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Unlock Optimal Fitness: Real-Life Strategies for Energized Living · Chatting with The Experts with Paula Okonneh

• 0:04
  Hello everyone and welcome to another episode of chatting with the experts
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  tv show hosted by me Paula Okonneh where i bring to you women from Africa
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  women from the Caribbean women from the Diaspora who are professionals and
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  business owners and our mission together is to empower, to inspire and educate
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  women globally i sometimes have men And they do exactly the same thing.
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  At the end of the show, what I do know is that you will, you would have
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  learned something new or you would have been empowered or motivated
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  by what you have heard and seen.
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  Our topic today is Living your Best Life with Tips for Energized
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  and Fabulously Fit Living.
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  Ooh, I love it.
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  And my guest will be talking about how to...
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  she's going to be giving us practical tips and advice and inspiration for
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  achieving optimal health and fitness.
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  She's drawing from personal and professional experiences
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  and her expertise on this, and I'll tell you a bit about her.
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  Dr.
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  Ukpong Nwankwo is MD, FACP.
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  She's board certified in internal medicine and a fellow of the
• 1:27
  American College of Physicians.
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  She received her Bachelor of Surgery and Bachelor of Medicine degree from
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  the University of Ibadan in 1987.
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  And, now what she does is she helps busy professional women feel
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  energized and live fabulously fit.
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  One reason she does this is because she herself left lost 55 pounds and she's kept
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  it off and in her spare time, she serves her local community by providing education
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  and awareness on healthy lifestyle.
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  Wow, and that's why I have her here.
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  And with that I want to welcome Dr.
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  Nwankwo to the show.
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  Hello, hello, hello.
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  Thanks for saying yes and being a guest on this show and I can't wait to hear
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  about all the amazing things that you have done and are continuing to do.
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  Wow.
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  Well, thank you very much, Miss Paula.
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  Like you said, busy professional women hire me to help them feel
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  re-energized, release excess weight and live fabulously fit lives.
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  You know, having been a physician for 37 years, I loved and cared for people.
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  But over time, the demands of my work, I started piling weights and was fatigued.
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  And then a mammogram revealed.
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  that I had an invasive aggressive breast cancer.
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  Oh
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  no.
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  Hmm.
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  That forced me to prioritize my health and stop.
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  And, after treatment and losing 55 pounds and keeping it off, I regained
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  my energy, my wellbeing, and my why has been to be here long enough to
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  support my husband and my two daughters.
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  Who are 25 and two years old.
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  So that is my great why.
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  And thank you so much, all the beautiful women for joining us here.
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  And thank you once again, Miss Paula, for inspiring women,
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  educating women, motivating women globally to be their best who.
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  Thank you.
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  You're welcome.
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  But you know, I couldn't do it without you.
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  You are just one of the many who have come on to the show
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  and done what I say I'm doing.
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  But actually it's you all that are doing it because I've had such
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  amazing guests and everybody brings something to the table that I need
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  to hear and others need to hear.
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  So thank you too.
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  You're welcome.
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  All right.
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  So let's talk about that.
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  So how do we get, well, before we even go there, I want to really say I'm really
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  blessed and happy to see how well you are doing after that you know, episode.
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  That scary time of being diagnosed with breast cancer.
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  I know that every day is a gift for you.
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  Yes, it is a gift for me.
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  This is 10 years this year.
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  I just returned from Mayo Clinic because I have an appointment there
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  once a year and my oncologist was very happy and I was so happy that a year
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  ago when I went I gave her a gift and I told her, I want you to have this.
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  I know doctors don't like receiving gifts, but here is my gift.
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  The book that I wrote, the last weight loss program you'll ever need.
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  And she was so happy and she received it.
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  So I'm so happy for every day that I live.
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  It's a gift and I'm very blessed and I'm very thankful for that.
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  So, and the reason I'm doing this is that I don't want any other woman to
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  be in this position because all I was doing was working, taking care of people.
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  And the one person that I forgot to take care of or
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  didn't take good care of was me.
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  And when you're in the airplane, they say, put on your mask first.
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  So busy woman, you're out there, you're wife, you're mom, you're
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  entrepreneur, you're business owner, but are you taking care of yourself?
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  Are you taking time for yourself so that you can feel that energy that you need
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  so that you can be your best self for, you know, the people that you serve?
