Episode 12
If I Knew Then… Time Flies, Start Now
In this episode, I reflect on the perception of time and how it relates to pursuing your health and fitness goals. It’s important to be patient and stay consistent on your health journey and understand that progress doesn’t happen overnight but it does happen by having the right knowledge and support.
You don’t have to do this alone, and in this episode I talk a little about how as women especially, we feel like we have to figure everything out on our own when it comes to our health and that is simply not true.
I talk about some key steps to prioritize health, including self-care, setting boundaries, and cultivating gratitude for your body. I also share the value of investing in your health and discuss my 6 Pillars of Wellness approach.
Some key takeaways for this episode:
- Patience and consistency are key in achieving health and fitness goals.
- Seeking help and support can make your health journey much easier and more enjoyable.
- Prioritize self-care, set healthy boundaries, and cultivate gratitude for your body.
- Investing in your health is an investment in your future.
Doors are now open for Body Liberation Together, my 12-week mindset and metabolism intensive, designed to help you shake off the holiday season funk, reset your intentions, and re-establish healthy, sustainable habits so you can start the new year feeling like your best self.
If you decide you’re ready for next-level support to follow through with your goals, I hope you’ll join me in Body Liberation Together. This program only comes around once a year and we start the second week of January, 2024. There are also only 8 spots available, and registration closes on Jan. 5, 2023, so if you already know you need something like this, apply now to join us.
Interested in working with Jeannie one on one? Schedule a 30-minute Coffee Talk here.
Transcript
Hello again, and welcome
back to the nutrition edit.
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:I'm your host, Jeannie Oliver,
functional nutrition coach and
3
:certified personal trainer.
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:And I'm so glad you joined me today.
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:I hope you're having a wonderful holiday
season and have had some downtime to
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:rest and reflect on what I know has been
a really crazy year for so many of us.
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:2024 is just days away.
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:And as usual, the year absolutely flew by.
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:I'm not one for New Year's resolutions,
but I do like to take a little time at
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:the start of the year to set intentions
for what's to come and to think
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:about what I've learned and what I'm
thankful for over the last 12 months.
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:And something that I always end up
thinking about is the perception of time
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:and how three months or six months, or a
year can sometimes feel so far off, but
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:then when we look back, it feels like
the last year or five years or even ten
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:years have just gone by in an instant.
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:I just celebrated a big milestone birthday
and my friends and I were laughing
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:about how weird it is to be talking, you
know, about how long we've known each
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:other or reminiscing about things that
happened like 20, 20 plus years ago.
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:It's just bizarre.
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:Um, and I think that this perception of
time is particularly relevant when it
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:comes to pursuing our health and fitness
goals, you know, as a society, we are.
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:So used to instant gratification and
getting anything that we want by simply
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:tapping a screen or clicking a link.
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:And if we don't get results quickly
enough, we often abandon what we're
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:doing and look for the next quick fix
because it just feels too hard and
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:unfamiliar to be patient and really
settle into a process that takes time.
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:But if you can think about it in terms of.
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:how quickly the last year has gone by.
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:It can definitely help you realize that
if you can be a little more patient,
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:stay consistent with your efforts,
that that time is still going to fly
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:by and you can make so much progress.
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:A great example of this
is learning a language.
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:I have been personally trying to learn to
speak French for about three years now.
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:And let me tell you, it is one of
the most humbling, patience requiring
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:things that I have ever done in my life.
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:It may be the most humbling
thing I've ever done.
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:Um, and there have been so many times,
especially in the beginning, when I
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:was totally overwhelmed and it just
seemed like an impossible goal to
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:speak even the most basic French, let
alone become fluent in French, which I
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:still am not, , but I've been chipping
away at it and practicing every day,
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:even if it's just for a few minutes.
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:And now I'm to a place where
I can actually have a basic
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:conversation with a French speaker.
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:And I was even complimented on my
accent when we were in France this fall.
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:And people are no longer automatically
replying to me in English when
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:I speak to them in French.
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:So that is super exciting.
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:That was a huge win for me.
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:And I was.
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:I was really stoked, , when someone
complimented me on my accent
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:because that is a tough thing.
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:Those French R's are a
bear, let me tell you.
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:, and at the end of the day,
speaking a language, yes, it's
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:incredibly challenging, but it's
really just learning a new skill.
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:And the same is true about
creating a healthy lifestyle.
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:You're just learning new skills and
thankfully, these skills when it comes
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:to, you know, nutrition or fitness,
your relationship with food, these are
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:a heck of a lot easier to master than
learning a new language, and you can
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:do that a lot more quickly than learning
a new language, especially as an adult.
