Latest / Hurdle with Emily Abbate / 284. Ask a Dietitian: Maya Feller Answers Your Nutrition Questions & Talks Dry January, Whole 30 & More

Transcript

284. Ask a Dietitian: Maya Feller Answers Your Nutrition Questions & Talks Dry January, Whole 30 & More · Hurdle with Emily Abbate

• 0:00
  Speaker 1: Think about however old you are and take six months
• 0:02
  Speaker 1: away from that. That's when most people began to eat food.
• 0:05
  Speaker 1: You have a long term relationship with it, and the
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  Speaker 1: question is what does it look like given your finances,
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  Speaker 1: your access, your emotional bandwidth, your health, literacy and desire.
• 0:34
  Speaker 2: Hey, hey, Emily Avadi. Here you are listening to episode
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  Speaker 2: two hundred and eighty four of Hurdle, a wellness focused
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  Speaker 2: podcast where I talk to inspirational people about everything up
• 0:46
  Speaker 2: from their highest highs and toughest moments.
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  Speaker 3: To essential tips on how.
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  Speaker 2: To live a healthier, happier, more motivated life. We all
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  Speaker 2: go through our fair share of hurdles. My goal through
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  Speaker 2: these discussions is to empower you to bet navigate yours
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  Speaker 2: and move with intention so that you can stride towards
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  Speaker 2: your own big potential and of course have some fun
• 1:08
  Speaker 2: along the way, y'all. I had such a fun time
• 1:12
  Speaker 2: kicking off the year with our Turning the Page series.
• 1:15
  Speaker 2: I think it's safe to say that there is a
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  Speaker 2: whole lot of good vibes here in the feed for
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  Speaker 2: us all to start twenty twenty four with, and of course,
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  Speaker 2: to no one's surprise, it is continuing on today I'm
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  Speaker 2: bringing you my conversation for episode two hundred and eighty
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  Speaker 2: four with Maya Feller. She's a registered dietitian based here
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  Speaker 2: in New York, and she is coming in hot to
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  Speaker 2: answer all of your diet and nutrition questions at the
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  Speaker 2: top of this new year.
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  Speaker 3: I myself am indulging.
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  Speaker 2: That feels like the wrong word to use here, but
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  Speaker 2: we'll go with it in a Whole thirty this month
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  Speaker 2: and learning a lot about what I otherwise typically put
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  Speaker 2: into my body and how to navigate my day to
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  Speaker 2: day when it comes to my fueling strategies. We talk
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  Speaker 2: about Whole thirty in today's episode, as well as so
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  Speaker 2: many other topics, ranging from how to navigate tracking your
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  Speaker 2: food intake without being restrictive, the best way to maintain
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  Speaker 2: a calorie deficit while making sure you are fueling your
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  Speaker 2: body for whatever training you have on deck, and of
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  Speaker 2: course dry January amidst a myriad of other topics.
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  Speaker 3: Seriously, Maya is a wealth of knowledge.
• 2:35
  Speaker 2: I loved this conversation and I'm so grateful to be
• 2:38
  Speaker 2: able to bring it to you in the feed today.
• 2:42
  Speaker 2: Make sure you're following along with both Hurdle podcasts and
• 2:45
  Speaker 2: myself over at Hurdle Podcast and Emily a body on
• 2:49
  Speaker 2: social We've really been turning up the heat on our
• 2:52
  Speaker 2: Instagram game. We are also turning up the heat in
• 2:56
  Speaker 2: the Secret Hurdler's Facebook group. It's not so secret because
• 3:00
  Speaker 2: I'm talking to you about it here, but it is
• 3:01
  Speaker 2: a place for you to get information from the show
• 3:05
  Speaker 2: also connect with one another. That community is there to
• 3:09
  Speaker 2: be a tool for you and I am happy to
• 3:12
  Speaker 2: facilitate it. Last, but not least, weekly Hurdle To newsletter
• 3:16
  Speaker 2: comes out every single Friday.
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  Speaker 3: It's absolutely free.
• 3:19
  Speaker 2: Of course, there is an option to donate if you'd
• 3:21
  Speaker 2: like to give, but absolutely no pressure.
• 3:24
  Speaker 3: The link to subscribe to that newsletter.
• 3:26
  Speaker 2: So much of the same motivation and inspiration you love
• 3:29
  Speaker 2: from the show directly in your inbox is in the
• 3:33
  Speaker 2: show notes.
• 3:34
  Speaker 3: With that, let's get to it. Let's get to hurdling today.
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  Speaker 3: I am sitting down with the lovely Maya Fella.
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  Speaker 2: She is a registered dietitian and also a consultant for
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  Speaker 2: my fitness Kyle.
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  Speaker 3: How are we doing today?
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  Speaker 1: I am doing so well well, Emily, thank you for having.
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  Speaker 3: Me, thank you for making the time.
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  Speaker 2: I feel excited, also a little bit anxious because We're
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  Speaker 2: at the turn of a new year right now, and
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  Speaker 2: with that comes a lot of like maybe I should
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  Speaker 2: completely reinvent myself, which is what we're here to talk
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  Speaker 2: about today, because with that kind of shooting on ourselves,
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  Speaker 2: a lot of the things that we often think.
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  Speaker 3: About have to do with our diet.
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  Speaker 2: Is this something a topic that people are coming to
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  Speaker 2: you about a lot right now?
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  Speaker 1: In my practice, right now, people are quite literally bum
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  Speaker 1: rushing us like we are going to do a million
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  Speaker 1: trillion things, we are going to become this whole new person,
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  Speaker 1: we are going to rework everything, and we're like, whoh,
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  Speaker 1: slow down, both the phone, let's take a deep breath.
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  Speaker 1: I mean, this is the time of year where everyone,
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  Speaker 1: as you said, they should in quotations, do something and
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  Speaker 1: they want to reinfect, but from this place of like
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  Speaker 1: dissatisfaction and shame that they've built up over the course
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  Speaker 1: of the year. And we've really been saying to folks
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  Speaker 1: like listen, number one, let's remove the shame. Let's pull
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  Speaker 1: that dissatisfaction back, and let's actually think about the things
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  Speaker 1: that you have done that have been successful and great
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  Speaker 1: for you, and let's think about how we can actually
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  Speaker 1: replicate and build on that in the new year from
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  Speaker 1: like a small step perspective.
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  Speaker 2: I love that reframe and it is interesting to me
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  Speaker 2: because you say that it's kind of the a cruel right,
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  Speaker 2: It's like I waited up until this point realizing that
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  Speaker 2: there were a number of things that maybe I was doing,
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  Speaker 2: behaviors that I was indulging in that didn't make me
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  Speaker 2: feel all that good totally.
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  Speaker 1: Well, you know, it's so interesting, Emily. I've been thinking
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  Speaker 1: about this, not just because it's like the last quarter
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  Speaker 1: of the year moving into an new but kind of
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  Speaker 1: about the things that we as people in society today
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  Speaker 1: engage in, like what's quote unquote socially acceptable and then
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  Speaker 1: what are the things that people will give us a
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  Speaker 1: little side eye for. And I feel like when it
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  Speaker 1: comes to nutrition, wellness, and specifically diet, we are so
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  Speaker 1: it's so permissible to swing from the extremes where you're
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  Speaker 1: like I'm restricting, restricting, restricting, to oh, I'm having everything,
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  Speaker 1: and then folks are like having a very hard time
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  Speaker 1: being in the center. It's like I cut out every
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  Speaker 1: food group, I cut out all the alcohol, and then
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  Speaker 1: it's like I'm drinking all the alcohol in the world
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  Speaker 1: and it's like, well, wait a second, what does the
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  Speaker 1: middle look like? But we do this throughout the year,
• 6:47
  Speaker 1: and as the season shift and then their holidays that
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  Speaker 1: also like encourage us to do this, and we have
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  Speaker 1: to figure out like, okay, well what's my balance, what's
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  Speaker 1: what's my kind of center?
