Jeannie’s 6 Pillars of Wellness

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Hey there, and welcome back to the Nutrition Edit.

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I'm so glad that you joined me today.

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Today I am going to talk about the six steps to optimal wellness.

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There are essentially six things to focus on if you really wanna improve

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your health, your metabolism performance, and just your overall quality of life.

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I call these my six pillars of practice because while each of my clients is

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totally unique and different, these are the things that I address with every

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single person because they have the most lasting impact on overall health

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and and if these things are in check, your body can function more optimally.

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You're gonna feel good, and you're gonna have a lot easier

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time achieving your health goals.

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So what are they mindset.

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Stress management, inflammation, detoxification, physical activity,

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and blood sugar regulation.

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And a lot of these go hand in hand.

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So I'm gonna touch on each one briefly today, starting with mindset.

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So your brain is driving the bus, right?

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Mindset always needs to be your number one.

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Priority.

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Before you start a diet, before you start an exercise program,

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you've got to work on your mindset.

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Now, that's not to say that it has to be perfect before you start anything.

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Absolutely not.

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I mean, just start , just go.

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But you know, I don't want you relying on motivation.

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Your mindset needs to be.

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The focus, not motivation.

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If I had a dollar for every person who walked into my office and said that

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lack of motivation is what prevents them from reaching their goals, I would

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be a very, very rich woman, and here's why You're focusing on the wrong thing.

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Motivation is gonna ebb and flow.

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Sometimes it's gonna be really strong and sometimes it will be absolutely

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non-existent, and it may sound harsh, but if you're relying on feeling

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motivated all the time to achieve whatever it is you wanna achieve, you

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are setting yourself up for failure.

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No one feels motivated all the time.

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Even those of us who do this for a living.

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I definitely don't feel motivated all the time.

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In contrast, if your mindset is one of determination and you have the passion to

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achieve something, coupled with the belief that you can and you will achieve it,

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then you're probably gonna be successful.

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We dive deeper into this in my episode with Dr.

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Nikki Gimeno.

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I believe it is episode eight.

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So definitely go and check that out.

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Cause we talk a lot about energetic healing, and, you know, moving past any

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blocks that you have or hidden, hidden obstacles to achieving your goals.

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If changing your mindset is new for you, and if you haven't read any of her books

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yet, I also highly recommend reading.

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You Are a Badass and you are a badass at Making Money by Jen Centro these

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are really great books for helping you shift your inner dialogue and behavior

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to just start creating that mindset and creating a persona, basically

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your identity around creating this life that you envision for yourself.

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So yes, that second book is about money, but the principles in it

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are valid for nearly everything in life, including health and fitness.

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And it's a really fun read.

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It's also an audio book, so if you're like me and you just wanna listen when

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walking or driving, That's a great option.

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Limiting beliefs in inner dialogue are two really powerful aspects

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of mindset and they can make or break you if you allow them to.

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So for example, if you are always saying or thinking, I never stick to anything.

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My metabolism is terrible.

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I have a slow metabolism, or I hate exercising, or I hate cooking, well,

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Your body and the universe are going to actually work to bring those beliefs

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or thoughts to fruition or to make sure that they actually stay true.

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So if you sincerely wanna change your lifestyle and your health, you're gonna

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have to start acting and thinking like somebody who is where you want to be.

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Okay?

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So instead of saying, Oh, I never do this or that, I have a

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terrible metabolism start saying, I'm someone who follows through.

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I have a healthy metabolism.

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I love moving my body.

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I enjoy cooking.

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At first, this is not gonna feel truthful or authentic, but in this case, I

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really believe that the old fake it till you make it adage is really helpful.

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If you're struggling with limiting beliefs and you find it hard not to beat

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yourself up inside of your head, I really encourage you as well to get support

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to do the healing that you need to do.

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Because a lot of that sort of, you know, self-flagellation

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that we do is the result of.

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You know, just dysfunctional childhoods who hasn't had one of

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those, could be abuse, trauma, critical parents, whatever it might be.

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There are different causes of that.

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So you always wanna go back and, and kind of explore, what's behind that and how

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you can heal and making these shifts.

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Obviously it takes practice, it doesn't happen over.

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But the first step to take is just to start by not speaking to yourself in a

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way that you would never speak to others.

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Be kind to yourself and build on that.

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I always tell my clients, you know, speak to yourself in the way that

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you would speak to a young person that you're mentoring, who you're

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trying to encourage and build up.

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You wouldn't berate them and tell them, Well, you fucked

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that up, or You screwed this up.

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Or, that was a bad choice.

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Forget the rest of your day is out the window.

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Like you wouldn't talk to them that way.

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So don't talk to yourself that way.

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Accept yourself where you're at right now, and then build on that.

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All right, next.

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Stress management.

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This is a big one.

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It's a really big topic, but it's also a really important one.

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And you know, we obviously can't control all of the external stressors

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in our lives, but we can control some things, So let's talk about what

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those things are and what you can do to manage stress as much as possible.

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first of all, let's discuss sleep.

