Latest / Hurdle with Emily Abbate / In Focus: Tricks for Better Sleep With Lisa Hayim, MS, RD

Transcript

In Focus: Tricks for Better Sleep With Lisa Hayim, MS, RD · Hurdle with Emily Abbate

0:00
Speaker 1: I think oftentimes we reach for the things that we
0:02
Speaker 1: can do or take away, so, you know, waking up
0:04
Speaker 1: really early to get that run in, or to go
0:06
Speaker 1: to the gym, or to meditate, even you know, whatever
0:09
Speaker 1: it is. But if we're not getting quality sleep, we
0:12
Speaker 1: are neglecting our health.
0:28
Speaker 2: Hey everyone, Emily about of here bringing you episode three
0:32
Speaker 2: of our special in Focus series.
0:35
Speaker 3: Here on Hurdle, a wellness.
0:37
Speaker 2: Focused podcast where I sit down with inspiring individuals to
0:40
Speaker 2: talk about everything from their big wins to how they've
0:43
Speaker 2: gotten through some of life's toughest moments. On the show,
0:46
Speaker 2: you can expect vulnerability, motivation, and candid discussions with everyone
0:51
Speaker 2: from top athletes to aspiring entrepreneurs on what it really
0:55
Speaker 2: takes to follow your passions. My mission is simple to
0:59
Speaker 2: inspire you to be your best self, move with intention,
1:03
Speaker 2: and have some fun along the way. This week on
1:06
Speaker 2: the show, with the in Focused series, my goal is
1:10
Speaker 2: to help all of you sort through the chaos that
1:13
Speaker 2: is setting new goals, getting really intentional with what it
1:17
Speaker 2: is that you want over the next three hundred and
1:20
Speaker 2: sixty five days. Some of you may refer to these
1:22
Speaker 2: as resolutions. Some of you may just want a clean sleep,
1:26
Speaker 2: whatever it is that brings you here to the feed today,
1:30
Speaker 2: I am grateful that you're listening. We've already chatted about meditation,
1:35
Speaker 2: about the power of positivity, and today we are diving
1:38
Speaker 2: into the topic of better quality sleep, something that I
1:42
Speaker 2: personally have been super homed in on over the.
1:46
Speaker 3: Past year, especially throughout the pandemic. To chat about this,
1:49
Speaker 3: I am bringing in Lisa Haims.
1:51
Speaker 2: She's a registered dietician, a podcaster, an all around amazing human.
1:57
Speaker 2: Lisa and I chat about the importance of quality sleep
2:00
Speaker 2: over sleep quantity, and that it's not always that you
2:04
Speaker 2: need those eight hours that we hear so much about,
2:06
Speaker 2: but rather that you are spending time in bed that
2:09
Speaker 2: is giving your body what it really needs that is
2:12
Speaker 2: of high quality. Lisa filled me in on the hacks
2:15
Speaker 2: for better sleep quality that I have worked for her.
2:18
Speaker 2: It makes a really great point that everything you do
2:20
Speaker 2: throughout the day, not just in those thirty or sixty
2:24
Speaker 2: minutes before you're like getting into your pajamas and getting
2:27
Speaker 2: into bed, everything that you do can impact your sleep.
2:30
Speaker 3: She's also hilarious.
2:31
Speaker 2: And honest and upfront with the idea that what works
2:35
Speaker 2: for one person.
2:36
Speaker 3: May not work for someone else.
2:38
Speaker 2: And that is okay, whether it is making progress on
2:41
Speaker 2: the goal of better quality sleep or something entirely different.
