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623. Choose Health Habits That Better Serve You · Be It Till You See It

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[SPEAKER_01]: so your health and wellness habits have to be making sure they're fueling you, hydrating you, and giving you time to recover.
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[SPEAKER_01]: Welcome to the Beat till you see it podcast, where we talk about taking messy action, knowing that perfect is boring.
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[SPEAKER_01]: I'm also Logan, applies instructor and fitness business coach.
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[SPEAKER_01]: I've trained thousands of people around the world, and the number one thing I see stopping people from achieving anything is self-doubt.
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[SPEAKER_01]: My friends, action brings clarity.
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[SPEAKER_01]: and it's the antidote to fear.
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[SPEAKER_01]: Each week my guests will bring bold, executable, intrinsic, and targeted steps that you can use to put yourself first and be it until you see it.
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[SPEAKER_01]: It's a practice, not a perfect, let's get started.
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[SPEAKER_01]: Hi, baby.
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[SPEAKER_01]: We'll come back to our bonus episodes on habits.
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[SPEAKER_01]: So we had some requests on habits, topics on around Travis and traveling and then also health and wellness habits.
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[SPEAKER_01]: And so if you haven't let's listen to all the tips on how to create habits that actually stick, go listen to episodes one through six where I actually give you strategies and also Amy Lidine and our recap episode because we talk about
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[SPEAKER_01]: and the healthy app, the way that she creates app, it's too important because you're going to hear someone who's going to hear things, the same thing I'm saying from someone else, for a mistake because we all have different words that activate something in us, right?
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[SPEAKER_01]: So you don't have to listen to that stuff to actually get them out of this episode, but it does help if we're on the same page of like how habits are created, it can help.
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[SPEAKER_01]: That means that all right, health and wellness habits.
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[SPEAKER_01]: And if you have a topic that you're wanting me
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[SPEAKER_01]: to help you need with that.
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[SPEAKER_01]: Then send it in to be a pod.comcestusquestion.
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[SPEAKER_01]: We can add another bonus episode or I can answer it on it.
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[SPEAKER_01]: Recap episode.
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[SPEAKER_01]: You also can send in your wins on how the habits are going that you've been creating.
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[SPEAKER_01]: And I am a, I'm kind of obsessed with habits because
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[SPEAKER_01]: habits have created the schedule that allows me to become the person that I'm so desire to be in every single day, a closer and closer to being that girl.
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[SPEAKER_01]: And I have at woman and I have so much more clarity around the leader that I want to be for this business and that have to go okay hold on.
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[SPEAKER_01]: What about her?
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[SPEAKER_01]: What does she have that I'm not doing yet?
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[SPEAKER_01]: And then that helps me create different habits in my day and let go of habits in my day that are not on your service me because
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[SPEAKER_01]: You know, guess what, we're all getting older.
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[SPEAKER_01]: Can promise you that.
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[SPEAKER_01]: It doesn't mean we're getting old.
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[SPEAKER_01]: I don't even think 100 year old is old.
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[SPEAKER_01]: You know, but like, we are getting older.
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[SPEAKER_01]: And so as we get older, there's things that we need more of and things that we can use less of.
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[SPEAKER_01]: Right?
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[SPEAKER_01]: And when it comes to the top of health and wellness, I think there's not gonna go through an exhaustive list because there'll be things that you think are part of health and wellness that I might not have thought about.
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[SPEAKER_01]: But also what I want to make sure of is that,
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[SPEAKER_01]: I'm trying to be cognizant.
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[SPEAKER_01]: I'm not saying what a healthy habit is because there's no such thing.
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[SPEAKER_01]: There's just habits that serve you and habits that don't serve you.
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[SPEAKER_01]: And something that someone might deem is unhealthy habit might actually serve you.
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[SPEAKER_01]: And so so it's really important that we like are clear on that and we're honest about that and we get some
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[SPEAKER_01]: We articulate it for ourselves in a way that doesn't allow judgment in shame, because we're a judgment in shame, I promise you, no habit that you wanna create is there.
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[SPEAKER_01]: And I also know that you're not listening to this podcast, hoping that you become someone who just judges and shames all the time, like that's not gonna be fun, right?
