Latest / Christian Mix 106 On Demand / Treasured Wellness | Brain Fog, Fatigue & Whole He... - Why You Hold It Together All Day and Crave Sugar at Night | 379

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Treasured Wellness | Brain Fog, Fatigue & Whole He... - Why You Hold It Together All Day and Crave Sugar at Night | 379 · Christian Mix 106 On Demand

• 0:00
  SPEAKER_00: You know, when you've held it together all day, you've led the meetings,
• 0:04
  SPEAKER_00: you've answered every text, every email,
• 0:07
  SPEAKER_00: you have remembered everybody's appointments, all the things.
• 0:12
  SPEAKER_00: You've smiled through it all.
• 0:16
  SPEAKER_00: Then you walk past the leftover candy that is in the break room.
• 0:21
  SPEAKER_00: And before you even have decided,
• 0:24
  SPEAKER_00: the wrapper is like in your hand and then another one and another one.
• 0:29
  SPEAKER_00: And one for the ride home.
• 0:32
  SPEAKER_00: And the whole way home you are promising yourself you'll do better tomorrow.
• 0:38
  SPEAKER_00: This is what I want you to hear because you are not out of control.
• 0:44
  SPEAKER_00: Sister, you are out of fuel.
• 0:47
  SPEAKER_00: That's why it's so easy to grab what is so convenient.
• 0:52
  SPEAKER_00: And it doesn't have to be this way.
• 0:54
  SPEAKER_00: It doesn't have to continue going on this way in this cycle.
• 0:58
  SPEAKER_00: One of my clients told me that right smack in the middle of the holidays,
• 1:03
  SPEAKER_00: when things tend to be way heavier and more stressful for women,
• 1:08
  SPEAKER_00: her husband actually asked her, what are you doing differently?
• 1:11
  SPEAKER_00: Because she was calmer.
• 1:14
  SPEAKER_00: She seemed happier.
• 1:17
  SPEAKER_00: She wasn't trying harder than you are.
• 1:20
  SPEAKER_00: She wasn't just running on sheer determination and willpower.
• 1:25
  SPEAKER_00: But she had a plan for her health.
• 1:29
  SPEAKER_00: And she was working that plan with God.
• 1:32
  SPEAKER_00: And she could physically and emotionally feel the difference.
• 1:38
  SPEAKER_00: And so could everyone around her.
• 1:39
  SPEAKER_00: I mean, her husband noticed.
• 1:41
  SPEAKER_00: This can be you.
• 1:45
  SPEAKER_00: This season.
• 1:46
  SPEAKER_00: You can feel that same feeling.
• 1:50
  SPEAKER_00: You can have a calm confidence over your health even through,
• 1:54
  SPEAKER_00: even in the midst of the crazy busy holiday season.
• 1:58
  SPEAKER_00: If you are new here, welcome.
• 2:00
  SPEAKER_00: I'm Michelle, founder of Treasured Wellness.
• 2:02
  SPEAKER_00: I'm so glad you're here today.
• 2:04
  SPEAKER_00: Today I want to talk with you about something that you probably deal
• 2:09
  SPEAKER_00: with every single holiday season.
• 2:13
  SPEAKER_00: And you might laugh about it or you just kind of hold it inside and don't talk about it.
• 2:18
  SPEAKER_00: And that is emotional eating.
• 2:21
  SPEAKER_00: It's the sugar cravings that come with that emotional eating because it's like
• 2:25
  SPEAKER_00: a vicious cycle, right?
• 2:27
  SPEAKER_00: This is why you can hold it all together all day long or for most of the day,
• 2:32
  SPEAKER_00: but then you're craving sugar at night.
• 2:35
  SPEAKER_00: And so I want you to hear this right from the start.
• 2:37
  SPEAKER_00: This is not lack of willpower or determination or discipline.
• 2:44
  SPEAKER_00: Your week, your calendar is full of Right from the get-go.
• 2:50
  SPEAKER_00: And you're running that mental to-do list.
• 2:53
  SPEAKER_00: You're running your calendar. You have it.
• 2:55
  SPEAKER_00: You have that snapshot picture in your mind of what your calendar, what your week,
• 2:59
  SPEAKER_00: what your day looks like.
• 3:00
  SPEAKER_00: You've got these year-end deadlines at work, parties, programs, meetings,
• 3:05
  SPEAKER_00: all of these travel plans that you are creating and designing,
• 3:10
  SPEAKER_00: food that you are needing to prepare, new recipes,
• 3:14
  SPEAKER_00: all the stuff that we do when it's holiday season.
• 3:19
  SPEAKER_00: Maybe you are also part of the sandwich generation where you have aging parents
• 3:25
  SPEAKER_00: that need your attention and you still have kiddos at home
• 3:29
  SPEAKER_00: whether they're like college age or high school or you don't have,
• 3:35
  SPEAKER_00: you have adult kids and they're not coming back but you have the grandkids.
