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Foundations and Optimization · Mocktail Minutes

0:22
Baylee: All right.
0:22
Baylee: Hello everyone.
0:23
Baylee: Welcome back to this week's episode of Mocktail Minutes.
0:26
Baylee: We have another returning guest before we introduce her again.
0:31
Baylee: Brianna, what are you drinking today?
0:32
Brianna: I'm doing a poppy.
0:34
Brianna: I'm just doing an orange poppy, but I dunno about you guys.
0:38
Brianna: I think if I have too many of them, they hurt my stomach.
0:40
Megan: I've heard a lot of people say that I've never had too many of them,
0:43
Baylee: Honestly, I only
0:43
Megan: a half.
0:45
Brianna: I don't, I don't have this, like, if I have like an op a couple days in a row, I feel fine, but I don't feel fine with this.
0:52
Baylee: That is weird.
0:53
Brianna: there's But here I am.
0:55
Baylee: I'm doing the blue Hawaiian, just ingredients, electrolytes.
0:59
Brianna: I, I did order some
1:01
Baylee: Oh,
1:01
Brianna: their sale.
1:02
Brianna: I got like the mango guava.
1:04
Baylee: Mm-hmm.
1:07
Baylee: Then we do have Megan on the podcast today.
1:09
Baylee: Megan, do you wanna yourself and share your drink?
1:13
Megan: Yes, I, so, I'm Megan Hansen.
1:15
Megan: I am the founder of my Dietician and Metabolism Makeover, and I am drinking just ingredients clear protein today.
1:24
Megan: The strawberry limeade, which is actually really good.
1:25
Megan: I was a little skeptical about clear protein.
1:28
Megan: I like that.
1:28
Megan: Doesn't sound good to me at all, but this is actually delicious.
1:31
Megan: I really like it.
1:32
Megan: I also learned yesterday that these are not dairy free.
1:37
Megan: That there's whey protein in these clear.
1:42
Megan: Isn't that weird?
1:43
Brianna: yeah.
1:44
Megan: I don't know why.
1:44
Megan: That's weird to me.
1:45
Megan: Because to me, the way is like the thick part of a protein powder and this is just like water.
1:51
Megan: I don't know.
1:51
Brianna: They have something like that at Costco right now.
1:53
Brianna: They're like 30 grams of protein.
1:55
Brianna: They're like sparkling protein drinks and apparently they're delicious.
1:59
Brianna: I'm too scared to try'em'cause I'm like, I don't know.
2:01
Brianna: But.
2:02
Megan: I mean, this one's good, although I will say, I mean, it does have.
2:07
Megan: 14, this one has 14 grams of sugar and nine gram, no, 14 grams of carbs, nine grams of sugar.
2:13
Megan: So I mean, it's gonna spike my blood sugar.
2:15
Megan: Right?
2:16
Megan: It doesn't have to be fat in it like
2:18
Baylee: we're gonna have to go on a walk.
2:19
Brianna: It's interesting that just ingredients has that much sugar
2:22
Megan: it is.
2:22
Megan: Interesting.
2:23
Megan: Well, I think it's because, well, here's why.
2:27
Megan: And some of their proteins are higher in carbs and sugar because they use real fruit.
2:34
Megan: They're not using.
2:35
Megan: Natural flavor.
2:36
Megan: So the ingredients in this is grass fed, whe strawberry, raspberry, lime, and then it's stevia and monk fruit and MCT oil, which is interesting.
2:46
Megan: There's no fat in it that I don't know what that's for, but yeah.
2:50
Megan: You know what I should put on a GM?
2:52
Baylee: You should.
2:53
Baylee: there's a few.
2:54
Megan: there's few here.
2:56
Brianna: Just a couple.
2:58
Baylee: I did try.
2:59
Baylee: The sparkling guava mango electrolytes from just ingredients.
3:02
Baylee: They're new ones.
3:02
Baylee: That was really good.
3:03
Baylee: It tastes like the, like the V eights
3:05
Brianna: Ooh.
3:06
Brianna: I liked.
3:07
Baylee: Yeah.
3:08
Baylee: Seven people can try.
3:09
Brianna: Yeah.
3:11
Baylee: Today we are talking about foundations versus optimization.
3:16
Baylee: So Megan, I posted a reel, I think it was, was it earlier this week or last week?
3:20
Baylee: It was.
3:20
Baylee: It was a recent reel talking about like, this is what I'm doing.
3:24
Baylee: This is not your foundation.
3:26
Baylee: This is what I'm working to optimize.
3:27
Baylee: I think it is the NAD shots maybe.
3:30
Baylee: But we wanted to dive into that because I think there's a lot of.
3:34
Baylee: Like, I don't know, confusion online where we see all these different types of people doing all these things and everyone gets stressed out because it's like, oh my gosh, should I be doing this and doing this and doing this, yet you're just not eating enough.
3:44
Baylee: And that could be the main problems as to why you're not pooping every day.
