from the couch?
• 8:10
  Um, what was there something that turned on the clock?
• 8:13
  I know for me, a friend said you must invest in your health, Kathy, and that changed my kind of thought with that.
• 8:19
  Like, this has to be long term, not that I lose 20 pounds, then go back to normal.
• 8:23
  I'm doing air quotes and we're on the radio.
• 8:25
  But um, was there um a pivotal and um something that happened that made you say like I gotta do something about this?
• 8:33
  I mean, I knew I had to do something about it, but I didn't want to deal with it, right?
• 8:37
  But 2019, we took my kids to spring uh to London for spring break.
• 8:41
  And I'm a I'm a traveler, I've lived overseas.
• 8:44
  I travel all around, so I'm no stranger to travel or or or that kind of thing, but just the normal walking around all day had me coming back to the hotel room in absolute tears because my feet and my legs hurt so badly.
• 8:59
  And I was like, this is just not normal.
• 9:01
  This is not normal.
• 9:02
  I cannot, I cannot continue to live like this.
• 9:04
  And so that was really the moment where I came home and I I reached out to my friend who was a health coach at the time, and um, I said, I gotta, I gotta do something.
• 9:14
  I need help.
• 9:15
  Like I'll eat cardboard if that's what it takes.
• 9:18
  You know, um, and I looked at my husband, I said, I can't, I can't continue to do this.
• 9:23
  I cannot continue to live like this.
• 9:24
  And he was like, whatever, he was very supportive.
• 9:26
  So he's like, whatever you gotta do, I'm I'm here for it.
• 9:29
  Because he knew he knew something had to change too.
• 9:32
  Have you heard?
• 9:33
  I mean, um, we had a friend on a couple months ago um who actually was in pharmaceuticals for years.
• 9:40
  Um, she actually launched Ozempic and as she was the drug rep in the area who launched that, and then just said I and her family and her husband own um personal training studios and just came to a point like I can't do this.
• 9:54
  I can't sell this injection versus lifestyle changes.
• 9:58
  Right.
• 9:59
  We hear so much.
• 10:00
  Just last week we heard about oh, we're lowering the prescription price of that, and it'll be available to, I think we heard Stephanie, you and I were together yesterday, up to 70% of the population will be eligible to take some of these weight loss drugs.
• 10:14
  Um, in your coaching and just your experience, are you hearing?
• 10:18
  I I get concerned, quite honestly, that that's what people are looking to for change versus health changes.
• 10:24
  Like you said, I worked with a health coach as well.
• 10:26
  Are you hearing that people want that versus you know, lifestyle changes or so I've been hearing about that for a long time, and um, I mean several years now, especially when I was a you know, strictly a weight loss coach.
• 10:41
  Um, and my personal views have shifted over time on that at first.
• 10:45
  I was definitely like anti-shot uh for the for that fact of you it's got to be a lifestyle change.
• 10:54
  Now I believe that there are instances and where it may be appropriate depending on the individual.
• 11:00
  Um it might be appropriate as a microdose, depending on the individual and their situation.
• 11:05
  So I'm not completely anti, but the thing that I want people to realize is that it is just one tool in the toolbox, like you cannot rely on it solely and completely to be your magic pill, your silver bullet.
• 11:19
  It's not going to work like that.
• 11:21
  Um so if that's what they're hoping for, it may work temporarily, but nobody's gonna stay on it forever, right?
• 11:29
  And then when they go off of it, and their lifestyle hasn't changed, then everything's just gonna come back and it's probably gonna come back worse.
• 11:39
  And I think that's the the friend that I'm speaking to that was on here or the guest a few months ago, she launched it.
• 11:46
  Um she was in diabetia care, you know, and said oh, it had value for people that were dealing with that because of so many other risk factors, but then just uh I think uh expressed alarm of you know, just the desire just to take it.
• 11:59
  And I I've heard um surveys of young people like in their 20s, um, you know, the majority would rather just take a shot than make any lifestyle and then eat better and move more.
• 12:11
  And I think that's very concerning.
• 12:12
  That is very concerning.
• 12:13
  You're absolutely right.
• 12:14
  That is very, very concerning.
• 12:16
  And if you know, if I were working with somebody in in their 20s, their 30s, whatever, and they may be 10 pounds, 20 pounds overweight, like that wouldn't that would be not where I would go with them, right?
• 12:28
  At all.
• 12:29
  Um it's got to be a lifestyle change, it's got to be an educational experience of understanding nutrition and their bodies and all of that other stuff.
• 12:40
  And um, again, I think there's only certain instances where it's appropriate for weight loss, right?
• 12:47
  And then there are other indicators for different things, but it's purely on an individual basis.
• 12:55
  So I'm I'm curious.
• 12:57
  I mean, I I find myself when I get stress, I want to go to Starbucks, and half the time I won't even drink, and I don't and I just get like coffee with a little bit of cream, I don't get anything else in it, but I know it's still bad for the pesticide, so no one needs to lecture me.
• 13:12
  But I half the time I don't even drink most of it.
• 13:15
  It's like this stress response.
• 13:17
  So how do we I just started, I'll be honest, I just started cold plunging, like this is my second weekend.
• 13:22
  And where are you doing that?
• 13:24
  It's your house.
• 13:25
  No, I'm not at my house.
• 13:26
  I'm not giving you my secret information because I don't have to compete on my jumping in a lake or something, perhaps.
• 13:31
  We can talk about it later.
• 13:32
  Oh my gosh.
• 13:34
  But all I'm saying is it's almost miraculous in calming my brain down.