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  So that's why I'm very passionate.
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  I don't want you to end up in the doctor's office being told that you have
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  diabetes or that you have cancer or any of the weight-related illnesses that
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  people, especially women experience.
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  And that's the truth.
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  That's the truth.
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  We take care of ourselves last thinking that we are being the best
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  wife or mom or daughter or sister.
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  And you know, the airline industry understood it better
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  than we did, but we're learning.
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  When they say put on your seat belts first and then take care of others,
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  they knew why they were saying that.
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  Because if you are not okay, those who are dependent upon you cannot be okay.
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  So yeah.
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  All right.
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  So, let's talk about the pathway to having healthier and energized women.
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  How do you go about that?
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  Well, I developed a system which I call the CAS system which we first
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  of all talk about a clear pathway.
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  And Joan Rivers said that diet like clothes have to be tailored to you.
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  A lot of times.
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  We try keto, oh, keto is reigning, I'm going to do keto, or I'm going to do
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  the carnivore diet, and then we try and then we get frustrated and we fail.
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  I had tried so many diets.
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  I had tried the keto diet and I was like, oh, I can't do this.
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  Even my husband went to Nigeria and saw someone who had lost
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  weight and said what did you do?
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  Tell me what you did and then he told my husband and he went
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  and bought it cambridge diet and I did the cambridge diet.
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  And this thing about kill me with constipation and so you know, seeing all
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  this diet this really put me on a journey to gain information, gain knowledge
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  because I was like this shouldn't be this hard and so I registered in an integrative
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  nutrition school for a year And the one thing that really resonated with me was
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  that everyone has a unique eating style.
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  You have to find your unique eating style because what works for A might
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  not work for B and then when people struggle, and then they have one
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  failure after another, the mindset now becomes repeated that you can't make it.
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  You've tried all these things.
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  It's not going to work.
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  So my pathway is that we sit down one on one and then
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  develop a clear pathway for you.
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  One that will resonate with you knowing your unique likes and dislikes.
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  Some person might like avocado.
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  I personally don't like avocado.
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  Avocado is one of the best foods, very healthy, but I've tried to
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  like it when I couldn't like it.
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  So everyone has unique things that they like and how their body functions.
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  You know, God created us unique.
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  It didn't make everyone the same, and then we try to fit everyone in a certain mode.
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  So, we have to get people to where they can find what works for them.
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  Because I tell you, you know, and I used to do that, I would tell the patient,
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  don't eat this, don't eat that, and then they would come back the next week.
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  They did exactly that.
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  Because that is the way they are wired.
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  So you got to work with people the way they are wired and make it easy, build it
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  around them so that they can sustain it.
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  They can do it.
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  And then when people start to have victory, it makes them more motivated.
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  But when you have failure, failure is demotivating.
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  So we, break in a pathway that it motivates you so that you get
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  small victories, we celebrate it and then you get bigger and better
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  and then it's one pound after the other it starts to peel off.
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  And then, you know, we start looking at the symptoms you're
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  having, you know, being a medical doctor is also an advantage.
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  It's not everything but it's also an advantage because it helps me see things
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  in the perspective of how the body actually works, how it functions, and
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  then knowing how the foods work, and then I can advise you, and then you can
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  tailor it to what works, and then we can build a meal plan that will help you.
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  So that clear pathway really helps you to know yourself.
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  So you are getting to know yourself, getting to know what works for
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  you, what doesn't work for you.
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  And then you begin to tailor that even stress.
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  We begin, we also talk about stress how, you know, you can distress,
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  how you can, you know, maintain and even you know, because stress
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  prevents people from losing weight.
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  And a lot of us, how stressful work we are going, going, going, and
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  then we look at how you can maintain some consistent exercises and
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  exercises that are age appropriate.
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  Like me when I was 50, I was doing half marathons and guess what I had done.
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  I was actually working on my fifth half marathon when I got diagnosed.
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  And then I was heavier even though I was, you know, running.
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  So it's not based on doing so many miles a day, which is good if you can but
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  sometimes especially at a certain age It becomes more of a stressor to your system
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  and it prevents you from losing weight.
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  So we have to do age appropriate exercises.
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  There are some people who are 60 who can do that, but there
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  are some that cannot do that.