3:48
Baylee: So we're gonna talk about foundations, optimizations, and we're gonna have Megan dive into this with us.
3:55
Megan: I'm gonna, I'm also gonna say, I think there's a little bits confusion, and then there's also the, oh, I can take a pill, I can take a shot.
4:06
Megan: There's a magic thing that I can do.
4:08
Megan: I can buy a supplement
4:10
Brianna: Mm-hmm.
4:11
Megan: and lose the weight or feel better.
4:15
Megan: Or, a lot of times it's weight loss.
4:17
Megan: Let's be real.
4:18
Megan: So let's talk about that because I think we see that all the time.
4:23
Megan: We were text messages this morning from people messaging in to that are like new in the program right now.
4:29
Megan: And it's like, they just want that so bad.
4:31
Megan: They just want like, well, tell me what supplement to take.
4:35
Megan: Should I take this?
4:36
Megan: Should I take this?
4:37
Megan: Probably not.
4:38
Brianna: not.
4:39
Brianna: I need you.
4:40
Brianna: I need you walking more than 2000 steps a day.
4:42
Megan: Yeah,
4:43
Baylee: I need you look at the sun for a minute.
4:47
Brianna: Go sleep.
4:49
Brianna: Some protein.
4:49
Brianna: Yes.
4:50
Brianna: Yeah.
4:51
Brianna: So then, because I think that's always like a sticky or like a sticky spot, people are like, okay, well when do I like level up?
4:57
Brianna: So what would you consider like core foundations of good nutrition?
5:03
Brianna: Like this is what you need to be doing before you just add on some supple.
5:07
Megan: Yeah.
5:08
Megan: I think, okay, going back to the basics, the PHFF Eating protein at every meal, working yourself up to at least 30 grams.
5:17
Megan: Obviously this is gonna be different for everybody'cause we all have different bodies.
5:20
Megan: But I would say for just about anybody across the board, like we wanna be doing at least 30 grams of protein at a meal.
5:25
Megan: And then am you know, am I eating healthy fats?
5:31
Megan: Am I eating at least 25 grams of fiber a day?
5:34
Megan: Looking at my carbs, like what kind of car?
5:36
Megan: What kind of carbs am I eating?
5:38
Megan: Am I eating a lot of chips and, you know, pro crackers and processed carbs?
5:45
Megan: Or am I eating whole food carbs?
5:48
Megan: Am I eating beans and lentils and you know, quinoa and whole grains and, and fruits and vegetables?
5:55
Megan: Like how many colors are there in my diet?
5:58
Megan: That's.
5:58
Megan: One thing I've been doing recently that I don't think I've ever really done, I've kind of switched to, instead of focusing so hard on the macros, because I feel like that's just so easy for me now, every day I am like, okay, did I eat something red?
6:10
Megan: You know, did I eat something orange?
6:12
Megan: That's, to me, that's so foundational, and if you don't have that down, there's, there's really, there's very little reason to go outside of that.
6:23
Baylee: What would you say is kind of like the next step?
6:25
Baylee: Because I think everyone automatically, like we work with a lot of people who want weight loss and it's everyone's automatic assumption to like eat less, work out more.
6:35
Baylee: So that's what everyone focuses on, but I think.
6:37
Baylee: I mean, I think sometimes people just need to sleep a little bit and that could help solve a lot of their problems.
6:43
Baylee: So how do you kind of decide, okay, here we got the foundations of the meals.
6:48
Baylee: Now what do I do?
6:49
Baylee: Do we do the workouts?
6:50
Baylee: Do we do the sleep?
6:50
Baylee: Do I skip a workout to get more sleep?
6:53
Baylee: Do I sleep, skip sleep, workouts, like all those pieces?
6:57
Megan: So the next one to me is usually, it is usually movement, but there it's, it's.
7:05
Megan: Nuanced because yeah, we do need to pay attention to sleep.
7:09
Megan: So it's like, well, if sleep is a really serious issue, we need to address that because the sleep is gonna affect your appetite, it's gonna affect your cravings, it's gonna affect your ability to build muscle.
7:22
Megan: You know, if you're hitting the gym every day and you're sleeping five hours a night, like that's, I would say it's almost pointless.
7:27
Megan: It's gonna affect how much you're moving just in general.
7:30
Megan: Like we see a correlation.
7:31
Megan: There, you know, like how well rested you are and just how much you move.
7:36
Megan: Are you much more likely to park in the back of the you know, target parking lot if you are well rested?
7:42
Megan: Yeah, sure.
7:42
Megan: So it's affecting every, and it affects our stress, so I would probably tackle sleep if it was a major problem.
7:49
Megan: But if it's like, you know, you're getting six, six and a half hours.
7:53
Megan: or you're in a really stressful season of life, or you have a newborn or whatever.
7:59
Megan: I don't see sleep here.
8:02
Megan: Here's, here's an issue that I run into When I say to prioritize sleep over everything else.