• 3:39
  SPEAKER_00: And so you love all
• 3:41
  SPEAKER_00: of that but what is going
• 3:46
  SPEAKER_00: on in your week is causing anxiety.
• 3:49
  SPEAKER_00: Extra stress during the holidays because you've got all these other responsibilities
• 3:54
  SPEAKER_00: that are weighing heavy on you.
• 3:56
  SPEAKER_00: And so this is why by 3 p.m. your energy is gone.
• 4:00
  SPEAKER_00: Your fog is super thick in your brain.
• 4:04
  SPEAKER_00: And so you reach for whatever's closest to get you through the day.
• 4:08
  SPEAKER_00: Coffee, chocolate, sugar, energy drink, you're grabbing.
• 4:14
  SPEAKER_00: A cookie from the break room.
• 4:15
  SPEAKER_00: Somebody brought in brownies.
• 4:17
  SPEAKER_00: Somebody brought in their leftover Halloween candy.
• 4:19
  SPEAKER_00: Like, you are just grabbing to get through.
• 4:24
  SPEAKER_00: And I totally relate to that.
• 4:26
  SPEAKER_00: And this is why I am single-handedly responsible for everybody
• 4:31
  SPEAKER_00: in my office drinking coffee in the afternoon.
• 4:34
  SPEAKER_00: Those that liked coffee.
• 4:35
  SPEAKER_00: Because I started that habit.
• 4:37
  SPEAKER_00: Why?
• 4:39
  SPEAKER_00: Because I was running on fumes.
• 4:41
  SPEAKER_00: And I had to get through.
• 4:44
  SPEAKER_00: And I wanted something warm.
• 4:47
  SPEAKER_00: So it wasn't like I just like, I need that caffeine.
• 4:49
  SPEAKER_00: It was like, I wanted something warm and soothing. And I hear that a lot.
• 4:53
  SPEAKER_00: So I know it's not just me, that it's not just the caffeine that you are thinking that you need.
• 4:59
  SPEAKER_00: It's that comfort, right?
• 5:01
  SPEAKER_00: It's that comfort drink for a lot of us.
• 5:05
  SPEAKER_00: So, and it creates a habit.
• 5:08
  SPEAKER_00: So you get home and you are standing in the pantry
• 5:14
  SPEAKER_00: And you're just grabbing something because you're trying to make dinner
• 5:17
  SPEAKER_00: and you're just grabbing and you're munching on whatever,
• 5:20
  SPEAKER_00: or you're hitting the drive-through because you simply, you don't have time.
• 5:24
  SPEAKER_00: You don't have time to cook.
• 5:25
  SPEAKER_00: You didn't plan, you didn't prep.
• 5:27
  SPEAKER_00: And oh, by the way, there's this work event that you forgot about, or they just told you about.
• 5:33
  SPEAKER_00: All of these things happen worse.
• 5:36
  SPEAKER_00: It's like intensified during the holiday season, right?
• 5:41
  SPEAKER_00: So the part that people don't see Is the part that is very internal
• 5:47
  SPEAKER_00: because you're very frustrated with yourself.
• 5:49
  SPEAKER_00: You're very upset with yourself.
• 5:51
  SPEAKER_00: And you may even be saying things that are not very kind to yourself
• 5:55
  SPEAKER_00: that you would never say to your daughter.
• 5:57
  SPEAKER_00: And you promise that you will do better tomorrow or Monday or in January.
• 6:04
  SPEAKER_00: Let me just throw it all out the window.
• 6:05
  SPEAKER_00: It's the holidays after all.
• 6:07
  SPEAKER_00: That's my license to do whatever I want because I just can't keep it together
• 6:11
  SPEAKER_00: during the holiday season.
• 6:14
  SPEAKER_00: I want you to know that you are not imagining everything that you are feeling.
• 6:18
  SPEAKER_00: If you resonated with anything I said, you are not alone.
• 6:22
  SPEAKER_00: As a matter of fact, there was a study where 41% of women said that they eat
• 6:28
  SPEAKER_00: for comfort during the holidays compared with 31% during the rest of the year.
• 6:35
  SPEAKER_00: Wow.
• 6:36
  SPEAKER_00: And I'm actually kind of shocked.
• 6:39
  SPEAKER_00: I feel like it would be a little higher,
• 6:40
  SPEAKER_00: but that was from the American Psychological Association.
• 6:44
  SPEAKER_00: And like I said earlier, you are likely carrying so much more than other people see.
• 6:52
  SPEAKER_00: And it's heavier during the holidays.
• 6:54
  SPEAKER_00: In a recent survey of women over 50,
• 6:57
  SPEAKER_00: nearly half said they don't share their struggles
• 7:02
  SPEAKER_00: because they just feel like they need to hold it together for everybody else.