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  Speaker 2: Yeah, well, this episode I believe is going to be
• 7:01
  Speaker 2: coming out in January. But I will say I was
• 7:04
  Speaker 2: with a group of girlfriends the other night at a
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  Speaker 2: little festive dinner and we all were kind of on
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  Speaker 2: the mindset like, listen, this is the season, life's too short? Whatnot?
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  Speaker 2: It'll begin on January one? How many women get together
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  Speaker 2: with their friends this time of year and they're like,
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  Speaker 2: we're going to start on January one? And that's exactly
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  Speaker 2: what you're saying here, which is those two extremes, Right,
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  Speaker 2: it's like all of the things, and then it's also
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  Speaker 2: like but then none of the things, and that's just
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  Speaker 2: not a way to live.
• 7:34
  Speaker 1: No, it's also really hard. I mean both are hard. Actually,
• 7:39
  Speaker 1: let's just be real. You know, so many I think
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  Speaker 1: about even in my family, where it'll be like day
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  Speaker 1: three of like a vegetable heavy pattern of eating, and
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  Speaker 1: folks in my house will be like, can we just
• 7:50
  Speaker 1: get some like pizza for takeout? And they're like this
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  Speaker 1: is too much and I'm like, but guys, this is
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  Speaker 1: the consistency, right. It's the deciding to be intentional. And yes,
• 8:00
  Speaker 1: I'm a dietitian, so I know you know, but it's
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  Speaker 1: the deciding to be intentional in saying, Okay, I'm going
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  Speaker 1: to do these small things, but then also having that
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  Speaker 1: I don't like to use the word accountability, but kind
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  Speaker 1: of like self reflection. And then I really think about
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  Speaker 1: what are the positive ways to self reflect so that
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  Speaker 1: you can be honest with your choices and then look
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  Speaker 1: back and say, Okay, how did I feel when I
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  Speaker 1: did that?
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  Speaker 3: So let's talk a little bit about that.
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  Speaker 2: Then the positive ways that we can self reflect. Where
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  Speaker 2: does someone begin with this, because I feel as though
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  Speaker 2: just saying something like that can feel a little bit overwhelming.
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  Speaker 1: Agreed. Agreed. So in our practice, we work with a
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  Speaker 1: lot of people who have a diagnosis of a chronic condition,
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  Speaker 1: so like diabetes, hypertension, cardiovascular disease, and Emily, if I
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  Speaker 1: had said this maybe ten years ago, folks would have
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  Speaker 1: been like, that's not me. And now people are finally like,
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  Speaker 1: oh wow, we're talking about the majority of folks who
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  Speaker 1: are navigating some of these chronic conditions, and me personally,
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  Speaker 1: I'm a big tracker. You say, I have my order
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  Speaker 1: ring on every morning I wake up, and I actually
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  Speaker 1: do check my stats like I do like to have
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  Speaker 1: insight about myself and with my patients and the other
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  Speaker 1: dieticians in the practice can agree. We've found that when
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  Speaker 1: people find a way to self monitor through tracking, right,
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  Speaker 1: some people use apps like my Fitness Pal, and what
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  Speaker 1: they do is they say, okay, I'm thinking about my
• 9:40
  Speaker 1: blood sugars or I'm thinking about my blood pressure. We
• 9:43
  Speaker 1: will say things like what's your protein and fiber intake
• 9:46
  Speaker 1: over the course of the day, And if it's blood pressure,
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  Speaker 1: how are you monitoring how much salt you're consuming over
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  Speaker 1: the course of the day, Not in an obsessive way,
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  Speaker 1: but in pure informatics right, because then you can go
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  Speaker 1: back and you can say, oh, I measured my blood pressure,
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  Speaker 1: which we do have patients do at home on their own,
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  Speaker 1: and then they can go back into a twenty four
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  Speaker 1: hour recall and say, well, I recognize I ate x
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  Speaker 1: Y and C and my blood pressure was higher, or
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  Speaker 1: I ate x y and Z and I was swelling
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  Speaker 1: or I ate X, Y and Z, and I didn't
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  Speaker 1: sleep well. And then we say, let's go back a
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  Speaker 1: couple days and take a look when you had more fiber,
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  Speaker 1: when you had less added salt. Do you recall how
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  Speaker 1: you felt on those days? And it's from an information perspective,
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  Speaker 1: not a punitive or a diet perspective.
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  Speaker 2: Yeah, I think that's really helpful. It also brings about
• 10:41
  Speaker 2: one of the questions that came in, and we're going
• 10:44
  Speaker 2: to go into a few of these today, talking about
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  Speaker 2: the difficulty that can come hand in hand with tracking.
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  Speaker 2: This listener said, I often get the advice to track
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  Speaker 2: what I am eating, but I find that when I'm tracking,
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  Speaker 2: when I'm putting in my I can get.
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  Speaker 3: A little bit obsessive with it.
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  Speaker 2: Is there any advice for getting to a place where
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  Speaker 2: I can track without thinking I'm always overdoing something wrong.
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  Speaker 1: I love that. I love it. One of the biggest
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  Speaker 1: things that I've seen, Emily is that we actually receive
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  Speaker 1: the messaging to eat less across the board, and when
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  Speaker 1: we track, we're then aware of how much we're eating,
• 11:25
  Speaker 1: but we're going in it from the reduction mindset, and
• 11:29
  Speaker 1: I actually counseled the opposite, and I say to people,
• 11:32
  Speaker 1: take the calories away. I want you to think about
• 11:35
  Speaker 1: the quality of what you're consuming, right. I want you
• 11:39
  Speaker 1: to think about were you having high quality protein, whether
• 11:44
  Speaker 1: you're a vegetarian or you're an animal protein eater. Right.
• 11:48
  Speaker 1: If you're a vegetarian, are things like tofu showing up
• 11:51
  Speaker 1: in your pattern of eating? Are you having beans, nuts
• 11:54
  Speaker 1: and seeds in your pattern of eating? So really focus
• 11:58
  Speaker 1: on the quality of what's on your plate and the consistency.
• 12:03
  Speaker 1: If you see large gaps in the day where there's
• 12:06
  Speaker 1: no water and you've skipped a meal, then I say
• 12:09
  Speaker 1: to you, oh, that's an opportunity to make sure that
• 12:12
  Speaker 1: the next day a meal is put in. I also
• 12:15
  Speaker 1: think you know that there's some work that has to
• 12:18
  Speaker 1: be done with qualified therapists, because a lot of us
• 12:21
  Speaker 1: are just in that super diet mindset where we feel
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  Speaker 1: like a we're not good enough and if we restrict
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  Speaker 1: even harder will be better. And what I want to
• 12:34
  Speaker 1: tell people is number one, you are good enough, and
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  Speaker 1: number two, I actually want you to honor your hunger
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  Speaker 1: and nourish yourself. So as you're tracking, you know, do
• 12:45
  Speaker 1: like work with someone who can support your emotional health
• 12:50
  Speaker 1: so that you can look at this and say, Okay,
• 12:52
  Speaker 1: where can I add rather than what can I take away?
• 12:55
  Speaker 3: Yeah?
• 12:56
  Speaker 2: Yeah, that's such a valuable takeaway here, This concept that
• 13:01
  Speaker 2: you should be doing the inquiry into why is either
• 13:06
  Speaker 2: writing this down or not wanting to write X down
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  Speaker 2: triggering me in some kind of way?
• 13:12
  Speaker 3: What emotions is that bringing up?
• 13:14
  Speaker 2: And rather than maybe ignoring those emotions, Just like with
• 13:18
  Speaker 2: everything else in life, when you can be honest with
• 13:20
  Speaker 2: yourself about what's going on, that is the only time then.
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  Speaker 3: You can move forward and do something about it.
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  Speaker 1: Agreed, one hundred percent. And there's always something to learn.
