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How To Rewire your Health, Energy & Mindset On A Budget · Two Broke Chicks

0:00
Speaker 1: Hey Chicks, quick heads up.
0:02
Speaker 2: This episode discusses health, fitness, body, and other topics that
0:06
Speaker 2: may be potentially triggering for some listeners. This episode does
0:10
Speaker 2: not contain medical advice, and all topics discussed are general. Okay,
0:15
Speaker 2: let's get into the episode.
0:16
Speaker 3: This podcast is recorded on gadigal Land, Always was, always
0:20
Speaker 3: will be Aboriginal Land. Hay Chicks, I'm sal and I'm
0:29
Speaker 3: Out And this.
0:29
Speaker 2: Is two broad chicks to show that shares life lessons
0:31
Speaker 2: and tips to help make you rich in life. And
0:34
Speaker 2: we are very very excited because we are joined by
0:37
Speaker 2: Zoe Bryant, an incredited sports and eating disorder dietitian whose
0:42
Speaker 2: mission is to empower people to prioritize their health, fitness,
0:45
Speaker 2: and happiness over how they look.
0:48
Speaker 4: Welcome Zoie, thank you so much for having me. It's
0:51
Speaker 4: so nice to be here.
0:54
Speaker 1: Yeah from bris Vegas.
0:55
Speaker 4: I live on the Sunshine Coach actually Brisbane.
0:59
Speaker 1: The difference of these recently, it only took me twenty
1:01
Speaker 1: nine years.
1:03
Speaker 2: Yeah, yeah, Well, we do feel like this is a
1:06
Speaker 2: very fitting topic to start the year because health and
1:10
Speaker 2: fitness and goals around some of those topics are on
1:13
Speaker 2: a lot of people's minds at this time.
1:15
Speaker 3: Of the year, So we're very excited to have you on.
1:17
Speaker 3: I'm not sure if you caught the end of our
1:19
Speaker 3: last episode, but how like this year we're like not
1:22
Speaker 3: really leaning into news resolutions, Yeah, and how we're kind
1:26
Speaker 3: of a bit like have they taking us too far
1:30
Speaker 3: away from what matters?
1:31
Speaker 1: So I'm really excited to talk to you about this.
1:33
Speaker 4: Everyone has a different opinion.
1:35
Speaker 3: I think get a professional perspective of the matter. Health
1:38
Speaker 3: and fitness and diet resolutions, which we'll get into, can
1:43
Speaker 3: be a very very tricky thing.
1:46
Speaker 1: To navigate and also has a lot of emotion.
1:49
Speaker 4: Tied to it. So definitely, yeah, I.
1:51
Speaker 1: Think it'll be really good to get into this.
1:53
Speaker 2: But before we do, we like to start with our
1:56
Speaker 2: life lesson of the week, So would you like to kick.
1:59
Speaker 4: As I've been thinking about this because I love listening
2:03
Speaker 4: to people's life lessons. I think mineus just to shoot
2:06
Speaker 4: your shot, and I think you guys were talking about
2:08
Speaker 4: it in one of the episodes at the back end
2:09
Speaker 4: of last year as well. But everything that I've kind
2:13
Speaker 4: of like got with my business and everything is just
2:16
Speaker 4: because I've been like I'm just gonna do it. I'm
2:18
Speaker 4: just gonna ask see what happens. Like if you you
2:21
Speaker 4: don't ask, you don't get, and if you don't have
2:24
Speaker 4: it now the only difference is that you still.
2:26
Speaker 1: Won't have it, like close.
2:29
Speaker 4: Yeah, that's the thing, that's what Yeah, so yeah, shoot.
2:36
Speaker 2: Yeah, definitely, what's yours? My life lesson of the year
2:42
Speaker 2: of the year. Okay, we'll check back to this literally
2:49
Speaker 2: and it's like the most stupid thing ever, so you'll
2:51
Speaker 2: be like, really, this.
2:52
Speaker 3: Is what you took away my favorite.
2:54
Speaker 1: Life lessons of the dumb one.
2:55
Speaker 4: Yeah. No.
2:56
Speaker 2: My life lesson of the week is inspired by did
2:59
Speaker 2: you say? Miley so rus on a red carpet recently
3:02
Speaker 2: and she was rocking like a bit of a Hannah
3:04
Speaker 2: Montana esque blonde.
3:07
Speaker 3: I'm not because of she has been teasing a fucking
3:12
Speaker 3: twenty year reunion of Hannah Montana for however long, and
3:17
Speaker 3: I'm not talking to her until she does it.
3:19
Speaker 1: Yeah.
3:20
Speaker 2: Well, twenty twenty six is officially twenty years since the
3:24
Speaker 2: beginning of Montana.
3:27
Speaker 3: What do we do?
3:27
Speaker 1: We what are the plans?
3:29
Speaker 3: Send it in the group chat?
3:30
Speaker 2: I'm readyep yeah, So surely this is the year that
3:33
Speaker 2: we're gonna be getting like the Hannah and Miley reunion
3:37
Speaker 2: concert show.
3:38
Speaker 3: I don't care where it is, what it is. We
3:40
Speaker 3: have to go.
3:41
Speaker 1: Oh yeah done, but I'll sell a kidney.
3:45
Speaker 3: I will sell a fucking kidney.
3:48
Speaker 1: We need to be a VIP band.
3:51
Speaker 2: I'm like, yeah, literally exactly. I know that she doesn't
3:55
Speaker 2: like really do tours anymore. She hasn't been to Australia
3:58
Speaker 2: since I think twenty.
4:00
Speaker 3: Thirteen or twenty fourteen. Yeah, but like Miley, you've got
4:04
Speaker 3: to do it for the twenty years that would set
4:06
Speaker 3: her up. I'm sure she's already fucking rich as if
4:08
Speaker 3: she doesn't ever need to work against the rest of
4:10
Speaker 3: her life. But like she wouldn't bang oh doing like
4:14
Speaker 3: an error's tour.
4:15
Speaker 2: But it's like a hannahon Hannah Talk come and is
4:17
Speaker 2: the outfits don't don't even get a start getting rolled up.