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:It's easy to learn languages
as a kid, but when we start
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:as adults, it's a lot tougher.
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:but yeah, choosing healthy
foods, it's a skill.
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:Grocery shopping is a skill.
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:Cooking is absolutely a
skill and it's actually a lot
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:easier than most people think.
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:Um, an easier one to learn too.
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:It's also a skill to learn what your
body is trying to tell you and how
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:to care for yourself emotionally
and physically, instead of just.
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:anesthetizing with like sugar or
bread or alcohol, for example,
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:um, these are all just skills.
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:So what I think many people see as
being disciplined and motivated,
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:more likely it's just a matter of
learning and practicing new skills and
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:allowing yourself to be a beginner.
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:Um, if you're familiar with Mel
Robbins, she talks about this a
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:lot, like allowing yourself to
be a beginner because If you're a
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:beginner, it's okay to make mistakes.
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:It's okay to, you know, learn as you
go and not be masterful at something
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:yet, because you're just a beginner.
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:You're learning.
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:And really, all of us are
beginners on some level at
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:some point in our lives, right?
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:So, Allow yourself to be a beginner.
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:Don't feel like, well, I've got to do
this perfectly out the gate or not at all.
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:I really find too that that most
people, especially us women, we feel
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:like we should be able to figure out
our nutrition and fitness on our own.
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:We'll hire experts like mechanics
to fix our cars or a tax expert,
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:um, maybe an interior designer or.
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:Whatever other professional that we need
to help us with aspects of life that we
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:don't specialize in or where we are not
experts But when it comes to our well
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:being, we really feel like we know or
we should know what to do we shouldn't
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:And I totally understand this because
I was that way for a really long time
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:I spent all of my 20s and 30s on the
yo yo dieting hamster wheel because
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:I didn't know what I was doing And I
didn't know where to find answers about
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:what would work for my individual needs.
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:And you know, that was before
we had to access to just tons of
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:information on the internet too.
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:So it maybe wasn't as accessible as it is
now, but I actually think it's more of a
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:detriment to have all of this information
available to us because it's just.
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:Just overwhelming.
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:It's way too much.
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:And you know, I didn't even start on
my health and fitness journey until
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:my late thirties, and I often regret
not prioritizing my nutrition and
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:fitness earlier in life because I could
have saved myself a lot of heartache.
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:But the fact is that I wasn't ready until
I was ready, which was my late thirties.
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:And, and now I'm really grateful
that I started then when I did.
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:Because now at 50, my late 30s seems
so young, but you know, I just want to
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:say to any of you who are just starting
to prioritize your health, I wanted
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:to share with you like the main things
that I want to encourage you to do.
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:These are the things that I feel
like if I knew then what I know now.
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:You know, this is what I would do if I
could just jump in a time machine and
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:start on this whole process sooner.
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:So, I'm just going to read
off a quick list of these.
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:first, I would prioritize my sleep.
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:and my self care, and I
would learn to say no.
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:Those are kind of three different things,
but I feel like they're intertwined.
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:Sleep is so crucial, and it influences
so many things downstream, so I really
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:think that that is a big thing, that
as young people, we're working, we're,
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:you know, going out and having fun,
we're doing all these things, and sleep
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:isn't a big priority, but it really just
influences so much about the choices
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:that we make, and um, It's just a huge
needle mover, so that's where I would
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:start, and prioritizing self care versus
just burning the candle at both ends.
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:you know, learning to say no and set
healthy boundaries, that's a huge thing.
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:That can be a lifelong
quest for us, right?
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:Or a lifelong lesson.
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:Um, but next I would definitely
have taken more time to figure out
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:what was right for me, what worked
for me, in any aspect of life.
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:And then I would stay true to that,
regardless of others opinions.
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:This is not an easy thing to do, you know,
we are influenced by those around us.
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:We just are.
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:We care what they think.
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:We want people to, you know, we want
to please people, even if we're not
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:people pleasing to a problematic level,
like, you know, we want to make others
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:happy and comfortable and feel loved
and cared for and all these things.
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:We want to nurture people, um.
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:But I think learning how to do that in
a way that is healthy for all involved
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:and isn't to your own detriment, I
think is a really, really crucial thing.
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:So, and then figuring out what works
for you and that includes nutrition,
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:fitness, like what works for your body
versus what is the latest celebrity
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:doing or influencer or, you know, So and
so next door that may not work for you.
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:So figure out what works for you and then
really stay true to yourself Next I would
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:really cultivate Gratitude for my body
and all that it enabled me to do instead
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:of wishing that it looked different or
weighed less Again, easier said than done.
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:I still have my moments when I
wish my body looked different.