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  So we tailor it to you.
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  Prioritizing rest, prioritizing things that are fun, you know, I went for
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  a networking event on Sunday and I introduced myself and I asked the panel.
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  They had a panel of speakers.
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  I said, dear ladies, you all are fabulous.
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  Tell me what do you all do for fun?
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  And it was interesting what I heard them say.
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  One of the ladies, the first one that she was eager to take the microphone,
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  this is what she does for fun.
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  She goes on TikTok.
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  And pretends like she's a influencer and start to do stuff.
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  You know, those are things that you know are fun.
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  Make you loosen up, make you refresh, reset, rejuvenate.
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  Mm-Hmm.
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  Another one, she likes dancing now with her daughter.
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  So many things that we do that helps you find that clear pathway for you.
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  And then there is the aspect of accountability.
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  Accountability is very important.
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  Check ins, regular check in.
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  When you know that someone is going to check in with you, you're going to...
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  and I still have a coach.
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  Because I don't want to be, after I have done all these I go back
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  to my other ways I used to be.
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  I still have a coach.
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  I don't want to be presumptive that oh I have kept off 55 pounds for 10 years.
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  I still want to do more.
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  I still want to stay accountable.
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  I still want to learn new things and then I also introduced you to ways of
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  tracking, tracking your success, you know, setting SMART goals, making sure
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  that the goals are, you know, of course we know what the SMART are, you know,
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  that they're specific, measurable, you know, achievable, relevant, time bound,
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  you know, and then also I want you to involve your community so that it really
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  helps you in terms of the fact that your friends are tracking with you.
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  So you want to put up, you know, and it also motivates and then
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  motivation, you know, in terms of support I give that support
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  because motivation waxes and wanes.
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  It's just like when you first get married.
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  Everything is rosy.
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  You go on honeymoon.
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  Everybody is so happy.
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  And then you come back the kind of life.
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  Hey how come that socks is on the floor, you know?
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  So everything, and then you go, you hear marriage seminar is coming to town.
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  You go and then your motivation, love, everything goes up again.
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  And then after one, two children come.
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  Oga, please go and fix your breakfast.
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  So it happens that way, the same thing.
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  This is truth you are talking.
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  We need to stay encouraged.
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  Yes.
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  And then I'm constantly looking for ways to get better.
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  So I've also got some and neuro linguistic training, NLP training.
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  Mm-Hmm.
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  And it helps you to understand the subconscious mind, to be
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  able to know how to shift your mindset, how to do visualization.
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  So there are so many things.
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  When it comes to losing weight and keeping it up, it's not just what you eat.
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  Is it's not just how you eat this the food on your plate, the
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  food that's not on your plate.
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  It's all about mindset.
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  So many things come to play is also, you know, you hear a bad news.
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  How do you process it?
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  Some people process it by you know comforting themselves with some
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  nice cake or some nice cookies.
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  So we go through all that to be able to recognize yourself, see
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  the triggers that you experienced.
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  And then you know that this thing is coming up.
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  What can I do?
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  What plan can I put in place to mitigate those things?
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  I love everything you have said.
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  Oh my word.
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  And we can see it in you, your body language, your eyes,
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  your mannerism tells you this.
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  You're not just talking justice, you know, tell people to share this.
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  This is from your own experience too.
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  And.
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  It's been a positive journey for you, right?
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  Yes, ma'am.
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  Absolutely.
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  It has been a positive journey.
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  All right.
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  So sorry, I cut you short.
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  You're about to say something else, but I was like, man, I need to just put in
• 15:24
  that word because I'm looking at you and I'm even getting motivated to do more, to
• 15:29
  better my lifestyle, to better my eating, to even get an accountability coach.
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  Yeah, that's something I want you to talk about, this accountability coach.
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  Accountability is very, very important in the sense that, you know, when you
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  stay accountable to someone either with a body system .You hear what
• 15:48
  the other person is experiencing.
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  First of all, you can see that people are experiencing the same thing that you are.
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  So you know that it's not only you.
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  So that you encourage yourself and then you get ideas, you bounce ideas.
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  Okay.
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  This has worked for this person in this situation.
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  It might work for me too.
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  Let me try that.
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  And then, you know, positive feedback, positive encouragement.