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Sleep is so huge, , and you know, if you've ever had a really

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crappy night of sleep, you feel so much more stress reactive.

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The next day.

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Maybe you're more irritable or.

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Just, you know, cranky, whatever it might be.

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So prioritizing sleep is huge for a number of reasons.

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But when we're talking about stress, it is the foundational big piece.

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Try to get at least seven hours of sleep practice good sleep hygiene,

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which just means, you know, don't be staring at backlit screens, before bed.

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Try to.

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Remove yourself from any kind of a back lit screen that you're

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looking at, at least two, you know, one to two hours, two is better.

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Uh, avoid caffeine after about noon or at least eight hours before bedtime.

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Caffeine has a half life.

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of like six or seven hours.

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So you know, if you have a coffee at two or three, that could still

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be in your system at 10:00 PM.

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Minimize the caffeine and alcohol.

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Gosh, sleep is such a, such a big thing.

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I wanna have a whole episode on that in the future.

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I've done a lot of talks on, on sleep and improving that.

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So there are many things that are a factor there, but the

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caffeine and alcohol is a big one.

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The sleep hygiene, you know, like creating a sanctuary in your bedroom.

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That's a big thing.

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Don't work in your bedroom.

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Leave your bedroom.

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Reserved for sleep and sex only.

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It should be sort of a sanctuary for you where you can go and really feel

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like you can unwind sometimes if you're have a hard time falling asleep, doing

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some deep breathing or stretching before bed could be really helpful.

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Soak in a warm tub, read an actual physical book versus looking at a screen.

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All of those things can be super helpful.

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Okay next.

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For stress management, good nutrition, like this is a given.

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If, if your body is less stressed internally, you know you're eating

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foods that support you, that are not inflammatory or stressful for your body

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to digest or deal with, you can then better cope with external stressors.

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Okay?

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So food can either be a source of stress or a source of stress relief.

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and you'll be much more resilient if you have a good diet.

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So good nutrition.

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What do I mean by that?

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Nutrient dense diet.

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You know, very nutritious food, Low inflammatory foods.

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Low glycemic meaning you're not eating, you know, foods that are spiking

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your blood sugar over the place.

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those types of foods are gonna help you be a more resilient

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person in every area of your life.

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And I include gut health under this umbrella too.

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That's a massive amount of information.

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So, we'll go into detail on that in a future episode.

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But really, you know, optimizing your ability to digest and break down your

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foods so that you can actually absorb nutrition and again, avoiding those

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kind of insult foods that can be inflammatory and stressful for your.

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All right, work.

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work is a big one, and there are a lot of aspects of work that

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can be stressful, which we don't necessarily have control over.

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So the things that you can hopefully, you know, regulate a bit for yourself are

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setting healthy boundaries, especially at the start, if you can, you know,

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if you're in a new job, if you're in a new roller position, Set those

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healthy boundaries for yourself from the get go and then keep a work curfew.

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Have a certain time of the evening when you stop working and let your colleagues

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know I am not available after x time.

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They may not like it at first, but if you stick to your guns,

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hopefully they'll respect it.

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And ladies, I will say men have no problem doing this often

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and no one questions it, but.

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Women are really bad at saying like, Sorry, I'm not available at that time.

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We tend to be apologetic.

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We tend to really, you know, let go of our boundaries when it comes to

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work because, you know, historically we have had to outperform our male

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colleagues to get the same recognition.

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Um, we still don't get the same pay.

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You know, there are a lot of aspects to this that are still pretty

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shitty, but that's the reality.

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It's not worth sacrificing your health over.

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That's the bottom line.

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There's no company that's gonna thank you at the end of the day for

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sacrificing your health for them.

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So you know, if you're spending too much of your life at

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work, you need to reign it in.

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And no amount of money is going to make up for the fact that you know you're

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missing out on time with either your family or your sacrificing your health.

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So set a curfew, set healthy boundaries in the best way possible,

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and then stick to your guns.

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We spend far too many hours of our lives at work to hate what we're doing.

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So if you need to make a change, if you're in a position that you hate and you're

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miserable in, start taking steps towards what you really wanna do and believe that

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that career that you love is out there waiting for you and start exploring.

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Check it out.

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So those are my tips around, around work and, Simple things like putting a do not

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disturb on your phone at a certain hour can really help leaving your phone outside

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the bedroom, whatever it takes for you to, you know, step away and transition out of

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your workday and into your personal life.

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Those are all really healthy ways to kind of reduce work stress.

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Next step relationships.

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So relationships are much like food.

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They can either be a source of stress or they can be a source of stress relief.

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If you have relationships that are unhealthy or that sap your

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energy more than they fill you up.

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It may be time to reexamine those, and see if those are people who are actually

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people that you want in your life.

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Do they bring something to the table?

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Do they enhance your life at all or do you see them and then just leave

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feeling completely depleted and drained?

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and I'm not telling you to just ditch people in your life.

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We don't have to do that.

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You know, we can appreciate them for what they have to offer.

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Some friends, as my mom loves to say, are, you know, Bronze, silver or gold friends.