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[SPEAKER_01]: Okay, so health and wellness habits are gonna be things that have to do with sleep.
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[SPEAKER_01]: They're gonna have to be there and be things that have to do with water and fuel intake.
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[SPEAKER_01]: They're gonna be things that fall under movement practices.
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[SPEAKER_01]: and they'll be things that can even co-under skin care, right?
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[SPEAKER_01]: Things like that.
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[SPEAKER_01]: I am a 42 year old woman who's training 43, probably run the series is really seen.
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[SPEAKER_01]: So there are there are habits that I have incorporated in the health and wellness category of my life, based on pyramid of pause.
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[SPEAKER_01]: how to fix me.
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[SPEAKER_01]: And after Permanipause, I will have to review and maybe even as it goes closer to Minipause, review the habits that I have and things that we do and in the health and wellness category, and not just because of how I want to look, but more importantly, because of how I want to feel.
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[SPEAKER_01]: And so before I get into too many details about health and wellness habits on this topic today, this episode, I do want you to take a moment, you can
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[SPEAKER_01]: If you're thinking of the future you, then you're trying to be what health and wellness habits does she have or he have or they have?
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[SPEAKER_01]: Right, what does a day a morning and afternoon evening look like for that person?
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[SPEAKER_01]: Not based on what you think you can do, but what you wish you were doing, what would make you feel good, what makes that person feel good, right?
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[SPEAKER_01]: So when you have that,
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[SPEAKER_01]: then you can run one of the things that you're like, oh, I'm not doing that.
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[SPEAKER_01]: And I want to do that.
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[SPEAKER_01]: Okay, then go back through our habit series and take the proper steps to add that in.
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[SPEAKER_01]: But I'll just share, like, when you hit pyramid and pause in every single thing in your algorithm is telling you all the different things you have to do and holy moly, it will fucking make it crazy.
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[SPEAKER_01]: It's like,
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[SPEAKER_01]: Women should be creating.
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[SPEAKER_01]: Actually, if you're doing two times they're creating.
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[SPEAKER_01]: Oh, there's people who say applies can't do anything for you, but it's good if you do it, but you just have to make sure you're lifting weights.
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[SPEAKER_01]: Oh, like, with heavy weights is going to be too much.
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[SPEAKER_01]: You can't growth strength the living weights, but you have to lift weights, and it's like, you feel like you're a crazy person, right?
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[SPEAKER_01]: So first of all, when it comes to help them on this habit,
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[SPEAKER_01]: you have to think about the version of you, you're going to become and how, what did they have?
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[SPEAKER_01]: How do you want to, and if you don't know if those habits are because some of us don't know what we don't know, then how do you want to feel?
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[SPEAKER_01]: How do you want to feel?
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[SPEAKER_01]: I can tell you right now, like I do not want to be 60 years old with the stomach issues that I have and I was a 30.
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[SPEAKER_01]: I don't want to be 60 years old with shoulder aches and pains.
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[SPEAKER_01]: I don't want to be 60 years old, going, oh my god, I don't want to be 40, no.
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[SPEAKER_01]: I want to be six years old with all the wisdom being six years old and have the energy to like rock my world so I can enjoy 80 and then 100 right so doing the research around like what.
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[SPEAKER_01]: I need to be making sure I'm paying attention to now my 40s because there's, you know, we have the benefit of so many people being in front of us and then saying, okay, if you have done this in your 40s, like all these different things.
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[SPEAKER_01]: So when I was adding creatine into my routines and creatine works for me, something that does work really well for me, I had to think, okay, well, when am I adding this in to my already busy day?
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[SPEAKER_01]: So many things I have to do.
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[SPEAKER_01]: You know, and some people like you do creatine right after you work out.
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[SPEAKER_01]: Now, this is certainly not a few workout late at night.
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[SPEAKER_01]: You don't want to be doing creatine.
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[SPEAKER_01]: It'll fuck your sleep up, okay?
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[SPEAKER_01]: So, so when do I need to do it?
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[SPEAKER_01]: What, what, where, what is it best to mix with?
