Podcast appearances and mentions of roy barker

Upper Hutt's Mayor has lashed out at Wellington Water after an independent report revealed it took four months to tell the region's three councils about a 51 million dollar budgetting error. The report by consultants Roy Barker and Kevin Jenkins identified multiple failures including a lack of strategic leadership at a senior level, Nick James reports.

Feeling Stuck in Life? Freedom is Within Your Grasp Featuring Karen Theimer It's easy to feel stuck in life. Especially once you reach a certain age. You have been raising kids and/or working. It's very easy to lose yourself over the year. You lose sight of what you really want to be. What you really want to do. Sometimes its easy to give up that you can ever do anything except what you are doing right now. I can tell you for sure, there is hope depending upon how much you want to change. What are you willing to risk. Its not to be taken lightly for sure. Once we reach a certain age our time horizon becomes much shorter. Not that you shouldn't try, but you have to be careful and calculated. Don't be shy about reaching out for help. About Karen I turned the BIG 5-0 and My whole world completely shifted. I'd heard how reaching mid-life can trigger some pretty Big changes and awakening for most women. As my 50th birthday approached I found myself thinking.." Wow..where did my life go... how do I want to live the second part?" From going through a divorce to overcoming Thyroid cancer my journey has definitely kept me on my toes But this has all led me to my Path of Freedom. I began my career as a business owner several decades ago as a dog groomer. And I loved it. However, 23 years later  my body was hurting a lot and I was burnt out.  What the heck was I going to do at the age of 40 with No university or college degree? I decided to go back to school.  to become a Registered Massage therapist and later became a Holistic nutritionist, Network Marketing Leader, Global Speaker and Freedom Coach. Over the years from what I have learned and experienced from my own healing and coaching journey plus coaching others through their life's challenges I now coach women to find their freedom.. that they have been searching for. I am here to tell you that it is possible to find freedom and I know you can do it. I have done it too!! www.fiftyandfree.com www.feedingfatty.com Full Transcript Below   Feeling Stuck in Life? Freedom is Within Your Grasp Featuring Karen Theimer Sun, 8/8 12:05PM • 1:09:09 SUMMARY KEYWORDS people, day, called, life, learned, thought, big, talking, stuck, terry, esther hicks, hear, journey, listen, find, karen, path, teach, journaling, thoughts SPEAKERS Karen, Terry, Roy Barker   Roy Barker  00:03 Hello and welcome to another episode of Feeding Fatty This is Roy   Terry  00:05 this is Terry   Roy Barker  00:06 Of course we are the past podcast that is chronicling our journey to wellness diet. Not necessarily a diet but just what we eat also exercising, moving, doing a lot of different things there. And mindset. You know, as we've come through this journey this far, you know, mindset has been one of the bigger issues that we seem to identify we, we know things we should be doing but actually doing them and then actually making them sustainable. There's some big gaps there. Also, we talk to professionals in the field from time to time and today is no different. I'm gonna let Terry introduce Karen for us,   Terry  00:43 Karen Theimer it she turned the big three big three Oh, there you go. Karen   Karen  00:49 I wish   Terry  00:50 turn the big five oh, and her whole world completely shifted. she'd heard how approaching midlife could trigger some pretty big changes and awakenings for most women. As her birthday her 50th birthday approach she found herself thinking, wow, where did my life go? How do I want to live the second part? from going through a divorce to overcoming thyroid cancer. her journey has definitely kept her on her toes. But this is all led her to her path of freedom.   She began her career as a business owner several decades ago as a dog groomer, which she loved. However, 23 years later, her body was hurting a lot and she was burnt out what the heck was she going to do at the age of 40 with no university or college degree. She decided to go back to school to become a registered massage therapist and later became a holistic nutritionist, network marketing leader, global speaker and freedom coach over the years from what she's learned and experienced from her own healing and coaching journey plus coaching others through their life's challenges.   She now coaches women to find their freedom that they have been searching for. And she's here to tell you that it is possible possible to find freedom. She knows you can do it. She has done it too. Karen Theimer. Welcome to the show. We're so happy to have you here.   