2:45
Speaker 2: She stresses in Jay's episode that it's important to have
2:47
Speaker 2: some grace with ourselves and do the best we can
2:51
Speaker 2: with what we have. I personally really love that mentality,
2:55
Speaker 2: and I know that you're really going to appreciate it
2:57
Speaker 2: as well. The topic of sleep, it's something that I
3:00
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3:03
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3:08
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3:08
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3:13
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3:18
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3:21
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3:23
Speaker 2: strain it can take on in a day, and how
3:26
Speaker 2: well you slept. Like I said before, when it comes
3:29
Speaker 2: to sleep, we shouldn't just assume eight hours is what
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Speaker 2: we need. Everyone's different. For example, if you are being
3:36
Speaker 2: more active than normal, say you got into a really
3:40
Speaker 2: intense hit workout over Zoom on that day, you may
3:45
Speaker 2: need to focus on getting more deep sleep, which is
3:47
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3:51
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3:53
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3:56
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4:00
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4:03
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4:05
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4:41
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4:46
Speaker 2: As we're listening today, please make sure to tag Hurdle
4:50
Speaker 2: over on Instagram. It's at Hurdle Podcasts and I am
4:52
Speaker 2: over at Emily a Body. There are still a few
4:55
Speaker 2: spots in tonight's goal setting workshop. If you want to
4:59
Speaker 2: snag one, I would do love to see you there.
5:01
Speaker 2: We're going to really get intentional about the big hopes
5:05
Speaker 2: that we have for the next three sixty five and beyond.
5:07
Speaker 2: I want to help you set smarter goals, a realistic
5:10
Speaker 2: action plan, and go after what it is that you
5:13
Speaker 2: really want. The link to sign up is in the
5:16
Speaker 2: show notes, and use the code twenty.
5:18
Speaker 3: Twenty one at checkout to get five dollars off. With that,
5:23
Speaker 3: let's get to hurdling today.
5:38
Speaker 2: I am chatting with Lisa Haime. She is a registered dietitian.
5:42
Speaker 2: She's the founder of Fork the Noise. She's also a
5:46
Speaker 2: podcast host and relatively new podcast host.
5:48
Speaker 4: Who Yeah, I am.
5:50
Speaker 3: How's that going for you?
5:51
Speaker 4: It's great.
5:51
Speaker 1: It's called the Truthiest Life, and I talk about the
5:54
Speaker 1: hard stuff with people and we really go right for
5:56
Speaker 1: it because I believe that having intimate conversations are the
6:00
Speaker 1: key to human connection and vulnerability really unlocksa Oh.
6:04
Speaker 2: I love all of those buzzwords in there. You're speaking
6:08
Speaker 2: my language. So I'm thankful for you for a multitude
6:11
Speaker 2: of reasons. One because I just love the content that
6:14
Speaker 2: you put out into the world, but two because this
6:17
Speaker 2: is the second time that you and I have had
6:18
Speaker 2: the opportunity to record in the universe thus far, I
6:22
Speaker 2: feel like there's more recording in our future.
6:24
Speaker 1: For sure, You're going to be a guest on my
6:26
Speaker 1: podcast and we're just going to keep making magic.
6:29
Speaker 4: So thanks for being.
6:30
Speaker 3: You making magic amazing. Well.
6:32
Speaker 2: This week on Hurdle, I'm chatting with a bunch of
6:35
Speaker 2: experts about kind of simplifying what can be a really
6:40
Speaker 2: overwhelming time of year. Now, as you know and as
6:44
Speaker 2: I know, we come the turn of the new year
6:47
Speaker 2: kind of like have these obscene, lofty goals at times
6:51
Speaker 2: that can feel really overwhelming. So today we're here to
6:55
Speaker 2: talk about one goal, just one one simple cool.
7:00
Speaker 1: We want to keep it simple and short. But I
7:01
Speaker 1: do want to say that for me, the type of
7:04
Speaker 1: person that I am, goals often interfere with what I
7:07
Speaker 1: actually want to achieve. So whenever I put something big
7:10
Speaker 1: on a pedestal, I lose sight of how to best
7:13
Speaker 1: take care of me. And I know a lot of
7:14
Speaker 1: people listening to your podcasts are fitness enthusiasts, and again
7:18
Speaker 1: just for me, so if this doesn't resonate with anyone listening,
7:21
Speaker 1: throw it out the window. But whenever I've had fitness goals,
7:25
Speaker 1: albeit they've always been for aesthetic reasons not for performance.