4:22
Speaker 2: I know, don't roll up the baby for bed, don't
4:25
Speaker 2: roll up the dogs, okay, but my life lesson is
4:30
Speaker 2: things that are turning twenty In twenty twenty six, Out,
4:35
Speaker 2: Get Out, Get Out.
4:38
Speaker 3: Okay.
4:38
Speaker 2: So I started with Hannah Montana High School musical. The
4:43
Speaker 2: first one yep, yeah, the first high school musical came
4:47
Speaker 2: out in two thousand and six.
4:49
Speaker 3: It has been twenty years also the Devil Wears Prita.
4:52
Speaker 2: Which makes sense while we're getting the sequel this year,
4:55
Speaker 2: Taylor Swift's debut album.
4:58
Speaker 3: Yeah, twenty years ago the Nintendo We Oh, that's helpful.
5:05
Speaker 4: That one's helpful that that one only came out to
5:08
Speaker 4: I was like, not that young when they.
5:12
Speaker 1: Also speaking of toxic diet culture.
5:15
Speaker 4: Yeah, very for sure.
5:19
Speaker 3: Yeah, right the Hills.
5:21
Speaker 2: If anybody's watched that reality TV show Sexy Back by
5:25
Speaker 2: Justin Timberlake, this one's mainly just for me, no one
5:28
Speaker 2: else will care.
5:30
Speaker 3: But the Black Parade by my Chemical Romance.
5:32
Speaker 2: That one is just for the Apple MacBook. And this
5:39
Speaker 2: is a bit of a sad one to end. Oh,
5:41
Speaker 2: but it'll be twenty years since Steve Erwin's death. No,
5:46
Speaker 2: I know, I like that, but it feels it didn't happen. Honestly,
5:50
Speaker 2: some wounds never truly heal. But I do honestly think
5:54
Speaker 2: that it's really beautiful that I feel like we've had
5:57
Speaker 2: quite a renaissance with the Iwin family and that twenty
6:00
Speaker 2: years on, like his legacy is still and message incredible
6:04
Speaker 2: through his family.
6:05
Speaker 3: Yeap, but yeah crazy Yeah two thousand and six. Wow,
6:11
Speaker 3: how the nineteen ninety six babies feeling this year.
6:14
Speaker 4: I'll speak for a lot of nineteen ninety six friends. Eight,
6:17
Speaker 4: I've got time.
6:18
Speaker 3: Oh you bitch, this is this is me done this year.
6:22
Speaker 1: I'm kind of ready to go.
6:23
Speaker 2: Yeah, like, yeah, you've been saying you're thirty for the
6:26
Speaker 2: last three years.
6:27
Speaker 1: Yeah, I'm a nineteenninety six.
6:29
Speaker 3: Baby, I'm ready.
6:29
Speaker 2: Do you know what?
6:30
Speaker 1: Put the twenties in the coffin and have the funeral? Yeah,
6:33
Speaker 1: I think I'm good. I'm like good, I've heard great things,
6:35
Speaker 1: but I've just heard.
6:36
Speaker 3: That your thirties are like your twenties, but with more
6:38
Speaker 3: money better.
6:39
Speaker 4: Yeah, you know what you want.
6:41
Speaker 3: One hundred percent, and you've like weeded out like the
6:43
Speaker 3: toxic relationships hopefully and hopefully you've got the gig that
6:46
Speaker 3: you like and yep, you know you're not living in
6:49
Speaker 3: a sharehouse with like a guy who shaves his.
6:51
Speaker 1: Pubes on a towel.
6:52
Speaker 3: No true strawberry happen to a friend of mine. Me.
6:56
Speaker 3: I'm like, let's rock and roll.
6:58
Speaker 1: Yeah, bring it on.
6:59
Speaker 3: Okay.
6:59
Speaker 1: My lesson of the week, Yeah, hit me. My life
7:02
Speaker 1: lesson of the week is in twenty twenty six.
7:04
Speaker 3: Start buying men's clothes. I have a Show on Tell
7:09
Speaker 3: shirt that I'm wearing right now. I love it. So
7:11
Speaker 3: I got this shirt from a men's wear brand. It's
7:15
Speaker 3: ninety five percent silk and five percent hemp, so I'm
7:19
Speaker 3: going to go with a silk shirt for one hundred
7:22
Speaker 3: and eighty dollars, which, for context, a silk shirt from
7:27
Speaker 3: Dish ranges from two hundred and thirty to two hundred
7:31
Speaker 3: and fifty. So I'm saving nearly one hundred dollars just
7:36
Speaker 3: by buying it from a men's wear brand from Alfie's Mission.
7:39
Speaker 3: It's a small brand, it's a local brand and one
7:43
Speaker 3: hundred and eighty dollars. And the other reason I found
7:45
Speaker 3: it is because my boyfriend was like, look at this shirt.
7:47
Speaker 1: It's really nice. I think I'm going to.
7:48
Speaker 3: Get it, and then I bought it.
7:51
Speaker 1: Ok, how's that, Dylan?
7:52
Speaker 4: That's about good?
7:54
Speaker 1: No, he was like, well, what slice did you get?
7:55
Speaker 3: I was like media, I was like that won't hit me,
7:58
Speaker 3: and I was like it's not for you, So it's like,
8:01
Speaker 3: what's the well, good shit. The whole life lesson for
8:03
Speaker 3: me is we've had this conversation before, but how the
8:07
Speaker 3: markup on women's product versus men's products is just diabolical.
8:12
Speaker 1: If you look at literally a.
8:14
Speaker 3: Plain white tea from a men's wear brand versus a
8:17
Speaker 3: women's wear brand, you very often see price discrepancies, with
8:21
Speaker 3: the men's wear being.
8:22
Speaker 1: A lot cheaper.
8:23
Speaker 3: So if you're looking for basics that are just a
8:25
Speaker 3: wardrobe basic, shop it from men's wear brands and under
8:29
Speaker 3: the Consumer Protection website from the Parliament of Australia, it
8:33
Speaker 3: says research shows that pink tax is costing women on
8:38
Speaker 3: average one thousand, three hundred dollars more than men on.
8:42
Speaker 1: Products per annum.