• 13:40
  Uh so what strategies do you know implore to to help women deal with stress?
• 13:46
  I mean, I've never found anything like the cold plunge before, and I didn't even think I was that.
• 13:50
  I mean, I know I'm stressed, but I didn't think I was that stressed out until I realized what it felt like to be calm.
• 13:56
  Yeah, and I to that point, right?
• 13:58
  Like, I think so many of us um our bodies get addicted to our stress response, right?
• 14:05
  And so we don't even realize it's not something that's conscious, right?
• 14:08
  But we're stressed and our body stays in flight or flight, right?
• 14:12
  And we don't go, we never rest, our bodies never go into rest and digest, right?
• 14:16
  And our sympathetic nervous system is just constantly on all the time.
• 14:19
  And so our bodies learn that those thresholds, right, are high, and then it gets used to it and more used to it and more used to it, and that threshold keeps changing.
• 14:29
  So we don't even realize how stressed we are because we our bodies just get addicted to it and used to it, and it's almost like we can't rest because our body is craving that cortisol and that adrenaline and all of that stuff.
• 14:45
  So I was just can I ask you a question?
• 14:47
  I was thinking that word because I just looked at that about cortisol.
• 14:50
  Um, you know, like what does that it was I read some article, I think, you know, saying, oh, it's a cortisol issue, not a calorie issue or whatever.
• 14:58
  Can you can you describe that a little bit or that whole stress thing?
• 15:00
  I mean, how does that work?
• 15:03
  So think about what happens when you're driving your car and you know, somebody cuts you off or is going into your lane and you have to react immediately, right?
• 15:14
  That immediate reaction is adrenaline, right?
• 15:17
  That's that is your first stress hormone that gets released in a fight or flight situation.
• 15:24
  Okay.
• 15:24
  So you give your body, you you have to react, your body shoots that adrenaline really fast, and then it follows it up with cortisol.
• 15:33
  Okay.
• 15:39
  In those situations where you have to react immediately, right?
• 15:43
  The adrenaline comes really fast and it leaves really fast.
• 15:46
  Right.
• 15:46
  But then your body follows that up with that cortisol.
• 15:49
  Well, in a world where we are constantly fighting those stress impulses that fight or flight, right?
• 15:57
  Right?
• 15:58
  Like we're constantly responding to that, whether it's notifications on our phone, the emails that we wake up to in the morning, the I gotta fight the commuter traffic, right?
• 16:09
  Your body never stops producing that cortisol.
• 16:13
  It's just constantly living in fight or flight.
• 16:16
  And so what we want, and that's your what we call your sympathetic nervous system.
• 16:21
  What we need to do is engage the parasympathetic nervous system, which is your rest and digest system.
• 16:27
  Okay.
• 16:28
  There are many, many ways to do that, but one of them is to stimulate the vagus nerve.
• 16:34
  And the vagus nerve is the nerve that runs between your brain and your gut.
• 16:39
  Okay.
• 16:40
  It's like a two-way highway, communication between your gut and your brain constantly, right?
• 16:45
  And so when you're doing those cold plunges, you are stimulating your vagus nerve.
• 16:51
  So you are stimulating your vagus nerve to put your body into rest and digest, which is why that cold plunge is working so well for you.
• 16:59
  That is one way to do that.
• 17:01
  It's not the only way, but it's one way to do that.
• 17:03
  Can I have another option?
• 17:05
  Yes.
• 17:07
  Stephanie's out there jumping in the lake.
• 17:09
  I would like option two.
• 17:11
  Um, option two could be as simple as humming.
• 17:16
  Right?
• 17:17
  Put on your favorite music and hum along.
• 17:20
  The humming, your vagus nerve runs right behind your voice box.
• 17:24
  So, what if you're singing?
• 17:25
  Singing it works too.
• 17:28
  Humming works a little bit better just because of the vibrations from the hum.
• 17:32
  But singing works too.
• 17:34
  So I should just be going, um how long do I have to do that, Holly?
• 17:41
  Until you feel better.
• 17:43
  So I was at a stressful meeting today.
• 17:45
  You're saying just in the middle of life, should have started going, can well, can we talk about social etiquette here?
• 17:50
  Because I think one of us needs a lesson because she will take you seriously, Holly.
• 17:55
  Maybe we um in that case, I would suggest some diaphragmatic breathing.
• 18:03
  Oh, so wow, that sounds crazy.
• 18:05
  That is something that you can do if when you like if you're sitting up and you're at a meeting, right?
• 18:10
  You want to breathe with your diaphragm.
• 18:12
  So not from your lungs, but from your diaphragm.
• 18:14
  So if you've ever had singing lessons or anything like that, that'll that will resonate, right?
• 18:18
  Breathe with your diaphragm.
• 18:19
  Um diaphragmatic breathing is something that you can do when and nobody will know you're doing it.
• 18:26
  Okay.
• 18:27
  So can you verbally walk us through like so you're so your stomach's gonna extend when you're breathing correctly?
• 18:35
  Your stomach is gonna extend when you're doing diaphragmatic breathing.
• 18:39
  But it's not, you know, like, okay, let me see if I can do this right now.
• 18:42
  And I I know this is is audio, so this may not translate, but I just did diaphragmatic breathing.
• 18:49
  And there was no loud there was no loud sign, there was no loud huffing, there was no again.
• 18:54
  We're not going back to the meeting.
• 18:56
  Right.
• 18:57
  You're not gonna not sit in your meeting and um, even though that kind of breathing is really good for your vagus nerve too.
• 19:06
  But if you're in a if you're in a situation where it's stressful, like a meeting and you really just you gotta get through it, but you don't want anybody to know, right?