Karen  02:11 Oh my gosh, thank you. I was gonna say Tori, Roy and Terry. I so appreciate it. And it's a. It's always inspiring and always interesting to hear somebody else read your bio. Right? Because you're like, wow, I have overcome a lot in life, haven't it? Right. It's always a good reminder. Right?   Terry  02:31 Who is that that they're talking about? That's really me. I can't wait to hear her speak.   Karen  02:39 So thank you for having me on today. I'm really excited to have this conversation. And   Roy Barker  02:44 yeah, thanks for taking time out of your day. It's, uh, yeah, it's a great, you know, what we'd like, audience or guests with good stories. So you've got a good story, it's like that you're on a good path. So, but tell I know that Terry, read a little bit of your history, but tell us a little bit more, you know, kind of about the path that you were on what made you you know, decide to finally take some, it seems like some action to help you kind of move in a different area. So tell us how those decisions were made.   Karen  03:15 Okay, um, I'll try to keep it short. But yeah, like you said, like, when I turned 50, I was kind of thinking, like, like, really was like, Where has my life gone? You know, I know a lot of women think the same. I don't know how men think. But I know women were like, like, Where did life go? Right? So for me, it was just thinking, Okay, well, what am I going to do with the rest of my life? Because I felt stuck. And life's threw me a curveball at 50.   And I became single. And, and at the same time, I actually got introduced to network marketing as well. But I just, you know, and then and then, so life just happened. And I thought, Oh, my gosh, what is going on? You know, here I am, you know, becoming single, having a single income, you know, having to sell our house move out, and just life. You know, I mean, obviously, when you get married, you don't think you're gonna get divorce, right? Nor vendure out. It's interesting how we manifest stuff. But anyway, so for me, in 2018, actually, it was in 2017, I thought, I got to go on a healing journey, because I was so stuck in my past.   And I had a hard time letting go on my husband, even though I didn't want to be in the marriage. Right. And I'm very grateful him and I are still friends. But I had a hard time letting go of that and plus some other things that were going on in my life. And I thought, Hey, I'm going to go on a healing journey. So I originally was going to start at the end of 2017. But then life happened, and then I went okay, that's it. My theme for 2018 is about finding Karen.   And let's go on a healing journey. And that's when I decided to learn more about how our mind body spirit works. And I had no idea that my life would end up where I'm at today. Like, if you had asked me five years ago, if I'd be doing being a podcast, I'd be like, you're not. I can't talk. I don't know what? Who's gonna listen to me? Right?   So, yeah, so I just started diving deep and understanding, you know, like, how does our mind work, you know, and then I, and then I learned how, you know, we're programmed from children, with all kinds of, you know, thoughts and beliefs and all that. And then I realized, I learned that when, when we have a thought it releases a chemical, and then we get an emotion, and then that releases another chemical. And then you get another thought, and it just spirals.   So from there, I just started diving deep into my own journey, and just was like, Okay, I got some stuff I need to heal from my past, and growing up and with my family, and my parents and whatever. And, and that's what led me on this journey today. And I realized we really can do anything we want. Like, we really can, you know, we just have to dream bigger and, and work on that belief on ourselves. So that's sort of how I got on this journey.   Roy Barker  06:16 It's interesting that, well, I'm gonna speak for me from people of my generation that, you know, we, you went to work somewhere, work there. 30-35 years, every, you know, you lived in the same house lit, same town. It was just pretty routine. And I think something that I learned that, uh, you know, not probably not young enough, but at an earlier age is that change is okay. I mean, I worked at a huge company, you know, decent job, but it was one of these golden handcuffs, jobs that people stay because of the benefits of retirement.   And at some point, I was like, I just can't do this anymore, you know, banking on that, heck, you could die tomorrow and not get any of that. So the thing about, you know, being happy finding who we are, I think, and the other part is that it changes I mean, this may be who we are today, things may happen in a year or two, that we pick another path or we go somewhere else, and that's totally okay. We're not, you know, it's not like you make a decision when you're 18. And you have to live with, you know, for the rest of your life.   