8:44
Speaker 3: And this is products that are substantially similar goods and
8:48
Speaker 3: all services. Fuck I crazy, no, cue the comments, don't
8:56
Speaker 3: fucking care mate.
8:56
Speaker 2: But also, like Jason, if you want to buy a
9:00
Speaker 2: white T shirt from Glassons, you can, yeah go get
9:05
Speaker 2: the tank air top if you play the mark up,
9:09
Speaker 2: be my guess, Hey, my guess.
9:11
Speaker 3: And like you can put in so many examples of
9:13
Speaker 3: raises and toothbrushes, like a fucking pink toothbrush is more
9:17
Speaker 3: just because it's pink. I love it.
9:18
Speaker 4: Solid life lessons across the board.
9:20
Speaker 3: Shall we get into the episo, Let's do it.
9:22
Speaker 2: I hate so Zoe. The work that you do is
9:26
Speaker 2: incredible but you have mentioned that your own relationship with
9:31
Speaker 2: food and exercise has evolved over time.
9:33
Speaker 3: So can you talk.
9:34
Speaker 2: Us through your experience and your qualifications and how you
9:38
Speaker 2: got into this industry in light of work.
9:39
Speaker 4: Yeah, it's a great question having them together because they're
9:44
Speaker 4: the same. So I think, like even more recently, something
9:49
Speaker 4: that I've come to terms with is that I don't
9:51
Speaker 4: think I would have even been a dietician if it
9:53
Speaker 4: wasn't for the fact that I had a needing disorder.
9:56
Speaker 4: Myself just becomes like your fixation. You think about nutrition
9:59
Speaker 4: as like you special interests, but it's really just because
10:01
Speaker 4: you're so fixated on food. So that's what led me
10:04
Speaker 4: to study nutrition in the first place, and that was
10:07
Speaker 4: like a bachelor degree, and then went on to do
10:09
Speaker 4: a master's in dietet eggs.
10:12
Speaker 3: And that's where I'm always so impressed on someone you
10:16
Speaker 3: should be because.
10:17
Speaker 4: It's hard would never go.
10:21
Speaker 1: Back, I could get like hard eyes.
10:22
Speaker 4: I'm like, I always throw it out there because it's.
10:25
Speaker 3: You should you should get like.
10:28
Speaker 4: I have a master's degree. Yeah, literally, And during that
10:33
Speaker 4: was when it became a lot more like nutrition focused
10:35
Speaker 4: and like dietet eggs, which if people don't know the difference.
10:38
Speaker 4: Like dietitians are medically trained, so we can understand how
10:43
Speaker 4: to work with acutely or chronically ill people as opposed
10:46
Speaker 4: to say a nutritionist or like a health coach or
10:49
Speaker 4: something like that. So through that, I just learned more
10:51
Speaker 4: and more about how I was affecting my body, how
10:55
Speaker 4: little I was eating and like overexercising, And that's when
10:58
Speaker 4: I sort of started to work on my own relationship
11:01
Speaker 4: with food. And then that sort of full circle made
11:05
Speaker 4: me want to specialize in eating disorders, which is not
11:06
Speaker 4: what I went you need to do. I wanted to
11:09
Speaker 4: kind of like I thought I'd end up working weight loss,
11:11
Speaker 4: which is a total polar opposite. And then like that
11:13
Speaker 4: personal experience is what drives that passion.
11:17
Speaker 1: I guess, yeah, yeah, that's incredible.
11:20
Speaker 2: But like IL said at the top, like so much
11:22
Speaker 2: of this and a lot of people's relationship with food
11:25
Speaker 2: and exercise and diet is emotion based. So as well
11:30
Speaker 2: the fact that you have had that lived experience, I'm
11:33
Speaker 2: sure you can approach so many of the things that
11:35
Speaker 2: you do day to day with so much empathy as
11:37
Speaker 2: well as like the wealth of knowledge that you have
11:40
Speaker 2: through your degrees and through your work.
11:42
Speaker 4: Definitely, whenever we do extra study or training or anything
11:47
Speaker 4: in eating disorders in particular, it's a mental health condition.
11:50
Speaker 4: It's not necessarily like a food thing. Really. Yeah, it's
11:54
Speaker 4: just theory. But whenever I'm working one and one with people,
11:56
Speaker 4: I can kind of put things into words that they
12:00
Speaker 4: can't or like it just it gives a total different
12:03
Speaker 4: level of care. Yeah, to be like I get it,
12:06
Speaker 4: like I understand on paper different we say, like in
12:10
Speaker 4: the eating disort of land. Every person's different in every
12:12
Speaker 4: eating disort of difference. Yeah, every time. It's like a
12:15
Speaker 4: totally different think.
12:17
Speaker 1: One hundred percent.
12:18
Speaker 3: And if anyone is feeling like they're overwhelmed or feeling.
12:22
Speaker 1: Like they can relate to that.
12:24
Speaker 3: We will also share some resources below in the show notes,
12:28
Speaker 3: so we've had you on the show. I kind of
12:30
Speaker 3: mentioned this at the top because health is one of
12:34
Speaker 3: the most popular and when I say popular, I mean
12:38
Speaker 3: frequent news resolutions, with almost one in three Australians aiming
12:42
Speaker 3: to improve their fitness or eat healthier in twenty twenty six.
12:46
Speaker 3: And while these girls girls, while these goals can be motivational,
12:52
Speaker 3: the way we set them can shape how supported and
12:55
Speaker 3: empowered we feel along the journey. So my question is,
12:59
Speaker 3: what are three thing you would not do to get
13:01
Speaker 3: healthier in twenty twenty six?
13:02
Speaker 4: Yes, as if you, but oh, pick three. They're things
13:07
Speaker 4: that people are doing when they come to me. And
13:09
Speaker 4: then first things that will work on. But the first
13:12
Speaker 4: is to try not to focus on avoiding things when
13:16
Speaker 4: it comes to food. So don't make resolutions or goals
13:19
Speaker 4: around never having sugar, never eating takeaway, because it's that
13:24
Speaker 4: restrictive mindset that's one percent going to lead to guilt, anxiety,
13:29
Speaker 4: stress around food. You're limiting your experience as well. So
13:33
Speaker 4: that's one big one I not to focus on what
13:35
Speaker 4: to avoid. The second is to not jump on whatever
13:39
Speaker 4: diet's going to be trending. I've been watching videos of
13:42
Speaker 4: people like predicting trends, but I can't predict it anymore.