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Those gold friends are usually few and far between.

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They're the people who would walk through fire for you that

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are really your true blue, you know, chosen family, so to speak.

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And then there are friends that are just maybe fun, but you wouldn't

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rely on them in an emergency, et cetera, and everything in between.

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So, Just kind of reexamine the relationships in your life and

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make sure that they are healthy.

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And you know, again, strong boundaries play a big role here.

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But, do your best to extricate yourself from any, you know, harmful or abusive or

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really stressful, negative relationships.

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Forgiveness is another aspect of that.

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I, if you're holding onto any kind of resentment or forgiveness.

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Really work on forgiving those people who have harmed or hurt you because

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you're not letting them off the hook.

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You're actually letting yourself off the hook.

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And by holding onto any of that resentment, really, you're the only

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one that that's paying a price there.

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And unforgiveness can actually really contribute to illness and a

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lot of health problems physically.

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So let it go.

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Move on.

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Release yourself from that.

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Um, Next one, which is a big one for stress management is exercise.

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Hey, surprise, surprise, . Your body is made to move.

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So being sedentary is extremely stressful for your body and your mind.

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That said, too much and or the wrong kind of exercise can also be stressful.

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So if you're a very high strung type A person with a demanding life, for

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example, you may find that while you're really drawn to super high energy

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workouts, like high intensity to cardio or CrossFit, you may be drawn to

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those things, but you would probably benefit from adding in more restorative

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exercise like yoga, Pilates, and walking.

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Since all of those reduce stress hormone production.

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So, , I talk about this ad nauseum, but more is not necessarily

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better when it comes to exercise.

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Frequency is really good.

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but just pushing yourself harder and harder all the time

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is not necessarily helpful.

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It can just add to the stress on your body, in your mind.

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Sometimes we need to reign it in and, you know, do something that kind of fills our

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cup or is more restorative, so to speak.

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That's exercise.

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and that is really tied into sleep too, a lot.

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Oftentimes if you know a client comes in and they're struggling

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with sleep, they are also living a pretty sedentary lifestyle.

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Because your body needs to, you know, expend energy.

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Sometimes that energy can just be built up if you're not moving your body enough.

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And that can translate into restless sleep, uh, that monkey mind kind

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of thing where your mind can race and you just can't turn it off.

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All those things.

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And that can be really disruptive for sleep.

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And then you don't get rest and then you're too tired to work out

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and it's this awful vicious cycle.

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and I have been there and I know a lot of you can relate to what I'm talking.

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All right.

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Next pillar is inflammation.

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So inflammation is simply your body's response to, and its attempt to heal from

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anything potentially harmful, such as toxins, allergens, infections, or injury.

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If one of these causes damage to your cells, your body then releases chemicals

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that signal your immune system to get to work, to come in, protect you, what

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you eat can either be pro-inflammatory.

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Anti-inflammatory were neutral, and I talked about inflammatory foods and

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toxicity at length in episode two.

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So if you haven't listened to that one yet, go back, give it a listen,

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because I give you a lot of ways to avoid these foods and to minimize

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your exposure to environmental toxins.

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But for today's purposes, eating an anti-inflammatory diet basically

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means avoiding highly processed foods, high sugar foods or high-glycemic

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foods, and eating the cleanest, best quality foods that you can afford.

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Getting lots of colorful vegetables and fruits, and then choosing proteins that

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are ideally organic, pastes and fed their natural diet or wild caught for seafood.

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Those are some of the key, points to eating an anti-inflammatory diet.

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And I'll add that for seafood.

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You want it to be lower on the food chain just to minimize the

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content of heavy metals such as, mercury, cadmium, and lead.

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So just go smaller, smaller fish and lower on the food chain.

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You're gonna see higher concentration of those toxic metals in, larger

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predator fish like halibut or predator species of tuna.

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anyway.

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Eating this way in an anti-inflammatory way, it's very supportive for your

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immune system because it's providing all the nutrients and antioxidants

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that your body needs to effectively fight off infection and other insults.

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And that brings us to detoxification again, I went into this in more detail

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in episode two, but in the context of the six pillars of practice here, this

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means that we are working to support your body's natural detoxification process

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by helping to improve your digest.

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Overall gut health, opening your pathways of elimination and supporting

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your organs of detoxification, which include your liver, kidneys,

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lungs, lymph, skin, and colon.

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Yes, your skin is an organ of detox.

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So, those are all the things that we're gonna address on that level.

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Skin is a big one.

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I am excited to talk about this more with some skin experts in season two

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because boy, it's a biggie and so many of us put just really toxic garbage and

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synthetic fragrance and all these things all over our skin and hair and body.

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And you know, here this is this massive organ that's supposed to.

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Helping us eliminate toxins.

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And when we're putting toxins on top of it, that gets absorbed

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right into our bloodstream.

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So keep that in mind when you're buying your, your cosmetics and, and

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any kind of personal care products.

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you know, liver, kidneys, lungs, lungs, you know, this is a big one.