7:29
Speaker 1: But whenever I've set goals, I have become a worst
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Speaker 1: caretaker of my body because I would fight rest or
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Speaker 1: I would be so focused on what my abs look
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Speaker 1: like instead of how I need to nourish myself. I
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Speaker 1: really just like to show up every day with the
7:43
Speaker 1: intention of I want to take the best care of
7:45
Speaker 1: me so that I can provide for my body.
7:48
Speaker 2: Right, Okay, but I like you, but I like how
7:51
Speaker 2: you're breaking it down because I mean everyone has to
7:53
Speaker 2: figure out what strategy, what approach, what way they need
7:57
Speaker 2: to spin it to make things work for them. So
7:59
Speaker 2: this is how you have figured out that you need
8:02
Speaker 2: to approach it exactly.
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Speaker 1: And I just believe every single day, even if you
8:05
Speaker 1: have a big goal, it's really important that if you
8:07
Speaker 1: quote unquote fall off for the day, whatever it is
8:10
Speaker 1: that the box that you're checking, instead of just completely
8:12
Speaker 1: falling off and then calling it a failure, just get
8:15
Speaker 1: back on the next day or the next hour or
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Speaker 1: the next minute. I think that the shame surrounding goals
8:20
Speaker 1: and the pressure we put on often get in the
8:23
Speaker 1: way of us continuing forward.
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Speaker 3: And that's what we want to focus on.
8:26
Speaker 2: We want to focus on moving forward, and sometimes failing
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Speaker 2: forward is what happens, you know, like sometimes as things
8:33
Speaker 2: don't go as planned, instead of judging yourself for the
8:35
Speaker 2: fact that things aren't how you'd hope they'd be, it's like, well,
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Speaker 2: I'm in this place now and I wasn't here before exactly.
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Speaker 1: So I think we have to stop imagining this big
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Speaker 1: destination and recognize that whenever we arrive to wherever we're going,
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Speaker 1: it's not going to look like how it's.
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Speaker 4: Supposed to, but it's still going to be moving forward.
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Speaker 1: Because every day you got up and you put one
8:54
Speaker 1: foot in front of the other, and especially after the
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Speaker 1: twenty twenty that we had, just bravo for just doing that.
9:00
Speaker 2: I'm feeling amped and we're like four minutes into chat. Yeah, okay,
9:04
Speaker 2: so I'm hyped. I'm hyped even more so to chat
9:08
Speaker 2: about sleep. I'm interested. Why did you want to chat
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Speaker 2: about sleep?
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Speaker 1: So? I think a lot of times we put so
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Speaker 1: many big health goals on our plate that we forget
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Speaker 1: about the most important one, and especially in health and wellness,
9:22
Speaker 1: which are spaces that we both occupy. For a long time,
9:26
Speaker 1: all I heard about was such and such as morning routine,
9:29
Speaker 1: such and such as amazing three hour meditation before the
9:33
Speaker 1: sun even rose, and that really pissed me off because
9:37
Speaker 1: I have never been able to sleep. I have made
9:40
Speaker 1: huge improvements and I'm so proud of myself for learning
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Speaker 1: how to sleep. I know that sounds funny, but at
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Speaker 1: age twenty eight, I got off all my medications and
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Speaker 1: really took the hard work to prioritize what happens before sleep,
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Speaker 1: and it completely changed my life, my health, my well being,
9:57
Speaker 1: my relationships to self and others. And I think oftentimes
10:01
Speaker 1: we reach for the things that we can do or
10:03
Speaker 1: take away, so, you know, waking up really early to
10:05
Speaker 1: get that run in, or to go to the gym,
10:07
Speaker 1: or to meditate, even you know, whatever it is. But
10:10
Speaker 1: if we're not getting quality sleep, we are neglecting our
10:13
Speaker 1: health and it's so, so so important. And at the
10:17
Speaker 1: same time, we have to realize that really the day
10:21
Speaker 1: begins the night before, and I don't think we really
10:24
Speaker 1: think like that. We think the day starts in the morning,
10:27
Speaker 1: but it doesn't.
10:28
Speaker 3: But it doesn't.