Karen  07:22 Oh, my gosh, it's so true. And I've changed my career. I mean, like you said, like, I've been through dog grooming, went back to school at the age of 40, you know, got into massage therapy, and then had cancer and then went, Okay, well, maybe I should learn something about nutrition. And that led me on, you know, this path. Right. So yeah, I mean, change is good. I always like change. I was always   Roy Barker  07:45 the message that comes out of the show, I hope that we can just tell that if there's just one person that hears out there that is contemplating changes, just, you know, you need to be methodical about we can't just discard things and you know, get a fresh start. But there are ways to do that. And I just encourage everybody to really evaluate that   Terry  08:04 and doing it with small steps. I mean, that's, that's how you did it. Right? Yeah, you had to and change is inevitable. I mean, my gosh, all the things that you went through your cancer journey and all I mean, that just sheds a whole new light on what your life purpose is, and trying to find it.   Karen  08:23 Yeah, yeah. And it is it is baby steps. And this is what I coach people on it, right? Like, it's not an easy journey. But it's so worth it. It's so worth it to claim your life back, right and find that joy, and my mission in this world is to teach people to find that joy again, especially right now, because a lot of people are just feeling stuck and they're lost.   And they've lost what it feels like to have fun again. Yeah. And I'm all about you know, we I looked at a Charlie Brown and Snoopy cartoon one day. And it said, because I always said, Oh, you only live once. And I love what the cartoon said. It said, No, you die once you live every day. Right? And that has stuck with me. And it's true, like take every day and just live it to the best you can. Right. But be kind to yourself.   Roy Barker  09:11 Yeah, yeah, exactly. Yeah. And I like your positive spin on, you actually call yourself a cancer. thriver Yeah. And I think that, you know, we talk about surviving, and then, you know, we can kind of set us in a mood of, you know, a lot of times you wait for that next shoe to fall like, Is it going to happen again, and we spend time worrying about things. We call it borrowing trouble, and you know, we can sit here and worry about things that may or may not happen and we forget to live to the day today the day that we do have for sure   Terry  09:45 in the present, right. Yeah.   Roy Barker  09:48 Yeah. You know, I would encourage everybody to go on take a four mile walk in the August heat, just   Terry  09:58 miles yesterday.   Roy Barker  10:00 We had a we had a little come apart yesterday, I was a little overzealous, and I thought we had this place around the bed. I had this place, I wanted to take her so bad, but it was a little further than I remembered. So anyway. But, you know, it's one thing to it's that we did something yesterday, we wouldn't have normally done. And it was we're still healing from that. But it was fun. We've got great memories of that walk. And you know, that's the thing. I think that when we get older, you know, we start thinking about all these great memories that we've had in the fun things that we've done, we just can't lose sight of that.   Karen  10:35 Yeah, yeah. And sometimes we just have to, you know, you're gonna have your good days, you're gonna have your bad days. And sometimes it's just surrender. Like, this is one of the biggest things I've learned this year is just surrender. Right? If my day is not going the way I planned, it's okay, I surrendered to what shows up, right? Instead of going, Oh, my God, my day should have been like this, I should have done that.   And that's just beating yourself up, right? Sometimes the universe, your higher spirit, whatever you believe in, sometimes the saying no, like, you need to slow down. You need to just maybe get connected to nature. Go hug a tree, if that's what you have to write. I used to always joke about that kind of stuff. But then I learned that it's really good for you. But yeah, it really does. People are surprised, like, you'd be surprised if you actually go hug a tree how you feel right? But you know, and it's just just because like, my biggest thing right now is just be kind to ourselves, because we are, nobody can bully us more than ourselves.   