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Again, air pollution is one of those things that we don't have much control

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over, but having a good quality air filter in your room, especially like in your

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bedroom at night, that can be helpful.

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Doing some deep breathing work, remembering to breathe full breaths

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in and out throughout the day.

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Often we're stressed and we'll take short little shallow breaths,

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um, and liver and kidneys.

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Look that, you know, that has a lot to do with obviously eating a

Jeannie Oliver: 00:18:48

clean diet, high fiber, drinking plenty of water and staying hydrated

Jeannie Oliver: 00:18:52

to keep this kidneys flushed.

Jeannie Oliver: 00:18:54

And then li your lymph system is, a huge component in your.

Jeannie Oliver: 00:18:59

Ability to detoxify.

Jeannie Oliver: 00:19:01

It's kind of, think of it as, you know, taking out the garbage for your body.

Jeannie Oliver: 00:19:06

Lymph is stimulated by movement and or massage, and that's it.

Jeannie Oliver: 00:19:12

So if you're not moving your body, you know, your lymph can get kind of funky

Jeannie Oliver: 00:19:16

and stagnant and you don't want that.

Jeannie Oliver: 00:19:18

It's kinda like a stagnant pond.

Jeannie Oliver: 00:19:19

You want fresh water running in and out.

Jeannie Oliver: 00:19:20

You want circulation happening there.

Jeannie Oliver: 00:19:23

Moving your body is great for your lymphatic system.

Jeannie Oliver: 00:19:26

And then massage is wonderful for it as well.

Jeannie Oliver: 00:19:28

And then colon, I mentioned obviously that's part of your,

Jeannie Oliver: 00:19:31

your digestion and, and your gut.

Jeannie Oliver: 00:19:33

Again, high fiber food, lots of antioxidants, colorful

Jeannie Oliver: 00:19:36

veggies, things like that.

Jeannie Oliver: 00:19:38

As much variety as possible and boosting your digestion so you're actually

Jeannie Oliver: 00:19:42

breaking down your food and it's not sitting there fermenting in your gut.

Jeannie Oliver: 00:19:45

Like those things are great ways to support your colon and also

Jeannie Oliver: 00:19:48

staying hydrated, that's huge.

Jeannie Oliver: 00:19:50

Dehydration number one cause of constipation.

Jeannie Oliver: 00:19:52

So get your water in people.

Jeannie Oliver: 00:19:55

Okay, next physical activity.

Jeannie Oliver: 00:19:59

Adding onto what I mentioned before about exercise.

Jeannie Oliver: 00:20:02

You know your body is designed to move, so the key here is

Jeannie Oliver: 00:20:06

finding an activity or activities that you enjoy and going for it.

Jeannie Oliver: 00:20:12

I mean, I think that we sort of live under this false pretense that we have

Jeannie Oliver: 00:20:18

to go running or we have to become a gym rat in order to be fit or get

Jeannie Oliver: 00:20:22

the benefits of exercise that is non.

Jeannie Oliver: 00:20:24

No, just move your body and find something that you like to do.

Jeannie Oliver: 00:20:30

And like I mentioned before, frequency is more important than duration.

Jeannie Oliver: 00:20:33

So if you're.

Jeannie Oliver: 00:20:35

You know, a weekend warrior, so to speak, try to break that down a little bit

Jeannie Oliver: 00:20:39

because you're much better off doing like three to five shorter workouts each week.

Jeannie Oliver: 00:20:44

20, 30 minutes maybe.

Jeannie Oliver: 00:20:46

Geez, 15 if you can get it in.

Jeannie Oliver: 00:20:47

I don't care.

Jeannie Oliver: 00:20:49

But you're better off doing those short workouts more frequently than

Jeannie Oliver: 00:20:52

you are by doing like one or two hour long workouts in, in a week total.

Jeannie Oliver: 00:20:57

So frequency of moving your body is more important than less frequent, but higher.

Jeannie Oliver: 00:21:04

Um, coming up in episode 11, we're gonna talk a lot about how to get

Jeannie Oliver: 00:21:07

started if you're new to exercise.

Jeannie Oliver: 00:21:09

But like I say, really when you're getting started, finding something that you enjoy.

Jeannie Oliver: 00:21:14

When you, you're starting or you're just trying to create a

Jeannie Oliver: 00:21:17

new routine and be consistent.

Jeannie Oliver: 00:21:19

Like, if you don't like what you're doing, you're not going to stick with it.

Jeannie Oliver: 00:21:23

So maybe Zumba is fun for you because you love to dance.

Jeannie Oliver: 00:21:28

Or maybe you take a hip hop fitness class or maybe you're like me and

Jeannie Oliver: 00:21:32

you love to be out on the water.

Jeannie Oliver: 00:21:34

By a kayak.

Jeannie Oliver: 00:21:34

Get out paddling.

Jeannie Oliver: 00:21:36

Do something that you look forward to because if you don't enjoy it,

Jeannie Oliver: 00:21:39

you know, as busy as our lives are, if you're gonna spend time out of

Jeannie Oliver: 00:21:43

your day, your time is precious.