10:29
Speaker 2: And I think one thing that you're pointing out from
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Speaker 2: the get go is the importance of overall sleep hygiene.
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Speaker 3: We're not just talking here about.
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Speaker 2: You know, the old saying like, oh, I need eight
10:41
Speaker 2: plus hours of sleep for a quote unquote good night's rest,
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Speaker 2: Like this is so much bigger than how long you're
10:48
Speaker 2: spending in your bed. It's also you know how you're
10:52
Speaker 2: making that rest as RESTful as possible.
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Speaker 1: I'm really glad you said that, because, in my own
10:59
Speaker 1: experience and also the science to back me up, the
11:02
Speaker 1: quality is more important than the quantity. And since I've
11:05
Speaker 1: learned to improve the quality, I'm somebody that used to
11:08
Speaker 1: say I need more than twelve hours of sleep because
11:10
Speaker 1: my sleep was so crappy. But since learning how to sleep,
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Speaker 1: I am getting really good quality. And I am waking
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Speaker 1: up not magically jumping out of bed as the happiest
11:19
Speaker 1: person that's never going to be me, but I am
11:22
Speaker 1: waking up with a different sort of feeling inside of me.
11:25
Speaker 1: And I have a few reasons as to why. But
11:29
Speaker 1: the reason that I wanted to talk about sleep here
11:31
Speaker 1: today is because I've been researching something called the glymphatic system.
11:35
Speaker 1: So those listening may have heard of the lymphatic system,
11:37
Speaker 1: and if you haven't, the lymphatic system is a natural
11:40
Speaker 1: detox pathway going through our body at all times, and
11:44
Speaker 1: it's just naturally moving metabolites along cleaning the body essentially,
11:50
Speaker 1: and we never really stop to think about what happens
11:53
Speaker 1: to the brain because it too produces metabolites and waste.
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Speaker 1: Even just thinking us right now having this conversation, my
11:59
Speaker 1: brain is eating and pooping, I like to say.
12:01
Speaker 4: So, it's accumulating poop all day long.
12:04
Speaker 1: And in order for that poop to be moved out,
12:06
Speaker 1: I know this is like everyone's listening is like this
12:08
Speaker 1: girl is the weirdest, but I am. In order for
12:12
Speaker 1: the poop to get moved out, we need to go
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Speaker 1: to sleep. And when we go to sleep, everything transition.
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Speaker 1: A big garbage truck comes along and takes the waste out.
12:21
Speaker 1: So we have cells called the glia cells in our brain.
12:24
Speaker 1: That's why it's called the glymphatic system.
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Speaker 4: And it's only once we.
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Speaker 1: Actually fall asleep does do the blood vessels start to
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Speaker 1: clear the brain from potential neurotoxic waste products that we've accumulated.
12:38
Speaker 1: So transporting this fluid is really crucial for our metabolism,
12:42
Speaker 1: for the waste removal from inflammatory processes. And so just
12:47
Speaker 1: think about once you go to sleep, your brain is
12:49
Speaker 1: kind of getting a deep clean, a deep wash. But
12:51
Speaker 1: once you wake up, it starts to accumulate again. Does
12:54
Speaker 1: that make sense?
12:55
Speaker 3: No, it totally makes sense.
12:56
Speaker 2: And it actually reminds me of one of the benefits
13:00
Speaker 2: of prioritizing sleep, of making time for sleep on the
13:04
Speaker 2: fitness and recovery side of things for your body and
13:06
Speaker 2: for your muscles is obviously the need for your body
13:09
Speaker 2: to have this time on a cellular level to repair itself.
13:12
Speaker 2: And what you're talking about is, you know, just a
13:15
Speaker 2: different aspect of that process of the repair process.
13:19
Speaker 1: Right, And so Alzheimer's disease, for example, is described as
13:22
Speaker 1: an accumulation of protein in the brain, a specific one,
13:26
Speaker 1: and so we need to recognize that, you know, proteins
13:29
Speaker 1: are accumulating in our brain. We have amazing systems that
13:32
Speaker 1: can help to clear I'm not saying this is a
13:33
Speaker 1: full proof process by any means, but I do believe
13:37
Speaker 1: that sometimes we neglect sleep in the pursuit of achieving
13:40
Speaker 1: our goals. So waking up early before sunrise to get
13:43
Speaker 1: that meditation and I'm just going to use that example.