• 19:13
  Then that diaphragmatic breathing can be very, very helpful.
• 19:18
  If you're Stephanie, you're walking into the meeting dripping wet because you just jumped into the lake.
• 19:24
  What's funny is I actually have wet hair because I literally was just in the cold plunge.
• 19:29
  I guess yes.
• 19:31
  Yes.
• 19:32
  So you can also do, and and you don't have to do cold plunge, like and I'm I'm I'm with you.
• 19:38
  I'm with you, Kathy.
• 19:39
  Like the cold thing has never really worked for me, but like you could do a thing where you're in the shower and the last you know, several seconds of your shower, you just turn it on cold.
• 19:49
  No, I can't do that.
• 19:51
  What do you mean?
• 19:52
  You're just out there jumping in a lake and you can't turn a cold shower.
• 19:56
  What is wrong with you?
• 19:57
  I'm telling you, it's different.
• 19:58
  It's different.
• 19:59
  I cannot.
• 20:00
  stand in the shower, but I can get in the cold plunge.
• 20:02
  Kathy, I'm gonna take you.
• 20:03
  It's gonna be my treat.
• 20:05
  I'm gonna take you.
• 20:06
  I'm telling you.
• 20:07
  How Holly, have you ever heard of Wim Hof breathing?
• 20:10
  No, I haven't.
• 20:11
  I tried to do that some mornings because I I am that I mean I get worked up about things.
• 20:15
  I read social media, political things.
• 20:18
  I get mad all the time.
• 20:20
  I'm mad like I think any more half of my life.
• 20:23
  And um and I do like every morning I do I I'm a person of faith.
• 20:27
  So I pray, I do a little devotional little journaling and that works for about 20 minutes and then I'm back to mad again, you know so I was doing that a certain breathing.
• 20:38
  I mean you're sharing other kinds of breathing but I certainly think probably that breathing is you know that's where it was a hold your breath and breathing and out and so forth.
• 20:46
  But there's I mean there's a million and a half breathing techniques out there.
• 20:51
  Do you think it's the breathing as much as just the calmness and sitting there and paying attention to doing that one particular action versus something else.
• 20:59
  Well the I mean the breathing does help stimulate the vagus nerve too okay if you're if you're doing the you know you know breathe in for you know inhale for four seconds hold for four seconds exhale for five you know hold for five whatever the key and the key with that kind of breathing is to make sure that your exhale is longer than your inhale.
• 21:17
  Gotcha.
• 21:18
  And do you hold the exhale you yeah how long I mean is there like a a perfect time no I mean it really like I would say try it try several different ones because they all everybody responds differently to the various um you know there's there's four, seven eight breathing inhale for four, you know, hold and then hold for seven exhale for eight there's the box breathing which is four four four four right inhale for hold for exhale for hold I'm assuming you can like gig google these there's YouTube videos um I think it's Andrew Dr.
• 21:55
  Andrew Weiss if I remember correctly is the one who who really came up with four, seven eight breathing.
• 22:01
  So there's a ton that you tube them.
• 22:04
  So breathing cold plunge anything else before we go to break you we have about just a few seconds but there's there's a ton.
• 22:11
  Okay.
• 22:12
  So is there another quick thing that we can do in secret in secret.
• 22:18
  Well because Kathy's always around people because she's an extrovert and so she needs extra I'm actually an introvert Stephanie my Myers Briggs is an introvert INTJ.
• 22:27
  If you lie on your testing that's what it's going to come up I've taken numerous times that's what it is.
• 22:32
  Go ahead Collie tapping tapping is a really good technique you can probably do that under the table in some some instance like tapping with your foot or tapping with your hands like on certain points in your body you might be able to do that under nobody knows.
• 22:45
  I I cross my legs and kick my foot when I'm like in a meeting I try to keep my composure I'm kicking my foot.
• 22:50
  I don't know if that's good or bad I don't think it's bad.
• 22:54
  Okay.
• 22:54
  I mean at least it's I see a lot of people doing that there must be a lot of anxious people in this world I I don't know but I see a lot of people shaking their foot or a body part of some sort I think we're talking about an autism but I guess it's not I guess it's anxiety.
• 23:08
  Well we're talking about this as people who are fairly mentally well balanced there's a lot of people that are unhinged so it's across the spectrum.
• 23:16
  We could talk about that later too okay let's go to break girls then we'll come back America Out Loud Talk Radio plays on the iHeart Radio Network.
• 23:24
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• 26:28
  Tell us your uniquely American story by email at liberty at America out loud dot news we'll publish the results on a special web page celebrating the best of America now is our time my fellow Americans America upload news liberty and justice for all okay so a lot of anxious people out there we have some secret stuff of tapping breathing well everyone's gonna know if you're humming Kathy.
• 27:08
  I'm I'm doing it Stephanie I don't care what you say so that's what I'm doing.
• 27:13
  You know certainly with this Holly um you know and Stephanie we've talked about this so many times nutrition exercise movement um you know uh getting outside um I think they call it echotherapy just being outside connecting in the sunlight uh all other things you should be doing with not only for your health but to eliminate alleviate and minimize some of the stress correct absolutely I'd say one of the probably the most underrated most overlooked aspect of eliminating stress or reducing stress is actually nutrition.
• 27:50
  And that that's why the Vegas they mentioned the vagus nerve is that two way highway that runs between your brain and your gut so your brain health and your mental health and your emotional health is your gut health um and that's because if your gut's messed up your gut actually produces 90% of your serotonin so that's your happy hormone um it's not your brain and your gut produces at least 50% of dopamine right so if your gut's messed up it's not producing those neurotransmitters and so that's not getting to your brain to help you deal with the stressful situations around you.