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  Okay.
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  You've done this well.
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  This is, you know, and then I asked a lot of questions that
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  help you look intuitively.
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  Okay.
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  What else can I do?
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  What else can I do in this situation?
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  All right.
• 16:23
  I want to eat more vegetables.
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  How can you put more vegetables?
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  Which ones do you like?
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  You know, how can you make your food more healthy?
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  How can you eliminate or reduce processed foods in your meals?
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  So, a lot of questioning, a lot of looking for how do you celebrate your victories?
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  Because celebration actually helps.
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  It actually helps the part of your brain that makes you feel good.
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  And also I'm a person of faith.
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  It also tells God that you're ready for more.
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  Oh Lord, I thank you that, you know, and I really...
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  So true.
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  Gratitude is a very important thing that when you're grateful for the little wins.
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  And that, you know, attracts more wins to you.
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  So gratitude is something that is a reward system that I encourage people to practice
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  a lot and also look back from where you've started to where you are, you know, a
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  lot of times people compare themselves, they go to social media and look at
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  people who have curated their content.
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  You know, so you don't compare yourself because you don't know where they
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  started their journey and where they are.
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  They might be in chapter 100 and you are in chapter 2.
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  So that will be an unfair comparison to compare yourself with someone who you
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  feel And then it's a personal journey.
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  It's not a competition So compare yourself, compare that...
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  Okay.
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  I've lost one pound.
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  This is where I was.
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  This is where I am now.
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  Wow.
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  Wonderful.
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  And don't celebrate with food.
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  Celebrate with something else.
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  Maybe reading a book or maybe going for a spa treatment, a
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  massage, manicure, you know,
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  Tell us.
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  Yes.
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  A spa treatment.
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  Very good.
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  Not food.
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  Go get you a nice exercise outfit or a beautiful outfit.
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  Oh, I just went to Nigeria and I came back.
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  One of the best tailors in the world are in Nigeria.
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  I'm sorry to say that.
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  I agree.
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  And they're so creative.
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  Oh yes, very creative.
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  I put on this garment and I was dancing.
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  I said, please, can you all video me?
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  When you're losing those one, two pounds, you find out that you're now
• 18:28
  able to wear that dress you put away that, Oh, I can't wear it again.
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  Actually that happened to me.
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  I had a bunch of clothes.
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  I put them away that, Oh, I'm taking them to goodwill.
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  This is not going to work and this and that.
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  And one day I picked it up and it fit.
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  And then months down the line, I had to go and speak.
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  And I put one of them on and it was like you hanging a dress on a hanger.
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  It was too big.
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  So I went from fitting into my clothes and then the clothes became too big.
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  Now I have to really give them away.
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  So that's where you're gonna go with all this.
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  But, but that was a good, that's a good feeling.
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  It's healthy.
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  I mean, you weren't just losing weight because you had a disease or
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  some stressful incident in your life.
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  This was a planned journey.
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  You were on a healthy journey for yourself, so that when you
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  put on the dress and you said it was like a hanger, it was like,
• 19:22
  woo, something else to celebrate.
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  Correct?
• 19:25
  Yes, absolutely.
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  It was such a great feeling, you know, these days I, you know, before
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  I didn't like to go to shop because every time I go to shop, I'm a size big.
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  I'm a size big.
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  It's like, oh, I don't even want to, and then you leave from mid size to plus size.
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  So this time, you know, when I go to shop, you know, I really celebrate myself.
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  I do a dance.
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  I put on the dress.
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  I feel good.
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  I twirl like a little fairy.
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  All right.
• 19:57
  So talk to us about some of the, I mean, motivational steps that you put in
• 20:03
  place for your clients, your patients.
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  Well, the thing that I do to motivate them is you know, I actually have, I
• 20:12
  even forgot I should have given you this.
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  I have like, some affirmations, some great affirmations.
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  Okay.
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  And you are affirming yourself and the way I like to do my affirmations,
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  I stand in the mirror and I smile.
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  I put on my favorite perfume so that I can smell.
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  I want to see myself.
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  I want to smell you know, have that good feeling.
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  And, you know, I start to tell myself that I'm wonderfully and fearfully made.
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  You know, and then I do two types of affirmations.
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  One that I see right now.
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  I'm wonderfully and fearfully made.