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:I don't like that I see wrinkles and
loose skin now where it didn't used to be.
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:I mean, bodies are bodies.
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:They're imperfect.
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:And we're always going to have things,
if we could wave a magic wand, that we
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:would change about ourselves, right?
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:That's just human nature.
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:Um, we may not have the face and body
that we would choose if we had, you know,
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:our perfect aesthetic choice to make.
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:But I think that learning to really Um,
you know, be grateful and thankful to our
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:bodies and to recognize and appreciate
what they do for us and what they allow us
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:to do is a really, really powerful thing.
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:Um, you know, and the next thing,
which also ties into this, I would
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:focus more on resistance training
instead of doing tons of cardio.
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:I mean, I grew up in the day and age where
it was all about aerobics and cardio,
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:and that was what you're supposed to do.
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:And the higher the
calorie burn, the better.
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:Well, turns out That's
really not the answer.
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:Yes, cardio is good for us.
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:It matters, but lean muscle mass
is everything like it is the best
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:thing that we can do for ourselves is
build the muscle mass and when I did
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:start strength training eventually
It helped me appreciate my body so
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:much more because I felt strong and
I could see progress every week.
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:Like I was lifting a little bit heavier
weight in this exercise or that exercise.
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:And it felt so, I felt more powerful.
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:I felt empowered versus just that
kind of disempowering, like, oh,
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:I have to punish my body more.
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:I have to work it harder,
um, make it smaller.
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:Like that whole mentality of just
trying to, you know, weigh less,
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:take up less space in the world.
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:I hate that.
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:If you've been listening to me for
any period of time, you know that
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:that is not what I am pushing here.
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:Um, you know, my hope for all of us as
humans, especially as women, is that
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:we can start to really embrace and
appreciate our bodies, honor our bodies,
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:learn to take care of them in a way
that nurtures us, like truly nurtures
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:us versus just, you know, the Band Aid
approach where We're eating things that
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:give us that kind of momentary pleasure,
but they're detrimental in the long term.
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:Um, you know, we're over exercising
or under eating, like all of those
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:things that are just really negative
and punishing to our bodies.
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:Those don't create a healthy relationship
with our bodies or with food and they're
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:not the key to happiness on any level.
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:Like they just make us miserable
and feel deprived and depleted.
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:And so.
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:Um, yeah, I think building strength
is one really great way to, um,
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:create that appreciation for
your body and to feel empowered.
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:And next I would focus on eating enough
of the right foods versus just counting
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:calories or macros because food is so
much more than calories or, you know,
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:grams of carbohydrate or protein or fat.
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:It is.
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:It is life.
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:It is nourishment for your cells,
for your brain, for your hormones,
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:like, you know, your bones, your
muscles, your skin, everything.
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:And growing up in the 80s, 90s, like,
you know, and still to this day.
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:The mainstream diet culture,
medical industry, it is all about
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:eating less, exercising more.
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:And that is really not the answer.
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:You know, yeah, calories matter to some
degree, macros matter to some degree,
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:but it's just part of the picture.
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:It's not, it's not the
whole, the whole pie, right?
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:So yeah, I would definitely my
focus from, you know, counting
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:calories or macros and focus more
on eating enough of the right foods,
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:specifically nutrient dense foods.
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:Next, I would diligently drink half
my weight in ounces of water daily.
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:You've heard me talk about this
before on a previous podcast
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:about water and hydration.
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:Um, but that's kind of the general
number to shoot for, half your
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:weight in ounces of water daily.
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:, that again, like sleep, being
hydrated can really have so many
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:positive downstream effects.
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:So.
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:That's something I would focus on.
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:And then lastly, I would get involved
in a community, specifically an active
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:community, be that one, um, with
dance, which is something that I love.
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:Dance communities are
often really, really cool.
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:Um, or a community around a sport.
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:My husband has an incredible
community, um, of water sports
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:people here in the Northwest, and
they're just wonderful people.
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:And having that kind of community, it
just provides a certain level of support
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:and camaraderie, accountability, you
know, fun, motivation, all of these
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:things that can help you stay consistent
with whatever it is that you're doing.
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:So have, you know, being involved
in an active community like
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:that can be a real game changer.
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:Um, and a really great way to just,
you know, make more friends and have
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:a better, stronger support system.
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:So that's something that I would
prioritize too as a younger person
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:because as someone who is more of
an introvert, introvert, excuse me.
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:I'm social, but I'm
definitely an introvert.
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:That is something that
I didn't prioritize.
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:Because I was just a
little bit more of a loner.
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:And truthfully, I kind of always
prided myself on being fiercely
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:independent, which I now know
wasn't necessarily the healthiest
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:thing in the world, emotionally.