• 7:08
  SPEAKER_00: Does that sound familiar?
• 7:11
  SPEAKER_00: If that's you, I see you.
• 7:14
  SPEAKER_00: That was me for a very long time.
• 7:17
  SPEAKER_00: This is what keeps us in this high-functioning fatigue state.
• 7:21
  SPEAKER_00: These mind loops that we just repeat to ourselves over and over,
• 7:26
  SPEAKER_00: the expectations that we place on ourselves, expectations others place on us,
• 7:32
  SPEAKER_00: and we feel like we need to hold it all together.
• 7:36
  SPEAKER_00: So let's tie this into comfort food.
• 7:40
  SPEAKER_00: Let's tie this into our cravings.
• 7:43
  SPEAKER_00: The food, mind, body, it's all connected, right?
• 7:46
  SPEAKER_00: Food is emotional.
• 7:48
  SPEAKER_00: I say this a lot to my clients because they have a lot of...
• 7:52
  SPEAKER_00: A lot of guilt and shame around food, but food is very emotional.
• 7:57
  SPEAKER_00: If we think about what we are doing, especially during the holidays,
• 8:00
  SPEAKER_00: everything's wrapped around food, family, gatherings, parties.
• 8:04
  SPEAKER_00: Food is the centerpiece, literally, right?
• 8:08
  SPEAKER_00: So think about what you grew up with when it comes to food and food.
• 8:15
  SPEAKER_00: Like phrases, right?
• 8:16
  SPEAKER_00: Comfort food.
• 8:18
  SPEAKER_00: You are what you eat.
• 8:19
  SPEAKER_00: Eat your feelings.
• 8:21
  SPEAKER_00: I'm just going to stuff my feelings.
• 8:23
  SPEAKER_00: You know, healthy body, healthy mind.
• 8:26
  SPEAKER_00: Like there's all these phrases that have been passed down and around
• 8:32
  SPEAKER_00: and they all have an element of truth to them, right?
• 8:36
  SPEAKER_00: Because what we do eat does affect our brain.
• 8:40
  SPEAKER_00: It does affect our body.
• 8:42
  SPEAKER_00: It is all connected.
• 8:43
  SPEAKER_00: God's brilliant design of the body and certain foods can affect our mood.
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  SPEAKER_00: Gluten and dairy.
• 8:53
  SPEAKER_00: Is a huge one, for example,
• 8:56
  SPEAKER_00: and gluten definitely affects me, definitely affects my daughter.
• 9:01
  SPEAKER_00: That was her issue for her migraines.
• 9:03
  SPEAKER_00: And we have the sugar, the artificial sweeteners, the dyes,
• 9:09
  SPEAKER_00: all of that greatly affects the brain.
• 9:11
  SPEAKER_00: This is why we have so many more issues
• 9:16
  SPEAKER_00: with children and attention deficit and all
• 9:20
  SPEAKER_00: of these brain issues I'm going to say like disordered conditions.
• 9:25
  SPEAKER_00: I don't ever want to really like label, but what is in the food is affecting the brain.
• 9:33
  SPEAKER_00: It affects our adult brain.
• 9:35
  SPEAKER_00: It affects our children's growing brains, our grandchildren's growing and developing brains.
• 9:41
  SPEAKER_00: It just does.
• 9:42
  SPEAKER_00: And unfortunately,
• 9:44
  SPEAKER_00: We do not have a system that helps us to be healthy.
• 9:49
  SPEAKER_00: We have to take the bull by the horns and we have to choose.
• 9:53
  SPEAKER_00: We have to learn how to read labels.
• 9:54
  SPEAKER_00: We have to know what's what.
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  SPEAKER_00: We have to understand the connection.
• 9:59
  SPEAKER_00: And that can be very, very daunting.
• 10:02
  SPEAKER_00: That's what I'm here for.
• 10:03
  SPEAKER_00: But there is a connection.
• 10:05
  SPEAKER_00: There's a very deep connection between the food we eat and how we feel.
• 10:09
  SPEAKER_00: The food we eat and what's going on in our brain.
• 10:12
  SPEAKER_00: The food we eat and what's going on emotionally.
• 10:14
  SPEAKER_00: Because the body was brilliantly designed.
• 10:18
  SPEAKER_00: And so when we give it the proper tools, support, and fuel, it's amazing how it can repair.
• 10:26
  SPEAKER_00: Sometimes over time, and sometimes really fast, really,
• 10:31
  SPEAKER_00: and you might have seen this in your kids or your grandkids,
• 10:35
  SPEAKER_00: the food that we eat Affects us and our mood very quickly.