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  I'm the best image of myself.
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  I am, you know, I eat healthy.
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  I'm proactive in taking care of myself.
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  And then the things that I want to be.
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  I also affirm them.
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  So for instance, you're now maybe 200 pounds.
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  You want to be 180 pounds.
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  Oh, I am my fabulous and fit 180 pounds.
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  You know, you affirm.
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  So I will find that my affirmation that I made, you know, and I put it in a little
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  nice pink with, you know, I had somebody actually make it for me with a pink .If I
• 21:18
  can find it on time, I'll drop it for you.
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  Flowery background.
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  So, you can actually do that.
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  And it will really help to motivate you.
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  What you're saying to yourself.
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  Because a lot of times as women.
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  What people are saying to us, they put us down.
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  And we also put ourselves down myself included.
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  Yes.
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  You know, so, but we have to speak kindly to ourselves, speak peaceably to
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  ourselves, speak lovingly to ourselves.
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  It's very, very important, even when you are not what you want to be right now.
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  Yes, you will be that.
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  So you want to speak kindly to yourself.
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  Yes.
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  So...
• 21:59
  We need to know to do that for ourselves, not wait for other people to do it
• 22:03
  for us, but start doing it yourself.
• 22:04
  You might not have people around you who are not affirming you
• 22:08
  who are very critical, you know, but you have to do it for you.
• 22:13
  Yes.
• 22:13
  Yes.
• 22:15
  That's lovely.
• 22:16
  So what about the time?
• 22:17
  So that's when it's waxing.
• 22:19
  What about the time when the motivation wanes?
• 22:22
  Because we are human, we may say all of that to ourselves and we
• 22:26
  step out and reality hits us and we're like, Oh my gosh, do you.
• 22:32
  And that's where you need a coach.
• 22:34
  You need a coach.
• 22:35
  Yes, and your coach will ask you where you are, you know will
• 22:39
  pick up from there will, you know, encourage, we will support.
• 22:44
  And, you know, weight loss journey is not a smooth slope.
• 22:47
  It might go, it might come you know, might gain again, and then you might play.
• 22:52
  So it's up and down, but overall, you know, you're going to have,
• 22:56
  you know, some degree of loss, but it's not like a straight line graph
• 23:01
  that everything is great every day.
• 23:05
  If it was, then everyone would have what they want, but it's unfortunately not so.
• 23:10
  So we need to know it's not a sprint.
• 23:13
  It's a marathon.
• 23:14
  It's a marathon.
• 23:15
  Absolutely.
• 23:16
  Okay.
• 23:17
  Literally one step at a time, knowing that there's a destination, you're going to
• 23:22
  get there, but it may not be overnight.
• 23:26
  It may not be two weeks.
• 23:27
  It may not even be five weeks.
• 23:29
  It may be a year, but that's okay.
• 23:31
  The thing is that you're not where you used to be, but you're
• 23:35
  going towards the goal that you have set where you want to be.
• 23:38
  Yes.
• 23:39
  Yes, ma'am.
• 23:40
  Yes.
• 23:40
  I love that.
• 23:41
  Well, I mean, if we had thought about this, we should have had a before and
• 23:44
  after picture for people to see on you because you are fabulously fit.
• 23:49
  I can see that.
• 23:50
  Your whole persona radiates that.
• 23:54
  I wish we had that, but we don't.
• 23:56
  No, we don't.
• 23:58
  But we do have you, and you've given us such great tips.
• 24:04
  Wow, I can't believe the time is going.
• 24:06
  So, if I wanted to, you said we should get a coach for the
• 24:12
  time when our motivation wanes.
• 24:14
  What should I look for in a coach?
• 24:16
  Is there a specific type of coach I should look for?
• 24:20
  Do I look for a weight loss coach or should I look for someone who is
• 24:24
  going along the same journey as me but happens to be a coach in another field?
• 24:28
  How do I find a coach?
• 24:32
  I think you can find a coach by what you want.
• 24:35
  If you want to do lose weight, then a weight loss coach if you want
• 24:38
  a wellness, you know, who would incorporate weight loss and other stuff.
• 24:42
  Yes.
• 24:42
  So it all depends on what type of coach that you're looking for.