• 28:23
  So to me and that's mostly what my book is about not all of it but most of it is what my book is about is is how that nutrition piece is overlooked and underrated when it comes to building stress resilience or your stress response.
• 28:37
  You know I totally buy that I I'll just tell you a little story um that no one really knows but I'm gonna share it I can't believe I'm gonna share this publicly um but I they used to say that I would have the a vagal response and as a child I didn't know what that meant but every time I basically pass out so something would happen and I would pass out and I wouldn't have any control over it.
• 28:57
  I don't know what caused it and how old were you how old were you?
• 29:00
  It happened as far back as I can remember and they would just always say it's a vagal response and the I don't know if this is the last time it was the last memorable time because I was in Africa and I was by myself the person I was with at the time was off hunting and I was in the bathroom and I remember oh my gosh it's happening and I I didn't feel stressed I didn't you know there was nothing really going on and I just remember hitting the floor that was kind of that was kind of it but it was the following year that I started to pay more attention to nutrition and when I did that all my migraines went away I have not had a vagal response in since 2010 was probably my last one where I just passed out randomly and uh I I like all of those issues just went away and it was simply nutrition.
• 29:47
  It's when I started pay attention to what I was putting in my mouth and I was not great at that point but I was better and as I've gotten better I've had fewer and fewer of those weird type issues that had carried with me through childhood and into
• 30:00
  Adulthood.
• 30:01
  Yeah, that makes a lot of sense.
• 30:04
  I learned something new about you, Stephanie.
• 30:06
  Yes, I I used to love to pass out, just randomly.
• 30:08
  I mean, I would pass out at school, I'd pass out in the bath, I pass out anywhere.
• 30:12
  I mean, literally, I was like a I was like a play a possum that played dead.
• 30:16
  All of a sudden I was just down.
• 30:17
  It was crazy.
• 30:19
  And that's what I think.
• 30:20
  I mean, I I've shared numerous times about my health changing, going from pre-diabetic to normal, um, indigestion stopping.
• 30:26
  I had reflux, all these things.
• 30:28
  Same as you, Stephanie.
• 30:30
  I was taking prescription medications.
• 30:31
  I stopped taking that for various things.
• 30:33
  I was taking advil all the time.
• 30:35
  Um, and just eating better and moving and losing 50 pounds remarkably changed that.
• 30:42
  And Holly, you had a huge transformation.
• 30:45
  Didn't what did you lose?
• 30:46
  Like over 200 pounds.
• 30:48
  Wasn't quite.
• 30:49
  No, it was about 150, yeah.
• 30:50
  Yeah, that's a crazy.
• 30:52
  Um, that I mean, that is a huge, huge that's like a whole nother person.
• 30:57
  Yeah, absolutely.
• 30:57
  It was a whole nother person.
• 30:58
  But you know, I was la I was kind of laughing when you were talking about Starbucks kind of being that comfort thing.
• 31:04
  I use we used to have Starbucks where I worked, and well, they still do have it where I worked, but um back then I would literally live on two to three venti mochas a day.
• 31:17
  Oh yeah.
• 31:18
  Oh, your adrenals are loving you.
• 31:21
  Oh, yeah.
• 31:24
  So I mean, not only the caffeine, but the the sugar and everything else.
• 31:28
  So I mean is venti because I refuse to participate in the same way.
• 31:32
  The biggest one is their stupid sizes, okay.
• 31:36
  Just so you know, Holly, every time I go to Starbucks, I say I would like a medium coffee, and then I explain why I won't say their words, and then my 20-something daughters are like, mom, could you please not do that?
• 31:46
  And I say this is everything that's wrong with America, and the 20-year-old behind Starbucks with the nose ring just doesn't care.
• 31:52
  Yeah.
• 31:53
  No, they've never cared.
• 31:54
  I've been with her to Starbucks and they just stare at her, and she just continues down her own little road.
• 31:59
  But go ahead.
• 32:00
  I can try.
• 32:02
  So um, just to shift gears a little bit.
• 32:05
  Um, we talked about some of your background or knowledge of AI.
• 32:09
  And AI is certainly whether you like it or not here to stay.
• 32:13
  I'm a personal um concerned about it in a lot of ways.
• 32:17
  But certainly that has a role in relarts in in regards to health information.
• 32:21
  Yes.
• 32:22
  Um, because people, you know, put in chat GPT or whatever, and it tells you what you want to hear, or maybe whatever, its version of health.
• 32:32
  Is that something that's you're seeing or a concern, maybe with what people are getting information-wise?
• 32:37
  Yeah, I do see it.
• 32:39
  Um, and it does concern me again, back to I use chat GPT.
• 32:44
  It's a great tool, right?
• 32:46
  But it is certainly not uh the end all be all.
• 32:50
  Um, but I don't, and I don't use chat GPT to like make diagnoses or to figure out what's wrong with the client, right?
• 32:56
  I use it for research purposes and and other things that it's it's really meant for, like show me all the articles on PubMed for topic XYZ kind of thing, right?
• 33:07
  All right.
• 33:07
  I use it more as a search engine.
• 33:10
  Um I think can I just say like one of my favorite ways to do is give a list of resources and say, make me a chart with this information.
• 33:19
  That's what I've I like, I love the AI for is making charts.
• 33:23
  Yeah, but it's with the resources, yeah.
• 33:26
  It's really great at that.
• 33:27
  I think, you know, um, I have a foreign language background.