8:07
Megan: If you're not getting at least seven hours of sleep, don't work out.
8:10
Megan: Then all of a sudden we get into, oh, it's been three months since I worked out because Megan told me not to work out if I didn't get seven hours of sleep.
8:17
Megan: So.
8:18
Megan: I don't wanna send the message like don't work out at all.
8:21
Megan: We still wanna be moving our bodies for sure, but we also wanna, you know, be making sure that we're getting enough sleep.
8:28
Megan: So, you know, I think it just kind of depends on the person and, but with the exercise in particular, again, especially if you're going after weight loss or body composition goals, if you're not strength training.
8:43
Megan: If you're not like really exercising, at least God at least twice a week, then again, there's no reason to be going and getting an NAD shot.
8:52
Megan: There's no reason to be, honestly, even taking creatine or some of those supplements that we recommend to pretty much everyone.
8:59
Megan: You need to be moving your body.
9:01
Megan: And then, and then I would say sleep.
9:03
Megan: You know?
9:04
Megan: Right.
9:04
Megan: Kind of like right nestled right in there with that.
9:07
Megan: Yeah.
9:08
Baylee: That's why I was talking to someone about this this morning in text actually, where she's like, not sleeping great.
9:14
Baylee: I'm in bed for like seven to eight hours.
9:16
Baylee: Kids aren't sleeping, so it's like she can't really control that, but she feels better when she works out.
9:22
Baylee: So I was like.
9:23
Baylee: Honestly, I would continue working out.
9:25
Baylee: Like if that makes you feel better and you enjoy it and it's, you feel like it's taking stress off of you, continue doing that.
9:31
Baylee: Now.
9:31
Baylee: If you're like dragging throughout the day and just like surviving off coffee to keep your eyes open, yeah, probably pull back.
9:38
Baylee: But if you feel better doing it, keep doing it.
9:40
Megan: and, and I agree.
9:41
Megan: That's why I don't like to give a lot of, you know, hard rules on this stuff because a lot of it does depend on how you feel.
9:47
Baylee: We always joke, we need to get merch.
9:48
Baylee: That just says, it depends'cause we say that a lot.
9:52
Megan: Well, and everybody's body really is truly very different.
9:54
Megan: And some people have a really hard time recovering from exercise.
10:00
Megan: Some people super easy, not a problem.
10:03
Megan: So you have to know yourself and, and it the same goes for like when people ask, should I you know, like coffee before breakfast, okay, that's, this is a really good example.
10:11
Megan: Coffee before breakfast.
10:13
Megan: Some people are perfectly fine having coffee before breakfast, others terrible idea.
10:20
Megan: How does it make you feel?
10:21
Megan: How much stress do you have in your life?
10:23
Megan: How?
10:24
Megan: How much stress are you able?
10:25
Megan: What is your stress capacity in your body?
10:27
Megan: You know, if it's a really stressful season of life and you're maybe not sleeping super great and you've got all this going on.
10:33
Megan: Would I have coffee before breakfast?
10:35
Megan: No, because your cortisol's gonna just be off the chart and you're gonna feel awful actually.
10:40
Megan: You're not even gonna feel good.
10:42
Megan: So, it depends.
10:43
Brianna: Yeah.
10:44
Baylee: What would you say are like common mistakes when people are like, oh yeah, I'm like getting those basics, but then you take like a deeper look and you're like, eh, not so much.
10:54
Baylee: Like what do you think people usually mix up on on the foundations?
11:00
Brianna: they're nailing it.
11:00
Megan: yeah, actually the first thing that comes to mind when you ask that question is fat intake.
11:06
Megan: And the reason I always think about this one is because when people.
11:12
Megan: Come into, at least my world, I don't preach low fat.
11:16
Megan: So I'm telling people like, yeah, we wanna, we wanna make sure we're adding healthy fat at every meal.
11:22
Megan: I always say, I say one to three servings.
11:24
Megan: So a lot of times.
11:28
Megan: You know, people will run with that and say, okay, well if I can have three servings of fat, I'm gonna put three fats on my plate along with my other food.
11:35
Megan: And then a month goes by and they're like, well, you know, the scale's gone up.
11:38
Megan: My clothes are getting tighter.
11:39
Megan: And then we go and look, okay, well you're eating 120 grams of fat a day.
11:42
Megan: So we need to scale that back.
11:45
Megan: So that would be one that I think super important.
11:49
Megan: We wanna make sure we're eating enough fat, we wanna make sure for sure that we're getting at least 60 grams a day, but.
11:55
Megan: Just be cautious of it because it is still a really calorically dense food.
12:01
Megan: So if you're eating too much fat, that can be the thing that is holding you back.
12:08
Megan: So you just wanna make sure, I mean, if you can get away in a meal eating like one or two servings of fat instead of three, then that's probably where you should be instead of going overboard.
12:19
Megan: So that would be one.
12:20
Megan: Let me think.