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:But yeah, if I had it to do over
again, and something that's more
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:of a priority for me now, is to
definitely be involved in community.
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:And so, Those are kind of my main points,
but regardless of the stage of life that
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:you're in, it is truly never too late to
start taking care of your body and mind.
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:And I encourage you not to go
it alone, because it makes it a
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:lot harder than it needs to be.
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:So that's where that
community piece can come in.
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:Because there is so much free information
out there, uh, with the internet
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:these days, you know, we've got social
media, we've got online publications.
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:Um, we now all have access to
science journals and studies
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:and PubMed and things like that.
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:Um, it seems like it should be easy to get
the information and the guidance we need.
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:And yeah, it's easy to get information,
um, but not necessarily guidance,
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:but since it's out there and it's
so readily available, it can feel
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:frivolous to invest in hiring an
expert to help us with these things.
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:Um, but you know, with
all of this information.
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:free and readily available.
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:Much of it is actually
contradictory and confusing.
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:Sometimes it's downright false.
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:So it can be incredibly overwhelming
and difficult to know where to start
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:and what is even relevant for you.
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:I mean, I studied nutrition and
fitness for a living and even
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:doing this full time, I will
always, always have more to learn.
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:There's always new science
and information available.
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:And.
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:It's my job to filter out any BS
or to understand how it applies to
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:different populations like women
versus men or age groups, different
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:athletes, whatever it might be.
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:And if I didn't have that education
and the experience that I have, it
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:would be impossible to navigate this.
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:So the question to ask yourself is,
are you willing and able to make
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:it your full time job to get your
nutrition and fitness dialed in?
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:Or does it make more sense for you
to invest in working with someone
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:who can help guide you along the way?
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:Because that's what it is.
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:It is an investment.
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:It's an investment in your health
and your well being and it's
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:an investment in feeling and
looking the way that you want to.
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:Most importantly, I truly believe that
it's an investment in your future.
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:I don't know about you, but both
myself and so many of my clients have
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:aging parents right now and we're
seeing firsthand the consequences of
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:those parents not investing in their
health and it's a real wake up call.
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:It's hard to watch.
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:It's often heartbreaking because
we're seeing them, you know, lose
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:their cognitive function, um, their
personalities change, you know, it's,
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:they've lost mobility and freedom in
their lives and it's really upsetting.
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:But it's also a wake up call for
us because we kind of realize,
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:okay, you know, there may be some
genetic predispositions there that
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:we need to, um, work on, right?
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:Because we always say like genes load
the gun, but lifestyle pulls the trigger.
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:So just because you have a genetic
predisposition does not mean
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:that you are destined for that.
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:You know, genes are expressed or not
expressed, and we can actually have some
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:control over what genes are expressed by,
you know, making the right food choices.
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:you know, cultivating a healthy
lifestyle, taking good care of
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:ourselves, prioritizing things
like sleep and stress management.
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:So it's an opportunity, you know, when
we see these shifts in our parents to
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:go, okay, now it's really time to sort
of recalibrate and, and prioritize my
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:health at this, this stage in life.
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:And, you know, of course it's
not, it's not always cheap.
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:We were talking about investing in
getting help with your health, be
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:it with a doctor or with someone
like me, a nutrition coach, personal
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:trainer, whoever that may be.
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:But you know what?
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:That's what an investment is.
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:It's something that becomes more valuable
over time or the value increases over time
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:versus a liability, which depreciates.
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:Over time.
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:So an example, have you ever bought
something inexpensive and then later
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:wish that you had sprung for the
pricier, better, better quality option?
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:I know I have.
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:I've done this many times and I almost
always wish that I invested in the
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:better quality thing that would last
longer or give me better results.
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:Now, sometimes we simply just
don't have the resources to
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:choose that better option.
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:So we have to make do with
the more affordable thing.
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:That's okay, right?
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:There's a time and place for everything.
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:But often the cheaper thing ends up
costing us more time, more money,
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:and or more energy in the long run.
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:So it doesn't end up being worth it.
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:I mean, like your cheap, like fast
fashion t shirt that loses its shape
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:after two washings versus like that
one amazing, like high quality,
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:like 40 organic cotton t shirt.
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:that's going to last years
and still fit you perfectly.
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:we Americans are famous for this, right?
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:We go for quantity over quality.
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:Whereas Europeans shop very differently.
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:They have a very small wardrobe,
but they're high quality,
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:well made pieces that are more
timeless, maybe less, less trendy.
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:And they'll have those things for,
you know, decades, sometimes lifetime.
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:So.