13:46
Speaker 4: People are out here doing some crazy shit, so nothing
13:50
Speaker 4: shocks me. Yeah, they don't work. We know diets don't work. Again,
13:54
Speaker 4: it's that restrictive thing. But you need to find something
13:57
Speaker 4: that's going to work long term, and that's going to
14:00
Speaker 4: work for you, like it just fits into your life.
14:02
Speaker 4: If you're doing something that's hard, it's never gonna stick.
14:06
Speaker 4: And so what's the point of doing it for three months.
14:08
Speaker 4: It's not a long time. It's not gonna make any
14:11
Speaker 4: change in your health. So definitely don't jump on the diatrens.
14:15
Speaker 4: And the last and definitely most important for me is
14:17
Speaker 4: to not make any resolutions or goals around weight loss
14:20
Speaker 4: because automatically like that doesn't necessarily mean health We can
14:26
Speaker 4: lose weight in really unhealthy ways. If your focus is
14:29
Speaker 4: to get healthier, weight loss doesn't automatically equate to that.
14:33
Speaker 4: We want to actually focus on healthful behaviors. You're just crazy.
14:36
Speaker 3: As we read a start and it was that twenty
14:38
Speaker 3: seven percent of Australians have a news resolution to lose weight.
14:42
Speaker 4: Yeah, that doesn't surprise me, and it would be there
14:44
Speaker 4: every year for you know that you've done that five
14:46
Speaker 4: years in a row and have you lost weight?
14:47
Speaker 2: No?
14:48
Speaker 4: Maybe change it up a little bit, yes, yeah.
14:50
Speaker 3: So on the flip side of that, what are three
14:53
Speaker 3: things you would do to get healthier in twenty twenty six.
14:55
Speaker 4: Yes, so kind of like I guess a bit the opposite.
14:59
Speaker 4: I suppose to avoiding things, focus on what you can
15:03
Speaker 4: be doing or can be having. We're in the Dietitian land,
15:06
Speaker 4: like to talk about nutrition by addition, you know, working
15:09
Speaker 4: one on one with people, we're never really going you
15:11
Speaker 4: shouldn't have this, shouldn't have that, We actually go okay,
15:13
Speaker 4: well missing a bit of color, you know, So making
15:17
Speaker 4: goals around Okay, I don't eat a lot of color.
15:20
Speaker 4: I don't have enough water, or maybe I should try
15:22
Speaker 4: to get two liters of water in a day. Maybe
15:24
Speaker 4: I should have one color and three of my meals
15:26
Speaker 4: a day. Or if you are eating a lot of takeout,
15:29
Speaker 4: cook from home three nights a week, like what you
15:32
Speaker 4: should be doing instead of avoiding is always a good one.
15:36
Speaker 4: I like that.
15:36
Speaker 1: Nutrition by addition is that it Yeah.
15:38
Speaker 4: It's like the golden standard of dietitians. That's what we
15:42
Speaker 4: try to do.
15:43
Speaker 3: While I like, wow, that isn't good shit zoeing.
15:50
Speaker 4: So people are like that though, and it makes so
15:52
Speaker 4: much difference because you are more likely to stick to
15:55
Speaker 4: it if it's something you're doing as opposed to something
15:57
Speaker 4: you have to take away. So that's number one. Number
16:00
Speaker 4: two is to find movement that you actually like. Don't
16:04
Speaker 4: jump on trends just because they're trending. If you hate running,
16:06
Speaker 4: don't run, just don't do it like it's okay. You're
16:09
Speaker 4: not missing out on anything. If you don't like going
16:14
Speaker 4: to a gym or structured training and you want to
16:17
Speaker 4: dance or walk or pilates or like, find something you like.
16:20
Speaker 4: The point is movement always, and if you're going to
16:23
Speaker 4: stick to it, then that's the movement you should be doing. Like,
16:26
Speaker 4: you get so much more out of movement then weight loss.
16:30
Speaker 4: Try to see it as like mental health making friends.
16:33
Speaker 4: All of my friends have been from that, So, yeah,
16:37
Speaker 4: movement's good. And the third is to eat enough. It's
16:42
Speaker 4: the most important thing you can do for your health.
16:44
Speaker 4: It's highly likely going to be the thing that's going
16:47
Speaker 4: to work on your blooting. And if you're missing your period,
16:50
Speaker 4: and if you have hair loss or you struggle to
16:52
Speaker 4: grow hair or you know, and you're not eating enough,
16:55
Speaker 4: that would be the first thing I would address. Underway.
16:57
Speaker 4: It's just calories enough, calories.
16:59
Speaker 2: That's it.
17:00
Speaker 3: For those who feel like they've tried a lot of
17:03
Speaker 3: different things, They've done a polarates class, they've gone to
17:06
Speaker 3: the gym, they've tried running, and they're just like, I
17:10
Speaker 3: just don't like any of it.
17:12
Speaker 1: What's your advice for that?
17:14
Speaker 4: Yeah, then that does happen, Yeah, it does happen. It's
17:17
Speaker 4: where we then need to set like achievable goals with
17:21
Speaker 4: exercise because it is, honestly, it is really important for
17:25
Speaker 4: your health. We know that we have mountains and mountains
17:27
Speaker 4: of research to support that. It gives you a little
17:29
Speaker 4: bit more wrigal room with your diet as well, which
17:32
Speaker 4: is always nice. But can you commit to two strength
17:35
Speaker 4: training days a week?
17:36
Speaker 3: Yeah?
17:36
Speaker 4: Can you garden? Can you do tools? Go for a
17:41
Speaker 4: school and especially with older adults as well.
17:44
Speaker 3: But looking at it not like a but it's like yeah,
17:49
Speaker 3: movement movements all the time?
17:52
Speaker 1: Yeah, oh that's cool.