12:21
Megan: Another would be workouts, workouts, you know, I'm, I'm gonna pick on Peloton.
12:28
Megan: I don't have a Peloton, so correct me if I'm wrong, this is at least for at least the several, for several years that Peloton had their app, they didn't have any sort of like progressive overload.
12:40
Megan: And you can do strength training, but it's just like random, I come across this a lot or if you're just like doing the lifetime gym workouts, even if you're doing the strength training workouts, at some point, if you're not progressively overloading, you're just doing these random workouts, you may not be getting stronger and it can, it can work for a while, but then at some point you are gonna kind of hit a plateau there.
13:05
Megan: Or I would say even.
13:07
Megan: Working out, like considering Pilates as strength training.
13:12
Megan: Pilates is amazing and I love it and I promote it and I think, I think it's great, but it's not strength training.
13:18
Megan: So if you have 30 pounds to lose, 50 pounds to lose and you're doing Pilates, you're not gonna burn fat there, right?
13:26
Megan: Like if your, if your goal is to burn fat, gotta be lifting heavy weights.
13:31
Megan: That's it.
13:32
Brianna: and I think that's the other thing, like.
13:35
Brianna: I have gotten so much better being like, tell me what heavy lifting means to you.
13:39
Brianna: Because people are like, yeah, I'm lifting heavy.
13:41
Brianna: And then I find they've been like doing shoulder presses with like five pound dumbbells for the past five months.
13:47
Brianna: And I'm like, wait, time out.
13:51
Brianna: And then they're, and then they're frustrated and I'm like, oh, okay.
13:54
Brianna: So like, I think actually lifting heavy.
13:57
Megan: Yes.
13:57
Megan: your workouts should be tough.
13:59
Megan: Like you should leave there.
14:01
Megan: I don't, you shouldn't leave there feeling totally, you know, burnt.
14:05
Megan: Like you're not gonna be able to go on with the rest of your day.
14:07
Megan: You should still feel energized, but you should be like, damn, like some work there.
14:13
Brianna: Yeah.
14:13
Brianna: Big one.
14:14
Baylee: a lot of moms to like, think about your kids.
14:16
Baylee: If you can lift your kid up and you're lifting like 30, 40 pounds and you're only working, lifting like five, 10 pounds at the gym, increase.
14:24
Brianna: When you're like slinging around like a car seat with a baby in it, or like carrying a toddler like 18 hours of the day, stop curling five pounds.
14:33
Megan: Mm-hmm.
14:35
Megan: Not doing anything.
14:36
Brianna: Don't do that.
14:37
Brianna: Like, what are you doing?
14:38
Brianna: Yeah, I think that's a big one.
14:39
Brianna: what do you think, or do you think it's risky to jump to advanced strategies without solid Foundation
14:46
Megan: Yeah, I think it, I don't even know if risky is the right word.
14:50
Megan: I suppose there could be situations.
14:52
Megan: I think it's more just a waste of time and money.
14:55
Megan: Money is the huge one,
14:57
Brianna: I think mental energy too, like just being like, oh look, I added more and still nothing's happening.
15:02
Brianna: Okay.
15:03
Brianna: If someone has limited time or energy, they're busy.
15:05
Brianna: 'cause I think.
15:06
Brianna: I know as a dietician I get this a lot.
15:08
Brianna: People being like, oh, well I could never do that'cause like, I have a different schedule than you.
15:12
Brianna: You know?
15:12
Brianna: I'm like, I don't know.
15:13
Brianna: I think they just think I like have 18 hours of my day to do self care.
15:18
Brianna: I don't, but if someone's like, okay, I'm busy, I have limited times, what are like the big rocks that they should focus on first?
15:26
Megan: So to me nutrition is, it's non-negotiable.
15:31
Megan: And if you don't have ti, if you say that you don't have time for it.
15:35
Megan: That is bullshit.
15:36
Megan: there is absolutely no excuse to not have your nutrition unlock because there's so many options.
15:45
Megan: Meal delivery.
15:46
Megan: If you can't, and the thing is, I'll, I'll push back to on like, I can't afford meal delivery.
15:50
Megan: How often are you eating out?
15:52
Megan: If you're eating out even, you know, three times a week, 100% you can afford meal delivery.
15:57
Megan: There's so many options at the grocery store now.
16:03
Megan: Just like that.
16:03
Megan: You can pick up either ready to eat or very close to being ready to eat.
16:09
Megan: You can have on hand at all times.
16:11
Megan: I don't cook like I, it, it's, it's very rare that you, you will see me cooking.
16:16
Megan: I do not have time.
16:17
Megan: I am 100% your, I do not have time for anything person, and I have no issue with it.
16:24
Megan: It is, all it is is systems.
16:27
Megan: It's just making.
16:30
Megan: God, I don't even wanna say it's making the time.
16:32
Megan: It's, it's, it's just changing your behavior really, because you are ordering groceries no matter what.
16:39
Megan: It doesn't matter.