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  Speaker 1: I had to do a lot of work to figure
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  Speaker 1: out how salt can actually show up in my life.
• 13:36
  Speaker 1: And I have a few non negotiables Emily, and I
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  Speaker 1: also understand that I've got a ton of education around nutrition,
• 13:43
  Speaker 1: so I really get the minutia. But let's say I'm
• 13:46
  Speaker 1: going out then it's a festive time. I have to
• 13:49
  Speaker 1: choose if I'm going to order off the menu regular
• 13:54
  Speaker 1: or if I'm going to have a few glasses of wine.
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  Speaker 1: I have to make a choice. My body cannot hit both,
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  Speaker 1: and that's not even from like a restrictive perspective. It's
• 14:04
  Speaker 1: a if I do both, the next morning, I will
• 14:07
  Speaker 1: wake up and my blood pressure will be elevated. And
• 14:09
  Speaker 1: so I say, if I'm going to go out and
• 14:11
  Speaker 1: I would like to have wine, then I'm actually having
• 14:14
  Speaker 1: a conversation with the waiter. Please ask them to, you know,
• 14:18
  Speaker 1: not any don't add any extra salt when they're finishing,
• 14:21
  Speaker 1: or I'd like to have more vegetables, Please go light
• 14:24
  Speaker 1: on the salt. And it's something that I've learned to
• 14:27
  Speaker 1: do with a lot of emotional help because I also
• 14:31
  Speaker 1: recognize that I might be in a signing with other
• 14:33
  Speaker 1: people who could just have it all, but my body
• 14:36
  Speaker 1: can't do that.
• 14:37
  Speaker 2: Yeah, And in that situation, what I would imagine and
• 14:42
  Speaker 2: how I would be feeling in that moment is well,
• 14:45
  Speaker 2: I don't want to inconvenience anybody.
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  Speaker 3: But why are we so okay with inconveniencing ourselves rather
• 14:53
  Speaker 3: than asking what you're asking in this situation And this
• 14:56
  Speaker 3: example isn't like you are trying to climb everest or
• 15:02
  Speaker 3: move like the largest boulder. You're asking for a simple Hey,
• 15:05
  Speaker 3: if you don't mind, could you do this one small thing?
• 15:09
  Speaker 3: And I'm sure you're doing it in a way that
• 15:11
  Speaker 3: is extremely kind.
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  Speaker 1: Oh. Absolutely. And so it's interesting because when I'm in
• 15:16
  Speaker 1: session with people, we talk about this justs like you said,
• 15:20
  Speaker 1: where are the places that you feel uncomfortable asking for support?
• 15:26
  Speaker 1: And how can we help you do ask for support
• 15:28
  Speaker 1: in a way that is less embarrassing for you. Because
• 15:31
  Speaker 1: also part of what people say back to me, Emily
• 15:34
  Speaker 1: is oh, but everyone's going to know that I'm different.
• 15:38
  Speaker 1: And I usually say, guess what. Once you do that,
• 15:41
  Speaker 1: I guarantee you two or other two or three other
• 15:44
  Speaker 1: people at the table will pipe up and say, oh, actually,
• 15:47
  Speaker 1: you know what or could we do? And then all
• 15:50
  Speaker 1: of a sudden you realize, huh, there's something that we're
• 15:52
  Speaker 1: all working on.
• 15:54
  Speaker 3: Yeah.
• 15:54
  Speaker 2: Yeah, And that communal experience makes it feel a lot
• 15:58
  Speaker 2: less alone. Something you said before you were talking about
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  Speaker 2: the quality of the foods that we're putting into our body,
• 16:05
  Speaker 2: and you also said, don't even think about the calories,
• 16:08
  Speaker 2: a question that came in from another listener curious about protein.
• 16:14
  Speaker 2: This is something that I'm really trying to focus in
• 16:16
  Speaker 2: on for twenty twenty four, But I feel as though
• 16:20
  Speaker 2: all the recommendations coming my way are absolutely ludicrous. How
• 16:23
  Speaker 2: can someone eat this much protein in a day? What
• 16:26
  Speaker 2: am I supposed to do?
• 16:27
  Speaker 1: I love that? Okay, I hear you, I see you.
• 16:30
  Speaker 1: I know it's like, uh yeah. If there was the
• 16:33
  Speaker 1: time when people were like just go out and like
• 16:35
  Speaker 1: eat half a bison, and it's like, I get it.
• 16:37
  Speaker 1: It's it's not possible. This is what I say to people. Granted,
• 16:43
  Speaker 1: we understand that the recommendations, like the base recommendations are
• 16:46
  Speaker 1: point eight grams per kilogram, right, So for some people,
• 16:51
  Speaker 1: you know, and you do that based on your personal
• 16:53
  Speaker 1: body weight. For some people that base number is like WHOA,
• 16:58
  Speaker 1: I can't get it, and so what? And I also
• 17:02
  Speaker 1: know that as people go through the life cycle, the
• 17:04
  Speaker 1: recommendations change, so like for women in the third, fourth, fifth,
• 17:09
  Speaker 1: six decade, I've even heard some researchers saying aim for
• 17:13
  Speaker 1: twenty five grams of protein in each meal. Let's put
• 17:17
  Speaker 1: that in perspective. An egg is about six to eight grams.
• 17:21
  Speaker 1: So I understand when we're asking your listeners, like, how
• 17:24
  Speaker 1: am I going to do that? What I say is
• 17:27
  Speaker 1: take the numbers away and think about the composition of
• 17:31
  Speaker 1: the plate. Think about the types of protein that you
• 17:36
  Speaker 1: enjoy consuming, right, And how you can actually add them
• 17:40
  Speaker 1: into your breakfast, lunch, dinner, and is there a spot
• 17:44
  Speaker 1: for them in snacks. I love to encourage a combination
• 17:48
  Speaker 1: if people eat animal proteins of animal and plant protein.
• 17:53
  Speaker 1: So animal proteins, if you have eggs, you could totally
• 17:56
  Speaker 1: have a few eggs, right and then you're on your way.
• 17:59
  Speaker 1: You can and also add a little cheese if you're comfortable,
• 18:03
  Speaker 1: and if you want another animal protein with that. I
• 18:06
  Speaker 1: also love to see plant proteins and I completely count them.
• 18:09
  Speaker 1: I understand that they're not as bioavailable and people are
• 18:12
  Speaker 1: like I have to eat so much more plants to
• 18:14
  Speaker 1: get to the same, but still include them because with
• 18:18
  Speaker 1: the combination of the two, you're getting all these phyto
• 18:21
  Speaker 1: nutrients that we want your body to have, and it's
• 18:25
  Speaker 1: just a fantastic package. That's why I say, look at
• 18:27
  Speaker 1: the quality of what you're eating, and that's something you
• 18:31
  Speaker 1: can track right. You can say, like, I want to see,
• 18:35
  Speaker 1: you know, how much plant based protein I'm eating, how
• 18:37
  Speaker 1: many animal protein grams of animal protein I'm eating over
• 18:40
  Speaker 1: the course of the day, and adjust it to how
• 18:44
  Speaker 1: you're actually feeling.
• 18:45
  Speaker 2: Even just this morning, I had an omelet with two
• 18:48
  Speaker 2: eggs and one sausage link in there, and thankfully like
• 18:53
  Speaker 2: that was a meal that had about like thirty two
• 18:55
  Speaker 2: grams of protein. But not every morning do I have
• 18:58
  Speaker 2: time to create omelet or sit down and really dive
• 19:03
  Speaker 2: into something like that. So it can be a little
• 19:06
  Speaker 2: bit stressful, especially because you're trying at least I can
• 19:09
  Speaker 2: say I'm trying to really start off the day on
• 19:13
  Speaker 2: the right foot.
• 19:14
  Speaker 1: Yeah, you know, it's so funny that you said that,
• 19:16
  Speaker 1: because I had a very similar breakfast this morning. I
• 19:21
  Speaker 1: like to remind folks that we're not aiming for a perfection.