• 33:32
  And you know, when you're when you're being tested for your foreign language knowledge, they have it broken, at least with the government, they have it broken down into like five levels.
• 33:43
  Okay.
• 33:43
  So level one is like I can I can ask for where the bathroom in the library is, right?
• 33:47
  Kind of things, right?
• 33:48
  Level two is I can I can read an editorial, like I can read like a straight news story, just the facts, ma'am, only the facts, right?
• 33:57
  A level three is what we called like reading between the lines.
• 34:01
  So you get the underlying context, you get the nuances.
• 34:05
  Um, and then there's some higher levels, right?
• 34:09
  But AI and machine learning is really good at level two kind of stuff.
• 34:14
  Give me the facts, help me like with the charts, right?
• 34:18
  Um, that kind of stuff.
• 34:19
  When it comes to anything that's I think between the lines or what we used to call beyond the lines, that's where you get into big time trouble with this stuff.
• 34:30
  Um, you know, uh, you know, as an example, like Siri and Google Translate, they can make things sound really good, but without human knowledge of what's really being said and the context behind it and the nuances that are there, you're not gonna get an accurate translation or interpretation of what's going on.
• 35:00
  There's certainly more to communication and you know, discernment of information than just the information itself.
• 35:07
  Right.
• 35:08
  And I you know, I think that's my concern that people, oh, it said this and I believe it.
• 35:13
  I don't think I I have this thing about thinking uh and being discerning with things that people aren't as much in life.
• 35:21
  And certainly that's with health.
• 35:23
  You look at all of the different, you know, hey, and I was certainly like that.
• 35:27
  Okay, this is the big trend.
• 35:28
  I'm gonna do that.
• 35:29
  Okay, this book came out, I'm gonna do that.
• 35:31
  Um, none of it was sustainable.
• 35:33
  Some of it was probably not helpful or even healthy.
• 35:37
  And that's my concern that people just kind of believe it.
• 35:40
  And as you said, don't think about it.
• 35:44
  Right.
• 35:44
  It's it is very concerning that the that the human element is being removed because you're removing all of the experiences that give you that discernment.
• 35:56
  You're removing all of the experiences that and those gut feelings, right?
• 36:00
  That tell you something's not right.
• 36:02
  Um when it comes to health space, right?
• 36:07
  I approach health from more of a functional medicine perspective.
• 36:12
  Um, you know, it it terrifies me to think that somebody could number one plug in like their blood work results from a doctor and ask, you know, chat GPT or whatever, you know, tell me what's wrong with me based on this, and get completely skewed results from that when a you know, an actual provider is going to see the whole picture, the bigger picture, know from like, you know, there are there are standard like blood work results, and then there are kind of optimal blood work results, right?
• 36:51
  And they're gonna see those red flags and be able to either address them, order more lab work to really dig deep.
• 36:58
  What's the root, right?
• 36:59
  Like that's what kind of scares me is those is is the folks that will just run to the computer and and and say, okay, this came back on my blood work, what's going on here, but they're not actually, you know, it's so I can take a drug or so I can, you know, do whatever, but they're not getting to the root of the problem.
• 37:22
  Right.
• 37:22
  Does that make sense?
• 37:23
  Those are the kinds of things that really concern me when it comes to AI and health related things.
• 37:29
  I and that concerns me.
• 37:31
  I think also the um maybe opportunity or ability to manipulate the information.
• 37:36
  Absolutely.
• 37:36
  Um, you mentioned take a drug.
• 37:38
  We have a pharmaceutical crazy society, you know.
• 37:42
  I don't want to do anything.
• 37:43
  I would just want to take a drug.
• 37:44
  Now give me a drug to fix the problems that the first drug caused.
• 37:47
  Oop, now I have another problem with that drug.
• 37:49
  And um, that's again also where I get concerned that you know, people can be manipulated.
• 37:54
  I I want where's the programming come from?
• 37:57
  Like where like is whoever's inputting the initial information, is that what it's drawing on?
• 38:03
  Like, how do we know what's actually programmed in the AI?
• 38:06
  Like, I'm just curious, I have no idea.
• 38:08
  So, I mean, there's what there's what is called training data, right?
• 38:14
  So all of these AI machine learning things, they're based on various what they call models, okay.
• 38:22
  And all of those models have training data.
• 38:25
  So you're you're absolutely right to ask that question.
• 38:28
  What's the underlying data here?
• 38:30
  Because depending on the training data and the type of model, right?
• 38:38
  You can get really skewed results.
• 38:41
  You can get a really messed up model.
• 38:44
  You can get a very um, if the data has not been uh cleaned properly, is you know, cleaned up with uh I'm trying to use layman's terms here.
• 38:57
  Um to make sure that there's no you want to try to remove as much bias as possible, is I guess what I'm getting at in the data.
• 39:05
  But since it's humans cleaning the data, humans are naturally biased, and so that's really hard to do, right?
• 39:13
  So we don't I'm not somebody knows, somebody knows what the training data is, right?
• 39:19
  Somebody at Google or Apple or whoever knows what the data is.
• 39:23
  Um, but then also there's ways of making models that use re kind of recycle what gets the output, right?
• 39:35
  To help train it again.
• 39:37
  So in that case, you run the potential risk of introducing even more faulty data uh into into the model.
• 39:47
  And and that even goes with pictures and things, you know, that we see manipulated pictures.
• 39:52
  You're almost like, what's real?
• 39:54
  And there again, I think when you take out or people stop thinking or being just I'm very concerned.
• 40:00
  About young people.