• 10:40
  SPEAKER_00: It's what my mentor calls disordered mood because it's not really
• 10:46
  SPEAKER_00: the way your brain was designed and your mood is supposed to be or it wants to be,
• 10:51
  SPEAKER_00: right? Your brain wants to be, you know,
• 10:54
  SPEAKER_00: thinking more positively and more steady and But the food that we eat, it's like,
• 11:00
  SPEAKER_00: are we putting gasoline on a fire or are we trying to put the fire out?
• 11:04
  SPEAKER_00: So when you're reaching for sugar at 3 p.m.,
• 11:07
  SPEAKER_00: it's not that you are weak and you don't have good willpower
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  SPEAKER_00: and you don't have good discipline.
• 11:12
  SPEAKER_00: Think of it as, okay, this is just information.
• 11:16
  SPEAKER_00: This is simply data, okay?
• 11:19
  SPEAKER_00: Your body is asking you for something it isn't getting.
• 11:23
  SPEAKER_00: Steady energy, real fuel, A pause, maybe rest, maybe some outside time,
• 11:29
  SPEAKER_00: maybe getting away from the screens, maybe getting away from the fluorescent lights.
• 11:33
  SPEAKER_00: Your body is needing something.
• 11:36
  SPEAKER_00: And often, because we're in the moment, we're just grabbing that quick fix.
• 11:41
  SPEAKER_00: And that's what gets us through.
• 11:43
  SPEAKER_00: We've all been there.
• 11:44
  SPEAKER_00: We've all been there.
• 11:45
  SPEAKER_00: There's not one person that can say we haven't been there, right?
• 11:49
  SPEAKER_00: And so this is what we can't see in that moment.
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  SPEAKER_00: We're not thinking about it.
• 11:55
  SPEAKER_00: That craving is rarely random.
• 11:58
  SPEAKER_00: Let me just say it's probably never random because it shows up
• 12:04
  SPEAKER_00: after a series of events, right?
• 12:07
  SPEAKER_00: The hard meetings you walk through, those really difficult phone calls,
• 12:11
  SPEAKER_00: the phone call you never expected to receive when you received it,
• 12:15
  SPEAKER_00: the meeting that was a lot more High intensity than you wanted it to be.
• 12:22
  SPEAKER_00: The fact that you were leading and the word that you were thinking of just escaped you.
• 12:28
  SPEAKER_00: So how did you sleep that night? How was your mood?
• 12:31
  SPEAKER_00: How was your interactions with your husband?
• 12:33
  SPEAKER_00: How were your relationships after a day like that, right?
• 12:37
  SPEAKER_00: Like it shows up after you've skipped breakfast and lunch and you're hitting
• 12:42
  SPEAKER_00: the drive through on the way home because by then you're beyond starving.
• 12:47
  SPEAKER_00: It shows up when you've skipped breakfast and lunch and so you grab that cookie
• 12:52
  SPEAKER_00: that somebody made and brought in and you avoided it all day long and you were
• 12:55
  SPEAKER_00: so proud of yourself.
• 12:57
  SPEAKER_00: But 4 p.m. comes in your mouth that cookie goes.
• 13:02
  SPEAKER_00: And then all you feel is guilt, shame, and frustration.
• 13:05
  SPEAKER_00: So you can't see the pattern while you're living inside of it.
• 13:09
  SPEAKER_00: You see it when you start to write it down and acknowledge it and not wish it away,
• 13:16
  SPEAKER_00: not Ignore it as if it never happened,
• 13:19
  SPEAKER_00: but yet you're running this internal commentary to yourself.
• 13:23
  SPEAKER_00: But when you actually get it out, get it out gives you so much freedom.
• 13:29
  SPEAKER_00: It's no longer swirling around in your head.
• 13:32
  SPEAKER_00: No longer are you feeling feelings of guilt and shame and frustration.
• 13:38
  SPEAKER_00: I mean, there might be a little bit of frustration,
• 13:39
  SPEAKER_00: but we don't want you to have guilt and shame.
• 13:42
  SPEAKER_00: That's not from the Lord.
• 13:43
  SPEAKER_00: That is all from the enemy.
• 13:45
  SPEAKER_00: And that's why I created the Treasured Wellness Journal.
• 13:48
  SPEAKER_00: It is where you notice what you ate, how you felt after you ate it,
• 13:53
  SPEAKER_00: whether that was 20 minutes or an hour ago or that night, how you are sleeping,
• 13:58
  SPEAKER_00: how you are eliminating, what you are carrying during the day so that the craving
• 14:04
  SPEAKER_00: that hits And that you take part in, it starts to make sense.
• 14:10
  SPEAKER_00: So instead of feeling like you failed yet again, I should hold it all together.
• 14:16
  SPEAKER_00: I should keep it together.
• 14:17
  SPEAKER_00: I should be strong.
• 14:18
  SPEAKER_00: I'm strong in all these other areas.