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[SPEAKER_01]: And going back through our habits stuff.
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[SPEAKER_01]: We talked about the other episodes.
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[SPEAKER_01]: We have to explore, test, be curious and celebrate what we did do.
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[SPEAKER_01]: And until we find a time where we can, we have figured out the best prompt that have a tap in when it's supposed to happen.
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[SPEAKER_01]: is there.
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[SPEAKER_01]: We've figured it out.
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[SPEAKER_01]: So for me, took a while, I was like, oh, maybe I should do the creatine before I work out.
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[SPEAKER_01]: So it should be in my afternoon shake.
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[SPEAKER_01]: Well, what if I don't have an afternoon shake?
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[SPEAKER_01]: Because I actually don't have an afternoon shake every single day.
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[SPEAKER_01]: I was supposed to do double those of creatine because it will help prevent Alzheimer's and my goodness, that is something I don't want to have.
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[SPEAKER_01]: So for me, I had to explore.
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[SPEAKER_01]: Okay, I actually really like it in my morning cup of coffee.
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[SPEAKER_01]: I'm gonna do double the dose.
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[SPEAKER_01]: So after my collagen in, after my fiber in, I put my creatine in, and then I celebrate that I did it, and that cup of coffee also helps me celebrate, because it gets that dopamine kick anyways.
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[SPEAKER_01]: It's like, you're awake, so it really does help.
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[SPEAKER_01]: So you're health and wellness habits.
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[SPEAKER_01]: First, you have to figure out how you want to feel in the future.
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[SPEAKER_01]: then evaluate based on like what you're doing now.
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[SPEAKER_01]: And then start to add it in one at a time.
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[SPEAKER_01]: When did I time my love?
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[SPEAKER_01]: Because it's so easy to go, okay, all right.
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[SPEAKER_01]: So I'm finally, this is the day, I'm gonna get it together.
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[SPEAKER_01]: I'm gonna go for a morning walk.
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[SPEAKER_01]: I'm gonna go for an afternoon swim.
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[SPEAKER_01]: And then I'm going to do my red lights for our bed, holy moly.
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[SPEAKER_01]: That will like, you'll have one or two good days and then you're gonna be so sore and you're gonna fall asleep before that red light gets on and then you're gonna shame yourself.
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[SPEAKER_01]: It's not how it works.
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[SPEAKER_01]: Health and wellness habits, especially ones that actually could make your body sore, take, you gotta take your time, adding those in so that you don't have a day that would actually harm your body to continue on with it.
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[SPEAKER_01]: Okay, I'll say that again.
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[SPEAKER_01]: You gotta take them slow so that you can ease into it so your body's always feeling good, especially at the beginning we're trying to create the habit.
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[SPEAKER_01]: So you don't have a day where your body feels like shit because of the habit you're trying to create.
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[SPEAKER_01]: I don't want anyone to have a hard time sitting down on toilet.
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[SPEAKER_01]: You know what I mean?
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[SPEAKER_01]: Like after about like after a day or you do a leg day and then you can't sit on the toilet, you're not going to have excitement to go the gym and do arms.
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[SPEAKER_01]: It's like an happen.
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[SPEAKER_01]: The other thing about health and wellness habits is that you really do, I think, your nose is going.
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[SPEAKER_01]: I really want you to evaluate what works for you.
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[SPEAKER_01]: as between you and your doctor, that is between you and your faint.
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[SPEAKER_01]: What works for you?
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[SPEAKER_01]: Because yeah, they could be people saying, you should be doing these intermittent fasting.
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[SPEAKER_01]: I'm gonna tell you, I tried that.
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[SPEAKER_01]: You could probably have heard me on episodes and I tried that.
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[SPEAKER_01]: And I did, and I felt good for a little bit.
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[SPEAKER_01]: And then I didn't feel good anymore because skipping breakfast was causing me to not have enough time to get the protein that my body needed to get the fuel in that my body needed.
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[SPEAKER_01]: And so for me that didn't work.
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[SPEAKER_01]: So I can I'm glad there's tests out there that say it's amazing and I know it's amazing for people but it wasn't amazing for me at this place in my life right now that could change in five years and so that leads us to when it comes to health and wellness.