• 40:00
  I mean, young people have some communication issues anyway, but that think they're not even trying to write their own papers.
• 40:07
  You know, they're going to these um services to do those things or whatever.
• 40:11
  I just think it's like calculators with math abilities.
• 40:14
  You know, we always talk about the young people can't back count back change until the unless the system tells you, I think we're just going down that slippery slope for even more inability to learn and discern versus being told what you want me to think.
• 40:30
  Right.
• 40:30
  And that's, you know, when I was at work, that was something that I tried really hard to get people to understand is that using these AI machine learning tools, they are tools, right?
• 40:49
  They're cool, they go it goes back to it's a tool in the tool belt, but it is certainly not the only thing.
• 40:54
  Like your brain is your biggest and your best tool.
• 40:57
  Um, but I also tried to get them to understand what exactly they were working with.
• 41:03
  Like what was the machine actually doing and what was it spitting out?
• 41:08
  Um, because the more that they could grasp that, then the better they were able to use their brains to adapt, right?
• 41:19
  And so that was one thing that was really really important to me was to help people understand what's really going on here with the various, you know, uh machine translation or you know, whatever it was that we were working with.
• 41:33
  Um I think I think it's also about guardrails on something like that, something that's so powerful, but I think almost half my thought is we're beyond that.
• 41:41
  Um, you know, have how these things accelerate and you know, and um that that's concerning to me that there aren't guidelines, and I I'm on a board of a financial institution, and they were telling us that there are boards, corporate boards that are put about having a position of an AI board member.
• 42:01
  You know, you have people on boards to govern the organization and make sure the organization's doing the right thing, and then there's an AI board member who can break the tie, or I I think that's just very scary.
• 42:15
  Yeah, I would agree with you.
• 42:16
  I mean, that is that is scary.
• 42:18
  I mean, I can I can see the use of AI, not as necessarily like a voting board member.
• 42:25
  I can see the use of AI to help be um kind of um what am I trying to say?
• 42:34
  Um non nonpartisan, if you will.
• 42:37
  Right, right.
• 42:38
  Guideline, right?
• 42:39
  You know, except that who programmed it.
• 42:41
  How do we know it's non-partisan?
• 42:43
  Sorry.
• 42:44
  Like who pro who what was it trained on, who trained it, were they biased?
• 42:49
  Yes, I mean, you're right.
• 42:50
  Like those are all of the questions that people should be asking.
• 42:53
  Where do you see uh I don't know if you can answer this or not?
• 42:56
  But if you can't answer it, if not, just say Stephanie, you need to go to another question.
• 43:00
  Like back to the lake.
• 43:02
  Go back to your cold plunge.
• 43:04
  Where do you see like the job market with all of this stuff?
• 43:07
  Because Yeah, I'm concerned about that.
• 43:09
  I'm really concerned about the job market and what happens if you know we can now do three jobs, you know, or four jobs by one person because we have a tool that enables us to speed up the rate at which we're able to pull information or put something together.
• 43:24
  I mean, it used to take me hours to put together charts for what I need.
• 43:28
  Or now I I know I already know my sources.
• 43:30
  So I'm like, I need this source, this source, and this source, create a chart with these categories, and and it's done within, you know, within five minutes, I've got a chart that literally would have taken me hours.
• 43:42
  What does that look like?
• 43:45
  I mean, I I don't know that I can speak to it thoroughly, right?
• 43:49
  But what I can say is, you know, I think you mentioned it earlier at the beginning of the of the or earlier in the episode that it's not going anywhere.
• 43:58
  So the job market and the skills that we are teaching people will need to adapt, right?
• 44:09
  I would like to think that you know, we're not corporations are not looking at wholeheartedly replacing humans, although I know in some aspects and for some roles they are, and that is that is kind of scary.
• 44:27
  Uh, but I mean, all we have to do is walk into a fast food restaurant now, right?
• 44:31
  Where they've got the the big paneled, you know, computer panels where you can stand there in order and you don't actually have to interact with a human.
• 44:40
  Um so yes, I think that that's a trend, but at the same time, I'm hopeful.
• 44:49
  I'm hopeful that people will realize you like you cannot replace a human brain.
• 44:53
  That is the ultimate computer, that is the ultimate machine.
• 44:56
  You know, the other thing with the human interaction, this goes back to health, all this stuff.
• 45:00
  Um, during COVID, I was apoplectic about isolating people and like the kids, you know, isolating kids because we, in my personal and humble opinion, we were created for community.
• 45:10
  Yeah, we're created to be with people.
• 45:12
  That's God's plan.
• 45:14
  People didn't walk across explorers, didn't walk across the country by themselves.
• 45:17
  They established they settled in tribes and they um set in communities.
• 45:23
  And I think that's even a part of health, you know, and some of these things you you can't replace people with machines and then expect a good outcome in mental health and then physical health.
• 45:32
  Do you do you agree with that?
• 45:34
  Absolutely.
• 45:34
  I agree with that.
• 45:35
  Yes, 100%.
• 45:37
  Uh, I agree with that.
• 45:39
  And so I think there's gonna come a point where we've got to, you know, in some sense, it's kind of like the advent of an assembly line, right?
• 45:53
  Or a typewriter or a telephone, right?
• 45:56
  Those were brand new inventions at one point in time, and they made people's lives easier because we use them as tools, right?
• 46:04
  To do things kind of better, smarter, faster.
• 46:07
  Um I would love to think that that is how we're going to treat AI, and I hope that's how we're going to treat AI to making charts faster, right?
• 46:18
  Yes.