Roy Barker  11:36 That is so true, talking about surrender, I hate to use the immortal words of cheap trick, but there is there is a dividing line between surrendering and give yourself enough giving yourself away. And that's always been a line and that song that stands out that surrender, but don't give yourself away. And there is a way to surrender to the day to surrender to the circumstances around us that we can't control. But we don't have it doesn't mean we have to set us on a whole new path. That just means that we have to listen to the universe, listen to the energy and everything around us. And not fight that sometimes I think we can do you know, it's kind of part of that being unkind to ourselves, but we can battle ourselves so much that we just get beaten down. Yeah,   Karen  12:24 it's so true. It's so true. And that's one of the biggest things I've learned this year is to just, and I laugh sometimes, right? Like if my day is going completely opposite, and everything seems to be blocking me from what I want to do. And I just once I catch it, because it's around awareness, which is what I teach people as well, right? And sometimes I just catch it, and then all sudden, I'm like, Oh, my gosh, and I started laughing because it's kind of funny, right? It's being shown to me every which way? Yeah.   Roy Barker  12:55 I'm sorry. Go ahead.   Karen  12:56 Oh, sorry. Um, you know, and I teach people as well, like, especially in massage while in coaching as well that our body speaks a language. So does the universe right? Our body speaks a language and it said, and it will poke you, right? Does this hurt? Does this hurt? Now like say you get a little back twinge, right. And then all of a sudden, you know, I'll get people when they all of a sudden can't walk. And they're like, my back went out. I don't know what happened. But they've probably been experiencing over.   I don't know how long little twinges, little twinges. And we ignore it right. So the body will be like, are you paying attention? Are you paying attention? Same with digestive issues, like all kinds of stuff, but just to keep it simple? And it'll be like, are you paying attention? Are you paying attention? Are you paying it? And it will get louder? and louder? And then it takes I say it takes a two by four to you and say are you paying attention now? And that's usually when your back gets that goes out? Or you get some disease or whatever, right? So it's always, you know, we listen to our body when it gets too loud. Most people not everybody, so yeah, did you? Oh, I'm   Terry  14:01 sorry. No, no, go ahead. No, I was gonna say did you uh, did you find yourself changing your diet, eating habits and eating different foods than you had before? I mean, did that help with your whole body experience and awareness of what's going on with your body?   Karen  14:23 Yeah, so when I had when I found out I had cancer, right, like, I just was massaging my neck one day and felt this lamp and I was like, Oh, I didn't think anything of it. Right. And then, you know, to make a long story short A year later, and that's when I found out Actually, no, it wasn't even a year later that I found out I had cancer, and I was a big smoker. I ate a lot of fast food.   And I remember being in massage school, like how can I treat people with massage and the holistic approach and be a smoker and eat fast food, right? But when I found out that I had cancer, I was like, Okay, this is my wake up call because I remember every day I was quitting smoking. Every day I'd light up a cigarette. One day I quit for like, four, four hours. I was all excited, found a cigarette, lit it up. And I was like, You idiot, like, what would it take for you to quit smoking?   Roy Barker  15:11 Because it was so easy to quit. I'll just have a few more. Because there's like, it was so easy. I'll just have a few more I can quit tomorrow.   Karen  15:19 Yeah. So that led me to quitting smoking, because that was my wake up call. I'm like, okay, I hear you, right. This is like, be careful what you ask for, because you will receive it. And then I decided that I'm going to learn about nutrition. And I met this holistic nutritionist who said, you can heal the body through nutrition. So I was like, oh, okay, I didn't know that. Right.   So that's what I went back to school, became a holistic nutritionist. And now I'm partnered with a bunch of, you know, like many different professions, some people are functional medicine, practitioners and stuff. So I started learning even more about how our body works, and the food we eat. So it's, it's amazing, like, we really are what we eat. Yeah, that is a real thing.   Roy Barker  16:05 That is something that we have learned, I think, one of our very first guest, he was a, an actual doctor card and cardiologist in but talked about food. And you know, so food is medicine, and that it's very true.   Terry  16:21 And he was a chef, he was a chef, as well, at University of Montana. He was in charge of that nutrition program. And we called him chef, Dr. Mike is I Well, I kept getting it all confused, Chef doctor, but but good. I mean, talking about all the different nutritional aspects and what what to, you know, put turmeric with this, and we have different ailments. So, you know, just working with type two diabetes where he has and I have hypothyroidism. I was going to ask you also,   Karen  16:55 did you have any thyroid issues? Then? I was hypothyroid as well. We're so had you been   Terry  17:01 on like Synthroid or levothyroxine for years. And?   