13:45
Speaker 1: But if we're cutting our sleep off short, the question
13:48
Speaker 1: is is that really a health goal? And it's up
13:51
Speaker 1: to us to really recognize that sleep does matter, and
13:54
Speaker 1: so the question is now, how can we improve our sleep,
13:57
Speaker 1: because it's not just closing our eyes and wishing for
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Speaker 1: the best. I wish that it was, But for me,
14:02
Speaker 1: I found a few things that have helped, and I
14:05
Speaker 1: hope to kind of bring that to your audience today.
14:08
Speaker 2: You are doing my job for me, So Lisa, proceed,
14:12
Speaker 2: proceed forward.
14:13
Speaker 1: So I feel like with twenty twenty, most people working
14:17
Speaker 1: from home, the work boundaries have gotten really blurry. And
14:20
Speaker 1: that's not just if you're an entrepreneur like you and
14:23
Speaker 1: you work kind of different jobs. It's everybody you know
14:26
Speaker 1: are We're more connected to email, to zoom, calls, to
14:29
Speaker 1: all those things more than ever. And so I really
14:32
Speaker 1: believe that work boundaries and cut off times for calls
14:35
Speaker 1: and emails need to be established. And I'm not here
14:37
Speaker 1: to tell you when they are. I don't know your job,
14:39
Speaker 1: I don't know.
14:40
Speaker 4: What it's like to be you.
14:41
Speaker 1: But if you can set a boundary of maybe seven
14:44
Speaker 1: o'clock before dinner, I think that would be really helpful
14:47
Speaker 1: to kind of shift the brain into home mode even
14:50
Speaker 1: though you are home the entire time.
14:52
Speaker 3: Okay, home mode, I like this. I like this. Then
14:55
Speaker 3: where do we go from there.
14:56
Speaker 1: So this one might be really difficult, but it has
14:59
Speaker 1: made all the difference on my sleep. Television. I do
15:04
Speaker 1: not do well with television before bed. I'm not perfect
15:06
Speaker 1: with this one. On weekends, I may splurge, but watching
15:09
Speaker 1: television is incredibly stimulating for the mind. Not to mention,
15:14
Speaker 1: the light that comes off of the television blocks our melatonin,
15:18
Speaker 1: our sleepy hormone, if you will, from being produced. And
15:21
Speaker 1: then the third one, which is also hard but will
15:24
Speaker 1: make all the difference, is I've gotten a little bit
15:26
Speaker 1: more intense with this one.
15:27
Speaker 4: Lately.
15:28
Speaker 1: I try to turn off my phone completely at around
15:32
Speaker 1: eight or nine o'clock. This is not one I do regularly,
15:34
Speaker 1: but I try and do it a few times a week.
15:36
Speaker 1: Like a Sunday is a great night for that, because
15:38
Speaker 1: work's kind of slow, and you know, I just want
15:41
Speaker 1: to start my Monday off really strong, so I'll actually
15:43
Speaker 1: turn my phone off and just keep it off really
15:48
Speaker 1: until the next morning. But that being said, I've been
15:51
Speaker 1: sleep before that. A little subversion of that would be
15:53
Speaker 1: to put your phone in a different room. This allows
15:57
Speaker 1: you to have some phone free time before bed built in,
16:00
Speaker 1: but also keeps that technology a little bit farther away,
16:03
Speaker 1: like your phone's giving off a vibration. It's stimulating. You
16:05
Speaker 1: want to check the time, you want to check your
16:07
Speaker 1: text messages. And I just keep it in my bathroom,
16:10
Speaker 1: which is close enough so that when my alarm goes
16:12
Speaker 1: off I can hear it, but far enough that I
16:16
Speaker 1: get a little bit of phone free time in.