• 46:19
  But I I recently learned I was in a conversation with a friend, and it it was her direct friend.
• 46:25
  So, you know, this is not person to person, but her friend left her husband for her AI companion.
• 46:34
  So not even a real person, not even a real person.
• 46:38
  She left her husband for her AI companion.
• 46:41
  I don't even know how to wrap my head around that.
• 46:44
  That's a little messed up.
• 46:45
  A little.
• 46:46
  Well, I mean, you've also seen the men who have their blow-up dolls as wives.
• 46:50
  I think the, you know, I mean, there's some crazy people out there.
• 46:53
  I'm pretty sure they voted for Biden.
• 46:56
  Sorry.
• 46:57
  Inappriate.
• 46:59
  That's Holly.
• 47:00
  I mean, that is that is the danger, right?
• 47:02
  That is that is the danger.
• 47:04
  Uh I, you know, I'm hopeful that that is a very like mentally kind of disturbed person.
• 47:11
  Um, and is an outlier.
• 47:13
  Uh but again, back to we we really do need to put we need to manage our expectations around AI and what it can do for us, right?
• 47:25
  And that it is a tool that can do help us help us humans do things faster, better, smarter, not replace humans.
• 47:35
  You know, there's the old adage, you are the sum total of the I think are the five people you surround yourself with the most.
• 47:42
  And uh, again, going back to health.
• 47:45
  My health improved, and I also noticed, and some of this was due to COVID, so that's a whole nother issue.
• 47:51
  But um, I changed in the past five years, large part my circle of friends that I'm with the most, and they are a big influence on health, mental, physical, and you know get your kids away from all of these screens and have them be with good people, um, basically.
• 48:12
  Yes, 100%.
• 48:14
  And um, you know, that that I just think it's so important to do that.
• 48:19
  Do you have any as we kind of wind down?
• 48:21
  Do you have any kind of fun?
• 48:23
  I want to know about our book.
• 48:24
  We've I look, we've got limited time.
• 48:26
  We don't even know about our book yet.
• 48:28
  So either we're gonna do like a three-part series or we're gonna get to the book.
• 48:32
  Go ahead.
• 48:32
  The book, and then I was just gonna ask her for final advice.
• 48:35
  But go ahead.
• 48:35
  Yes, tell us about the book.
• 48:37
  Yeah.
• 48:38
  So um, I wrote the book because I started to finally um as I went through my health coaching certification and I started really understanding gut health and nutrition and how that impacts everything, every aspect of our lives.
• 48:53
  I started making connections that I that I hadn't made before and that I didn't know existed before on how nutrition was central to stress, right?
• 49:04
  And how I was doing myself absolutely no favors, but with those those venti mochas and eating like my kids' leftovers, and that was it, right?
• 49:12
  Like I I was ruining my mental health, my emotional health, in addition to my physical health.
• 49:19
  So the book, the book um shares some of my personal stories on how it impacted my health in various aspects.
• 49:27
  And I think I've heard, you know, people have told me it's incredibly relatable.
• 49:31
  But then I really do a deep dive into nutrition and how that impacts um our bodies from uh from a biological standpoint, um, which then impacts everything emotional, mental, spiritual.
• 49:45
  Um, and then I I help people create a roadmap to get to their kind of what's gonna help them with their stress resilience.
• 49:54
  So that's why I called it heal your stress from the inside out, because I really do think it starts from the inside.
• 50:00
  Inside.
• 50:01
  And again, it's called Heal Your Stress from the Inside Out by Holly Andrews.
• 50:05
  As we're talking, I pulled it up on Amazon.
• 50:07
  You can order it and um read it, the paperback and Kindle versions.
• 50:12
  And uh again, we started this, Stephanie with uh a lot of us are under stress to varying degrees and feeling that so that's definitely good information to have and practice.
• 50:23
  Absolutely.
• 50:23
  And how do people find you, Holly, um, before we, you know, for the health coaching and so forth.
• 50:30
  Yeah.
• 50:30
  So I have a website, it's Holly AndrewsCoaching.com.
• 50:33
  And then you can also find me on social media at Holly Andrews Coaching.
• 50:37
  Um, so those are those are the best ways to get to find me.
• 50:41
  Awesome.
• 50:42
  Thank you so much.
• 50:43
  I mean, this is really, really good.
• 50:45
  I tell you, I think everyone could use her services right now, Kathy.
• 50:49
  I'm I'm telling you, I have never seen people so stressed out in my life.
• 50:54
  Uh uh, no, I agree, and I feel the same in a lot of people.
• 51:01
  Yes.
• 51:01
  I'm just saying.
• 51:03
  Well, this was a lot of different topics, but it kind of all goes together, well, it does it, kind of, it all goes together.
• 51:09
  We started talking about stress, then we started talking about physical health, um, weight loss, nutrition, and then technology and how that has power to be helpful in some ways, maybe not so good.
• 51:22
  We didn't even talk about you know, social media and constant, oh, she did talking on your phone and waking up to phone message.
• 51:27
  I mean, it's 24-7 bombardment of information and things on your brain.
• 51:32
  Yeah, it's non-stop.
• 51:33
  I I and I experience that.
• 51:35
  I have people who will try to reach out to me five, six, seven different apps, and I can't keep up, so I just don't check them because I can't, I just can't maintain it all.
• 51:44
  And I I'm I know I'm not the worst person in the world.
• 51:47
  There's people who other people, you know, there's there's other people are experiencing the same thing, you know.
• 51:54
  It's not just me, and I don't know how they're managing it.
• 51:58
  You know, I just have to turn it off because I can't.
• 52:01
  Right.