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[SPEAKER_01]: Right, there is what everyone says we should be doing, and then there's, well, what, how did it make us feel?
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[SPEAKER_01]: And does that align with how we want to feel?
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[SPEAKER_01]: If it's not, then it doesn't.
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[SPEAKER_01]: We have to figure it out other way to get that, right?
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[SPEAKER_01]: So, yes, I have to eat the veggies.
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[SPEAKER_01]: I don't like the veggies, but the woman I want to become, well, she probably had some veggies.
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[SPEAKER_01]: So I got to find the veggies that's gonna work for me.
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[SPEAKER_01]: And if I struggle to digest them where I'm allergic to them, it sends a dip to them.
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[SPEAKER_01]: There has to be another way to get that nutrition in, right?
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[SPEAKER_01]: You see in that, so we're not gonna shoot on ourselves, all the way to health and wellness habits, because it's not gonna make you feel good, it's gonna make you shame and judge yourself, and then the habits don't stick.
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[SPEAKER_01]: the other thing about health and wellness habits that I just want to like chat with you about is like especially in Western society, especially for women over 40 high.
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[SPEAKER_01]: We grew up on get thinner and thinner and be the thinner and thinner and thinner and plucked the brows and be thinner and thinner.
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[SPEAKER_01]: And I'm going to tell you right now, thin doesn't equal healthy period.
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[SPEAKER_01]: It's just very important that when we come, we talk about health and wellness habits
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[SPEAKER_01]: understanding and clear based on your hormones and blood tests and other tests in your body about like where what what what is really going on in your body before you make changes to color consumption and and that your your thinking about this health and wellness habits in a way that actually fuels you so your health and wellness habits should feel you they should
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[SPEAKER_01]: is easy.
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[SPEAKER_01]: If you are struggling with sleep, we have to look at the health and wellness habits through the lens that's going to help you sleep.
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[SPEAKER_01]: Once we got your sleep down, then we can look at the health and wellness habits and help with the stomach issues you've got.
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[SPEAKER_01]: Why did I say sleep first?
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[SPEAKER_01]: Because your sleep is part of your early in your body.
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[SPEAKER_01]: And if you're not sleeping, you're not producing stomach acid, you're not producing stomach acids, you're not going to break down food, you're not going to absorb food.
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[SPEAKER_01]: Okay.
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[SPEAKER_01]: So you can, obviously,
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[SPEAKER_01]: Focus on your stomach first, but if it's stressing you out and fucking up your sleep, I recommend your sleep.
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[SPEAKER_01]: So your health and wellness habits have to be making sure they're feeling you, hydrating you, and giving you time to recover.
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[SPEAKER_01]: If listening to this, you are discovering that, wow, I've had these habits that are no longer serving me.
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[SPEAKER_01]: So for example, I used to run every single day, every single day.
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[SPEAKER_01]: And I do, like, sometimes a miss that routine that I have.
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[SPEAKER_01]: I'd live in a place where, like, as I record this, I could run in the morning every single day.
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[SPEAKER_01]: But come April, ugh, just, no, it's just not how I want to feel.
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[SPEAKER_01]: I don't want to feel that hot.
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[SPEAKER_01]: I'm already that hot just walking, you know, so for me, it changed like how often I could run.
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[SPEAKER_01]: And I will also say that running every day is not serving the other parts of the be it to I see it that I want to have.
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[SPEAKER_01]: They're not, it's not helping me with the strength that I'm wanting to have and it's not helping me with the applies parts that I want to have.
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[SPEAKER_01]: So now I run today's week and I love it.
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[SPEAKER_01]: It's great.
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[SPEAKER_01]: I had done travel, the other habit, I had to replace it with something else that I could do that could fill me up.
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[SPEAKER_01]: And it did take time, but took me a long time to figure out, well, what should I do in the morning?
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[SPEAKER_01]: You know, I tried rebounding, and I tried, I tried a few things until I settled in on what I do now, but there is an episode in the series on how to unravel a habit.
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[SPEAKER_01]: You no longer need.
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[SPEAKER_01]: No longer serves you.
