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Education with Kara Wada · Lean Out Podcast

0:00
Welcome to the lean out podcast.
0:02
I'm your host, Dr.
0:04
Don baker.
0:05
Are you looking for a new approach to authentic and sustainable work-life balance?
0:10
You've come to the right place.
0:12
Listen as i interview amazing women professionals who've taken steps to lean out and find balance on their own terms Hello?
0:22
Hello.
0:22
Thanks for being here.
0:24
Today, I'm speaking with Dr.
0:25
Kara WADA.
0:26
she's a quadruple board certified pediatric and adult allergy immunology and lifestyle medicine, physician.
0:34
Early in her career, she found out she has Sjogren's disease and this altered her vision and priorities for her work-life balance.
0:42
She's also a life coach and she's a mom who shares her recipe for success.
0:46
Combining anti-inflammatory lifestyle factors.
0:50
Trusting therapeutic relationships.
0:52
Modern medicine and our minds to harness the body's ability to heal.
0:58
In this episode, we talk about that moment as a doctor, when you to become a patient, something I know quite well, myself.
1:06
We all will be patients at some point in our lives.
1:10
We discuss rest priorities, values, and what Kara's current work-life balance is looking like.
1:17
I hope you enjoy this conversation with Kara.
1:22
KW-Dawn: tara, welcome to the show.
1:23
KW-Dawn: I'd love it if you introduce yourself and talk a little bit about your work life balance and how it might be different from other people that are in your particular field of work.
1:36
KW-Kara: Thanks so much for having me on, Don.
1:38
KW-Kara: I'm so excited to get to chat again.
1:40
KW-Kara: I am a practicing physician.
1:43
KW-Kara: Also I'm a coach.
1:44
KW-Kara: I'm a mom of three.
1:46
KW-Kara: I practice in the field of allergy immunology and I work in an academic setting.
1:52
KW-Kara: But my journey really found, some bumps along the road, which helps me to kind of recalibrate several years ago.
2:00
KW-Kara: So it was about two years into my attending practice.
2:03
KW-Kara: I was just back from maternity leave after having my second child and I was absolutely exhausted, like body, mind, and soul.
2:14
KW-Kara: And I went for a dental checkup.
2:17
KW-Kara: And, at that dental checkup, it was a routine checkup, but my hygienist mentioned that my mouth looked really dry.
2:24
KW-Kara: And it was that kind of comment that led to kind of a series of revelations and also, some action that I ended up being diagnosed with an autoimmune condition called Sjogren's Syndrome.
2:37
KW-Kara: And that really was, I came to understand, a big source of The symptoms I was experiencing the fatigue, but I also realized I was incredibly burnt out in my professional work.
2:49
KW-Kara: I had really kind of continued on that treadmill, going for that next gold star, you know, that next, project or, leadership position as early faculty and just had totally burnt myself out.
3:05
KW-Kara: And it was at that time that my health really kind of Forced my hand and saying, okay, yeah, I need to hit the pause button, take a step back and really realize and understand what this life's about and refocus on that.
3:24
KW-Kara: And it was kind of through that, that I decreased my time that I was spending in clinic.
3:29
KW-Kara: So I dropped down to halftime and really for, you know, the next.
3:34
KW-Kara: Six to twelve months really focused on what I could do to improve my health, nutrition, movement, sleep, mindfulness.
3:46
KW-Kara: It's huge.
3:48
KW-Kara: It's been kind of out of that that I've reconstructed and continued to kind of break things down and rebuild, into what works at each stage, um, along the way So I ended up going on to have a third little kiddo.
4:03
KW-Kara: So he is about to be two and my older two are now in grade school.
4:09
KW-Kara: And so with each, milestone that they go through.
4:12
KW-Kara: I realized that this definition or kind of this, this life work balance continues to just evolve and change, with the needs of our family.
4:22
KW-Kara: And also, my own professional goals and aspirations, which.
4:26
KW-Kara: Are still there, but I think in a much better, frame of reference, in what actually really matters to me, in this life I have to live.
4:37
KW-Dawn: I love that you called it life work balance as opposed to work life balance.
4:42
KW-Dawn: You put the life before the work and not many people do that.
4:47
KW-Dawn: It has a nice ring to it, actually.
4:50
KW-Kara: I think I did that inadvertently.