• 52:01
  It gets to be too much.
• 52:03
  Right.
• 52:03
  That's why I'm cold plant.
• 52:04
  That's why I have to dunk my whole body in water, is because I'm so stressed out all over these messages across six different apps that I never wanted to be on in the first place.
• 52:12
  I I know.
• 52:13
  I I email you something and then I text you to tell you I emailed you.
• 52:17
  I know.
• 52:18
  I know we do that with each other all the time.
• 52:21
  You have to, yeah.
• 52:24
  And I think, you know, and I know we're not the only ones out there, and so employing or uh using some of these strategies that she's given us, just breathing.
• 52:31
  I'm I'm doing the humming.
• 52:33
  I'm doing the humming.
• 52:34
  Yeah, well, right now.
• 52:36
  No, I'm just gonna if you and I, you and I are sometimes in meetings together.
• 52:40
  If you just hear me start, mm-mm, you know, I'm doing what Holly said.
• 52:43
  Just just break out in full song.
• 52:45
  Why hold back, Kathy?
• 52:47
  That's right.
• 52:48
  I don't know.
• 52:48
  I'm not a very good singer, so that's no, I think she said the humming is better for the Vegas nerve.
• 52:53
  She did say the humming is better, but it it might be less weird to sing than it would be to hum.
• 52:57
  And you know what?
• 52:58
  The whole thing after we're done with this, I'm going to look up Vegas Nerve on chat GPT or whatever, and look where that thing is in my body.
• 53:06
  Okay.
• 53:06
  There's actually a really good book called The Great Nerve.
• 53:09
  I recommend you read that.
• 53:10
  Okay.
• 53:11
  That's what made me decide, you know what, screw it.
• 53:14
  I'm gonna start cold plunging.
• 53:15
  You know what?
• 53:16
  But she said, and we've talked about this on this show numerous, numerous times, Stephanie.
• 53:20
  We've had numerous guests.
• 53:22
  We are physical beings, we are mental beings, we are spiritual being beings, social beings, all those things go together, and they're all facets of our health.
• 53:32
  And when one's out of whack, when we're mentally stressed out or messed up, that can ruin our physical health, when our physical health stress is messed up, you know, when we're spiritually out of whack or don't have a sense of purpose greater than ourselves, that messes things up.
• 53:47
  That leads to desperation and hopelessness and all those things.
• 53:52
  And I have a feeling with the AI stuff, it's gonna get worse.
• 53:55
  I don't think it's an isolated incident with that person leaving her husband for a little AI.
• 53:59
  I feel like none of these, I feel like none of these people have watched the Terminator, and we need to watch that as a collective society and see what happens.
• 54:08
  I've never watched that.
• 54:09
  Well, you know, the machines take over, we're all dead, we're done.
• 54:13
  Oh, that's probably the direction we're headed.
• 54:15
  Let's let's face it.
• 54:17
  That's why again, you need to believe in something bigger than yourselves and my faith is the point of, and you're the same.
• 54:23
  Yes, beyond um AI or anything else.
• 54:26
  That's what keep that's what keeps me going.
• 54:28
  I but I I just you know, if we're isolating, which COVID isolated us, and I feel like we've been we I don't I don't feel like we've completely come back together.
• 54:39
  I really don't.
• 54:40
  I don't feel like we're getting together as much as we used to prior to COVID.
• 54:43
  I maybe it's just me.
• 54:44
  Some of us, I think, I mean, some of us did not isolate well.
• 54:47
  You and I were those people.
• 54:49
  Yeah, we never isolated, but when I look at people and you know, trying to have get togethers and stuff like that in the home, it's just there's a whole shift with that that has happened.
• 54:58
  Well again, again, that's our society change and people being so busy and wanting their AI their AI chat bots instead.
• 55:06
  And working and then parenting, as she said from the couch versus um, you know, in that interaction.
• 55:13
  So yeah, there's there's just so much.
• 55:16
  And I don't know, where do we go from here, Kathy?
• 55:19
  Well, I think the first thing is it starts with yourself.
• 55:22
  You know, you can't change other people.
• 55:24
  You can charge yourself, change yourself.
• 55:26
  You can change what you do.
• 55:27
  And if you're a parent, um, watch your kids and make sure your kids are not getting caught up in this um cycle.
• 55:34
  Yeah, and she said it she uses small changes.
• 55:37
  And I think that and I think that's like a super important to realize is that sometimes I talk about this with people all the time.
• 55:45
  Sometimes just changing your water habits can change your life.
• 55:49
  Something so simple that's free and can wildly shift your health and the way you feel just by hydrating appropriately with the right kind of water.
• 56:01
  I worked with a health coach the way same thing Holly said.
• 56:03
  I remember her saying to me, could you just try to eat a piece of food fruit rather than pretzels or crackers in the morning?
• 56:08
  Let's try that for one week.
• 56:10
  And I was like, okay.
• 56:11
  But it was that little things to make changes that maybe.
• 56:14
  Did you just eat crackers for breakfast?
• 56:16
  No, mid-morning snack, because I log my food and the health coach would look at it and be like, you know, I noticed you eat pretzels and crackers every morning.
• 56:23
  How about you take an apple and do that for one week?
• 56:26
  Just that one thing.
• 56:27
  But I remember those things added up to lots of lifestyle changes.
• 56:31
  So, yes, and so those little things.
• 56:34
  I think she brings up some really good points.
• 56:36
  And Holly's just out there changing the world, trying to help each human de stress one person at a time.
• 56:42
  And so wherever you are to the extent that you are able, stand up, step forward and speak out.