• 24:45
  I, for instance, have a coach for my you know, wellbeing, my
• 24:49
  food, my business, you know, so it depends on what you want and, yes.
• 24:54
  And have a conversation with the person and see what they have to offer.
• 24:58
  Does it match what you need?
• 25:00
  So have a conversation first of all, with that coach.
• 25:04
  I love that.
• 25:05
  That's a great answer.
• 25:06
  So have a conversation and then you'll find out.
• 25:09
  And from what you're saying, you should get a coach to suit your needs.
• 25:13
  Like you have a business coach that helps you with your business.
• 25:16
  You have a wellness coach that helps you along that path.
• 25:20
  You have a weight loss coach that has kept you where you are.
• 25:24
  Yes.
• 25:26
  Alright.
• 25:27
  Loving that.
• 25:28
  So because you mentioned that you have a business coach, if someone is looking
• 25:33
  to, you know, get in touch with you, how can they find you offline and online?
• 25:42
  Well, they can find me on online on Facebook.
• 25:45
  I go by my name, Ukpong Nwankwo.
• 25:47
  The same thing with my Instagram.
• 25:50
  You know, it was funny because when I first got into what do you call
• 25:54
  it, Instagram, I didn't know what to expect and I was kind of hiding.
• 25:59
  I didn't want anyone to see that it was me.
• 26:03
  So I put onecorej.
• 26:05
  So that's me on Instagram.
• 26:07
  So, and then, you know, on, I'm also on LinkedIn as my name.
• 26:12
  And then of course my email is ukpongnwankwo@internalmedassociates.com.
• 26:20
  I love that.
• 26:21
  But before we do the final wrap up, is there anything else you'd like to share?
• 26:26
  Something special that you are giving away?
• 26:28
  Something special that you want people to have access to?
• 26:32
  Well, I want to thank you again, Miss Paula, for doing this for women
• 26:35
  and all the women around the world that have joined us on this program.
• 26:39
  And I do love to make an impact in the lives of women.
• 26:44
  And so I want to offer each woman, a free snacking guide,
• 26:48
  which is my free snacking guide.
• 26:50
  And Miss Paula will be dropping a link for those who would like, and those who
• 26:54
  have actually downloaded this guide, , it's about some snacks, you know, 10,
• 26:58
  you know, different ideas on snacks.
• 27:00
  They felt like it helped them feel full longer, feel energized.
• 27:05
  And so this helped them, you know, stay on track so that it didn't sabotage
• 27:09
  their weight loss by eating constantly because it helped them feel fuller longer.
• 27:16
  So that's what I have to offer.
• 27:18
  And I'm hoping that that will be a blessing to you.
• 27:21
  And also with that you will be enrolled in my email list where I offer
• 27:26
  value and offer more tips and ideas.
• 27:28
  And thank you again, once again, for inviting me to this beautiful program.
• 27:33
  Thank you, Dr.
• 27:34
  Nwankwo.
• 27:35
  I couldn't do any of this without any of you.
• 27:38
  So I say that over and over and over again.
• 27:41
  And for those of you who have joined us today, will have listened to this because
• 27:46
  it's going to be a podcast as well.
• 27:47
  If you would like to be a guest on my show, just like Dr.
• 27:51
  Nwankwo has been, please reach out to me on my website, which
• 27:55
  is chattingwiththeexperts.
• 27:58
  com.
• 27:58
  I'm also on LinkedIn.
• 28:00
  I love LinkedIn.
• 28:01
  Just look for Paula Okonneh there.
• 28:04
  I'm on Instagram and my handle there is at chat_experts_podcast.
• 28:12
  I'm also on Facebook and I need to get better at being at on Facebook
• 28:17
  because my platform of choice tends to be LinkedIn, but I am on Facebook.
• 28:21
  Let's look for Paul Okonneh there.
• 28:25
  Thank you.
• 28:25
  Thank you all.
• 28:26
  I promised you that you will learn.
• 28:28
  You will be inspired.
• 28:30
  You will be motivated.
• 28:31
  You will be educated.
• 28:33
  And this is what Dr.
• 28:34
  Nwankwo has done for us.
• 28:35
  Thank you again.
• 28:38
  You're welcome.
• 28:38
  I appreciate you.
• 28:40
  Yes, ma'am.
• 28:40
  Thank you.