Jeannie Oliver: 00:21:46

You want it to be something that feels like, Hey, this is me time.

Jeannie Oliver: 00:21:49

I enjoy this.

Jeannie Oliver: 00:21:50

I look forward to it.

Jeannie Oliver: 00:21:51

And then change it up as often as you need to so that you don't get bored.

Jeannie Oliver: 00:21:55

You don't have to like choose one thing and then do it forever.

Jeannie Oliver: 00:21:59

Okay.

Jeannie Oliver: 00:22:00

So just start to create that positive sort of feedback loop in your brain

Jeannie Oliver: 00:22:03

with exercise so that it becomes, you know, a rewarding and fun

Jeannie Oliver: 00:22:07

activity that you look forward to.

Jeannie Oliver: 00:22:09

And no, you're not gonna feel like doing it every single day, even if it's

Jeannie Oliver: 00:22:12

an activity that you do love, you're gonna have days when you wake up and

Jeannie Oliver: 00:22:15

you're gonna be like, Screw it, I am beat, I'm tired, I don't wanna do it.

Jeannie Oliver: 00:22:19

I know for me there are genuinely times when I need to listen to my

Jeannie Oliver: 00:22:22

body and really rest and take it easy or maybe just do active rest that

Jeannie Oliver: 00:22:27

day, like take a walk or something.

Jeannie Oliver: 00:22:29

But more often than not, I just need to start.

Jeannie Oliver: 00:22:33

And if I can just fool myself by saying, Hey, just do five minutes

Jeannie Oliver: 00:22:37

, then I end up actually getting a whole workout in and I enjoy myself

Jeannie Oliver: 00:22:41

and I'm so glad that I did it.

Jeannie Oliver: 00:22:42

It's the getting started part.

Jeannie Oliver: 00:22:44

That's hard.

Jeannie Oliver: 00:22:44

So don't overthink it.

Jeannie Oliver: 00:22:46

Just put your shoes on.

Jeannie Oliver: 00:22:47

Go for.

Jeannie Oliver: 00:22:49

All right.

Jeannie Oliver: 00:22:49

And finally, blood sugar regulation.

Jeannie Oliver: 00:22:53

This is so important and I'm really thrilled that we're hearing so much more

Jeannie Oliver: 00:22:57

about this in the science world and media lately, if I had my way, all of my clients

Jeannie Oliver: 00:23:04

would wear a continuous glucose monitor for at least a month so that they can

Jeannie Oliver: 00:23:08

see exactly how different foods affect their blood glucose levels and how.

Jeannie Oliver: 00:23:14

Their blood sugar is sort of fluctuating on a day to day basis.

Jeannie Oliver: 00:23:18

I could talk for hours about the importance of blood glucose management,

Jeannie Oliver: 00:23:21

but the bottom line here is that you, what you don't want is to see like big

Jeannie Oliver: 00:23:25

peaks and valleys with your blood sugars spiking way up and then dipping way down.

Jeannie Oliver: 00:23:29

It should elevate a bit when you eat, but then it should also come back down

Jeannie Oliver: 00:23:33

to baseline before too long when our blood glucose or blood sugar is elevated.

Jeannie Oliver: 00:23:38

For too long, too high and too long.

Jeannie Oliver: 00:23:41

It causes cellular damage called G lation.

Jeannie Oliver: 00:23:43

some people refer to this as rusting of our cells.

Jeannie Oliver: 00:23:46

Just kind of a good way to describe it.

Jeannie Oliver: 00:23:49

And also, if our blood glucose is elevated too much, too often,

Jeannie Oliver: 00:23:53

it leads to insulin resistance.

Jeannie Oliver: 00:23:55

and that eventually can cause type two diabetes and even

Jeannie Oliver: 00:23:59

Alzheimer's and dementia.

Jeannie Oliver: 00:24:01

In fact, experts are calling Alzheimer's disease type three diabetes now because

Jeannie Oliver: 00:24:05

it's so closely tied to dysregulated blood sugar and insulin resistance.

Jeannie Oliver: 00:24:09

insulin resistance.

Jeannie Oliver: 00:24:10

The quickest way I can describe what that is, is, you know, your cells can

Jeannie Oliver: 00:24:16

only uptake so much glucose so quickly.

Jeannie Oliver: 00:24:20

And insulin acts as a shuttle to get that glucose into your cell.

Jeannie Oliver: 00:24:23

So if there is tons of glucose, the insulin is high, your cells are taking

Jeannie Oliver: 00:24:30

up glucose, you know, pretty rapidly.

Jeannie Oliver: 00:24:33

Like at some point they're gonna be like, Nope, we're shutting.

Jeannie Oliver: 00:24:36

The door can't take anymore in, and over time that can get worse.

Jeannie Oliver: 00:24:40

Where more and more of your cells are like, Nope, we're not answering

Jeannie Oliver: 00:24:43

the door for insulin anymore.

Jeannie Oliver: 00:24:45

And that's what we call insulin resistance.