16:18
Speaker 3: I like that. I like putting the phone away.
16:20
Speaker 2: I myself recently this year made a big effort to
16:23
Speaker 2: start charging it on my desk on the other side
16:27
Speaker 2: of the room, so it's nowhere near my bed anymore.
16:30
Speaker 1: Yes, I love a good phone free break in general,
16:32
Speaker 1: but yeah, it's super distracting. And then next I'll do
16:35
Speaker 1: a I don't have dietary rules per se, but the
16:39
Speaker 1: one thing I am mindful of as somebody who has
16:41
Speaker 1: struggled to sleep their whole life, is caffeine. And that
16:45
Speaker 1: means I have a coffee tea caffeinated tea cut off
16:48
Speaker 1: time of noon, which is a little bit early, but
16:51
Speaker 1: it's super important that when I get in bed, I'm
16:53
Speaker 1: not super stimulated. Caffeine is a drug, even though we
16:55
Speaker 1: don't treat it like one. And then going on the
16:57
Speaker 1: extra mile if it's an evil where I know I
17:00
Speaker 1: need really good rest, I might be mindful of my
17:03
Speaker 1: chocolate intake. I know chocolate brings us great joy, but
17:06
Speaker 1: chocolate does have caffeine. So if it's an evening and
17:09
Speaker 1: I want to be more conscious of my sleep, I
17:11
Speaker 1: might choose a non chocolate dessert if I want dessert.
17:14
Speaker 2: Interesting, now, on this note of if I want dessert,
17:17
Speaker 2: I myself have been leading into like a beverage that
17:21
Speaker 2: has some sleep boosting qualities. It's got melatonin, it's got
17:25
Speaker 2: a little bit of cocoo, but it's like, how I
17:28
Speaker 2: it's kind of like my symbol to myself that I'm
17:30
Speaker 2: about to ease into sleep.
17:32
Speaker 3: What do we think about something like that.
17:34
Speaker 1: I think that rituals are incredibly powerful and things that
17:37
Speaker 1: tell us what we're going to be doing next. So
17:39
Speaker 1: you know, the bed, for example, one of my things.
17:43
Speaker 1: And I know this is even harder working from apartments,
17:45
Speaker 1: but your bed should be the place where your body
17:47
Speaker 1: knows it's going to sleep. And for a long time
17:50
Speaker 1: I used to linger in bed or hang out in bed,
17:52
Speaker 1: and that's not good for me. So now the bed
17:54
Speaker 1: is associated with sleep and that's important for my body.
17:57
Speaker 1: The same way your beverage is associated with sleep, and
18:00
Speaker 1: that's important for your body.
18:03
Speaker 2: I also think on that note, you know, yes, it
18:05
Speaker 2: is hard to be working from home and all of
18:07
Speaker 2: this stuff is kind of happening in one space, but
18:10
Speaker 2: you can still make the bed itself, like maybe not
18:13
Speaker 2: the whole bedroom, but the bed the sleep.
18:16
Speaker 4: Thing for sure, and I should probably go make my bed.
18:19
Speaker 3: On that note, I'm like, I'm a first, that's the
18:22
Speaker 3: first thing I do every day.
18:24
Speaker 4: Of course it is.
18:25
Speaker 1: Of course, you're a super productive, amazing individual.
18:29
Speaker 3: Oh, I adore you, Lisa.
18:31
Speaker 2: Do you have any other best practice tips for us
18:34
Speaker 2: to improve our sleep?
18:36
Speaker 3: Hygi?
18:36
Speaker 1: So those two other things that I keep in mind
18:39
Speaker 1: for kind of like getting the body ready for bed
18:41
Speaker 1: and knowing that it's time. I love a pillow spray.