16:40
Megan: That's why to me, nutrition is always so foundational.
16:42
Megan: It's always the first thing we start with because you're not having to go to you, you don't have to get a gym membership.
16:48
Megan: You don't have to buy any dumbbells.
16:50
Megan: You don't have to take the 30 minutes to do your workout.
16:53
Megan: The food is already there and you don't have to cook it.
16:57
Megan: There's so many options, you know?
17:00
Megan: Yeah.
17:00
Megan: that's the biggest one to me.
17:02
Megan: And I'm just like, I do not take excuses on that one.
17:05
Brianna: right?
17:05
Brianna: 'cause you're eating every day.
17:07
Megan: You're eating every day.
17:08
Megan: It doesn't matter.
17:09
Megan: Now, is there a learning curve?
17:10
Megan: Is there a, I am used to eating like this and now I need to get used to eating like this?
17:16
Megan: Yes, and I, I absolutely understand.
17:19
Megan: Making any change is tough, and that's why.
17:23
Megan: I talk about these micro habits over macro habits and not overhauling your diet in one night, but just saying, I'm just gonna commit to 30 grams of protein for at breakfast for the next week or two, and that's all you have to do.
17:39
Megan: There's probably gonna be a lot of things that fall into place after that.
17:41
Megan: But if that's your only focus, you start to build that muscle, right?
17:47
Megan: And it's like, okay, now let's add in.
17:49
Megan: One more thing.
17:50
Megan: Let's, let's try to nail protein at lunch and then at dinner, you could extend this out over several months, but eventually it should be just completely on autopilot.
18:00
Brianna: Yeah.
18:01
Brianna: Starting small.
18:02
Baylee: Explain like systems for people, like how do people start setting systems?
18:06
Baylee: Like what does that mean?
18:07
Megan: Yeah.
18:08
Megan: So every week, this is what I would do.
18:10
Megan: If you're in this place right now.
18:11
Megan: 'cause I do get this question a lot and a lot of people like to make the excuse, Brianna can probably talk about this one too.
18:17
Megan: People love to make the excuse that they're a DHD, I'm a DH adhd, so I just can't do anything.
18:21
Megan: I mean, I, I hear this like, I, I can't function because I have a DH adhd and I'm like, great.
18:26
Megan: So
18:26
Brianna: this three times today actually.
18:27
Megan: yes, and I love getting that because I'm like, me too.
18:30
Megan: Do you
18:30
Brianna: I'm like, me too.
18:32
Brianna: Yeah.
18:32
Megan: It does, but you'll never hear me talk about it unless I'm, you know, saying that because.
18:38
Megan: It's, it's really, especially for us, it's such a matter of just putting systems in place because we can follow a system like we can do that every Friday.
18:48
Megan: Let's say you sit down, you take 10 minutes, you, if you have to put it in your phone as an alarm or whatever, to sit and just build a little bit of self-awareness around your week.
19:00
Megan: Make a plan for the weekend and for the week.
19:03
Megan: What is it that I need to do?
19:05
Megan: Like what is it last week?
19:06
Megan: What happened last week that I'm not super happy about?
19:10
Megan: Well, you know, we had three soccer practices and.
19:14
Megan: We ended up eating pizza out three nights and then I didn't have time to prep breakfast and dah dah.
19:21
Megan: Okay, great.
19:22
Megan: So what do we need to do?
19:25
Megan: How can we, what do we need to do differently next week to prevent that?
19:28
Megan: And there's probably a number of things, but one could be utilizing your slow cooker.
19:33
Megan: Let's say, okay, let's do a slow cooker meal in the morning on Wednesday we have soccer practice.
19:40
Megan: Dinner will be ready when I get home.
19:41
Megan: What is that gonna take?
19:42
Megan: Well, that's gonna take looking up a recipe that I wanna make.
19:45
Megan: Okay.
19:46
Megan: And then that's gonna take, putting that on my grocery list.
19:48
Megan: So, thi this is, seems so simple, but it's like if you just put that in your calendar to spend that time reflecting on the last week, what went wrong, what could I have done to make this not go wrong?
20:02
Megan: And then making the plan to do it the next week and, and just knowing I'm gonna have to spend a little bit of time this weekend.
20:09
Megan: Deciding what we're eating, doing my grocery list, which I'm gonna do anyway.
20:14
Megan: And then you know, I'm gonna set this time aside in my calendar to do lunch.
20:18
Megan: Or maybe I'm not gonna do that.
20:19
Megan: Maybe I do need to get some meal delivery, whatever.
20:23
Megan: It doesn't matter, right?
20:24
Megan: Like you just, but you kind of, I think there doesn't have to be a lot of systems.
20:29
Megan: You can start with one system.
20:31
Megan: If that's your one system is every week I sit and do this.
20:35
Megan: That will then create.
20:37
Megan: Other systems and you'll start to build it out.
20:40
Megan: And again, you're not gonna do it overnight.