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[SPEAKER_01]: And so part of that is figuring out like what prompts that have it.
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[SPEAKER_01]: Okay, other part is figuring out what's going to replace that have it.
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[SPEAKER_01]: It becomes a vacuum.
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[SPEAKER_01]: So if you are thinking, oh my gosh, as I listen to this, she's told me I have to go with my nightly wine.
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[SPEAKER_01]: actually that's not up to me.
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[SPEAKER_01]: It's really up to you if it's serving you, if it's bringing down your cortisol and allowing to be present in the family's lives you have allowed you to connect with them and your health and your doctor and all the things you're doing are looking good.
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[SPEAKER_01]: Please don't put judgments on yourself of which there are not, right?
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[SPEAKER_01]: Because what I would hate is for you to
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[SPEAKER_01]: Take away something that is held out in you to connect with people in this world.
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[SPEAKER_01]: And then you take that away and then you're not doing the connection part that you want.
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[SPEAKER_01]: I know someone who struggles with sleep and so they are using weed to help them sleep.
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[SPEAKER_01]: Well, of course, doctors could say, well, that's a terrible sleep.
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[SPEAKER_01]: But she's actually sleeping, right?
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[SPEAKER_01]: So now, is that a long term habit we wanted to have?
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[SPEAKER_01]: Probably not.
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[SPEAKER_01]: Is it a long term fix?
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[SPEAKER_01]: Absolutely not.
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[SPEAKER_01]: But it's helping her get some sleep.
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[SPEAKER_01]: And until she can start a sleep routine, that helps her wind down, get her cortisol levels down, get these other things down, and then she can come off.
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[SPEAKER_01]: She can do less, a little half of dose,
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[SPEAKER_01]: like all that stuff and then whatever she was doing at night that prompted her to take it that would have to unravel.
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[SPEAKER_01]: So instead of just going cold turkey, no we're not going to do that.
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[SPEAKER_01]: Gotta unravel it.
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[SPEAKER_01]: And we all said to make sure that we're not letting anyone tell us what's a healthy habit or health and wellness habit because you you have to remember who you're trying to be
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[SPEAKER_01]: And if you're like, uh, definitely doesn't serve me to drink that wine because I just shame and judge myself every single night.
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[SPEAKER_01]: Okay.
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[SPEAKER_01]: Great.
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[SPEAKER_01]: Let's let it go.
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[SPEAKER_01]: But what's the prompt?
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[SPEAKER_01]: What do we feel it with?
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[SPEAKER_01]: And are those shame and judgment thoughts in the year and a half?
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[SPEAKER_01]: You and if you're placed it, I'm just not going to buy it and I said, they're watching Netflix.
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[SPEAKER_01]: You're gonna shame and judge yourself about Netflix.
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[SPEAKER_01]: So it's really important to me that we get really honest and clear about what we consider health and wellness habit.
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[SPEAKER_01]: We're not using the media, especially social media to tell us what we need to do.
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[SPEAKER_01]: We have an amazing episode with Rachel Varga.
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[SPEAKER_01]: We did two episodes with her so her second episode is all about these tools, these beauty tricks and tools that people say, we got to do.
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[SPEAKER_01]: We got to do this thing and I really love that episode because
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[SPEAKER_01]: One of the things she said that would be really helpful for me for sleep was an ups and solve scrub.
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[SPEAKER_01]: Like the everyone says you do ups and solve bath, it helps to sleep.
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[SPEAKER_01]: I just up and solve scrub because her, I do it multiple times a week and I have the best sleep.
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[SPEAKER_01]: Right?
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[SPEAKER_01]: And so, but it took someone to tell me, it took me exploring, took me going, okay, the media saying this, is that the best way to do it?
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[SPEAKER_01]: Is that going to serve me?
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[SPEAKER_01]: And then going through the episodes we talk about, okay, what are all the different ways that I could do, I could make creating happen in my day.
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[SPEAKER_01]: Okay, what are the easy ways and the ways I want to try?
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[SPEAKER_01]: Okay, and then what do I already do in the day that I could add this to without having to start whole other thing that I have to drink each day?
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[SPEAKER_01]: Okay, great, let's try it, let's celebrate.