• 19:25
  Speaker 1: Like I personally me may a fella, not the dietician me,
• 19:28
  Speaker 1: may a fella. I do not believe that aiming for
• 19:32
  Speaker 1: perfection is anything that is positive for anyone. What I
• 19:39
  Speaker 1: rather think is that we should think about what are
• 19:43
  Speaker 1: the small steps that I can take day after day
• 19:49
  Speaker 1: that feel good and get me somewhat closer to what
• 19:54
  Speaker 1: it is that I want to be doing on the whole.
• 19:58
  Speaker 1: Not where you want to be, but what you want
• 20:00
  Speaker 1: to be doing on the whole. And I think so
• 20:04
  Speaker 1: much of our society is really focused on attaining something.
• 20:10
  Speaker 1: But I think it's so hard. You know what, I mean,
• 20:13
  Speaker 1: and I sit with people day after day and have
• 20:15
  Speaker 1: these conversations, and I realize that folks are confused. They're like, well,
• 20:20
  Speaker 1: I was told, like you're a listener, that I need
• 20:22
  Speaker 1: to have this much protein. I didn't do it, Therefore
• 20:25
  Speaker 1: I failed. And it's like, no, these are just things,
• 20:30
  Speaker 1: these are benchmarks, these are ideas, and when you work
• 20:34
  Speaker 1: toward the idea, then you're actually engaged in the activity
• 20:41
  Speaker 1: of supporting yourself. You may get there, and if you do,
• 20:45
  Speaker 1: I'm so rooting for you. And you may have a
• 20:48
  Speaker 1: long time to get there. And if that's the case,
• 20:51
  Speaker 1: I'm still rooting for you.
• 20:53
  Speaker 2: What a gift, though, right, What a gift that you're
• 20:55
  Speaker 2: taking the time to invest in your personal health en betterment.
• 20:59
  Speaker 3: And that is a lens to approach this from.
• 21:02
  Speaker 2: Just like with the adoption of any habit, it seems
• 21:06
  Speaker 2: to me that specifically with nutrition, if you're going to
• 21:10
  Speaker 2: be making big shifts, big changes, it's really important to
• 21:15
  Speaker 2: know your personal why.
• 21:17
  Speaker 3: Can you talk to me a little bit about that?
• 21:19
  Speaker 1: One hundred percent, Emily, I love that so much. Know
• 21:22
  Speaker 1: your why? Why are you doing this? Right? I always
• 21:27
  Speaker 1: like to tell people, say to yourself in the why
• 21:29
  Speaker 1: some people, patients of mine will come to me and say,
• 21:31
  Speaker 1: I'm doing this so I can see my grandchildren X,
• 21:35
  Speaker 1: And I'm like, but what about you? Oh, but I
• 21:37
  Speaker 1: don't have any needs. Is there something that you want
• 21:40
  Speaker 1: to do. I'm a huge vacation person. My patients know,
• 21:43
  Speaker 1: whatever your financial needs are, I will find a vacation
• 21:46
  Speaker 1: that fits your budget and I will I will help
• 21:49
  Speaker 1: you to get there, you know, I mean from an
• 21:51
  Speaker 1: emotional perspective. But what is the why? Right? Do you
• 21:55
  Speaker 1: have the desire to, you know, go on a longer
• 21:59
  Speaker 1: walk without having a hard time breathing, which some people
• 22:02
  Speaker 1: come to us and that's their case, that's what they're experiencing.
• 22:06
  Speaker 1: Do you want to sleep while through the night? And
• 22:08
  Speaker 1: here's the thing. When we start to break down sleep,
• 22:12
  Speaker 1: people talk about things like tingling, nonebeness, You're going to
• 22:15
  Speaker 1: be waking up sweating, and all of this is as
• 22:17
  Speaker 1: a result of conditions that are not well managed. And
• 22:22
  Speaker 1: people don't recognize those things. They're like, oh, I'm always
• 22:25
  Speaker 1: accustomed to just having a bad sleep. And I'm like, well,
• 22:28
  Speaker 1: would you like to have a good sleep? Right? So
• 22:30
  Speaker 1: what are the things that you can do for you
• 22:34
  Speaker 1: where you're centering yourself in the why and then a
• 22:38
  Speaker 1: little bit of a future thought, right, like, oh, do
• 22:42
  Speaker 1: you want to go on a vacation and do you
• 22:44
  Speaker 1: want to enjoy the vacation and be able to embulate
• 22:46
  Speaker 1: and get around and take part in all the activities
• 22:50
  Speaker 1: super what does that look like for you? Do you
• 22:52
  Speaker 1: want to have digestive health where I'm going to say
• 22:56
  Speaker 1: you're having regular balancements, you know what I mean? But
• 23:00
  Speaker 1: so many of my patients come and they're like, I
• 23:02
  Speaker 1: don't go to the bathroom and they're like and it
• 23:03
  Speaker 1: feels terrible, and I'm like, I know it does.
• 23:05
  Speaker 3: Yeah.
• 23:06
  Speaker 1: So it's like, you know, what are these things that
• 23:08
  Speaker 1: you want to do for you? And there's nothing from
• 23:11
  Speaker 1: my perspective that's too small. Do you want shiny hair?
• 23:16
  Speaker 1: Do you want glowing skin? Do you want your eyes?
• 23:20
  Speaker 1: The whites to be nice and white? You know, like
• 23:23
  Speaker 1: those things to me are just as important as having
• 23:26
  Speaker 1: level blood sugars. If that's what's valuable to the patient.
• 23:30
  Speaker 2: You've piqued my interest because is there like some secret
• 23:33
  Speaker 2: recipe here that we need to know about about shinier
• 23:35
  Speaker 2: hair and better looking skin and whiter eyes or am
• 23:38
  Speaker 2: I just missing the point.
• 23:40
  Speaker 1: Listen. Actually, I have to do a shout out to
• 23:42
  Speaker 1: my friend doctor Whitney Bow because she totally put me
• 23:45
  Speaker 1: on to the link between what we eat and our skin,
• 23:49
  Speaker 1: and she's like so spot on with it. She's done
• 23:53
  Speaker 1: years and years of research between like the gut, the
• 23:56
  Speaker 1: brain and the skin microbiome. Emily, I mean, I'm totally
• 24:00
  Speaker 1: in love with her.
• 24:00
  Speaker 2: But yes, okay, so I'm going to need you gut
• 24:04
  Speaker 2: to connect us because I'm going to have her on
• 24:06
  Speaker 2: the show next. I won't make you go into all
• 24:09
  Speaker 2: of it, but is there like one thing that maybe
• 24:11
  Speaker 2: you could tell me about.
• 24:13
  Speaker 1: Yeah, so I'll say two things. It's actually hydration, right,
• 24:16
  Speaker 1: and believe it or not, many of us when we
• 24:19
  Speaker 1: hydrate we think of water. Water is great, but we
• 24:23
  Speaker 1: also want some electrolytes to help that water get into
• 24:26
  Speaker 1: our cells, as you know, especially in the summertime, especially
• 24:30
  Speaker 1: as we move around more. And so it's a combination
• 24:33
  Speaker 1: of water with electrolytes. It can be mineral water, but
• 24:37
  Speaker 1: you can also infuse it yourself with fruits seeking vegetables
• 24:40
  Speaker 1: in there. You can do herbal teas, you can use
• 24:44
  Speaker 1: you know, electrolyte packets. I truthfully am comfortable with whatever
• 24:48
  Speaker 1: people want to add to their water that's not added sugar,
• 24:52
  Speaker 1: because I do like your hydration to really be as
• 24:54
  Speaker 1: effective as possible. That's not too Let me go back
• 24:57
  Speaker 1: and reframe that, because if you are working out quite
• 25:00
  Speaker 1: a bit, I do like folks to put a packet
• 25:02
  Speaker 1: of honey in there with a little bit of lemon
• 25:03
  Speaker 1: and salt or some orange juice, like after a heavy
• 25:07
  Speaker 1: duty workout. So yeah, that's a rephrase. Fiber fiber, fiber, fiber, fiber,
• 25:12
  Speaker 1: Like if I could plug fiber, that would be like
• 25:17
  Speaker 1: the thing that I'm running through the streets with heads
• 25:20
  Speaker 1: of collars, like big long leafy greens like the rainbow chard,
• 25:26
  Speaker 1: just clapping them together, like eat the fiber. The visual, yes,
• 25:32
  Speaker 1: but it's you know fiber really, especially those non digestible carbohydrates,
• 25:37
  Speaker 1: So things like Jerusalem artichokes, like the skins of almonds,
• 25:42
  Speaker 1: the skins of walnuts, all of those you know, non
• 25:46
  Speaker 1: digestible carbohydrates go and they ferment in the gut and
• 25:51
  Speaker 1: create these gorgeous short chain fatty acids that just think
• 25:56
  Speaker 1: of it like a sprinkling of fertilizer on a flower.