20:42
Megan: Every week you're gonna check in and you're just gonna get a little bit better every single week.
20:47
Megan: So like right now, my systems are, I have meal delivery on autoship, you know, and I get a notification, do you need your autoship this week?
20:54
Megan: You know, maybe I do, maybe I don't.
20:56
Megan: But that right there is a system, because I don't have to think about it.
21:00
Megan: It's, it's on autoship that's, that's very minor, but it's.
21:05
Megan: It makes it so that my fridge is filled with PHF meals every single week and don't have to think about it.
21:11
Brianna: that's the part people are like, I think they just think one day they're gonna wake up and like everything's just gonna be smooth, you know?
21:18
Brianna: And I'm like.
21:19
Brianna: I constantly tell people, I'm a dietician.
21:22
Brianna: This is what I do for a living.
21:23
Brianna: I know if I don't have my systems in place and I'm just like, I'm gonna fly by the seat of my pants, like it's probably gonna be chaotic and I know what the hell I'm doing.
21:30
Brianna: So I can't imagine someone who's like trying to learn these things, being like, I'll just figure it out in the moment.
21:35
Brianna: You're not going to, you're not going to.
21:37
Brianna: It's gonna be chaotic every single time.
21:38
Brianna: I have a week that was just like a crap show.
21:41
Brianna: I'm like, oh, I know why.
21:42
Brianna: Like I didn't set myself up like bottom line.
21:43
Brianna: That's it.
21:45
Brianna: You have to choose to do it.
21:46
Brianna: And I think.
21:47
Brianna: Starting it is what people don't want.
21:50
Brianna: They just think randomly.
21:51
Brianna: One day they're gonna wake up and like, I'm just gonna have all this healthy food in my house and I'm gonna make great choices every meal.
21:55
Brianna: And like not have to think about it.
21:57
Brianna: Which like, unless that's all you're doing with your life, that's never gonna be you,
22:02
Megan: Yeah.
22:02
Megan: And the all or nothing thinking too around.
22:07
Megan: Oh.
22:08
Megan: It, it having to be perfect and okay, when I have time to prep all my meals and do this and do that, that, and we've learned that because that's just how dieting and weight loss and programs have always looked.
22:23
Megan: But if we can kinda set that aside and say, I don't, you don't actually need to do all that.
22:29
Megan: This is actually so much more simple than you think it is.
22:33
Megan: No, like pick up a rotisserie chicken.
22:35
Megan: Get some frozen meatballs or whatever, like it is not that hard.
22:40
Megan: I have six cartons of cottage cheese in my, my refrigerator right now.
22:44
Megan: If I need protein, I've got it.
22:47
Brianna: Oh, that's something that's like one of my systems, like creating a grocery list that's like,'cause you can create like my favorites to where you're just like, add favorites to cart every week.
22:56
Brianna: It takes me one second, like, oh, all this gonna be in my cart.
22:59
Brianna: Cottage of cheese, yogurt, eggs, fruit,
23:03
Baylee: Can we talk how these things.
23:04
Baylee: They're no brainer.
23:05
Baylee: But I think the hardest part is when you're starting, like you are gonna have to use some brainpower to get, get it going.
23:12
Baylee: So
23:13
Brianna: you're building a skill.
23:14
Baylee: yeah, the resistant is is, oh, it took me extra time.
23:17
Baylee: I'm like, yeah, it's gonna take you extra time.
23:18
Baylee: But like, are you gonna spend the extra time putting in your grocery order or are you gonna sit here and complain about it again next week?
23:24
Baylee: 'cause you feel like crap again.
23:25
Megan: Yeah.
23:26
Brianna: A little bit of tough love, right?
23:28
Brianna: Like, listen, if you want changes, you gotta make changes.
23:31
Brianna: But I think that's why people are so quick to being like, oh, I need that shiny object, like, you know, CGMs or the NAD shots or like all these fancy things.
23:44
Brianna: So what is your biggest, I guess, advice for helping people resist that temptation with the quick fix or like the shiny objects?
23:53
Brianna: Or using A CGM before they need to, that sort of thing.
23:58
Megan: advice?
23:59
Megan: Well, I, I mean, I think, no, I just, I don't even know if it's advice.
24:04
Megan: I think I would just say it's not gonna work.
24:06
Megan: It doesn't matter.
24:07
Megan: Stop spending money.
24:07
Megan: I, you know, there's not really, if you, I.
24:12
Megan: If you genuinely want to see results, you have to put in the work.
24:17
Megan: Stop taking, stop trying to take shortcuts, because those aren't actually shortcuts.
24:24
Brianna: Yeah.
24:24
Megan: They're not,
24:25
Baylee: It's gonna take you longer, you still, it's still not gonna work.
24:28
Baylee: You still have to do all the things.
24:29
Baylee: You can't just skip the foundations.