Jeannie Oliver: 00:24:47

The cell is actually resistant to this insulin and it doesn't open up and

Jeannie Oliver: 00:24:51

allow that insulin and that glucose, so then the glucose remains high and

Jeannie Oliver: 00:24:55

circulating in the bloodstream causing that damage that we talked about.

Jeannie Oliver: 00:24:58

So, Here are a few hacks that you can use to help prevent

Jeannie Oliver: 00:25:03

these big blood glucose spikes.

Jeannie Oliver: 00:25:06

First, eat your non-starchy vegetables, first at your meals, or start with a

Jeannie Oliver: 00:25:10

salad, then move on to your proteins and fats and save any starchy carbs, fruit.

Jeannie Oliver: 00:25:17

Dessert and even alcohol for last.

Jeannie Oliver: 00:25:20

The reason being that the fiber in the veggies acts is sort of this

Jeannie Oliver: 00:25:23

filter that will slow the uptake of that sugar into your bloodstream and

Jeannie Oliver: 00:25:26

it prevents that big glucose spike.

Jeannie Oliver: 00:25:29

So that's number one.

Jeannie Oliver: 00:25:30

That's a biggie.

Jeannie Oliver: 00:25:31

That to me is the most important step that you can take.

Jeannie Oliver: 00:25:33

Number two, move around or do some exercises for a few minutes

Jeannie Oliver: 00:25:37

after meals whenever possible.

Jeannie Oliver: 00:25:39

They used to say, you know, 10 minutes and now they're saying no,

Jeannie Oliver: 00:25:43

That even a few minutes of movement after meals can be really effective

Jeannie Oliver: 00:25:48

for helping lower blood sugar.

Jeannie Oliver: 00:25:50

The reason being is that your muscle cells are incredibly, active

Jeannie Oliver: 00:25:55

metabolic cells and as they move.

Jeannie Oliver: 00:26:00

They will uptake that glucose pretty rapidly.

Jeannie Oliver: 00:26:03

They're gonna use it for fuel, right?

Jeannie Oliver: 00:26:05

So if you're moving, you're giving that.

Jeannie Oliver: 00:26:07

That sugar, that blood sugar essentially someplace to go versus just allowing

Jeannie Oliver: 00:26:11

it to continue circulating in your blood and then eventually being

Jeannie Oliver: 00:26:14

sorted as fat, et cetera, et cetera.

Jeannie Oliver: 00:26:16

So move around a little bit, even if it's just, Hey, I get up after dinner.

Jeannie Oliver: 00:26:21

It'd be wonderful if you can take a walk after meals, that's fabulous.

Jeannie Oliver: 00:26:24

But even if you can go and do household chores, do some laundry, um, you know,

Jeannie Oliver: 00:26:28

do a little cleaning up, do the dishes, whatever it might be, all of that

Jeannie Oliver: 00:26:31

movement after meals is really helpful.

Jeannie Oliver: 00:26:35

Third tip, avoid sugar and starchy carbs.

Jeannie Oliver: 00:26:39

On days when you haven't had good sleep.

Jeannie Oliver: 00:26:42

Some of you are like, Yeah, screw you, Jeanie.

Jeannie Oliver: 00:26:44

That's not happening , because when we are.

Jeannie Oliver: 00:26:48

Overtired or under slept fatigued, your brain and body will

Jeannie Oliver: 00:26:53

actually crave those foods more.

Jeannie Oliver: 00:26:54

So it's sort of a cruel irony because we crave those foods, we want those more.

Jeannie Oliver: 00:26:59

It's kind of quick, you know, hit of energy when we're lacking real

Jeannie Oliver: 00:27:03

cellular energy for lack of rest.

Jeannie Oliver: 00:27:05

But we are more insulin resistant when we haven't had sufficient sleep.

Jeannie Oliver: 00:27:10

So avoiding those things or really minimizing them or being really strict

Jeannie Oliver: 00:27:15

with, you know, doing your veggies first than proteins, than your carbs

Jeannie Oliver: 00:27:19

on days when you're under slept can really, really help with this.

Jeannie Oliver: 00:27:23

And you might find actually that you'll sleep better than night following

Jeannie Oliver: 00:27:26

when your, when your blood sugar has been well regulated during the day.

Jeannie Oliver: 00:27:30

So if you have a starch at meals, I recommend skipping the alcohol

Jeannie Oliver: 00:27:34

and dessert and vice versa.

Jeannie Oliver: 00:27:36

So choose only one of those things.

Jeannie Oliver: 00:27:39

Either an alcoholic drink, a starch, or a sweet, but not more than one.

Jeannie Oliver: 00:27:44

So special occasions here are the exception.

Jeannie Oliver: 00:27:47

I'm not talking about that.

Jeannie Oliver: 00:27:48

I'm not talking about the, Hey, we had this amazing anniversary dinner and we

Jeannie Oliver: 00:27:51

had wine and we had, you know, appetizers and entrees and fabulous dessert.

Jeannie Oliver: 00:27:56

Like those are not the days I'm talking about.

Jeannie Oliver: 00:27:58

I'm talking about your every day, most of the time meals.