Karen  17:07 Yeah, I did. I did. And it's funny because they they say, I don't know that. Out of all the cancers. thyroid is not, or I guess smoking is not contributed to, to thyroid cancer, but I wouldn't quote me on that. It's just Somewhere I read that I was like, really, that's weird. But what's interesting when it comes to disease in our body, is that I say it's from a stuck emotion. Like nutrition definitely is a big part of it. But thyroid, like anything to do with your throat area has to do with your voice not being heard. And you're not speaking your truth.   Roy Barker  17:41 Hmm, interesting, huh?   Karen  17:43 That I may have made so much sense to be graded out. Wow, that's a whole lot could be a hold on.   Roy Barker  17:51 I'm gonna be having a treat this afternoon.   Terry  17:56 I'm gonna get into the discomfort. Oh, yeah.   Roy Barker  18:01 Yeah, there's so much about that the, what we hold in can be so damaging to us. And there's, you know, we don't, I don't think we, I think there's a path that we could take to not necessarily be a raging maniac. But there are ways to, you know, get that out in a pleasant and   Terry  18:23 I don't say control, but you know, just in a way that we don't have to, you know, chase people off from us, but we can do the things to let things out of our body just like, lean into the fields and then not let it just stack a stack upon one, you know, one after the other to where you do feel like a raging lunatic. Yeah.   Karen  18:43 Well, we're really good at baring our feelings, because we're taught that as children, right? Don't cry. What do you need to cry about? Put on your big boy pads? You know, big boys don't cry, you know, like, so we're shut. We're taught to shut down these emotions. What do you need to be angry about? You've got everything here. You know, like, you know, so what we've done is we've just buried those emotions. How that shows up later in life is it can be mental health, it can be, you know, disease, disease in our body. It can be all kinds of stuff, right? Oh, it's okay to feel the feelings because they're there to teach you something.   Terry  19:21 Yeah. Children should be seen and not heard. That was a big actually. Right. thyroid. Child. Yeah, that's right.   Roy Barker  19:29 Well, the, I guess there's something else that we talk on on my business show I've talked about before is its reaction versus response. And I think this is a good thing. You know, kind of it's something good to remember sometimes we have to respond on people. I'm not saying that we don't sometimes we just have to call it out like it is. But in a lot of times, it's okay to react and to feel the way that we do but sometimes we need to count like 12345 or 10 Before we actually make the response, make sure we think about it.   And we're responding from that logical place, not, you know, just the emotion flowing out. And I think that's the, that's the part that sometimes we miss is we think that emotional, rad responses, getting it out. But I think there's a place somewhere in between where we can actually preserve relationships that need to be preserved. Now, I'm not saying that there's some times that some of those need to go away. You know, because we, it's like you, the people that you surround, you're the average income of people that you surround yourself with. Also, we can say, where the average happiness and health of those people that we surround ourselves, it's very important, a lot of influence lots of influence.   Karen  20:47 Yeah, absolutely. Absolutely. And it is important to Yeah, I mean, sometimes we need to control I guess those emotions, depending on where you are and who you're with, right? But then when you're by yourself, or you're going wherever you are, then it's like, Okay, why did I react like that? Like, why was that such a strong reaction? Yes. Okay, maybe I had to, you know, do the counting, right? You know, because maybe you're in a public place, and you don't want to have a tantrum, right? or whatever it is, or take it out on that person or whatever. But it's also thinking like, Okay, why did I feel that? Where is that coming from? Cuz that's that person just triggered you. That's it. Right? So, and with dudes, it's   Roy Barker  21:30 different, because, you know, I still learning even at my age, I'm still learning, you know, we always want to fix everything. And sometimes it's just, so a lot of times I have to ask Terry, is this just a vent? Or do you need a solution? That way? I   Terry  21:43 know. I love it. That's perfect. We forget to do that. It's like, Okay, are you Yeah. Are you just talking to talk? And do you need feedback? What's the deal, man, I'm just like, No, I just think that. Girls, Girls, Girls like us. We're all with the way that we respond. Is, is considered, you know, we're just always labeled emotional because we're females. And you know, it's got to do with their cycle or their menopause or whatever. You know, okay. Well, might have a little bit to do with that. But no, you're just being a jerk. Or, you   Roy Barker  22:26 know, no car. Stepping.   