24:32
Baylee: And that's where even like the CGMs, like we have lots of people that use CGMs, but like if you're skipping breakfast and you're eating a granola bar for lunch and then dinner is like whatever happens, like I can already tell you're probably having blood sugar fluctuations.
24:46
Baylee: I don't need a CGM to tell me that.
24:48
Baylee: So I do.
24:49
Brianna: I also can't do anything with that information.
24:51
Brianna: I can't help you optimize anything.
24:54
Megan: Yeah.
24:54
Megan: I think that would be it.
24:55
Megan: And sometimes, the, in the instance of a cgm, sometimes it does take people doing that and, and looking at it and saying like, oh, I actually.
25:06
Megan: Need to do the basics.
25:08
Megan: And in that case, it's fine.
25:10
Megan: You know, like it if you need that data.
25:13
Megan: Some people really do need to have that data then, then do it.
25:17
Megan: Some people need to go get a bunch of labs just to see that they perhaps just need to make some lifestyle changes.
25:23
Megan: And if that's you, then that's you.
25:25
Megan: You know, I, I, I criticize.
25:27
Megan: I don't criticize, but I just, you know, I'm kind of like poking fun at it right now, but I'm also a person that.
25:33
Megan: Learns the hard way on nearly everything.
25:36
Megan: So don't think that I'm judging you.
25:38
Megan: I, you know, maybe not in the arena of food, but literally everywhere else it's like, oh no, like let me do this the hard way and then learn and go back and do the basics.
25:49
Megan: So I think it's just kind of human nature to do that.
25:51
Megan: And we're always looking for some sort of shortcut or we're always just trying to make it more difficult on ourselves.
25:57
Megan: And I do think, especially now.
26:00
Megan: With everything being so instant in our lives, there is this element of like, we've, we've sort of lost the art of hard work and perseverance and resiliency and all of that.
26:13
Megan: Yeah.
26:13
Megan: And.
26:14
Megan: Unfortunately our bodies, even though our surroundings have changed and our technology has changed, our bodies are the same.
26:22
Megan: Like we still have these ancient bodies that need us to do the basics before we do anything crazy.
26:31
Brianna: yeah, yeah.
26:33
Brianna: I mean, that's such a good point.
26:34
Brianna: 'cause I can't tell you how many times people have been like.
26:37
Brianna: Well, I felt like I hit my macros this week and nothing happened, so I guess this isn't working.
26:42
Brianna: I'm like, well, I mean, hey man.
26:44
Brianna: Like,
26:45
Baylee: Do it again next week.
26:46
Brianna: yeah, you still need to do that regardless if it didn't work, you know?
26:50
Megan: and I think that's where like Metabolism Makeover is so powerful is because it's, even if you're not seeing results.
27:00
Megan: For whatever reason, you are inevitably gonna feel a hundred times better, and your outcome in life is going to be a hundred times better now if you're not seeing results.
27:12
Megan: At least now we know that you're doing the foundations.
27:17
Megan: So maybe we need to take a deeper look.
27:19
Megan: And that's where I like to see that progression.
27:22
Megan: And maybe that would be my advice would be.
27:25
Megan: that, you know, the shiny object is great, but what we're not really even gonna know when it comes to labs, for example, we're not even gonna really know what's going on or how to help you until you're doing those foundations too.
27:35
Megan: And then when you're doing those and then we see something in your labs that look kind of off, we can say like, oh, okay, we can tackle this now.
27:42
Megan: And it's not just, well, okay, we see this in your lab, go make sure that you're, you know, walking every day.
27:49
Megan: Well, you're already doing that, so now maybe we need, we need a.
27:52
Megan: A different approach.
27:53
Megan: Maybe we need a medication, maybe we need a supplement.
27:56
Megan: Just so much easier to treat someone too.
28:00
Brianna: Yeah, so just doing the basics.
28:02
Baylee: Or too, I think because it's like walking, it doesn't sound very exciting.
28:06
Baylee: Like, it's like, eh, walking, but like an NAD shot.
28:10
Baylee: That's crazy exciting.
28:12
Baylee: So.
28:12
Brianna: feel like you're doing something wild, you're like, oh
28:14
Baylee: Living on the edge.
28:16
Baylee: That can be tricky too, and hard to be like, okay, no, the boring stuff, that's what you need.
28:21
Baylee: You have to have this foundation that no one sees under your house, and then you build up and then you could put picture frames and everything else and do all the extras, and it's like, oh, it feels more homey.
28:31
Baylee: But you can't do any of that if you're not walking, if you're not eating protein, eating fiber, like all these different things, you, you just won't feel good.
28:41
Baylee: Any last bits of advice or words of wisdom from you, Megan?
28:46
Megan: do the basics, guys.
28:48
Megan: Do the do the pillars, protein, healthy, fat, and fiber,
28:52
Baylee: Yes.
28:53
Megan: muscle movement, sleep, stress, gut health.
28:55
Megan: But you know, when it comes to.
28:57
Megan: Stress and gut health, which are obviously super important too.