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:Or lifetimes, they're often passed down
to their, their children and grandchildren
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:because they're just that good quality.
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:And I'll say that this happens
to me with clients when we're
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:talking about the health and, you
know, nutrition, fitness context.
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:Um, I will have an initial meeting
with somebody and it'll go well, but
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:they'll opt for a less expensive option.
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:Like maybe they'll go with a DIY app
based program or they'll choose to work
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:with someone maybe that's covered by
their insurance who, you know, maybe
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:they don't feel as, as good a fit,
but it's covered by their insurance.
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:So.
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:They want to give it a shot.
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:Totally makes sense.
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:I completely understand this.
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:And sometimes these things will work
really well for them and they don't
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:need the more kind of customized
approach and support that I provide.
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:But more often than not, these people
end up circling back to me after a year
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:or two, having had little to no success
with the app or, you know, the person
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:that they didn't feel was the great fit.
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:The.
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:You know, doctor's office
or hospital, whatever.
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:And they share with me that they wish
that they hadn't wasted their time.
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:Doing those things and they wish that
they had just worked with me when
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:we first met But I always tell them
look it really wasn't a waste of time
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:Because through that process they learn
something about what doesn't work for
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:them and what kind of support that
they really need and they wouldn't have
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:Known otherwise, right and it's kind
of it's really kind of like dating.
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:So The whole point of dating is that
when you date different people, you
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:learn what you do and do not want
in a partner, what's important for
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:you to feel loved and cared for.
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:Um, you know, do you have the same
value systems, all of these things.
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:And there may be heartbreak or
difficult lessons learned along the
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:way, but you're not wasting your
time if you're learning something.
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:The important thing is that, like, once
you know better, you make choices that
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:will serve you well, instead of making
the same mistakes over and over again.
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:Or the same choices that don't
serve you over and over again.
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:And I will tell you, you know, the clients
that I see who have the most success on
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:their health journey or achieving their
health and fitness goals are always
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:the clients who have tried everything.
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:You know, they've done the diets,
they've done the quick fixes, the
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:fads, pills, injections, whatever, etc.
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:And they've come to a realization
that nothing is really going to
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:change and they're not going to get
lasting results until they do the real
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:work of creating a healthy mindset.
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:And a healthy relationship with
their food and their bodies.
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:And the cool thing is that once
they do commit to this work, it's
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:so exciting to see their progress.
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:Um, I'm working with a woman right now and
she started working with me after really
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:hitting rock bottom with her health and.
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:When she committed,
she committed big time.
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:She really leaned into doing the
mindset work, and now she is making
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:breakthroughs left and right.
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:Even when she gets off track, she's able
to recalibrate and continue progressing
380
:more quickly and easily because she's
got the tools and the support she needs.
381
:So, and, you know, I don't know about
you, everyone is different, but I know
382
:for me, when I invest in something that
is a little bit of a financial stretch
383
:for me, I am so much more committed.
384
:I mean, I am bound and determined
to get my money's worth out of
385
:that and I will do the work.
386
:However, if I buy something
and, you know, business.
387
:Stuff is a prime example.
388
:I've done marketing courses or social
media courses or whatever kind of
389
:business course that I've looked into.
390
:And there's some that I have purchased
that have been really inexpensive.
391
:And guess what?
392
:Those are the ones that I haven't
done because they kind of, it wasn't
393
:really a big investment for me.
394
:It was sort of a throwaway item
that if I didn't do the work,
395
:it was kind of like no big deal.
396
:Oh, well.
397
:And I.
398
:It's not to say that they
weren't fantastic programs.
399
:I maybe could have gotten so much
out of that and had real success
400
:with it, but because it wasn't an
investment for me, I didn't take it
401
:as seriously and I didn't do the work.
402
:Whereas, you know, the more expensive
coaching that I've invested in for
403
:myself, business coaching or otherwise.
404
:I tell you, I have shown up for
that and I have done the work.
405
:So this is another example of
how an investment, um, while it
406
:can feel big at the time, it will
actually grow in value over time.
407
:It'll pay off in spades if
it's the right one for you.
408
:And you know, sometimes It's
not the right investment.
409
:So you have to kind of know
that and really listen to
410
:your gut instincts about it.
411
:Um, and I am a huge proponent of shopping
around, you know, figuring out what
412
:feels right, what resonates for you.
413
:I, um, you know, always talk with
people before they sign up to work
414
:with me, unless it's something small,
like one of my DIY programs because
415
:I want to make sure it's a good fit.
416
:I'm not doing you any favors or myself
any favors by just You know, taking your
417
:money and you're not getting any results.
418
:That's the last thing that, that I want.
419
:Any coach that has integrity
would feel the same way.