Karen  22:32 Oh, my God, you guys are flooding. I always say what did I there, there was a comedian that I enjoyed listening to on YouTube. What was his name? Mark, Mark Gunther, I think is his name. And he talks about how wet men and women are different, right? And how we think different, right? You know, and I don't know, man, depends on how you want to take this, but I my interpretation of it is, yes, men are the fix. It's right. And they want to fix everything. And women are the gatherers. Right? There is also another play called defending the caveman.   That was amazing. Oh, my God, it was so funny. But But the way I see things and whether it's right or wrong, I don't know. But it's like, it's almost like, men need to know that they're doing a good job. Yeah. Women. I'm sorry, my battery's about to die over. And women, you know, we just want to know, do you have our back? Right? Like, you know, we want to know, is everything going to be okay? And sometimes that's all we need? Right? Do you hear what I'm saying? And is everything gonna be okay? You know, so that's my That's true. My very short version of that, right? So that's wrong, right. But that's my interpretation. And   Terry  23:46 true. And there's a lot of there's a lot of truth to that. I agree. Totally.   Roy Barker  23:51 I want to take a step back for just a minute when we were talking about, you know, when our days not going well, and I'm not good at this. So I'm not saying this is not me telling this is what I'm learning as I go, is that, you know, sometimes we bump up against that stuff, and we try so hard to make to fit a round peg into a square hole. There is a fine line between, like we said, surrendering or pushing forward and just bull you know, bolon our way through.   But I have, I've got such an awesome example of this thing that happened a couple of weeks ago, there's a software that I use regularly. And I used the free version, and I wanted to upgrade to the paid portion that had a little more features so could not for some reason I could not get the purchase to go through. wouldn't go through and this was like, I don't know, not that much money. $85 $90 somewhere in there. A credit card. Oh, I know why my credit card failed because it was overseas, so they're like, hey, do you sure you know, we just want to make sure this is legit. Yeah, it is. still wouldn't go through, wrote the people anyway. This was just like going on and on. But in the midst of this, check in there stuff out, I found this other component, that standalone was like another $90 that I'm like, Oh, I would really love to have that.   And then I found a bundle. I could get them both for like $120. I mean, it was amazing. But the way I look at this is, you know, the universe was protecting me a little bit by holding up this transaction. And look what I found, I got a better deal for what I wanted in something else. And sometimes we don't always find that answer. But sometimes, you know, there is a reason why things don't work out the way we want them to.   And sometimes we have to be thankful that somebody out there some, you know, force or energy, if you have a God, your God is looking out for you. That keeps us from doing those things. It's hard. But if if we will take a look back and see the benefits of why that didn't work out. Usually there's always an explanation, I think, personally.   Karen  26:05 Oh, my gosh, I totally agree. I absolutely agree with that. Because sometimes if we're just hitting these roadblocks all the time, whatever that is, right, like whether you're trying to purchase something or anything in life, if we keep hitting roadblocks, that's because you're not on the right path. Right? not in alignment, what you're supposed to what your purpose is, right? And it's like the the like you say, the universe, God, whichever has a different has a bigger picture for you. Right? Not going that way. It's going that way. Right?   Roy Barker  26:41 Yeah. And we have to be sensitive to that. Because, again, there's fine lines with all of these theories, because, you know, there's the listen and see that it's hard. And then there's sometimes there's that, where you got to, you know, you have to break through. But it's like, if you've tried to break through five or six times, you know, sometimes you have to question Am I on that right path? Because there's also the theory, if you're on the right path, things just seem to fall into place.   And it's much easier. So I don't know. I don't know where I come down on that. It's a question that we discussed quite often, you know, with things that we have going on is okay. Is this the push through moment? Or is this the You're not? Not on? Right, bad moment? It's hard. It's hard.   