Jeannie Oliver: 00:28:03

So this can make a really, really big difference if you're practicing

Jeannie Oliver: 00:28:06

this on a more regular basis.

Jeannie Oliver: 00:28:08

I'm not talking about those, you know, times when strategic indulgence, as

Jeannie Oliver: 00:28:12

I call it, is absolutely appropriate.

Jeannie Oliver: 00:28:15

And then finally, here's an interesting trick that we're actually seeing

Jeannie Oliver: 00:28:18

more, Support from, from studies on recently, but try drinking one

Jeannie Oliver: 00:28:23

tablespoon of raw organic apple cider vinegar or lemon juice diluted in water

Jeannie Oliver: 00:28:28

about 10 or 15 minutes before meals.

Jeannie Oliver: 00:28:31

I know this seems strange, but I think it's the ascetic acid, if I remember

Jeannie Oliver: 00:28:34

correctly, that can actually help, keep your blood sugar a little more even keel

Jeannie Oliver: 00:28:39

when you have that apple cider vinegar or lemon juice shortly before a meal.

Jeannie Oliver: 00:28:44

You wanna dilute it for a couple reason.

Jeannie Oliver: 00:28:47

A, those are really, really sour on their own and it's a pretty intense taste.

Jeannie Oliver: 00:28:52

But second, it can be hard in your tooth enamel, so diluted a little bit.

Jeannie Oliver: 00:28:56

and then I even after I've drank that, you know, will kind of swish my mouth

Jeannie Oliver: 00:29:00

out with some more water afterwards just to get that off of my teeth.

Jeannie Oliver: 00:29:03

I actually don't recommend brushing your teeth right after this, cuz

Jeannie Oliver: 00:29:06

that can be problematic as well.

Jeannie Oliver: 00:29:08

just diluted a little bit.

Jeannie Oliver: 00:29:10

Have your meal and then you can always brush after.

Jeannie Oliver: 00:29:13

So those are a few practices for keeping your blood sugar more even keel, more

Jeannie Oliver: 00:29:16

well regulated with your food choices.

Jeannie Oliver: 00:29:19

But here's the kicker, it's not just food that can spike our blood sugar.

Jeannie Oliver: 00:29:23

Stress does it too.

Jeannie Oliver: 00:29:26

great example of this.

Jeannie Oliver: 00:29:27

I have a client who wears a continuous glucose monitor, and when he first

Jeannie Oliver: 00:29:31

started wearing it, he kept seeing.

Jeannie Oliver: 00:29:34

Crazy spikes at random times throughout the day that were between meals.

Jeannie Oliver: 00:29:39

They weren't even at meal times.

Jeannie Oliver: 00:29:40

And when he looked back at his schedule, he realized that

Jeannie Oliver: 00:29:43

those spikes were happening.

Jeannie Oliver: 00:29:45

Whenever he had a stressful work call or a meeting that he was dreading or that

Jeannie Oliver: 00:29:51

was just, you know, intense or stressful, his blood sugar would spike up and.

Jeannie Oliver: 00:29:56

This makes perfect sense.

Jeannie Oliver: 00:29:57

I mean, I know, another doctor who mentioned how she was wearing her

Jeannie Oliver: 00:30:01

CGM driving and she had kind of a near miss, almost had an accident in

Jeannie Oliver: 00:30:05

her car when she was driving and it caused this massive blood sugar spike.

Jeannie Oliver: 00:30:10

So, That's part of your body is fight or flight, sort of stress response.

Jeannie Oliver: 00:30:15

It's a way of your body kind of, you know, heightening all your senses, um,

Jeannie Oliver: 00:30:20

increasing blood sugar to send fuel to your big muscles so that you can run

Jeannie Oliver: 00:30:23

and escape from, you know, whatever that threat is that your body is perceiving

Jeannie Oliver: 00:30:28

in that moment of fight or flight.

Jeannie Oliver: 00:30:30

So this is one of the reasons why.

Jeannie Oliver: 00:30:34

Managing our stress.

Jeannie Oliver: 00:30:35

Trying to avoid chronic stress as much as possible is so crucial because it can

Jeannie Oliver: 00:30:40

completely throw off your blood sugar.

Jeannie Oliver: 00:30:43

And I've seen people who have an extremely low glycemic diet, They are super fit,

Jeannie Oliver: 00:30:49

you know, they're essentially doing everything right, but because they're

Jeannie Oliver: 00:30:51

under such chronic stress, their blood sugar can be elevated all the time,

Jeannie Oliver: 00:30:56

even into the pre-diabetic range.

Jeannie Oliver: 00:30:59

Again, all of these things are sort of intertwined, right?

Jeannie Oliver: 00:31:02

Our body systems are all connected.

Jeannie Oliver: 00:31:03

We can't look at these things in a vacuum.

Jeannie Oliver: 00:31:05

So, managing stress is really important because, you know, if it's throwing

Jeannie Oliver: 00:31:10

your blood sugar outta whack off and on all throughout the day, then

Jeannie Oliver: 00:31:14

that's gonna have these knock on effects for, for the rest of your.