420
:Um, you know, in a lot of my, my peer
circles and people that I work with,
421
:other coaches, they all feel the same way
that they would rather, you know, make
422
:less money and work with fewer people
who are really right for them or really
423
:good fit who they can truly help versus
help a larger volume of people, , who
424
:aren't necessarily the right fit because.
425
:They're not going to get the results
because they're not right for you
426
:or you're not right for them, right?
427
:So anyway, I wanted to share with
you guys doors are now open for my
428
:once yearly group coaching program
It's called body liberation together,
429
:and I only have a few spots left.
430
:This is a small group That I just run in
January and it's a really great option
431
:if you like the energy and accountability
of a group It's more affordable than
432
:coaching one on one with me and this Well,
this program, it's focused on mindset and
433
:metabolism, but it's designed around my
six pillars of wellness, which I'm going
434
:to share with you in a couple of minutes.
435
:So it's really a whole person approach
versus just the typical, you know,
436
:counting calories and macros, working
out X number of times a week program.
437
:That's really common in the new year,
um, which is what most people offer.
438
:And.
439
:That's fine, that's totally
right for some people.
440
:It's just not my approach.
441
:you know, I want you to learn
to eat in a way that really
442
:nourishes your body and soul.
443
:I'm providing all the tools
that you need to do that.
444
:You get four weeks of meal plans
with shopping lists included, so
445
:there's no guesswork involved.
446
:Um, and really the goal of this
Not just this program, but all of
447
:the work that I do with clients.
448
:My goal is to help you learn a way
of eating and of working out and just
449
:living every day that is not just
Helping you to achieve your goals.
450
:It's not just getting new results,
but you can step back and go Yeah,
451
:this might take a little thought and
effort But I'm still enjoying my life.
452
:This is doable for me.
453
:I don't feel deprived all the time.
454
:I'm not hungry all the
time I'm feeling good.
455
:My energy is good.
456
:I'm sleeping well and I can eat
this way the rest of my life
457
:Like this is working for me.
458
:So that's always my goal for you and
You know, while meal plans can be
459
:great, especially at first, because
they provide some good structure and
460
:they give you a nice, um, kind of,
you know, resource for, for recipes.
461
:Flexibility, excuse me, flexibility is
actually really crucial when it comes
462
:to creating a lifestyle and a way of
eating that's sustainable for you.
463
:So, you're also going to learn how
to eat in a way that serves you well,
464
:even if you're traveling or eating out.
465
:Because it's just not practical
to always follow a meal plan.
466
:I mean, what are you going to do if
you're on a cruise ship or you're
467
:eating at a friend's house or
you're, you know, on vacation on an
468
:airplane, um, you need to learn tools.
469
:And ways to make choices that serve you
well, regardless of what setting you're
470
:in, so that you're going to learn.
471
:And I teach that in my one on one
work as well, and even in some of my
472
:online DIY, like, self study programs.
473
:So, yeah, so I want to quickly just cover
my six pillars of wellness to give you an
474
:idea of my approach and how I work with
both my groups and my one on one clients.
475
:So mindset is always the first thing
that we're going to start with.
476
:This is number one.
477
:, in this program we start by working on
mindsets and helping you get in touch
478
:with your body, help you cultivate a
healthy relationship with your food
479
:because your brain is driving the bus.
480
:So having the right mindset is really
the foundation for creating a healthy
481
:lifestyle and making lasting changes.
482
:And this includes , your thoughts, your
self talk, as well as your beliefs about
483
:who you are and what you can or cannot do.
484
:Because often the stories that
you tell yourself are what holds
485
:you back from reaching your
goals or making real changes.
486
:So we always start with the mindset.
487
:Next stress management.
488
:This is a big one.
489
:You know, we can't avoid stress, but
we can learn to manage it better.
490
:And nutrition plays a
really big role in that.
491
:Food can either be a source of stress on
your body, or a source of stress relief.
492
:And by eating and moving in ways that
support your nervous system, you'll
493
:find that you are less stress reactive.
494
:So, what I mean by that is that You may
find that the stressors in your life
495
:may not have changed, but they no longer
affect you as much as they do when your
496
:body is stressed out by inflammatory
food, too much alcohol and or caffeine,
497
:and too little or even too much exercise.
498
:And improving sleep is a really
big focus under this stress
499
:management umbrella as well.
500
:Because like I mentioned before, sleep has
so many, effects on every other aspect of
501
:your life, including, you know, appetite,
insulin sensitivity, um, what you crave
502
:or don't crave, your energy, obviously.
503
:So sleep is a huge, huge piece of this.