4:51
KW-Kara: How interesting that sometimes probably our subconscious is talking too.
4:56
KW-Dawn: Yeah, yeah, I love it.
4:57
KW-Dawn: How long ago was it that you had this realization and made these changes to your FTE and your health.
5:04
KW-Kara: Yeah, so this was in, spring of 2019.
5:08
KW-Kara: So about 4 years ago.
5:10
KW-Kara: I, am back up technically to full time, although some of that is administrative roles that really I find in education roles that I find It's exciting and challenging, but I've kept my clinical time at essentially two and a half days per week, which with the patients I'm increasingly seeing, my practices evolved over this time too, as I've been more, vocal and sharing my own story, my own illness story, and, the story of how I've kind of come to find this life work balance I've increasingly been seeing patients in similar circumstances.
5:51
KW-Kara: They have chronic multi system.
5:53
KW-Kara: Symptoms that may or may not have a diagnosis yet, but they're seeking answers.
5:58
KW-Kara: And when I've realized in seeing and caring for those individuals that they, take a lot of time, one, to hear their story, to listen to them, to help them feel seen and heard.
6:12
KW-Kara: They also take a lot of thinking through what might be going on, what are all the things on that differential.
6:17
KW-Kara: And so.
6:19
KW-Kara: What I've realized is, in order to take best care of them, I need to be the healthiest me I can be, too.
6:27
KW-Kara: So that kind of feeds off one another.
6:30
KW-Dawn: Yeah.
6:31
KW-Dawn: Can you talk a little bit about the things that you initially started off doing to focus on your health and this may be a really big list, but just some kind of overall tips for people who find themselves in that burnout position and maybe they have a health problem, maybe they don't have any sort of new diagnosis, but they want to prioritize their health.
6:52
KW-Dawn: What kinds of things did you do specifically?
6:55
KW-Kara: I think one of the hardest things But the most powerful has been learning boundaries and how to say no.
7:06
KW-Kara: So one of the little tips that I heard along the way that I continue to come back to because I think this will be for me a lifelong pursuit and lesson is, saying no thank you to things that aren't a hell yes.
7:20
KW-Kara: And that aren't aligned with, that bigger purpose that I see.
7:24
KW-Kara: So, one of the things that I did really early on in the journey is I picked up a book, I picked up a Brene Brown book and, learned, some of the little tidbits about self compassion, but also did kind of an assessment of like, what are the real values that drive me?
7:42
KW-Kara: Which are, curiosity and like learning, but helping educate others.
7:46
KW-Kara: That's huge for me and I'm building community.
7:50
KW-Kara: So if things don't align with those, then.
7:53
KW-Kara: It's a no thank you, typically.
7:55
KW-Kara: I think the other thing that I realized, early on, and I've kind of known this intuitively, I've always been someone who's needed a little bit more sleep than the average person.
8:05
KW-Kara: I was a kiddo that needed a little more sleep, always went to sleep before my friends in high school and in college.
8:11
KW-Kara: I was not someone who was able to stay up and be a night owl.
8:15
KW-Kara: And so really realizing that some of.
8:19
KW-Kara: The modern habits that were so easy to fall into, like spending time on my screen, right before bed, were not serving me.
8:29
KW-Kara: And even though it was entertaining and fun and hit those dopamine hits, like that it was not serving me overall.
8:36
KW-Kara: And so committing to putting my phone down, before I go upstairs to get ready for bed, has really, it's such a small shift.
8:45
KW-Kara: in the actual behavior, but that has like snowballed into, having a good bedtime routine, getting to sleep at a normal time, having more restful sleep, and then having more energy when I wake up in the morning so that I can do some mindfulness or I can do some movement, before I get into the rest of my day.
9:06
KW-Kara: SOme of these shifts seem small and yet really hard, at times, but then seeing the magnitude that they really can affect is pretty powerful
9:18
KW-Dawn: I, have often said simple does not equal easy.
9:24
KW-Dawn: Just because something is a simple task.
9:26
KW-Dawn: That doesn't mean it's an easy thing for us to do.
9:30
KW-Dawn: And that would be a really good example of that.
9:33
KW-Kara: yeah.
9:33
KW-Kara: And I mean, thinking back, both of us are old enough to remember times before we had smartphones, right?
9:41
KW-Kara: And we did just fine.