17:53
Speaker 2: Ye. Now that's such a good perspective as well, because
17:56
Speaker 2: it could be like could you walk to a bus
17:59
Speaker 2: station that it's like us stop, that's a little bit
18:01
Speaker 2: further away than the way you usually do. Yeah, take
18:03
Speaker 2: the stairs instead of the lift. Circling back to's goals,
18:07
Speaker 2: what's the difference between setting a resolution from care versus
18:12
Speaker 2: setting one and from criticism?
18:14
Speaker 4: I love this question because it does make a really
18:16
Speaker 4: big difference. What we know about behavior change and have
18:19
Speaker 4: a lot of research to support, is that shame is
18:22
Speaker 4: not a good motivator for change. People use it all
18:24
Speaker 4: the time, and that's a lot of people like even
18:28
Speaker 4: fitness influences and like maybe less good ones. Let's just say, uh,
18:35
Speaker 4: use that as a you know, how they market it,
18:37
Speaker 4: that's how they draw people in. It's very critical, it's
18:40
Speaker 4: very like back and wide and yeah, you need to change.
18:43
Speaker 4: It's very like shame driven, but we actually know that
18:46
Speaker 4: that doesn't lead to change. What does lead to change
18:49
Speaker 4: is a sense of achievement or feeling good with something,
18:52
Speaker 4: or feeling good about yourself. So setting resolutions that are
18:55
Speaker 4: sort of achievable is definitely good and focused on like
18:59
Speaker 4: actually taking care of your rather than going I hate
19:01
Speaker 4: that about myself. I want to change it entirely. I
19:04
Speaker 4: have to, or else I'm not deserving or I'm not
19:06
Speaker 4: worthy until I do that, as opposed to being like
19:10
Speaker 4: I maybe would like to have more friends that would
19:14
Speaker 4: serve me really well and then making things around that
19:17
Speaker 4: as opposed to I need to lose weight. Yeah. So yeah,
19:24
Speaker 4: I think like remembering that if you really do want
19:28
Speaker 4: that thing, having it driven by care and self care
19:32
Speaker 4: is always going to actually lead to you accomplishing it,
19:34
Speaker 4: as opposed to having it driven from a shameful point.
19:38
Speaker 3: Yeah. Can you give us an example of a resolution
19:43
Speaker 3: that's from care and a resolution that's from criticism, and
19:46
Speaker 3: show us the difference.
19:47
Speaker 4: Yeah, around sort of like the same thing always, Like
19:50
Speaker 4: the weight loss ones are coming from criticism. I always
19:53
Speaker 4: ask people what do you actually want? It's not weight loss?
19:57
Speaker 4: What do you want that you think loss is going
20:00
Speaker 4: to give you? That's an important question to ask yourself always.
20:05
Speaker 4: If it's feeling more confident, you can do that without
20:09
Speaker 4: way loss. So perhaps re shaping that goal into something
20:13
Speaker 4: that's about confidence. Maybe it's like next time you go
20:16
Speaker 4: into the store and you see something that looks cute, Yeah,
20:19
Speaker 4: I can it with that. I can't wear that's late
20:20
Speaker 4: lose weight, try it wear it. So like pushing yourself
20:24
Speaker 4: a little bit out of your comfort zone. So I
20:26
Speaker 4: get like asking yourself what it is you actually want
20:29
Speaker 4: from that as opposed to what you think it's going
20:32
Speaker 4: to give you, because it won't give you that, I promise. Yeah,
20:35
Speaker 4: that's a good point.
20:37
Speaker 3: How does diet culture sneak into goal setting language without
20:41
Speaker 3: us even noticing?
20:42
Speaker 4: Yeah, it's sneaky. Yeah, it's just sneaky girl, diet culture.
20:46
Speaker 4: It's always when it's more restrictive or very like black
20:48
Speaker 4: and white do or don't. There's no balance in there.
20:53
Speaker 4: So when it's like never have this or avoid this,
20:57
Speaker 4: or have to lose x amount of weight or those
21:01
Speaker 4: sorts of things, as opposed to like I would like
21:04
Speaker 4: to do this more, I would like to reduce this
21:06
Speaker 4: behavior or that sort of stuff. So I think it's
21:09
Speaker 4: it's always like when it's really black and white.
21:12
Speaker 3: Yeah, yeah, what do you think of those?
21:16
Speaker 2: Well? I say these on TikTok all the time, but
21:18
Speaker 2: it will be like start on January.
21:22
Speaker 3: Things, Oh my god, I hate this and look and
21:25
Speaker 3: look like this by March twenty ten weeks, we're starting
21:30
Speaker 3: twenty ninth of January, let's fucking go. Yeah.
21:34
Speaker 2: And it's usually like those sorts of challenges and content
21:38
Speaker 2: pieces that.
21:38
Speaker 3: Like seventy five hard Yeah, what do you think about?
21:40
Speaker 3: Seventy five hards?
21:41
Speaker 4: My favorite thing. I think it depends who's doing it.
21:44
Speaker 4: That's the problem with this kind of content is the
21:46
Speaker 4: argument that people always make. People that make this kind
21:49
Speaker 4: of stuff is always like, well, I'm not making it
21:52
Speaker 4: for everybody, but you don't get to decide who sees
21:54
Speaker 4: your posts. And the problem is there are really vulnerable
21:58
Speaker 4: people on there, right, people that are better My life
22:00
Speaker 4: is seventy five hard. I was there, and then if
22:03
Speaker 4: I saw that, I would be like, I'm not doing
22:05
Speaker 4: it hard enough, and you just go further down the
22:07
Speaker 4: rabbit hole. So it's like, it's not that it's harmful
22:09
Speaker 4: for everybody, but there are a lot of people that
22:12
Speaker 4: it's harmful for. And you don't get to decide who
22:14
Speaker 4: sees your content. You can't be so black and white
22:17
Speaker 4: because people are going to take that and be like,
22:19
Speaker 4: well that's me.
22:20
Speaker 2: Yeah.
22:20
Speaker 1: Maybe I shouldn't be succeeding off failure.