504
:Next is inflammation and Reducing
inflammation is really kind
505
:of about reducing the insults,
so to speak, to your body that
506
:often come from external sources.
507
:Um, examples of this would include like
reducing inflammatory foods, like High
508
:glycemic processed foods or foods with
toxic ingredients and then reducing
509
:toxic exposures to chemicals from
either agriculture or like personal
510
:and household products, for example.
511
:So reducing inflammation is a big thing.
512
:Um, another piece of this is actually
identifying and eliminating any
513
:foods that you're sensitive to or
reactive to because those can cause.
514
:It's a lot of inflammation
in your body as well.
515
:So that's the inflammation piece.
516
:Um, detoxification, I know people
kind of cringe when they hear the
517
:word detox and yeah, there's a lot
of quote unquote detoxes or cleanses
518
:out there that are total nonsense.
519
:But when I talk about detoxification,
really what I'm talking about is
520
:supporting your body's natural detox
pathways so that you can eliminate
521
:property properly, excuse me.
522
:That doesn't just mean, you know,
pooping regularly, that is part of
523
:elimination, and it's really crucial.
524
:But this also means, you
know, eliminating toxins.
525
:Like, that's part of what our bodies
do, is just eliminate stuff that we're
526
:exposed to in the air and, you know,
water, whatever, on a daily basis.
527
:And we need to have our organs
of detox, our detox pathways
528
:open in order to do that.
529
:We also need to detoxify
or eliminate hormones.
530
:We need to use our hormones and then
eliminate any excess or eliminate.
531
:used up hormones.
532
:So that's a really big piece.
533
:Um, your liver is a big organ of detox.
534
:And if your liver isn't
functioning, functioning optimally.
535
:It really can affect your energy
and cause weight loss resistance.
536
:It can cause hormone imbalances,
skin issues, all kinds of stuff.
537
:So the detoxification piece, we're
really looking at just kind of
538
:supporting your body's natural
ability to detoxify and eliminate.
539
:Um, and that again can have a really
big influence on your body's ability to.
540
:Burn fat, et cetera.
541
:Um, next is fitness.
542
:So movement is a really key
component of health for sure.
543
:Our bodies are designed to move.
544
:We're not meant to be as
sedentary as we are in the modern
545
:world sitting all the time.
546
:However, you don't have to become
a gym rat or spend hours of week,
547
:in the gym, , or hours working out.
548
:Ideally, a few hours a week total,
but really, you're going to learn to
549
:work out smarter and more efficiently
versus doing that kind of punishing
550
:exercise we talked about before.
551
:So when I talk about fitness, I'm
talking about really building strength,
552
:increasing lean muscle, because these
things will actually improve your
553
:metabolism or your metabolic health.
554
:They're going to support
healthy brain, healthy hormones,
555
:um, they're very anti aging.
556
:That's the fitness piece.
557
:Um, but wherever you are in your
fitness journey, you know, even
558
:if you're just in a place where
you're like, Hey, I'm just walking.
559
:Or, you know, maybe if you've got
any kind of, um, impediment or, you
560
:know, disability, anything that you're
struggling with that prevents you
561
:injuries, um, from moving in certain ways,
we're just, you know, going to meet you
562
:where you're at and help you get moving
in a way that actually works for you.
563
:And you can always build from there.
564
:So don't feel like, Oh boy,
she focuses on fitness.
565
:I've got to, you know, get in the gym and,
and spend an hour and a half every day.
566
:Nope.
567
:I love fitness.
568
:That's not how I work out either.
569
:So I'm all about efficiency.
570
:I want you to get the most bang for
your buck in a shorter time as possible.
571
:And then lastly, so, you know, nutrition
obviously carries through every aspect
572
:that we've talked about here, and
that's always going to be a focus.
573
:But blood sugar regulation is
one really key component of
574
:nutrition that I always focus on.
575
:I talk about this one a
lot, and it's really hard to
576
:overstate the importance of it.
577
:I mean, blood sugar regulation is the
key to preventing insulin resistance.
578
:And trust me when I tell you that you want
to avoid or prevent insulin resistance.
579
:Insulin resistance is often
happening long before.
580
:Your blood glucose readings will
actually look bad or before they
581
:will reach the pre diabetic range.
582
:So we want to address or prevent insulin
resistance before that ever happens.
583
:Now, the good news is that
type 2 diabetes is reversible.
584
:Now, I'm not a doctor, so I can't
diagnose or treat anything like
585
:that, but when it comes to your
nutrition, we can help you eat in a
586
:way that helps You become more insulin
sensitive and less insulin resistant.
587
:So that can actually
help with these things.