• 26:01
  Speaker 1: And what we really want is your gut to be
• 26:04
  Speaker 1: this gorgeous meadow of just a diversity of all colors, vivid,
• 26:10
  Speaker 1: like you know what I mean, like a Pixar movie.
• 26:12
  Speaker 1: You want it really healthy in there. And when we
• 26:16
  Speaker 1: eat high quantities of fiber, not only are we doing
• 26:20
  Speaker 1: great things for our gut, but it's also having a
• 26:22
  Speaker 1: beneficial impact on our skin. So those would be my
• 26:27
  Speaker 1: two big plugs for skin would be water and fiber.
• 26:34
  Speaker 3: Water and fiber.
• 26:35
  Speaker 2: Okay, another listener question that came in. I have been
• 26:39
  Speaker 2: in a healthy imbalanced calorie deficit losing weight at a
• 26:43
  Speaker 2: safe at a safe pace for the last couple of months,
• 26:46
  Speaker 2: and I'm really excited about it. My thing, though, is
• 26:49
  Speaker 2: is that I'm about to start training more and I
• 26:51
  Speaker 2: know that my body needs more fuel to accommodate for
• 26:54
  Speaker 2: this change. How can I keep this positive progress without
• 26:59
  Speaker 2: feeling appstely famous during the day.
• 27:01
  Speaker 1: Oh my gosh, that's a heavy duty question. So the
• 27:06
  Speaker 1: first thing that I would say to your patient, is
• 27:10
  Speaker 1: there one hundred percent correct that they're going to need
• 27:14
  Speaker 1: to increase their fuel to support the training. Amazing job
• 27:21
  Speaker 1: at safe sustainable weight loss. Amazing job there. And I
• 27:26
  Speaker 1: think that the fact that they pinpointed the safe right
• 27:30
  Speaker 1: is really important because some people do want to lose
• 27:33
  Speaker 1: weight and to do it safely is the key. So
• 27:36
  Speaker 1: not the crash, not the extreme, but in a mindful
• 27:40
  Speaker 1: and intentional way where they're getting enough protein, fats, cards,
• 27:45
  Speaker 1: you know, all of those are showing up in a
• 27:47
  Speaker 1: beautiful kind of package day to day. I would say,
• 27:52
  Speaker 1: if you have access, reach out to a dietician who
• 27:55
  Speaker 1: can help you actually tailor the increases according to what
• 28:00
  Speaker 1: you're doing and also based on your age and stage
• 28:04
  Speaker 1: in the life cycle, because you will want to begin
• 28:09
  Speaker 1: to time some of your meals in relation to those
• 28:15
  Speaker 1: longer duration and higher intensity activities so that you're replenishing
• 28:20
  Speaker 1: the right stores. Protein will become very important, as will
• 28:25
  Speaker 1: your carbohydrate intake. So kudos to you for saying, like,
• 28:29
  Speaker 1: what do I do if you've got health insurance, call
• 28:34
  Speaker 1: your dietician on your insurance and have them work with
• 28:37
  Speaker 1: you so that you can really make sure that a
• 28:41
  Speaker 1: you don't go into rapid unintentional Plus.
• 28:49
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  Speaker 2: On the topic of balance here, which seems to be
• 32:19
  Speaker 2: a through line when we're talking about how to make
• 32:21
  Speaker 2: healthy shifts in the new year, a question came in,
• 32:25
  Speaker 2: what are some realistic tips to achieve the quote unquote
• 32:28
  Speaker 2: eighty twenty balance that everybody talks about.
• 32:31
  Speaker 1: I love it. So it's so interesting, you know, I
• 32:34
  Speaker 1: laugh because everyone in my circle does talk about the
• 32:37
  Speaker 1: eighty twenty balance, and Emily, I still don't understand it,
• 32:41
  Speaker 1: so full disculture. I'm like, what, so, like eighty percent
• 32:44
  Speaker 1: of the time your quote unquote like following the program
• 32:46
  Speaker 1: and then twenty percent of the time you go ham,
• 32:48
  Speaker 1: I'm like, uh okay, okay, yeah, So I'm still trying
• 32:52
  Speaker 1: to wrap my head around it. As a clinician, I
• 32:55
  Speaker 1: get it in theory, and so usually what I actually
• 33:00
  Speaker 1: say to folks is is there a way for you
• 33:05
  Speaker 1: to figure out what moderation looks like on your path?
• 33:11
  Speaker 1: Because I do think there's something about these eighty twenty
• 33:14
  Speaker 1: where it is I'm good, I'm bad, And I wonder
• 33:19
  Speaker 1: if and I know that this is not the case
• 33:21
  Speaker 1: for everyone, like this is like pie in the sky,
• 33:24
  Speaker 1: But I wonder if you're able to create meals and
• 33:30
  Speaker 1: eating with desire, because I think we should eat what
• 33:35
  Speaker 1: we want desire flavor, an abundance of color at the forefront,
• 33:43
  Speaker 1: and something sweet if you so choose, whenever you want it.
• 33:50
  Speaker 1: For example, I have some patients who are like I
• 33:53
  Speaker 1: have one patient in particular who at the end of
• 33:55
  Speaker 1: the evening, every evening, they have a tiny bowl of
• 34:00
  Speaker 1: like some kind of savory thing because that's their love.
• 34:03
  Speaker 1: A small bowl of this savory thing and like a
• 34:06
  Speaker 1: little tiny pinky of whiskey every evening, and that is
• 34:09
  Speaker 1: their jam. And we have decided that we're going to
• 34:13
  Speaker 1: leave that alone, right like, we're going to leave it alone.
• 34:17
  Speaker 1: And so I didn't even know if that would fit
• 34:20
  Speaker 1: into eighty twenty because it's every single day. But what
• 34:26
  Speaker 1: that little tiny bowl of whatever savory thing they're having.
• 34:30
  Speaker 1: Allows them to do is to say, oh, you know what,
• 34:34
  Speaker 1: I have what I want to have, and I'm not
• 34:36
  Speaker 1: restricting myself. And I think that there is something that
• 34:42
  Speaker 1: we all have to figure out around our food triggers
• 34:47
  Speaker 1: and the things in our mind that we have quantified
• 34:50
  Speaker 1: as quote unquote not good, to do like a re
• 34:53
  Speaker 1: examination of like why do we think those things are
• 34:56
  Speaker 1: not good? And look, I'm clear, I don't want folks
• 34:58
  Speaker 1: eating chips for breakfast. That's not what I'm saying. What
• 35:01
  Speaker 1: I'm saying is how do we create patterns of eating
• 35:05
  Speaker 1: that really support our desired health outcomes over time, with
• 35:11
  Speaker 1: space for things that we may not deem as perfect.
• 35:15
  Speaker 2: Yeah, yeah, you know this concept of don't eliminate anything entirely.