• 14:20
  SPEAKER_00: Why can't I be strong in this one?
• 14:22
  SPEAKER_00: No, you start to see what your body has been asking for and it keeps God right
• 14:27
  SPEAKER_00: at the center so that you replace the lie of I have no self-control
• 14:32
  SPEAKER_00: with God's truth.
• 14:33
  SPEAKER_00: The Treasured Wellness Journal, if you are watching on YouTube, you can see this,
• 14:37
  SPEAKER_00: but if you were just listening,
• 14:39
  SPEAKER_00: you can go to treasuredwellness.com slash journal to see what is inside,
• 14:44
  SPEAKER_00: but you have these gentle, Easy, short prompts for you to track down,
• 14:49
  SPEAKER_00: write down what your body is saying.
• 14:53
  SPEAKER_00: With God's truth at the center,
• 14:57
  SPEAKER_00: with the Seer Belief Map and the Whole Health With God Vision,
• 15:02
  SPEAKER_00: you are able to walk this out with the Lord,
• 15:06
  SPEAKER_00: completely hand in hand with Him so that you can live out 3 John 2.
• 15:12
  SPEAKER_00: Beloved, I pray that in every way, Mind, body, spirit,
• 15:18
  SPEAKER_00: that you may prosper and enjoy good health even as your soul prospers.
• 15:24
  SPEAKER_00: So this season, while you are making a list for everybody else,
• 15:28
  SPEAKER_00: I want you to put yourself on it.
• 15:30
  SPEAKER_00: You can go to treasuredwellness.com slash journal and the link will also be in the show notes.
• 15:34
  SPEAKER_00: Now listen, there is nothing magical about January 1.
• 15:39
  SPEAKER_00: I know you know this by now.
• 15:42
  SPEAKER_00: And yet a pattern is still happening.
• 15:44
  SPEAKER_00: You might still be thinking, I'll just get serious in January.
• 15:48
  SPEAKER_00: But here's the truth.
• 15:49
  SPEAKER_00: There's nothing magical about January 1.
• 15:51
  SPEAKER_00: And if you're not serious now about taking care of your energy, your brain fog,
• 15:56
  SPEAKER_00: that pain and inflammation that you're feeling,
• 15:58
  SPEAKER_00: chances are you won't be that serious come January 1st because you're depleted.
• 16:05
  SPEAKER_00: So this is not judgment.
• 16:07
  SPEAKER_00: I'm not judging you.
• 16:08
  SPEAKER_00: We've all been there.
• 16:09
  SPEAKER_00: We've all done this.
• 16:11
  SPEAKER_00: It's really data.
• 16:13
  SPEAKER_00: It's what I have seen from years of working with hundreds of hardworking professional women.
• 16:20
  SPEAKER_00: Time and time again, when they choose to focus on their health
• 16:24
  SPEAKER_00: before or during the holidays,
• 16:26
  SPEAKER_00: they are so relieved that they did because the parties, the work events,
• 16:31
  SPEAKER_00: the family dynamics, everything goes so much smoother for them.
• 16:36
  SPEAKER_00: They work their focus plan.
• 16:38
  SPEAKER_00: They feel the results.
• 16:39
  SPEAKER_00: They are not living a diet plan.
• 16:41
  SPEAKER_00: They are working their focus plan that is helping them to feel better.
• 16:46
  SPEAKER_00: So you don't need all of this extra information.
• 16:50
  SPEAKER_00: We're overwhelmed with information already.
• 16:53
  SPEAKER_00: But it's that information that you're getting about yourself, not everybody else.
• 16:59
  SPEAKER_00: Put blinders on your ears about women's wellness from all the influencers
• 17:02
  SPEAKER_00: because you need information about yourself.
• 17:05
  SPEAKER_00: How did God design your body?
• 17:07
  SPEAKER_00: To need what?
• 17:08
  SPEAKER_00: And to need it when?
• 17:10
  SPEAKER_00: All of these rhythms that you can lean
• 17:14
  SPEAKER_00: into because you are learning what your body really needs.
• 17:18
  SPEAKER_00: And then you're implementing it and you're inviting God in.
• 17:21
  SPEAKER_00: He is at the center.
• 17:22
  SPEAKER_00: This is what helps you feel better.
• 17:24
  SPEAKER_00: And this is what helps you feel better faster.
• 17:26
  SPEAKER_00: And this is what helps you feel better for the long term.
• 17:29
  SPEAKER_00: It's that sustainability. Okay.
• 17:31
  SPEAKER_00: So I want to give you three specific shifts for this holiday season.
• 17:37
  SPEAKER_00: Shift number one is decide.
• 17:40
  SPEAKER_00: Decide what this season will hold because again,
• 17:44
  SPEAKER_00: you have so much going on and chances are you are in a totally different season
• 17:50
  SPEAKER_00: than you were 10 years ago, five years ago, four years ago.