9:42
KW-Kara: Looking back, my parents allowed us to have TVs in our room, which is something that my husband and I have, decided is not a great idea, for our kiddos.
9:52
KW-Kara: But, you know, trying to, even in my case, build habits that I never really had necessarily great sleep habits, of being able to fall asleep just on my own.
10:01
KW-Kara: And so that did take, you know, that I'm kind of talking about it and thinking about it.
10:05
KW-Kara: That took.
10:05
KW-Kara: a fair bit of effort.
10:09
KW-Dawn: As far as.
10:12
KW-Dawn: The hardest part of leaning out, doing something different, scaling back your FTP TE and prioritizing your health.
10:20
KW-Dawn: Would you say that is it?
10:22
KW-Dawn: Or is there something else that you feel was difficult about the process?
10:28
KW-Kara: I think the most difficult thing, honestly, was realizing that my identity needed to shift.
10:37
KW-Kara: And I say that in hindsight, I don't think I realized that in the midst of it, but my identity was completely encompassed.
10:48
KW-Kara: By my role as an academic allergy immunology physician and.
10:56
KW-Kara: That needed, really, to evolve and to expand into the reality that, yes, that is my career, and that's my calling, and I'm also a mom, and I'm also someone who has a chronic illness that's gonna, be kind of relapsing and remitting, and I'm a wife, and, you know, and these different things, and understanding that, So, yeah.
11:22
KW-Kara: The amount that I show up as each one of those identities is going to need to shift.
11:30
KW-Kara: Based on whatever's going on, so if I'm in an illness flare because my kiddo brought home some nasty daycare virus, I am going to need to have a lot more time for rest and recuperation and to take it easy.
11:47
KW-Kara: And to ask for help.
11:49
KW-Kara: If I am, with my kiddos and, helping lead the Daisy Scout troop, you know, I'm gonna have my mom hat on.
11:56
KW-Kara: And just learning to embrace, I think all of those different things and that, that's gonna shift.
12:02
KW-Kara: I think that's been the biggest, and the hardest
12:07
KW-Dawn: Accept the idea that your identities are going to shift in my book, Lean Out, I have an analogy of an orchestra where the identities are these different instruments.
12:20
KW-Dawn: And so, certain ones are going to be playing the solo during certain times and the other ones are just going to take a backseat,
12:27
KW-Kara: yeah, and not feeling any less than with those shifts.
12:32
KW-Kara: I think that was probably the crux of it was not feeling guilty or that I should be doing something letting all of that go.
12:41
KW-Kara: That all those like that expectation.
12:44
KW-Dawn: Yeah, that's key.
12:46
KW-Dawn: Now, when we spoke on your podcast, I remember you saying to me that you have these core values of education, connection, and healing, and those are both for yourself and for patients and other people that you care about.
13:02
KW-Dawn: And how has that informed What you do at work, I know you have a persona online and you have done this summit that's about patient education and autoimmune disease and things like that.
13:17
KW-Dawn: So, can you describe that part of your balance for us?
13:22
KW-Kara: Yeah.
13:22
KW-Kara: I absolutely love like teaching, whether it is a medical student that's rotating or this afternoon I get to precept our second year fellows.
13:32
KW-Kara: So they're on the launching pad to go out and embark on their.
13:37
KW-Kara: Big girl, big boy jobs soon.
13:39
KW-Kara: But I think even more so really love educating patients on, what is driving the symptoms that are causing them discomfort or itching or what have you, and then empowering them to say, okay, these are the things that you can do to feel better, whether it is lifestyle or medications or, meeting with one of the surgeons that I collaborate with.
14:03
KW-Kara: Interestingly, like the, my podcast and things that grew out of wanting to continue those conversations with them in the clinic.
14:11
KW-Kara: I would have sometimes so much I would want to share.
14:15
KW-Kara: In particular, say someone who has chronic hives or, a mast cell disorder or food intolerances.
14:22
KW-Kara: And a 30 or even 60 minute visit sometimes isn't enough time.
14:27
KW-Kara: And so I started recording some of these conversations, knowing that, through some education training I've done, you know, you can only absorb so much when you hear that information once, but if you're able to watch it or read it or listen to it multiple times, that's when you really can, understand it better, learn it truly.
14:48
KW-Kara: And so that grew out of having another resource for.