22:21
Speaker 4: Yeah, yeah, I shouldn't be doing that. Maybe I should
22:23
Speaker 4: be doing that. Maybe I need to take the supplement,
22:25
Speaker 4: Maybe I need to like and you just like and
22:27
Speaker 4: it's spiral every second.
22:30
Speaker 3: Yeah, yeah.
22:31
Speaker 5: Yeah.
22:32
Speaker 3: So it's more about embracing rituals rather than challenges.
22:37
Speaker 1: Yeah yeah, yeah.
22:38
Speaker 4: The daily habits always outweigh the random stuff.
22:42
Speaker 3: Well, how can people set goals and daily habits that
22:45
Speaker 3: focus on strength and energy and ritual rather than perfection.
22:51
Speaker 4: Yeah. I think the biggest thing is that it needs
22:56
Speaker 4: to fit into your life. So something that I always
23:00
Speaker 4: talk about is can you do it at your worst?
23:04
Speaker 4: When you set a goal?
23:07
Speaker 3: Literally it's yeah, Sally's brain just melted out.
23:11
Speaker 4: Of it, and you go, yeah, I can do that.
23:15
Speaker 4: I can do it when I'm ovulating, when I'm high,
23:18
Speaker 4: eight hours of sleep, I'm hydrated, and no one's pissed
23:21
Speaker 4: me off. Yeah I can do it.
23:22
Speaker 2: Then how.
23:26
Speaker 4: Do you feel like that?
23:29
Speaker 5: Yeah, so it's not gonna happen, right, But if you
23:34
Speaker 5: can do it when you're you know, deep in period
23:38
Speaker 5: bloat and you know premensal syndrome symptoms, and when you're
23:42
Speaker 5: tired and whatever else, it is overstimulated and like it's
23:46
Speaker 5: going to stick.
23:47
Speaker 4: So trying to think about like can you do it
23:48
Speaker 4: at your worst? You can't ask yourself, Yeah, I can
23:51
Speaker 4: do this at my best. I can do it, because
23:52
Speaker 4: you just that's gonna be gone by the end of
23:55
Speaker 4: the week. It's not coming back.
23:59
Speaker 3: Like, how do you be more gentle with yourself? Right
24:02
Speaker 3: when you are building those habits and you are day
24:07
Speaker 3: one of your period and yeah, your fucking boss just
24:11
Speaker 3: sent you an email that you're like I fucking hate you,
24:13
Speaker 3: and like you are at your worst, you are and
24:16
Speaker 3: you and you don't want to show up. How can
24:18
Speaker 3: you be gentle with yourself in those moments and also
24:20
Speaker 3: not completely throw on the tower because.
24:23
Speaker 1: That's something that I do.
24:24
Speaker 3: Right, If I fall out of a habit, it's going
24:27
Speaker 3: back for like another six months.
24:29
Speaker 4: Yep. You honestly like it sounds really boring and like annoying,
24:34
Speaker 4: but you just like you have to just get back
24:36
Speaker 4: to it.
24:36
Speaker 3: Yeah.
24:37
Speaker 4: That's why that all or nothing mindset is so unhelpful,
24:40
Speaker 4: because you do, like things come up and you're never
24:42
Speaker 4: going to do something every day for the rest of
24:43
Speaker 4: your life. It's just not feasible at all, and so
24:47
Speaker 4: you are going to fall off and you just need
24:50
Speaker 4: to get back on. Yeah, you just need Yeah, of
24:53
Speaker 4: course I'm not going to do that today.
24:54
Speaker 3: Yeah, of course.
24:55
Speaker 1: Stroke shit, what would I tell my smorrow?
24:57
Speaker 4: Yeah, how to say if my friend came to me
24:59
Speaker 4: and was like, I don't want to go to the
25:01
Speaker 4: gym today. I feel discussing, I have no energy, Like
25:04
Speaker 4: I'm not I can't do that. Go to morabib. It's
25:07
Speaker 4: all good next still be there. It doesn't mean now
25:11
Speaker 4: you've failed forever, Like honestly, just like get out of
25:15
Speaker 4: your head. Stop being a silly goose.
25:17
Speaker 3: Like that is share logic, Yeah, logic logical.
25:23
Speaker 4: I always like tell the people that I work with
25:25
Speaker 4: just like, look at it. Logically, it doesn't make sense
25:27
Speaker 4: to just quit because you've missed one day.
25:29
Speaker 1: I feel like it all right to my word of you.
25:33
Speaker 4: Logic.
25:34
Speaker 3: I think I really like that.
25:37
Speaker 2: And we do know that tracking your goals and writing
25:40
Speaker 2: down your goals can increase your chances of reaching them
25:44
Speaker 2: by thirty three percent. But as we did mention before,
25:48
Speaker 2: some hell tracking tools or apps can be quite triggering
25:52
Speaker 2: or problematic. So what can the chickis use instead to
25:57
Speaker 2: track progress and actually stick to their goals in a
25:59
Speaker 2: way that's and not harmful.
26:01
Speaker 4: Yeah, there's a lot of unhelpful ones. It can be
26:04
Speaker 4: really harmful anything that's sort of focused on calories a thing.
26:07
Speaker 4: Just avoid that entirely. It's just a rabbit hole you're
26:09
Speaker 4: gonna slip down and never come out of. Good old
26:11
Speaker 4: fashioned pen and paper. Write it down, write your goals down,
26:15
Speaker 4: check in with them. Writing down's fun. Make it fun.
26:17
Speaker 4: Get colored pens, get a cute little journal, book stickers,
26:20
Speaker 4: I don't know, like, make a colorful girl. You we're
26:22
Speaker 4: just girls at the end of the day. Make it excited,
26:25
Speaker 4: camber like.
26:26
Speaker 3: Yeah, habit track is also really great.
26:30
Speaker 4: So like you can then look at, say you have
26:32
Speaker 4: like a column that's the habit. It might be like
26:34
Speaker 4: drink two liters of water, train three days a week,
26:37
Speaker 4: I don't know, something achievable, and then you can color
26:40
Speaker 4: in whether you did it or not that week. Then
26:42
Speaker 4: when you look at that, you can look at it
26:44
Speaker 4: over months as opposed to individual days because debt. Some
26:48
Speaker 4: days are going to be in the red. But that's
26:49
Speaker 4: okay because then when you look at it, you go, okay,
26:51
Speaker 4: that's like seventy percent green, nailing it. That's absolutely nailing it.