588
:But, you know, that's something that
you've got to address with a doctor first
589
:so that they can kind of monitor you, and
you can kind of track your progress there.
590
:a lot of people in the medical
community, specifically the functional
591
:medicine community, are referring to
Alzheimer's disease as type 3 diabetes
592
:because it's so tightly connected
with insulin resistance in the brain.
593
:So, again, you know, If you're in
that category of folks who are dealing
594
:with aging parents and you're seeing
Um, them struggle with dementia or
595
:Alzheimer's, any kind of cognitive
decline, , this is definitely something
596
:that you want to pay attention to.
597
:And even if you're not, regulating your
blood sugar is just a really, really
598
:important piece when we're talking
about caring for your body, because
599
:it's going to help you have better
energy, better cognitive function.
600
:And, um, you know, most of you
listening are working with.
601
:You know, pretty demanding careers
and lives, you're high performers and
602
:you want to feel like you're on it.
603
:You want to feel like you can bring
your A game and that cognitively
604
:you're sharp and focused.
605
:I know I want that.
606
:That's really important for me, especially
running my own, my own practice.
607
:So there are a multitude of benefits
to keeping your blood sugar, you
608
:know, nice and, and well regulated.
609
:Um, it can influence your sleep,
your hormones, your moods.
610
:It's everything.
611
:So this is a big one and if your blood
sugar is all over the place and you're
612
:experiencing insulin resistance, it's
going to be really hard to lose fat.
613
:So I know that's a big priority for
many of you and you know, that's,
614
:that's one thing, one lever that
we can pull and um, work on for
615
:sure when it comes to nutrition.
616
:you know, it's also not just
your diet or food that affects
617
:your blood sugar and insulin.
618
:Bye.
619
:production, it's also
exercise or lack thereof.
620
:So too little and too
much , can both be bad.
621
:Stress can affect it and your sleep.
622
:These all can influence your body's
ability to regulate your blood glucose.
623
:So that is something that I spend a lot
of time and I focus on in my practice, and
624
:in both my group and one on one programs.
625
:So these are the six pillars
there that You know, my practice
626
:is basically built around.
627
:And if you know that you need support
and guidance when it comes to feeling
628
:your best, achieving your health
goals, um, you know, anything that
629
:you want for yourself, especially
in this coming year, as the new year
630
:starts, I would love to work with you.
631
:The last day to sign up for Body
Liberation Together, the group
632
:coaching program, is January 5th.
633
:So if you're interested in
that, jump on it, go to BodyLib.
634
:Together.
635
:So that's body L I B as in boy together.
636
:com and you can apply to join and don't
worry applying for this is not going
637
:to obligate you to buy the program.
638
:Once you've submitted your application,
I'll actually read through it.
639
:And if it sounds like you're a good fit,
then we'll book a 30 minute chat to make
640
:sure it's right for you before you commit.
641
:If you're interested in getting one
on one support, which is, you know,
642
:more customized, more individualized,
You can go to my website, and there's
643
:a link right there on the homepage
to book a free 30 minute coffee talk.
644
:That'll give us a chance to talk about
what you want to achieve, and to see
645
:if I'm the right person to help you.
646
:I also have several really affordable
self study programs available, which,
647
:you know, I was kind of talking smack
about this sort of thing earlier.
648
:But I have to say, like, I'm
really proud of these programs,
649
:especially my 21 day reboot.
650
:It's a really, really impactful program.
651
:and it's affordable, but if you're
not used to buying good quality
652
:food, that first week grocery bill
can be a little bit of a shocker.
653
:Um, but it's a really incredible program.
654
:People get fantastic results with that.
655
:So definitely check that out if
that's more in your price range.
656
:And that is.
657
:Under the work with me tab on my
website, which is just J Oliver wellness.
658
:com.
659
:I'll also put links to all of
these things, these options in the
660
:show notes for you, but whatever
you choose, I really look forward
661
:to connecting with you in 2024.
662
:And I'm really glad you joined me today.
663
:Thanks for being here and listening.
664
:This is actually the last episode this
season, so I'll be taking a few weeks
665
:off, but I'm really excited for season
four and I'm going to be bringing you
666
:more fantastic guests and helpful content.
667
:Bye.
668
:So stay tuned for that.
669
:And in the meantime, if you're new to
the show, go back and check out seasons
670
:one and two, and hit me up on Instagram.
671
:My handle is at J Oliver wellness.
672
:Shoot me any questions or
comments about the show.
673
:And I just always love hearing from you.
674
:And I especially love getting your
suggestions for future episode topics.
675
:So hit me up over there.
676
:Anyway, remember to take good care of
yourself, have a very, very happy new
677
:year, and I will see you next time.