Jeannie Oliver: 00:31:18

and using tools like deep breathing, that's one of my favorite ones because

Jeannie Oliver: 00:31:23

that can make a huge difference in those moments when we feel that

Jeannie Oliver: 00:31:25

stress or that tension coming on or we're startled, whatever it might be.

Jeannie Oliver: 00:31:29

and doing deep breathing, you know, it doesn't have to

Jeannie Oliver: 00:31:32

be like a loud yoga breath.

Jeannie Oliver: 00:31:34

It's something that you can do when you're driving in a meeting.

Jeannie Oliver: 00:31:37

You can do it with your eyes open.

Jeannie Oliver: 00:31:39

People won't necessarily even know that you're doing it, but just kind

Jeannie Oliver: 00:31:42

of focusing and filling yourself.

Jeannie Oliver: 00:31:44

Breathe deeply into your, you know, your belly and filling your

Jeannie Oliver: 00:31:48

whole lungs and then exhaling it slowly, um, can really, really help

Jeannie Oliver: 00:31:53

to reduce stress in the moment.

Jeannie Oliver: 00:31:55

I think I mentioned before in another episode, the 4 78

Jeannie Oliver: 00:31:57

breathing exercise from Dr.

Jeannie Oliver: 00:31:59

Wile.

Jeannie Oliver: 00:32:00

That's super helpful.

Jeannie Oliver: 00:32:01

But basically just try to take, Twice as long an exhale as you do your inhale.

Jeannie Oliver: 00:32:07

So if you inhale for four counts, exhale for eight.

Jeannie Oliver: 00:32:10

you know, if you can hold it for that second seven seconds in between, great.

Jeannie Oliver: 00:32:13

But sometimes I find that holding my breath if I'm really stressed is hard.

Jeannie Oliver: 00:32:17

so those are my kind of tips and tools for, for blood sugar regulation.

Jeannie Oliver: 00:32:21

And then, stress management kind of in the moment when you're

Jeannie Oliver: 00:32:25

experiencing acute stress.

Jeannie Oliver: 00:32:27

So wrapping up, you know, a big part of my mission is just to help

Jeannie Oliver: 00:32:31

you be your own advocate and feel empowered when it comes to your health

Jeannie Oliver: 00:32:34

and fitness and overall wellbeing.

Jeannie Oliver: 00:32:36

So I really wanted to share these pillars with you because these are the

Jeannie Oliver: 00:32:39

things that get my clients' results.

Jeannie Oliver: 00:32:42

Each of these areas can have a really positive snowball effect, meaning

Jeannie Oliver: 00:32:45

when you support your body in any one of these areas, then other areas

Jeannie Oliver: 00:32:49

are gonna benefit and improve as.

Jeannie Oliver: 00:32:52

and you know, if you come across these quick fix solutions or you

Jeannie Oliver: 00:32:55

see some practitioner or social media influencer promising big

Jeannie Oliver: 00:32:59

results in a short time, these are really good points to refer back to.

Jeannie Oliver: 00:33:04

Did these people focus on these things?

Jeannie Oliver: 00:33:06

Are these things addressed with whoever this practitioner or this guru is?

Jeannie Oliver: 00:33:11

Those are good things to really pay attention to.

Jeannie Oliver: 00:33:15

And you know, it does take commitment.

Jeannie Oliver: 00:33:17

It takes commitment and consistency and knowing where to focus your energy.

Jeannie Oliver: 00:33:20

So if you try to skip over these core components, you may get limited

Jeannie Oliver: 00:33:25

results in the short term, but they're not gonna last and you can end up

Jeannie Oliver: 00:33:28

worse off than when you started.

Jeannie Oliver: 00:33:29

So, It takes patience.

Jeannie Oliver: 00:33:32

Sure.

Jeannie Oliver: 00:33:33

But really, if you can stick to these things and be consistent, more often

Jeannie Oliver: 00:33:37

than not, life will truly get easier and more enjoyable because you're

Jeannie Oliver: 00:33:41

building that strong foundation of health versus just trying to

Jeannie Oliver: 00:33:45

skip the foundation of the house.

Jeannie Oliver: 00:33:48

And, you know, throw up this rickety structure, right?

Jeannie Oliver: 00:33:53

trying to build from the top down instead of the bottom up.

Jeannie Oliver: 00:33:55

So it does pay off in the long run.

Jeannie Oliver: 00:33:58

I'm a walking, living example of this.

Jeannie Oliver: 00:34:00

And, I am here to help you if you need help.

Jeannie Oliver: 00:34:02

So whether it's me, whether it's someone else, definitely get support

Jeannie Oliver: 00:34:07

with these things because trying to do it on our own is, it's, Too much.

Jeannie Oliver: 00:34:12

It's too much.

Jeannie Oliver: 00:34:13

It's too much information.

Jeannie Oliver: 00:34:14

So that is all for today.

Jeannie Oliver: 00:34:17

I love you and I hope that you are taking good care of yourself and staying