18:44
Speaker 1: It's just a lavender pillow spray that I've been using
18:46
Speaker 1: for years. I bring it when I travel because sleep
18:48
Speaker 1: can get kind of messed up. It's no miracle worker
18:50
Speaker 1: by any chance, but it helps the body and mind
18:53
Speaker 1: relax and get ready for bed. I also will maybe
18:56
Speaker 1: spray magnesium on the feet, which can help to get
18:59
Speaker 1: us ready for bed and on the feet because that
19:02
Speaker 1: increases the absorption. Again, I find that more is just
19:05
Speaker 1: a ritual than necessarily like, wow, magnesium works, but do
19:09
Speaker 1: whatever kind of works for you. Mindful of alcohol, I
19:13
Speaker 1: know it's not a fun one and it's also a
19:15
Speaker 1: really confusing one because a lot of people use alcohol
19:19
Speaker 1: to sleep, to finally relax, And the truth is it
19:23
Speaker 1: does induce relaxation, but we need to recognize here. I
19:26
Speaker 1: call this outer wisdom in my mindful and in my
19:29
Speaker 1: mindfulness and mindful eating. How I explain it to students is,
19:34
Speaker 1: you know, we might want alcohol, but if our outer
19:36
Speaker 1: wisdom knows that it makes us feel sleepy and relax,
19:39
Speaker 1: but it actually interferes with quality sleep, do we want
19:42
Speaker 1: to partake in that? And again, that's a choice that
19:45
Speaker 1: is up to you. I'm just here to provide a
19:47
Speaker 1: lot of things, and if you take one with you,
19:49
Speaker 1: then that's really important.
19:51
Speaker 3: Well I think that's really helpful.
19:52
Speaker 2: I recently wrote an article for GQ talking about how
19:55
Speaker 2: the timing of when you consume that single beverage can
19:58
Speaker 2: actually make a big difference. And I'm not here saying,
20:01
Speaker 2: you know, everyone should have a happy hour glass of
20:05
Speaker 2: wine every day, but if you have your glass of
20:07
Speaker 2: wine at five or six and can put some serious
20:10
Speaker 2: distance time wise in between when you consume that glass
20:14
Speaker 2: of wine and when you're getting into bed or that
20:17
Speaker 2: drink or whatever you're leaning toward. Then you're much less
20:20
Speaker 2: likely to deal with some of the repercussions that we
20:23
Speaker 2: might experience had you had it fifteen minutes before you
20:26
Speaker 2: hop through Gene the sheets.
20:27
Speaker 1: That makes a lot of sense. I feel like most
20:29
Speaker 1: people this is maybe too far of a stretch to
20:32
Speaker 1: say most people, but if you start a happy hour
20:34
Speaker 1: at five o'clock, it's probably going to lead to more drinks.
20:36
Speaker 1: But for those for those of you that are like, yeah,
20:39
Speaker 1: I go to happy hour and then I come home
20:40
Speaker 1: and do the laundry, you know, good for you.
20:44
Speaker 3: I love that.
20:45
Speaker 2: Ending on a note like that, Lisa, talk to me
20:48
Speaker 2: one thing you're excited about for twenty twenty one.
20:51
Speaker 1: I'm really excited about some of my new course offerings.
20:53
Speaker 1: I'm launching my second big online course called Fork the Noise, Hunger,
20:57
Speaker 1: and Fullness, reconnecting people to the sensations have been in
21:00
Speaker 1: them all along. And it's got so much good science,
21:03
Speaker 1: so much good mindfulness, and it's kind of just the
21:06
Speaker 1: course that I wish that I had, you know, ten
21:08
Speaker 1: years ago or so.
21:09
Speaker 2: I love it well. I will be sure to include
21:13
Speaker 2: a link to that in the show notes. Lisa, how
21:16
Speaker 2: do the Hurdlers keep up with you? Give me all
21:18
Speaker 2: of your details.
21:19
Speaker 1: At Lisa Haym on Instagram will be the best way
21:22
Speaker 1: to say hi and thank you Hurdler's for having me
21:25
Speaker 1: on again. Take what you need from this episode, leave
21:28
Speaker 1: behind what you don't.
21:29
Speaker 4: I'm not offended.
21:30
Speaker 2: I'm not offended. I'm over at Emily a Baddie and
21:33
Speaker 2: at Hurdle Podcast. Another Hurdle Conquered. Catch you guys next time.