• 17:53
  SPEAKER_00: You may have more responsibilities at work than ever.
• 17:56
  SPEAKER_00: You may have a parent that needs you or you've got grandkids that you are helping to raise.
• 18:02
  SPEAKER_00: You can't stack the holidays and On top of all of that,
• 18:07
  SPEAKER_00: and still expect your body not to feel it or to notice.
• 18:13
  SPEAKER_00: So just decide.
• 18:14
  SPEAKER_00: You get to decide.
• 18:16
  SPEAKER_00: Remember, you are a CEO.
• 18:18
  SPEAKER_00: You are a Christ-empowered operator.
• 18:20
  SPEAKER_00: You get to decide what this season will hold and what it will not.
• 18:25
  SPEAKER_00: You can simplify all the things that you used to do, like Pinterest-y or, you know, top-notch.
• 18:32
  SPEAKER_00: You can simplify that this year.
• 18:34
  SPEAKER_00: It's okay.
• 18:35
  SPEAKER_00: Release expectations of yourself.
• 18:37
  SPEAKER_00: Release expectations of others might have on you.
• 18:40
  SPEAKER_00: You know, think about what you can say no to.
• 18:43
  SPEAKER_00: Think about what you can embrace that fills you, that brings you joy during this season.
• 18:50
  SPEAKER_00: And what can you say no to?
• 18:52
  SPEAKER_00: What is not going to fill you?
• 18:54
  SPEAKER_00: What is going to drain you even more?
• 18:56
  SPEAKER_00: What can you delegate?
• 18:58
  SPEAKER_00: What can you delete off your list?
• 19:00
  SPEAKER_00: What can you decide you are going to do differently?
• 19:05
  SPEAKER_00: Whatever brings you joy and honors God, do it.
• 19:08
  SPEAKER_00: Whatever is only there because you've always done it, you can decide to let that go.
• 19:14
  SPEAKER_00: You can set that down, even if it's just for one year, that's okay.
• 19:18
  SPEAKER_00: So decide what your season will hold.
• 19:22
  SPEAKER_00: And protect your evenings.
• 19:24
  SPEAKER_00: This is so important.
• 19:25
  SPEAKER_00: Planning where the purpose starts at night, not in the morning when your sleep is short.
• 19:30
  SPEAKER_00: The afternoon cravings seem to get louder.
• 19:33
  SPEAKER_00: So pick one thing that brings you peace to your evening.
• 19:36
  SPEAKER_00: Again, you get to decide how your evening is going to be.
• 19:41
  SPEAKER_00: Brain dump everything that's on your list for tomorrow.
• 19:44
  SPEAKER_00: Get it out of your head and onto paper.
• 19:47
  SPEAKER_00: Just like that helps with the journal, it helps to brain dump your responsibilities.
• 19:52
  SPEAKER_00: Keep your phone away from you.
• 19:53
  SPEAKER_00: Maybe take a digital detox or just set aside boundaries around your time
• 20:00
  SPEAKER_00: with your phone, your screen time, all of that.
• 20:03
  SPEAKER_00: And guard your sacred time with the Lord each morning.
• 20:07
  SPEAKER_00: One of my clients really treasures her AM renew time.
• 20:11
  SPEAKER_00: This is her time with the Lord.
• 20:13
  SPEAKER_00: Her career is so demanding.
• 20:14
  SPEAKER_00: Her life is full.
• 20:16
  SPEAKER_00: She has adult kids, grandchildren, aging parents, you know, right?
• 20:20
  SPEAKER_00: Sound familiar?
• 20:21
  SPEAKER_00: And so that time with Jesus is hers and she will not miss it.
• 20:25
  SPEAKER_00: And Matthew 6, 33 and 34 tells us to seek first his kingdom.
• 20:31
  SPEAKER_00: Everything that is on your to-do list, everything that is weighing on you,
• 20:37
  SPEAKER_00: Can wait because all these other things will be added right to us.
• 20:43
  SPEAKER_00: So when we seek him first, and then of course he tells us not to worry about tomorrow.
• 20:47
  SPEAKER_00: So this is why I like to brain dump at night, brain dump at all,
• 20:51
  SPEAKER_00: even better brain dump it before you leave the office, brain dump at all,
• 20:55
  SPEAKER_00: because that way it's out of your head onto paper. Okay.
• 20:58
  SPEAKER_00: So shift number two is eat before you're empty. This is tough.
• 21:03
  SPEAKER_00: This is tough because I understand there's a lot of go-getting women who do not like
• 21:09
  SPEAKER_00: to eat breakfast and they grab a coffee and then they work through lunch
• 21:14
  SPEAKER_00: with a protein bar and they call it good.
• 21:16
  SPEAKER_00: The problem with that is that 3 p.m. craving was set up that morning.