16:52
[SPEAKER_01]: Oh, that kept me up a night, okay, different drink.
16:56
[SPEAKER_01]: Okay, how the feel?
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[SPEAKER_01]: Oh, I have a best day ever.
16:58
[SPEAKER_01]: Okay, great.
16:59
[SPEAKER_01]: Celebrate Celebrate.
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[SPEAKER_01]: So if you're going, you're going evaluate.
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[SPEAKER_01]: Correct, continue as long as it works for you, as long as it's serving you, it's a great help them on this habit.
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[SPEAKER_01]: And there are so many.
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[SPEAKER_01]: But the important thing is that you have to go to the finish line.
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[SPEAKER_01]: Where are you trying to go?
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[SPEAKER_01]: Who are you trying to become?
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[SPEAKER_01]: What are the health and wellness habits that will help you get there?
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[SPEAKER_01]: You are someone who is getting great sleep every night.
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[SPEAKER_01]: Then we have to look at the health and wellness habits that will help with great sleep.
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[SPEAKER_01]: And then we have to evaluate what would serve you best, not just because what the media and studies say.
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[SPEAKER_01]: And then we have to add it in to a day that you already have something you're doing.
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[SPEAKER_01]: And then we just celebrate that we did it.
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[SPEAKER_01]: We make it smaller and smaller and smaller until it's easy to do.
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[SPEAKER_01]: And then when it's easy to do, it'll be easier to take span on the time.
17:44
[SPEAKER_01]: And if you're like, what did you talk about?
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[SPEAKER_01]: Then you gotta go listen to the other episodes
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[SPEAKER_01]: So, if there's a topic that you want to dive into, if there are habits that you're trying to figure out how to make smaller, if there are habits that you're struggling to add in or unravel, wanna hear about them, send it to thebipod.com such questions, or send in the wins that you're having when it comes to habits at stake and what resonated with you.
18:06
[SPEAKER_01]: I wanna show them in the FYI episodes.
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[SPEAKER_01]: You can hear yourself get that shout out and go, oh my god, look at the thing that I did.
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[SPEAKER_01]: Mind yourself that you did it.
18:13
[SPEAKER_01]: And if you're loving these series on topics, on different topics and how to do them, then I would love to know what other topics are wanting so we can make sure to include in the lineup.
18:23
[SPEAKER_01]: Thank you so much for listening to the Beat Tell You See at Podcast, I'm really proud of what work we're doing and of you for listening to it and I can't wait to see you become the person that you're truly wanting to be.
18:34
[SPEAKER_01]: So until next time, babe, be it tell you see it.
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[SPEAKER_01]: That's all I got for this episode of The Beat Tell You See A Podcast.
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[SPEAKER_01]: One thing that would help both myself and future listeners is for you to rate the show and leave a review.
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[SPEAKER_01]: And follow or subscribe for free wherever you listen to your podcasts.
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[SPEAKER_01]: Also, make sure to introduce yourself over at The Beat Pot on Instagram.
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[SPEAKER_01]: I would love to know more about you.
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[SPEAKER_01]: Share this episode with whoever you think needs to hear it.
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[SPEAKER_01]: Help us and others be a tell you see it.
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[SPEAKER_01]: Have an awesome day.
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[SPEAKER_01]: Be it till you see it is a production of the Bloom pod cast network.
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[SPEAKER_01]: If you want to leave us a message or a question that we might read on another episode, you can text us at plus one three one oh nine oh five five three four or send a DM on Instagram at be it pod.
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[SPEAKER_00]: It's written, filmed, and recorded by your host, Leslie Logan, and me, Brad Crowell.
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[SPEAKER_01]: It is transcribed, produced, and edited by the epic team at disenio.co.
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[SPEAKER_00]: Our theme music is by Ellie at Apex production music and our branding by designer and artist John Franco Chilfe.
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[SPEAKER_01]: Special thanks to Melissa Solomon for creating our visuals.
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[SPEAKER_00]: Also to Angelina Herico for adding all of our content to our website.
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[SPEAKER_00]: And finally, the Meredith route for keeping us all on point and on time.