29:01
Megan: That is, I think, where we can, sometimes your stress and also, especially when it comes to gut health, we need, we do need to have some different sort of sorts of interventions there, and I wouldn't always consider that to be foundational.
29:16
Megan: I mean, stress management, certainly Stress management certainly is foundational, but it's so complex that.
29:24
Megan: We can leave those out, but I would say, you know, the top are your food, your movement, and your sleep.
29:30
Megan: You get those down and then we can move on and, and start optimizing.
29:36
Baylee: Well, since you inspired this episode, what has been your kind of favorite way to optimize What?
29:42
Baylee: What's something that you really enjoy that just cherry on
29:45
Megan: Okay.
29:46
Megan: Actually.
29:47
Megan: I'm gonna say this one, even though I've never done it, but I'm just gonna say it on this episode because I just today bought myself a weighted vest.
29:57
Megan: I feel like I'm the last person on the planet to buy a point, but I'm very excited about it.
30:03
Megan: I think health benefits are amazing, but again, that's something where it's like, if you're not already just walking, do you need a weighted vest?
30:11
Megan: I guess If it's gonna motivate you and that excites you, this one's probably fine.
30:14
Megan: But I'm excited to optimize my walks with that.
30:20
Megan: Otherwise, gosh, you guys, I'm so basic.
30:23
Megan: I am honestly.
30:25
Megan: I was, did the NAD shots last year, and I suppose I would do'em again, although I didn't, for me, I didn't really, I didn't really notice much of a difference.
30:34
Megan: But then again, I don't have a lot of brain fog and I don't have a lot of energy issues.
30:39
Megan: So I think that's probably why,
30:42
Baylee: Do you feel like those more people would notice, like long term effects from it?
30:47
Megan: probably.
30:47
Megan: And I actually think that it's.
30:51
Megan: When you do the iv, like the, like the IV drip people, just from people that I've talked to, they do I think tend to notice it more.
31:00
Megan: You're getting a much higher concentration and I do think that it's something that you get more benefit from the longer you do it, like, you know, so I'm probably not the best person to ask.
31:13
Baylee: We do love the way it does though.
31:15
Baylee: They're fantastic.
31:17
Megan: I'm excited for my way to best.
31:18
Megan: I think it's tomorrow.
31:20
Baylee: Oh yeah.
31:20
Brianna: levels it up, you know?
31:21
Megan: Yeah.
31:22
Megan: I got like a, I didn't, you know, they have the ones that are just very feminine looking, like you can barely see'em.
31:28
Megan: I was like, no.
31:28
Megan: If I am getting a weighted vest, everybody's gonna know.
31:31
Megan: I'm
31:32
Brianna: They're gonna see me walking, like, look at her.
31:35
Megan: Yeah.
31:36
Megan: So I have like, I got one where you can change out the weights too.
31:40
Megan: Yeah.
31:42
Brianna: Oh, family.
31:44
Baylee: My neighbor and I walk every night, and so I got a weighted vest and then she got one.
31:48
Baylee: She's like, I can't walk with you, and I'm just walking and you have a weighted vest on, like I look like a loser.
31:54
Brianna: So now I need a vest.
31:56
Baylee: So now we both walk in our weighted vest and I was working the other day and I can see out my front window and these two other girls, they have weighted vests now too.
32:03
Baylee: I was like, influencers of the neighborhood.
32:06
Megan: I know I love.
32:07
Brianna: I will say some random sidebar about weighted vest.
32:10
Brianna: I keep seeing this go around on Instagram.
32:11
Brianna: It's like these gym bros being like, it doesn't increase fat loss, so there's no point.
32:15
Brianna: And I'm like, there's other benefits you
32:19
Megan: I actually don't ever even hear people talking about the fat loss benefits.
32:24
Megan: Like that's not the point.
32:25
Megan: It's
32:25
Brianna: No, it's not the point.
32:27
Megan: It's, and also if you're, I.
32:31
Megan: How can you, how can you, how can you prove that it doesn't increase fat loss either?
32:34
Megan: I mean, I don't know if it does or doesn't, but it's gonna make you burn more calories and get your rate up more
32:41
Brianna: yeah.
32:41
Brianna: You burn more calories also.
32:43
Brianna: Yeah.
32:43
Brianna: You're helping out your skeleton, which high?
32:45
Brianna: I wanna be able to stand up when I'm 80.
32:48
Megan: I mostly, and maybe this is just because I'm almost 40 now, but I'm.
32:51
Megan: The, from the accounts that I follow, like primarily people are talking about the benefits for women in menopause in particular, and, and perimenopause, like huge, huge benefits for our bones.
33:02
Brianna: Which I need.
33:03
Brianna: 'cause you know,
33:05
Baylee: Yes.
33:06
Baylee: Well, thank you Megan for joining us today.
33:09
Baylee: We hope everyone enjoys this episode and we'll be back next week with a brand new episode.
33:14
Baylee: Bye guys.