14:51
KW-Kara: My patients, and being able to kind of spread, that information, beyond the confines of the clinic as well.
15:01
KW-Kara: I'm really passionate about improving, especially the experiences of folks who have invisible illnesses.
15:11
KW-Kara: So things like autoimmune disease, for instance, because, many times the symptoms.
15:17
KW-Kara: Evolve over time.
15:19
KW-Kara: The labs may lag behind.
15:21
KW-Kara: So the labs may not be abnormal until well into the course of disease.
15:26
KW-Kara: And many folks who come in will have a story where, you know, their symptoms have been ignored or brushed off as, just hormonal issues or, anxiety or just, oh, you're just worrying about something So one of the other ways that I can use where I am to be helpful is on the quality improvement side of things.
15:49
KW-Kara: and on helping our healers, stay healthy.
15:54
KW-Kara: I know that my ability to take care of folks is so much better when I am at my best.
16:00
KW-Kara: And, with.
16:01
KW-Kara: Information on physician burnout that that increases risks of, medical errors, but also just impairs our ability to connect with other human beings.
16:11
KW-Kara: And so I help co lead a program at the university that helps identify.
16:18
KW-Kara: Those folks, those of my colleagues that are maybe in a spot where they could use a little extra help before things have gotten too bad, and helps, them self correct and or gets them in touch with resources, to, address whatever may be causing them to have issues with coworkers or with patient, complaints.
16:36
KW-Kara: And so it's been fun to kind of, Work from both sides of the coin, you know, and this patient advocacy and education, but also in helping.
16:46
KW-Kara: My colleagues and peers, be healthier, too.
16:49
KW-Dawn: Your podcast, because I have been on it and I am not someone who has a background in autoimmune disease but I have been on it on the physician wellness side.
17:02
KW-Dawn: And you really alternate in the education that you do on your podcast between patient education and physician wellness education.
17:11
KW-Kara: Part of that, as well, in bringing that information and having guests like our conversation on there, it humanizes us.
17:20
KW-Kara: Right.
17:21
KW-Kara: I think there's so much of this us versus them, mentality that as humans were prone to, and that especially occurs in chronic illness communities, because so many people do feel like they've been wronged by the system.
17:36
KW-Kara: It's really easy to say, like, oh, those doctors, blah, blah, blah.
17:40
KW-Kara: But the reality is we're, we're human too.
17:43
KW-Kara: And.
17:45
KW-Kara: By showing some of that vulnerability, that helps in building some of that trust and breaking down some of those walls that, on both sides have kind of built up over time.
17:56
KW-Kara: Yeah,
17:59
KW-Dawn: There is a division in physician thinking that.
18:04
KW-Dawn: You should not share your own personal struggles with patients versus you should.
18:10
KW-Dawn: And, showing vulnerability helps to, establish a better relationship with patients and things like that.
18:17
KW-Dawn: And some people think that that is violating professionalism.
18:21
KW-Dawn: I happen to agree with you.
18:22
KW-Dawn: I think that, it forms a better relationship when we can demonstrate to our patients that we are human beings
18:31
KW-Kara: one of the awesome things of the pandemic, you know, the pandemic, it didn't have many awesome things, but the one awesome thing that I can take from it is I have really rediscovered my love of reading.
18:43
KW-Kara: And I just, picked up Adam Grant's new book called hidden potential and.
18:49
KW-Kara: It talks a lot about how you build trust, and interestingly, we actually know, like, through study that you have to show vulnerability before you actually can implement it.
19:06
KW-Kara: Build trust within groups.
19:09
KW-Kara: So I think the science is going to have us out on the winning side.
19:14
KW-Kara: Not that there's winners or losers, but
19:17
KW-Dawn: Yes.
19:18
KW-Dawn: And I have seen research on this as well.
19:21
KW-Dawn: There was something called the beautiful mess effect where.
19:25
KW-Dawn: People who show their vulnerabilities or talk about their vulnerabilities openly are actually more, well regarded and well liked than people who keep those things to themselves.
19:37
KW-Dawn: So this is probably similar, overlapping research that we're talking about.
19:42
KW-Kara: Yeah.
19:43
KW-Kara: We just need to, to, I guess, bring that to our colleagues who are, you know, kind of those that are stuck in the old way.
19:53
KW-Dawn: Yeah.