• 21:23
  SPEAKER_00: When you're skipping breakfast intentionally, when you're not getting protein,
• 21:30
  SPEAKER_00: By afternoon, your body's running on fumes and it just wants the fastest fuel
• 21:36
  SPEAKER_00: that it can find, right? Like, and you want that too.
• 21:39
  SPEAKER_00: Like mentally, you're just like, I just need it.
• 21:41
  SPEAKER_00: I just need it.
• 21:42
  SPEAKER_00: So you're already starting low.
• 21:44
  SPEAKER_00: Most likely you're already very, very low in protein.
• 21:47
  SPEAKER_00: Most women over 40 and especially 50 are very low in protein and fiber
• 21:53
  SPEAKER_00: and And so there was a survey, it was 19,000 women,
• 21:57
  SPEAKER_00: but they were in perimenopause and menopause and low energy was
• 22:01
  SPEAKER_00: the most common symptom reported at 79%.
• 22:05
  SPEAKER_00: So again, eat, eat manja,
• 22:09
  SPEAKER_00: eat before you are empty, protein at breakfast,
• 22:13
  SPEAKER_00: breakfast before coffee, even better, helps your hormones, and then a real lunch.
• 22:19
  SPEAKER_00: So this helps with the evening time, pack your lunch, have a plan,
• 22:24
  SPEAKER_00: And even if you're just taking five minutes for that midday reset
• 22:27
  SPEAKER_00: and you're stepping outside and you're eating your lunch,
• 22:29
  SPEAKER_00: it really does something to your brain where you're outside,
• 22:33
  SPEAKER_00: you're in the fresh air, you're away from the lights, you're away from your screens,
• 22:37
  SPEAKER_00: and you're actually more productive when you go back to work.
• 22:39
  SPEAKER_00: So, and of course, hydration, right?
• 22:41
  SPEAKER_00: You want to drink water.
• 22:43
  SPEAKER_00: You want to have good hydration so that your cells are hydrated, even herbal teas.
• 22:51
  SPEAKER_00: Fruit in your water, pinch of salt and squeeze of lemon for extra mineral support.
• 22:56
  SPEAKER_00: You know, reach for an electrolyte in the afternoon instead of that third cup of coffee.
• 23:00
  SPEAKER_00: That's a great way to reset your body and just help your body to just, okay,
• 23:06
  SPEAKER_00: I have what it needs. I can get through.
• 23:09
  SPEAKER_00: Okay, so don't do what I did.
• 23:11
  SPEAKER_00: Don't grab that cup of coffee at three, two or three in the afternoon.
• 23:14
  SPEAKER_00: Drink an electrolyte instead.
• 23:16
  SPEAKER_00: You are getting way more bang for your buck and you are getting way more minerals,
• 23:23
  SPEAKER_00: nutrition than just caffeine that actually is putting more of a strain
• 23:27
  SPEAKER_00: on your tired adrenals.
• 23:29
  SPEAKER_00: So, okay, and then shift number three, take your restoration blocks.
• 23:34
  SPEAKER_00: Take time to pause, pause on purpose, for a purpose.
• 23:40
  SPEAKER_00: You're spending all day pouring out, pouring out,
• 23:42
  SPEAKER_00: pouring out and holding it together at church, at work, at home, Very few people,
• 23:47
  SPEAKER_00: let's be real here, and this is not a judgment again, but let's be real.
• 23:52
  SPEAKER_00: I always want to be real.
• 23:54
  SPEAKER_00: Very few people are pouring back into you. Am I right?
• 23:57
  SPEAKER_00: So this is why you need to pour into yourself.
• 24:01
  SPEAKER_00: And that's why when you take your restoration blocks,
• 24:03
  SPEAKER_00: these five minute pauses in your day,
• 24:06
  SPEAKER_00: your AM renew time that my client treasures so much,
• 24:10
  SPEAKER_00: you're spending that time with the Lord before the day is pulling at you.
• 24:13
  SPEAKER_00: You're not looking at your phone before you are talking to the Lord.
• 24:17
  SPEAKER_00: Then your midday reset, five minutes.
• 24:19
  SPEAKER_00: Everybody can take five minutes to get up away from their desk, stretch, breathe, eat.
• 24:24
  SPEAKER_00: Your PM refill, letting go of the day before you lie down and try to sleep.
• 24:30
  SPEAKER_00: That brain dumping, that stretching, that time with the Lord.
• 24:34
  SPEAKER_00: Five minutes.
• 24:36
  SPEAKER_00: Five minutes, three times a day.
• 24:37
  SPEAKER_00: That is 15 minutes total if you want to get really detailed.
• 24:42
  SPEAKER_00: That these pauses actually lower your stress.