26:55
Speaker 4: So think like that sort of stuff that you can
26:57
Speaker 4: zoom out look at. The big picture is always better.
27:01
Speaker 4: But yeah, fun like trackers and pens and papers, and
27:05
Speaker 4: not the apps. Some apps might be good. There's more
27:07
Speaker 4: things coming out, but not the one that we'll probably
27:10
Speaker 4: all thinking of. Yeah, that one's mean. It's really mean
27:13
Speaker 4: to me.
27:14
Speaker 3: Yeah, yeah, make it fun.
27:17
Speaker 4: Make it fun.
27:18
Speaker 3: What are some of the health and nutrition trends that
27:20
Speaker 3: people need to leave in twenty twenty five?
27:22
Speaker 4: A lot of fun. I think the main ones would
27:25
Speaker 4: probably be all the supplements, To be honest, they just
27:30
Speaker 4: keep coming and coming and they all do nothing. To
27:34
Speaker 4: be really honest, if you want to supplement with something,
27:38
Speaker 4: you need to go and see somebody. Not to be biased,
27:41
Speaker 4: but a dietitian is the best placed just sort of
27:44
Speaker 4: tell you what supplements. You can get a blood test
27:46
Speaker 4: and we can understand them and then tell you what
27:48
Speaker 4: you might need to supplement based on your goals and
27:50
Speaker 4: your current nutrition status, so what you're deficient in or
27:52
Speaker 4: not deficient in.
27:53
Speaker 1: Yeah, because that's where supplements actually help.
27:55
Speaker 4: When you have a deficiency, they are helpful. Like iron deficient, girl,
28:01
Speaker 4: Iron supplements great, not iron deficient, not going to do anything,
28:04
Speaker 4: just make it const randomly.
28:10
Speaker 3: Oh my gosh, supplement the.
28:12
Speaker 4: Powder, Like all of these supplements are just taking your
28:15
Speaker 4: money really, like you're better off trying to focus on
28:18
Speaker 4: diet truly. Like, I know that's a bit harder than
28:21
Speaker 4: taking a supplement, but it's cheaper. Actually that's where they work, right, Yeah,
28:26
Speaker 4: that's exactly right.
28:27
Speaker 3: It's like the supplements are a billion dollar industry because
28:30
Speaker 3: it's that quick fix of you don't do the next
28:32
Speaker 3: one in you know, nutritionally and healthy that's going to
28:36
Speaker 3: fuel your body.
28:37
Speaker 1: Just take this little pill and we do it for you.
28:38
Speaker 3: Yeah.
28:39
Speaker 2: Literally, And I also think we do have a bit
28:41
Speaker 2: of a misconception that it is harder than what it
28:45
Speaker 2: probably actually is to include some of those things in
28:48
Speaker 2: our diet or yeah, go to a nutritionists or dietian
28:52
Speaker 2: or your GP and get your blood work done and
28:54
Speaker 2: see what you're you're missing instead of somebody on TikTok
28:58
Speaker 2: who's never met you and never seen.
29:00
Speaker 4: And is making a commission off of that supplement.
29:02
Speaker 2: So we always finish these episodes by asking our guess
29:05
Speaker 2: what their biggest life lesson has been so far, But
29:08
Speaker 2: we wanted to ask you a question inspired by one
29:11
Speaker 2: of your Instagram posts last year. What's a reframed mentality
29:16
Speaker 2: that has completely altered your brain chemistry?
29:19
Speaker 4: There's so many, but I think like the one that
29:21
Speaker 4: comes to me personally is instead of thinking about exercising
29:26
Speaker 4: so I can eat, it's eating so I can exercise.
29:29
Speaker 4: That just like flipped a switch to me. Made me
29:33
Speaker 4: think about movement differently, and made me think about food differently,
29:36
Speaker 4: made me think about my body differently. It just felt
29:39
Speaker 4: like I was taking care of myself. But it also
29:41
Speaker 4: felt like I was kind of sleek and like, yeah,
29:43
Speaker 4: I'm eating this and I'm feeling better, Like it's mind blowing,
29:47
Speaker 4: performing better at the gym, like actually have energy, brain
29:51
Speaker 4: working period regular, not bloated like I was like, whoa, yeah,
29:56
Speaker 4: just got mechued together.
29:57
Speaker 3: That Actually it was actually just did something for Yeah,
30:02
Speaker 3: I just reframed mine live.
30:04
Speaker 1: Wow, we need like a zoom in.
30:10
Speaker 4: For about two.
30:11
Speaker 5: Seconds and we were like I hear by myself.
30:14
Speaker 3: It's that scene of like the Grinch when he like
30:16
Speaker 3: turns on like the sleigh and he goes, wow, that
30:21
Speaker 3: was me. That's where I just went yep, oh my gosh.
30:25
Speaker 3: Thank you so much, Zoe. You are literally incredible.
30:28
Speaker 1: I would love to know.
30:29
Speaker 3: Is there anything that you would put on a to
30:32
Speaker 3: buy list or not to buy list for twenty twenty
30:35
Speaker 3: six for the chicks that want to prioritize their health.
30:37
Speaker 4: Oh, might be controversial. It's like fitness trackers. I just
30:42
Speaker 4: in practice, I don't think that data is actually helpful.
30:48
Speaker 4: It kind of makes you disconnect a little bit from
30:51
Speaker 4: your body.
30:52
Speaker 3: So like your temperes track your steps and.
30:55
Speaker 4: Sleep yeah yeah, steps, calories and exercise. Oh, there's heaps
30:59
Speaker 4: of different HIV or all these different measurements that were
31:02
Speaker 4: all like you're just overcomplicating it, like how do you
31:05
Speaker 4: feel when you wake up? You're a good not good?
31:08
Speaker 4: Like checking back in with yourself and to buy a
31:13
Speaker 4: consult with the professional if you've got problems. Honestly, like
31:17
Speaker 4: that is where your money is best place. Yeah, go
31:20
Speaker 4: see someone who can actually ask you an hour's worth
31:24
Speaker 4: of questions and know what you need as opposed to
31:27
Speaker 4: scrolling and looking at things online that are just very
31:30
Speaker 4: broad or not you know, relevant to you at all.