19:54
KW-Dawn: Is there anything that you know now that you'd like to share with the audience, you know, when you were back in the days of being on the treadmill and something was not quite right, but you didn't know what it was.
20:08
KW-Kara: Goodness.
20:10
KW-Kara: I think one of the biggest things I would tell myself and tell the trainees that come into my office and then through our clinic is to just take a few minutes and just be like, we're going, going, going, going, going nonstop, especially in medical training, medical school residency.
20:33
KW-Kara: I think taking time to figure out.
20:37
KW-Kara: Your core values can be really instructive, but even if you don't want to take that much time Thinking about what lights your soul on fire.
20:47
KW-Kara: What are the things that are going to get you out of bed on a cold Dark morning And you're actually excited to do what that is.
20:57
KW-Kara: Thinking about those leaning into those as you know Yes decisions.
21:03
KW-Kara: Listening to how your body responds.
21:07
KW-Kara: I remember, looking back one of the first times I noticed that physical response was my first week rotating in the allergy clinic as a resident.
21:17
KW-Kara: And I literally felt this heaviness that I have felt across my shoulders.
21:24
KW-Kara: And I went home from work or rotation that day and told my husband, I figured out finally what I'm going to do with my life.
21:32
KW-Kara: I love this.
21:33
KW-Kara: I love the patients.
21:34
KW-Kara: I love the colleagues like this is it.
21:37
KW-Kara: And, you know, it's that bridge of your body and your brain.
21:42
KW-Kara: And sometimes you have to listen to your body, because it is.
21:46
KW-Kara: Telling you things, that sometimes your brain isn't quite catching up with.
21:52
KW-Dawn: That's a really good point.
21:54
KW-Dawn: And I think it works on both positives and negatives.
21:57
KW-Dawn: You gave a great example of, of listening to your body where your body gave you a positive signal like I need to pay attention to the fact that this weight was lifted off of me and I feel a lightness that wasn't there before related to who I'm around and what I'm doing.
22:16
KW-Dawn: And then there's the opposite, which is like, I feel incredibly fatigued or, you know, tired when I'm in this particular certain situation.
22:24
KW-Dawn: I talk with my coaching clients about identifying their energy gains and their energy drains
22:30
KW-Kara: absolutely.
22:32
KW-Dawn: Now, tell me what's up next for you in the coming new year and the close of 2023.
22:42
KW-Kara: Yeah.
22:43
KW-Kara: So, as I am gearing up for 2024, I've kind of gone into a little bit of hibernation mode, but also kind of like preparation.
22:53
KW-Kara: I've been doing some thought work, and sharing that with those that are on my email list.
22:58
KW-Kara: So we're doing two prompts just to kind of help recalibrate that why, you know, why we're doing the work we're doing.
23:07
KW-Kara: Whether it's, for your health or for your profession or your family, but really thinking about that.
23:12
KW-Kara: Why, as we gear into the new year, we know about behavior change is that when you have like a fresh start day, like the new year, that's kind of the prime example.
23:24
KW-Kara: It really does help us make a shift.
23:28
KW-Kara: In what we're doing.
23:29
KW-Kara: So kind of where you are and getting to where you want to be.
23:32
KW-Kara: So I'm in the preparation mode for that.
23:36
KW-Kara: And then, I had hosted the demystifying inflammation summit this past fall, which Went very well, but we've had a lot of folks asking, like, hey, I missed it.
23:47
KW-Kara: I didn't hear about it until later.
23:49
KW-Kara: So we're going to do an encore weekend making all of those, 30 plus hours of.
23:56
KW-Kara: Lectures covering and not just lectures, but talks, covering all things related to inflammation.
24:02
KW-Kara: So the science behind it with allergies, autoimmune disease and other system wide, inflammatory disorders, talking about the lifestyle changes that really, make up an anti inflammatory lifestyle.
24:16
KW-Kara: And then all of the aspects of our beautiful brains, to help us.
24:20
KW-Kara: Reinforce and, effectively make the changes we need, the knowledge that we have, we're all smart, you know, incredibly smart humans that are listening, to this podcast.
24:31
KW-Kara: And yet we have a really hard time moving the dial sometimes.
24:36
KW-Kara: And so, having the what, and then the how, and then the support of a community that's all doing that together.
24:44
KW-Kara: With something like a summit is really exciting.