• 35:21
  Speaker 2: And also you mentioned the pinky of whiskey is gonna
• 35:24
  Speaker 2: bring us to the question that you know is coming
• 35:27
  Speaker 2: your way.
• 35:27
  Speaker 3: It's January.
• 35:28
  Speaker 2: People are cutting out alcohol, other people are feeling guilty
• 35:31
  Speaker 2: that they're not cutting out alcohol. So I think this
• 35:34
  Speaker 2: is actually a two part One is that finger of
• 35:37
  Speaker 2: whiskey every day at all problematic?
• 35:39
  Speaker 3: Or can I get it on this habit? And then
• 35:42
  Speaker 3: two just talk to me about dry January.
• 35:44
  Speaker 1: Here's the thing that's interesting. I actually do not recommend
• 35:48
  Speaker 1: that people drink daily. However, I do have patients who
• 35:54
  Speaker 1: used to drink significant amounts, and that is actually part
• 35:58
  Speaker 1: of their harm. Reduction is that reduction, right, So it
• 36:03
  Speaker 1: depends on where you're starting. If you don't drink, don't start.
• 36:06
  Speaker 1: That's just what I say. If you do drink, let's
• 36:09
  Speaker 1: think about what the reduction looks like. Alcohols are toxin Emily,
• 36:14
  Speaker 1: there's no if answer butts about it. The body recognizes
• 36:17
  Speaker 1: it that way. The way that it metabolizes it quite
• 36:20
  Speaker 1: literally wreaks havoc on us over time and increases our
• 36:25
  Speaker 1: risk for all cause mortality. So when we just look
• 36:29
  Speaker 1: at it like that, I'm always like, oh, well, that's
• 36:32
  Speaker 1: just what it is. The second part is dry January.
• 36:37
  Speaker 1: I actually am becoming more interested with my patients in
• 36:42
  Speaker 1: the idea of sober curiosity, right, examining what it looks
• 36:48
  Speaker 1: like when you drink, figuring out how you feel based
• 36:53
  Speaker 1: on the quantity and what you drink, and then figuring
• 36:57
  Speaker 1: out how you feel when you own it from your routine.
• 37:03
  Speaker 1: Most people report feeling better. And then I'd also like
• 37:07
  Speaker 1: to think about, well, what does it look like when
• 37:10
  Speaker 1: you celebrate with alcohol? What does it look like when
• 37:14
  Speaker 1: you celebrate with alcohol? And doing an investigation there for
• 37:20
  Speaker 1: the folks who are like, I'm so guilty, I'm not
• 37:23
  Speaker 1: doing dry January, I say, do an investigation. Right, you
• 37:28
  Speaker 1: don't have to do dry January if you don't want to,
• 37:31
  Speaker 1: but do an investigation. Start to look at like, what
• 37:34
  Speaker 1: is your relationship to alcohol? How do you act when
• 37:37
  Speaker 1: you're on it? A colleague of mindset something so great recently,
• 37:43
  Speaker 1: which I love. She's like, it doesn't ever get better
• 37:45
  Speaker 1: after the seventh drink, second drink, It never gets better
• 37:48
  Speaker 1: after the second drink. In fact, it goes downhill. And
• 37:52
  Speaker 1: I said to her, facts, facts, facts I know. And
• 37:57
  Speaker 1: alcohol is it's the most socially accepted drug. Folks will
• 38:03
  Speaker 1: shame you for having a second piece of cake, but
• 38:06
  Speaker 1: they will easily hand you your third glass of champagne.
• 38:10
  Speaker 2: It's so true, it's so true. I appreciate what you
• 38:13
  Speaker 2: said about learning what quote unquote works for you and
• 38:16
  Speaker 2: your body and knowing how different beverages perhaps make you feel.
• 38:22
  Speaker 2: For instance, I know that we were talking about whiskey.
• 38:25
  Speaker 2: I love to drink bourbon, and I can have two,
• 38:28
  Speaker 2: maybe three glasses of bourbon and wake up the next
• 38:32
  Speaker 2: morning and I don't necessarily feel any worse for the wear,
• 38:35
  Speaker 2: Whereas if I was to have three glasses of red wine,
• 38:39
  Speaker 2: I'm probably gonna feel groggy. I'm gonna feel a little
• 38:41
  Speaker 2: bit hungover. I'm likely going to procrastinate whatever I have
• 38:44
  Speaker 2: on tap that day.
• 38:45
  Speaker 3: So I have an understanding of what works.
• 38:48
  Speaker 2: I use that in air quotes, knowing that we're talking
• 38:51
  Speaker 2: about toxins. Hear, but what works for me and my body,
• 38:54
  Speaker 2: if that is something that I'm going to go about doing,
• 38:56
  Speaker 2: I hear you.
• 38:57
  Speaker 1: One hundred percent. And from a personal perspective, I found
• 39:00
  Speaker 1: that like Monday through Friday there's no alcohol for me,
• 39:05
  Speaker 1: and then you know, Saturday and Sunday, I may have
• 39:08
  Speaker 1: two glasses of wine, and then if if I'm with
• 39:10
  Speaker 1: my friends, we do have fun. But then I'm like
• 39:13
  Speaker 1: halfway through and I'm like, oh, this is a bad idea.
• 39:16
  Speaker 1: Like it's a terrible idea. I mean, but that's also
• 39:19
  Speaker 1: to say that, you know, That's why I said, we're
• 39:22
  Speaker 1: all working through things, you know, and for some of
• 39:25
  Speaker 1: us it's alcohol, for some of it it's food. For
• 39:29
  Speaker 1: some of it's it's movement. For some of us it's
• 39:33
  Speaker 1: you know, getting out of the house. All the things
• 39:36
  Speaker 1: are different, but we're all engaged in these small step shifts.
• 39:43
  Speaker 1: And what I think is so interesting is that there
• 39:47
  Speaker 1: is societal judgment. It's very different. Based on what you're
• 39:52
  Speaker 1: working on. You will get leeway for certain conversations where
• 39:56
  Speaker 1: other conversations people will downright look at you and say, well,
• 40:00
  Speaker 1: it's your fault with the bank on their hip.
• 40:03
  Speaker 3: Yeah.
• 40:03
  Speaker 2: I think it's also very critical when it comes to
• 40:07
  Speaker 2: whatever that small shift you're trying to make, to pay
• 40:11
  Speaker 2: attention to both who you're surrounding yourself with and how
• 40:16
  Speaker 2: people treat you, knowing that this is a priority to you.
• 40:21
  Speaker 2: If there are going to be people in your life
• 40:23
  Speaker 2: that shame you for wanting to do this inquisitory work
• 40:26
  Speaker 2: into what is your relationship with alcohol or perhaps what
• 40:30
  Speaker 2: is your relationship as we were talking about before, with salts.
• 40:33
  Speaker 2: They're going to give you flack because you're interested in
• 40:37
  Speaker 2: seeing what different strategies might work for you to make
• 40:40
  Speaker 2: you feel better in your body, then that might not
• 40:42
  Speaker 2: be someone that you want to keep around in your circle.
• 40:45
  Speaker 1: I agree. So this is the other part that we
• 40:48
  Speaker 1: talk to our patients about, like you said, is what's
• 40:50
  Speaker 1: your community? Right? Who are the people that you are
• 40:55
  Speaker 1: spending your time with and who are supporting you as
• 40:58
  Speaker 1: you prioritize yourself up because don't forget. Sometimes when we
• 41:02
  Speaker 1: start to say I put me in the center, folks
• 41:05
  Speaker 1: who've known us for a long time are like, oh,
• 41:07
  Speaker 1: I don't know about that. I liked you how you were.
• 41:10
  Speaker 1: So it's it's you know what I mean, Because it's
• 41:12
  Speaker 1: hard because then it's like all of a sudden, it's like, oh,
• 41:14
  Speaker 1: you're still having fun, but you're not doing what we're doing.