31:32
Speaker 4: Like work with an individual, whether that be like a
31:34
Speaker 4: physiodiety shirt like Allied Health. We're great, we can. Really
31:38
Speaker 4: that's where you get that really significant change. Like all
31:41
Speaker 4: of this stuff that we've talked about today is very general.
31:44
Speaker 4: And if you're sort of you know, feeling ready to change,
31:46
Speaker 4: and you can do it on your own, but some people,
31:48
Speaker 4: if you feel stuck and you can't do it and
31:50
Speaker 4: you've tried and tried and your mindset's just not right.
31:53
Speaker 4: Like what we do is behavior change. That's our job.
31:56
Speaker 4: It's not just education. It's like were helping you make
31:59
Speaker 4: the change day to day so you can do them
32:01
Speaker 4: and you feel confident and like we can reassure you
32:03
Speaker 4: and valid aid and yeah, celebrate you and all that stuff.
32:07
Speaker 1: Do people need a GP referral to see a dietician.
32:10
Speaker 4: You don't have to have one It just depends on
32:12
Speaker 4: whether you want funding.
32:14
Speaker 3: Yeah.
32:15
Speaker 4: Yeah, So if you've got private health, you don't need one.
32:17
Speaker 4: If you just want to pay the just pay, get
32:19
Speaker 4: no rebates, you don't.
32:20
Speaker 1: You can get rebates through Medicare.
32:22
Speaker 4: Can get rebates through Medicare if you have like a
32:25
Speaker 4: chronic condition. Yeah, so something like type two diabetes, gut stuff,
32:32
Speaker 4: pcos that those sorts of things can come under that
32:33
Speaker 4: plan depends on the GP sometimes, and then there's an
32:37
Speaker 4: eating disort of Care plan specific which does actually entitle
32:40
Speaker 4: you to twenty sessions in a year compared to five.
32:44
Speaker 4: So if you do think you'd fit into that box,
32:46
Speaker 4: do do that because you get better care and then
32:48
Speaker 4: you get rebates. It doesn't cover the whole session, but
32:51
Speaker 4: you get rebates from Medicare like when you see a GP.
32:53
Speaker 2: Yeah. Yeah, that's incredible.
32:56
Speaker 3: Thank you so much. And for anyone who.
32:59
Speaker 2: Is listening to today's episode and is struggling with their
33:02
Speaker 2: relationship with food, exercise, or any of the topics that
33:06
Speaker 2: we discussed today, where else can people go for resources
33:10
Speaker 2: to support?
33:11
Speaker 4: Definitely Butterfly Foundation is great. They have a podcast. So
33:15
Speaker 4: when you guys we've listened to all your episodes, go
33:18
Speaker 4: down there for the fillers. I never know what to
33:20
Speaker 4: do when everyone out of your episodes, and.
33:25
Speaker 1: They're good.
33:30
Speaker 4: But taking over. They have like an Instagram and they
33:33
Speaker 4: do like a lot of research and surveys and stuff,
33:36
Speaker 4: so it's really interesting. They do like a bodykind survey
33:38
Speaker 4: all the time, which is like with youth and their
33:40
Speaker 4: body image, and it's always just very eye opening meets
33:42
Speaker 4: you feel less alone. And then they have like a
33:44
Speaker 4: Finder professional thing, so you can search up if you're
33:47
Speaker 4: looking for support. Same with the Australian New Zealand Academy
33:51
Speaker 4: for Eating Disorders. They actually are the ones that run
33:53
Speaker 4: the credential that I have, so you can actually look
33:55
Speaker 4: for people that have credentialed eating disorder clinicians so GPS, psychologists,
34:00
Speaker 4: dietitians and then Instagram. Instagram can be really great. I
34:04
Speaker 4: know it can be awful, but it can be so good.
34:06
Speaker 4: You just create an algorithm that supports whatever you want.
34:09
Speaker 4: So if you're wanting a better relationship with food, like,
34:12
Speaker 4: there's so many excellent accounts that you can follow, and
34:16
Speaker 4: if you need specific ones you can hit me up.
34:18
Speaker 4: I'm happy to send them new way that.
34:21
Speaker 3: I follow short list.
34:23
Speaker 4: Yeah, I have one I can send it absolutely, Yeah,
34:26
Speaker 4: because it's something I recommend to people all the time
34:28
Speaker 4: because you know, we're never gonna not be on this thing, right,
34:32
Speaker 4: It's not realistic, but we can use it better. Yeah.
34:35
Speaker 4: Fully addicted to it. Thank you so sorry.
34:38
Speaker 3: That's been incredibly helpful. You're incredibly smart and talented. Master's degree.
34:47
Speaker 3: I'm going to get sexy little baby tea with like
34:51
Speaker 3: red text on it.
34:52
Speaker 4: I have my mask like paras Hilton Vice. Yes, like that.
34:55
Speaker 3: Would make so much money. I'm so sorry, March. I
34:58
Speaker 3: don't have my master's, but I'm gonna make it. You do, Ah,
35:02
Speaker 3: I have an honors Yeah. Same if I said.
35:05
Speaker 1: Same, same people with masters we gets upset.
35:07
Speaker 2: Thank you so much for coming on the pod. It
35:10
Speaker 2: was incredible. Where can the chicks learn more about you
35:13
Speaker 2: and what you do?
35:14
Speaker 4: So most of the Instagram fueled by Zoe. That's where
35:16
Speaker 4: I am hanging out all the time. Lots of like
35:18
Speaker 4: recipe content and also just all the stuff we sort
35:21
Speaker 4: of talk about today and just life stuff too. Just
35:24
Speaker 4: being real amazing.
35:26
Speaker 3: Thanks Zoe and thanks to you chicks for having us
35:28
Speaker 3: in your ear holes. We absolutely love to be here.
35:31
Speaker 3: We love it.
35:32
Speaker 1: See you next. Tuesday, she keeps magic.
35:34
Speaker 4: Bye