24:46
KW-Kara: So that is to come in January.
24:50
KW-Dawn: It sounds so useful not just for people who are facing inflammatory or autoimmune diseases, but even just for general, people who are interested in their health and wanting to keep their inflammation.
25:04
KW-Dawn: So thank you for revisiting that for the people that missed it.
25:09
KW-Kara: I'm excited.
25:09
KW-Kara: We had a really broad, group of folks, medical professionals, coaches, You know, kind of the whole gamut and really, I'm a working mom and so kind of, had a little bit more focus on really catering to folks that want to do the best for their families to, realizing that.
25:32
KW-Kara: You know, as I talked about as healthcare professionals, we have to be healthy to take care of our patients.
25:37
KW-Kara: But as moms, we need to be as healthy as we can to help take care of our families and our little ones too.
25:48
KW-Dawn: parting advice?
25:50
KW-Dawn: Like to give women who are overwhelmed and feeling like that they can't take that step to prioritize their own health.
25:57
KW-Kara: Even if you're not ready to hop off the treadmill, hit the pause button.
26:04
KW-Kara: Hit the pause button and just give yourself, even if it's like five minutes, I call it mandatory me time.
26:10
KW-Kara: Put it on the calendar.
26:12
KW-Kara: And make that commitment to yourself, because you are worth it.
26:17
KW-Kara: And you, I think, will quickly realize how much that investment in yourself, even if it is just 10 minutes to sit on the couch and do nothing, it's doing something it is what you need.
26:32
KW-Kara: And, so I would encourage you to hit the pause.
26:35
KW-Kara: Yeah.
26:37
KW-Dawn: Thank you so much.
26:39
KW-Dawn: It's been a pleasure to have you on the podcast, I will link your website and your podcast for others to go and listen, and I'm sure that on your website, they can find your summit.
26:53
KW-Dawn: And your email list as
26:55
KW-Kara: Absolutely.
26:56
KW-Kara: Yeah.
26:56
KW-Kara: It's just drcarawada.
26:58
KW-Kara: com.
26:59
KW-Kara: Kara with a K and, usually up at the top banner, we have kind of whatever exciting is going on, right at the top.
27:07
KW-Kara: So thanks so
27:08
KW-Dawn: Great, Tara.
27:10
KW-Dawn: Thank you so much for being here today.
27:11
KW-Kara: Dawn.
27:12
KW-Kara: This has been lovely.
27:13
KW-Kara: I hope you have a great rest of your week.
27:15
It's really inspiring to me that Kara is very much living her values.
27:20
Everything she does fits within her core values, whether it's personal matters or work roles.
27:26
Here are my takeaways from our conversation.
27:30
Number one.
27:32
Sustainable work life or life work balance, whichever order you want to refer to those in.
27:38
Requires acceptance of your particular orchestra.
27:41
The instrument players in your orchestra are all the roles you fill.
27:45
And sometimes some of those roles are going to be sitting it out.
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Kara found the most difficult thing for her about leaning out from her original vision.
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As an academic physician was accepting the presence and needs of her other roles in life.
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NUmber two.
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Get in the habit of listening to your body signals.
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This applies to both positive signals and negative signals.
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Carrie gave the example of feeling a great weight lifted off her shoulders.
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Once she started working in her chosen specialty.
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What is your body telling you?
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Are you feeling a lightness or a heaviness?
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What was happening when you notice that change, these clues can help you figure out ways to optimize your energy balance and your work-life balance.
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Number three.
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Let your core values inform your priorities and your boundaries.
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For Kara, this means focusing on education, connection and healing, both internally and externally, all other things that are not a hell.
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Yes are a no.
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My parting question to you is what are you currently saying?
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Yes.
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To that?
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Doesn't align with your values.
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Thanks for listening to the lean out podcast.
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If you find these conversations inspiring and useful, please forward them to a friend and also leave a review on iTunes or Spotify so that other people can find them easier.
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If you want to get in touch with me, you can find me at my website, practice balanced.com, where you can subscribe to my newsletter and get updates regularly about new podcast episodes, blog posts, speaking, engagements, and coaching services.
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You can also support my work by buying my book, lean out a professional woman's guide to finding authentic work-life balance for yourself, a friend, family member, or coworker.
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Have a great day and we'll see you next time