• 41:17
  Speaker 1: And it makes people self reflect in a way that
• 41:19
  Speaker 1: maybe they're not ready for. That's where that community comes in.
• 41:24
  Speaker 1: And I have found that patients of mine who are
• 41:28
  Speaker 1: really wanting to have this deep internal change need community support.
• 41:35
  Speaker 1: People can find support in different ways. You can use
• 41:38
  Speaker 1: like my fitness Pow. The app has you know, a
• 41:41
  Speaker 1: community in there. You can sign up for programs like
• 41:44
  Speaker 1: the Small Steps Big Wins. You know you can do
• 41:47
  Speaker 1: that and you'll be guided with community over the course
• 41:50
  Speaker 1: of time, you know, with with ideas for recipes and
• 41:54
  Speaker 1: so there's things that you can do. You can have
• 41:57
  Speaker 1: community in therapy groups. You can have community in your
• 42:02
  Speaker 1: running groups.
• 42:03
  Speaker 2: There is a moment for many where they think about
• 42:09
  Speaker 2: the benefits of joining a community, but feel that hesitancy
• 42:12
  Speaker 2: that can come with trying something new. So in that case,
• 42:17
  Speaker 2: I would recommend to begin by sharing with anyone right,
• 42:22
  Speaker 2: opening up to a friend, a family member, experiencing how
• 42:26
  Speaker 2: that feels, experiencing what it's like to feel supported, and
• 42:30
  Speaker 2: then maybe use that initial interaction as your great way
• 42:35
  Speaker 2: into trying a new community, into meeting other people, knowing
• 42:40
  Speaker 2: that you are worthy of that level of support and
• 42:43
  Speaker 2: that there are just as we said a few times
• 42:46
  Speaker 2: in this discussion, other people that feel like you feel exactly.
• 42:50
  Speaker 1: And you know what else popped into my mind as
• 42:53
  Speaker 1: you were saying that I have a friend who's a
• 42:55
  Speaker 1: serious crafter, Emily, this woman kid the things that she
• 42:59
  Speaker 1: can make extraordinary. But then I also realize that that's
• 43:02
  Speaker 1: a form of healing, right, And so there are things
• 43:06
  Speaker 1: that are outside of the wellness sphere that also make
• 43:10
  Speaker 1: it possible for you to continue those quote unquote quote
• 43:14
  Speaker 1: unquote wellness activities right Because we can't be singularly focused.
• 43:19
  Speaker 1: We actually have to step back and expand and have
• 43:22
  Speaker 1: experience so that then we can dial back into ourselves.
• 43:26
  Speaker 3: Yeah. So another question that came in.
• 43:30
  Speaker 2: I know that I do want to make some quote
• 43:33
  Speaker 2: unquote healthy shifts in my eating over the next month
• 43:38
  Speaker 2: or two, but I'm not exactly what an accessible shift
• 43:41
  Speaker 2: is to make for me. I'm not looking to overhaul
• 43:44
  Speaker 2: my diet. I just know that I want to do
• 43:46
  Speaker 2: something good for me and my body. What's a recommendation
• 43:49
  Speaker 2: that you have for me?
• 43:50
  Speaker 1: Okay, so I hear a few things. I'm not looking
• 43:53
  Speaker 1: to overhaul my diet. I want to do something that's
• 43:57
  Speaker 1: good for me and my body. So I'm not even
• 44:00
  Speaker 1: going to say like a nutrition thing for this person.
• 44:03
  Speaker 1: I'm actually going to say I would encourage them to
• 44:05
  Speaker 1: think about sleep and sunlight. Depending on where they are
• 44:09
  Speaker 1: in the US, and I assume that your listener base
• 44:12
  Speaker 1: is mostly in like the northern hemisphere, I encourage this
• 44:16
  Speaker 1: person to get outside before noon and get some sunlight.
• 44:20
  Speaker 1: Does wonders for vitamin de synthesis, also does wonders for
• 44:24
  Speaker 1: just generally feeling well. So that's number one, And then
• 44:29
  Speaker 1: I'm going to I would encourage them to do a
• 44:31
  Speaker 1: little thinking around their sleep, hygiene and ways that they
• 44:35
  Speaker 1: can optimize that.
• 44:37
  Speaker 3: I love that.
• 44:38
  Speaker 2: Now, someone who may not have a full understanding of
• 44:41
  Speaker 2: why the sleep hygiene is an important component to this discussion,
• 44:45
  Speaker 2: especially because it's rooted in nutrition, talk to us a
• 44:48
  Speaker 2: little bit about how sleep impacts what we fuel ourselves
• 44:52
  Speaker 2: with during the day.
• 44:53
  Speaker 1: One percent. So sleep is a biological need, and many
• 44:57
  Speaker 1: of us will think like sleep is something that we
• 44:59
  Speaker 1: don't actually need. You do need it one percent every
• 45:03
  Speaker 1: single day. It's a time where your body actually rests
• 45:08
  Speaker 1: and replenishes, and when you're well rested, your brain actually
• 45:13
  Speaker 1: gets up and can focus on the things that it
• 45:16
  Speaker 1: has to do. Interestingly enough, the brain's preferred source of
• 45:20
  Speaker 1: energy comes from carbohydrates. I want everyone to eat their carbohydrates.
• 45:25
  Speaker 1: I want to be very clear about that. When we
• 45:27
  Speaker 1: are not well rested, the brain perceives that it needs
• 45:31
  Speaker 1: more fuel because it is fatigued. For many people, because
• 45:36
  Speaker 1: we live in the US, we tend to then lean
• 45:41
  Speaker 1: into more refined carbohydrates. No shade on them. However, we
• 45:47
  Speaker 1: do want a combination of old and ancient grain carbohydrates,
• 45:52
  Speaker 1: fruits and vegetables showing up in our pattern of eating.
• 45:55
  Speaker 1: If we are constantly fatigued, it is harder for our
• 45:59
  Speaker 1: brain to enjoy those things. It seeks out the feel
• 46:02
  Speaker 1: good ones, and so I love to see a combination
• 46:06
  Speaker 1: showing up right, and that it also allows you to
• 46:10
  Speaker 1: have the protein and the fat and be satisfied by that.
• 46:14
  Speaker 1: And it's so hard, Emily, I'm telling you truthfully. Like
• 46:17
  Speaker 1: the more I talk about nutrition with people, I realize
• 46:23
  Speaker 1: that there are so many variables that play in to
• 46:27
  Speaker 1: a person feeling good about their choices that it's not easy.
• 46:31
  Speaker 1: Because for one person there may be a conversation about
• 46:35
  Speaker 1: weight loss. For one person, there may be a conversation
• 46:38
  Speaker 1: about not restricting. For another person, that might be salt.
• 46:42
  Speaker 1: For another person that might simply be how do I
• 46:44
  Speaker 1: get my groceries today? For another person, that might be like,
• 46:47
  Speaker 1: I'm ready to sign up for my Fitness Pal seven day,
• 46:50
  Speaker 1: you know, small step, big win program. For another person
• 46:54
  Speaker 1: it's like I don't want that. It's like there's so
• 46:57
  Speaker 1: many variations of us, and there's no one size that
• 47:02
  Speaker 1: fits all. And so I see folks as they struggle
• 47:07
  Speaker 1: through all of this and they're trying to figure out,
• 47:10
  Speaker 1: like what do I actually do? You know, So I
• 47:13
  Speaker 1: recognize that as a clinician, I say to folks, I
• 47:16
  Speaker 1: get it. I know it's not easy.
• 47:18
  Speaker 3: I get it.
• 47:19
  Speaker 2: Yeah, everyone would be only so lucky to have you
• 47:22
  Speaker 2: in their corner, Amaya. The last question I want to
• 47:25
  Speaker 2: ask you today is about Whole thirty, a really buzzy
• 47:29
  Speaker 2: thing that people do at the top of the year.