• 24:45
  SPEAKER_00: They calm your nervous system, which helps your immune system,
• 24:48
  SPEAKER_00: which helps all other systems,
• 24:50
  SPEAKER_00: helps your brain to recharge and be able to think clearer, faster.
• 24:55
  SPEAKER_00: It'll give you a moment to notice,
• 24:59
  SPEAKER_00: what is it that I actually need before I just reach and grab?
• 25:03
  SPEAKER_00: You are more than likely in a reactive state where you're just reacting,
• 25:08
  SPEAKER_00: but you don't have to stay there.
• 25:11
  SPEAKER_00: These times, these five minute pauses help you to,
• 25:17
  SPEAKER_00: okay, what do I actually need?
• 25:21
  SPEAKER_00: Okay, so you can receive and you can pour into yourself and this is not selfish,
• 25:26
  SPEAKER_00: this is necessary.
• 25:28
  SPEAKER_00: Only you can do this.
• 25:30
  SPEAKER_00: Only you can decide what you're going to do and only you can decide
• 25:34
  SPEAKER_00: that you're going to take a restoration block.
• 25:37
  SPEAKER_00: So during your restoration block, It's a great time to open up your Treasured Wellness journal.
• 25:42
  SPEAKER_00: Just take two minutes a day, write down how you feel,
• 25:46
  SPEAKER_00: what you were about to reach for, if that was the moment.
• 25:49
  SPEAKER_00: It's amazing what that does for your brain.
• 25:51
  SPEAKER_00: You do that for a few days, you'll start to see patterns.
• 25:54
  SPEAKER_00: You'll start to see and understand yourself.
• 25:58
  SPEAKER_00: And that's gonna give you so much more confidence in caring for yourself,
• 26:02
  SPEAKER_00: not only during the holidays, but all year long.
• 26:06
  SPEAKER_00: And that's what you want because you want to stop the start and stop cycles.
• 26:10
  SPEAKER_00: You want to stop reacting.
• 26:13
  SPEAKER_00: You want to be proactive and you want to understand what your body is saying.
• 26:17
  SPEAKER_00: So I am going to give you a growth step if you choose to accept it.
• 26:22
  SPEAKER_00: And it's super simple because everything needs to be doable.
• 26:26
  SPEAKER_00: Just pick one shift, one shift for this week.
• 26:29
  SPEAKER_00: Decide one thing that the season will not hold or decide that you're going to eat
• 26:36
  SPEAKER_00: a real lunch every day this week.
• 26:38
  SPEAKER_00: Or you're going to take your midday reset, decide.
• 26:41
  SPEAKER_00: Decide.
• 26:42
  SPEAKER_00: And write it down.
• 26:43
  SPEAKER_00: And the reality is some nights the cookie is going to win.
• 26:48
  SPEAKER_00: Some nights you'll be standing at the pantry at 9pm putting popcorn in your mouth.
• 26:54
  SPEAKER_00: Still in your work clothes.
• 26:56
  SPEAKER_00: Because that was the first thing all day where you felt most quiet and peace.
• 27:02
  SPEAKER_00: That moment is not a failure in your life.
• 27:05
  SPEAKER_00: That moment is what happens When consistently you have been holding things together
• 27:11
  SPEAKER_00: and nothing has come back in.
• 27:13
  SPEAKER_00: You have been pouring out and pouring out and pouring out in your own bucket,
• 27:18
  SPEAKER_00: barely has drips and drops in it.
• 27:20
  SPEAKER_00: So tomorrow decide, eat your lunch, eat your breakfast, take your five minutes,
• 27:25
  SPEAKER_00: write down what happened. You get to choose.
• 27:29
  SPEAKER_00: And little bit by little bit, you will see the pattern and that pantry,
• 27:34
  SPEAKER_00: that candy dish at work, That's not going to have the same pull over you.
• 27:38
  SPEAKER_00: It's not.
• 27:39
  SPEAKER_00: You are going to be able to overcome that.
• 27:42
  SPEAKER_00: So you are never meant to only pour out.
• 27:45
  SPEAKER_00: Jesus went away often by himself to talk to the Father,
• 27:50
  SPEAKER_00: to restore, to recharge, to refill.
• 27:53
  SPEAKER_00: Let God refill you this season and let yourself receive what he has for you.
• 28:00
  SPEAKER_00: So again, get your Treasured Wellness Journal.
• 28:03
  SPEAKER_00: Go to treasuredwellness.com slash journal.
• 28:06
  SPEAKER_00: As you are making your gift list, put yourself on it, my sister.
• 28:09
  SPEAKER_00: And remember that your body is not a problem to manage.
• 28:13
  SPEAKER_00: No matter what you have been told, no matter all the things you have tried,
• 28:18
  SPEAKER_00: your body is a temple.
• 28:19
  SPEAKER_00: It is a beautiful treasure.
• 28:22
  SPEAKER_00: So treasure your wellness.