• 47:31
  Speaker 2: I know at least two to three girlfriends that are
• 47:33
  Speaker 2: planning to do it as well. For someone that is
• 47:37
  Speaker 2: interested in taking on this modification lifestyle diet, is there
• 47:41
  Speaker 2: anything that they should keep in mind?
• 47:45
  Speaker 1: So it's so interesting because I do know a lot
• 47:47
  Speaker 1: of folks do Whole thirty. And there's this guy called
• 47:49
  Speaker 1: Primal Gourmet who makes Whole thirty meals. You know him.
• 47:53
  Speaker 1: He is amazing and as someone who does not Hole thirty,
• 47:57
  Speaker 1: his food looks delicious to me. The thing that I
• 48:00
  Speaker 1: state of folks is why are you doing the Whole thirty?
• 48:03
  Speaker 1: What are you hoping to achieve from it? And within
• 48:07
  Speaker 1: the i'd say scaffolding of that plan, how can you
• 48:12
  Speaker 1: be as expansive as possible? What does it look like
• 48:17
  Speaker 1: when you think about variety within their framework? As you're
• 48:23
  Speaker 1: doing the program? And then I encourage people as they
• 48:26
  Speaker 1: get close to the end of the last week to
• 48:29
  Speaker 1: think about what does it look like beyond what have you?
• 48:33
  Speaker 1: This is where you start to do that, you know,
• 48:35
  Speaker 1: work of what have I learned from this? What do
• 48:38
  Speaker 1: I want to hold on to? And what can I
• 48:42
  Speaker 1: infuse that was beneficial? So not in shame, not in
• 48:46
  Speaker 1: restriction or being punitive to yourself, but what are the
• 48:49
  Speaker 1: parts that I can hold on to throughout the year.
• 48:53
  Speaker 1: And perhaps it's going to be that high intake of vegetables.
• 48:56
  Speaker 1: Can you tell I love the plants, you know, and
• 48:59
  Speaker 1: that's what you're going to like say, all right, I'm
• 49:02
  Speaker 1: going to commit for the rest of the year to
• 49:04
  Speaker 1: really have plants show up every day in my pattern
• 49:06
  Speaker 1: of eating.
• 49:07
  Speaker 3: And yeah, that's that.
• 49:10
  Speaker 1: Yeah.
• 49:10
  Speaker 2: I love the reflection moment here and the important question
• 49:16
  Speaker 2: of how am I going to move forward with the
• 49:20
  Speaker 2: education or the learnings or the takeaways that I have
• 49:22
  Speaker 2: from this period, Because it's not all that odd for
• 49:27
  Speaker 2: many people to do something like this, feel great and
• 49:30
  Speaker 2: then immediately jump back into some of the less than
• 49:33
  Speaker 2: stellar habits that they were living their lives by before.
• 49:38
  Speaker 2: So paying attention again to truly how you feel during
• 49:41
  Speaker 2: certain modifications that you're making to your diet, to your
• 49:45
  Speaker 2: lifestyle to whatever activity you're incorporating, that is how you're
• 49:49
  Speaker 2: going to learn to make progress and smart changes going forward.
• 49:53
  Speaker 1: I agree one hundred percent. And I have to say this,
• 49:56
  Speaker 1: and this has nothing to do with my work with
• 49:59
  Speaker 1: my fitness path, and this is my true belief is
• 50:02
  Speaker 1: that some of this gentle tracking throughout the year and
• 50:07
  Speaker 1: really understanding your baseline is what allows you to do
• 50:12
  Speaker 1: that sustainable moving forward.
• 50:15
  Speaker 2: Yeah.
• 50:15
  Speaker 1: Right, So as you're saying, Okay, I've done this thing,
• 50:20
  Speaker 1: what were my learnings and my key takeaways, then maybe
• 50:23
  Speaker 1: you're like, Okay, for the rest of the year, I'm
• 50:24
  Speaker 1: going to make sure that I get X grams of
• 50:26
  Speaker 1: fiber right, or I'm going to pay attention to trying to,
• 50:30
  Speaker 1: you know, have more ancient greens in my pattern of eating.
• 50:33
  Speaker 1: Or I want to think about diversifying my starchy vegetables.
• 50:37
  Speaker 1: And these things are like that's minutia and ranular. But
• 50:40
  Speaker 1: it feels really good when you're like, I'm going to
• 50:43
  Speaker 1: try to have a variety of starchy vegetables and all
• 50:45
  Speaker 1: of a sudden, you're that person who's having pumpkin and cassava.
• 50:49
  Speaker 3: You're like, look at me, who is this person? It's
• 50:52
  Speaker 3: funny that you bring.
• 50:53
  Speaker 2: This up right, because we were talking about the omelet
• 50:55
  Speaker 2: for breakfast earlier. I love a bowl of oatmeal, But
• 50:59
  Speaker 2: when I have come to learn is that I have
• 51:01
  Speaker 2: oatmeal and an hour later, I'm like up with the fridge,
• 51:04
  Speaker 2: like looking for something else to eat. There's a day
• 51:07
  Speaker 2: often when I'm like, oh, I kind of want pancakes,
• 51:10
  Speaker 2: and then I think to myself, actually, like oatmeal would
• 51:12
  Speaker 2: be a safer alternative in this moment.
• 51:14
  Speaker 3: So for that instance, it's great.
• 51:16
  Speaker 2: But I know now that despite loving it, it's not
• 51:19
  Speaker 2: the best thing for me to eat every day because
• 51:20
  Speaker 2: I'm looking for more. These are learnings that we have
• 51:23
  Speaker 2: over time. It's what we do so that we can
• 51:26
  Speaker 2: feel better in our body, so that we can understand
• 51:28
  Speaker 2: what works for us in the long term, knowing that
• 51:31
  Speaker 2: there's a time and place to modify every now and again.
• 51:34
  Speaker 2: But yeah, the through line here in this conversation is
• 51:37
  Speaker 2: really that we have the opportunity to learn about ourselves
• 51:39
  Speaker 2: every day, especially within our diet, especially because our diet
• 51:43
  Speaker 2: is such a key part of how we show up period.
• 51:47
  Speaker 1: Agreed. I love that. I love that it is it
• 51:51
  Speaker 1: is deeply rooted in who we are it's a major
• 51:54
  Speaker 1: part of our lives. Think about however old you are,
• 51:58
  Speaker 1: and take six months away from that. That's when most
• 52:00
  Speaker 1: people began to eat food. You have a long term
• 52:03
  Speaker 1: relationship with it, and the question is what does it
• 52:07
  Speaker 1: look like given your finances, your access, your emotional bandwidth,
• 52:14
  Speaker 1: your health, literacy and desire right and all of those
• 52:19
  Speaker 1: things are important. I appreciate the listeners who came in
• 52:22
  Speaker 1: and said, I don't want to overhaul my diet. Good
• 52:25
  Speaker 1: Now we know this is what we're working with. So
• 52:28
  Speaker 1: get clear on where you are, who you are right
• 52:32
  Speaker 1: and what it is that you want for this year
• 52:35
  Speaker 1: and beyond.
• 52:37
  Speaker 2: For this year and beyond, Maya, I'm so happy that
• 52:39
  Speaker 2: we're able to connect for the show. Tell us if
• 52:42
  Speaker 2: they don't follow you just yet, how can they do that?
• 52:46
  Speaker 1: Folks can find me across social at Maya FELLERRD and
• 52:50
  Speaker 1: I am the author of Eating from Our Roots, a
• 52:53
  Speaker 1: cookbook that you can purchase everywhere that books are sold.
• 52:57
  Speaker 3: I will link it in the show notes.
• 52:59
  Speaker 2: I'm over at Emily a Body an at Hurdle Podcast
• 53:01
  Speaker 2: Another Hurdle Conquered.
• 53:03
  Speaker 3: Catch you guys next time.