Terry  27:25 It's hard to focus on the goal. If you're getting all those roadblocks. And there's a lot of those sometimes and being able to understand you just be aware that, hey, that is what happened is I was being blocked. You know, like with Roy's story about the software. I mean, the fact that you can realize that that was what was happening, you know,   Roy Barker  27:53 yeah, well, this just wasn't I'm not saying that. I didn't just like put in my card and hit the thing. And it failed. Oh, no, no,   Terry  28:00 And everybody,   Roy Barker  28:01 I was calling everybody, I tried this transaction no less than 10 times. You know, I did this I did that it was just, I was a maniac almost there for you know, for a couple days trying to, it's like, I know, I can get this to go through and it just one way or another? Gosh, darn it. Oh, my gosh, yeah. But yeah, I think it's so yeah. And then what that did it. You know, it kind of hampers you in your efforts. Because not only did I get off track because that was when I was singularly focused on for a few minutes.   But there was also a lot of negativity with this, like, what the heck is going on? And how can I fix this? And sometimes we just need to set with ourself. And that's kind of what I ended up doing way too late in the process. But I ended up just sitting with myself for a minute and saying, okay, something's not right here. It's going to all manifest. And sure enough, you know, when I got back on and got an answer, it all came very clear. Yeah.   Karen  29:00 And sometimes that's what we have to do, right? Just take a step back. Just Okay, let's breathe, right? And then just let the answer come in. And there you go. We make things so we can make it very complicated at times. Right. Now, I   Roy Barker  29:14 want to talk about your steps to intention. So don't let let's not forget that. But before we do that, you brought up laughter and we have a mutual friend, Kathy, that Okay, so one thing we've learned from this sheet for those of you that haven't listened, there's an episode out there. Kathy Nesbitt. laughter yoga.   We may not have even published it. I think it's coming down and you need to go listen to this because the short story is that, Terry and Kathy, Kathy, yeah. Karen, Cathy hooked up and so Terry's going to sit in on the laughter yoga session, like what is the and so across the room, and I hear all this commotion. Over there, and I had to stop what I was doing to just walk over and see what this was about. And at first I'm like, Oh my gosh, this is this is, this is something different.   And but after we got going through it, it's just amazing how we transformed where we were that moment. And as we use this as a follow up, you know, when I have to admit, sometimes I can probably be a little intense when I get focused in on something and do things. That's okay. I can admit that. But Terry will start this. Laughter this crazy laughter and it no matter what it makes me stop and start laughing, and it's funny how it changes the trajectory of the rest of that day.   Because there are times that I can just go off and go down in that hole and stay there all the time. But anyway, to your point, laughter and being able to stop and just laugh at ourselves laugh at the situation. It's so important to our mental health going forward from that point. Oh, my gosh, yes.   Terry  31:07 And the breathing, I mean, just the breathing aspect of you know, that deep breathing all of the, you know, working on your meridians, and even she throws in some tapping sessions and things like that. Are there What, What kinds of things do you? do you advise to do? Like, if you're in a Bosu, ball of stress? I mean, what kind of things can people do to try to take it down a notch so they can become self aware?   Karen  31:42 I'll give you a great, that's a great question. Because the laughter yoga is a great one, because you can just start laughing for the sake of laughing right? Some people feel awkward doing it right. And, but the more you do it, then it's less awkward, right? For me what I do, so I'll either go to that, or I go to music. And I'll give you a great example.   Because this morning, it was just like I said, it was one of those days that just things kept shifting, and I started getting in a bit of a cranky mood, right? And I'm like, okay, I can't be in a bad mood. about to go on a podcast. That's right. Because that just doesn't energy. You know, people pick up on energy, right? Me I listen to music, so I listen to music that brings me joy, that makes me smile that makes me want to dance and that kind of stuff.   So all I did before this was to throw on some music. I like Soca Music, right? So I just put on some music and I'm dancing around my apartment. And it just shifted that energy. That was it. Right? And then it made me smile. It made me feel good. And then I was all set to be here today. That's what that's my go to is music. Yeah. Because   Roy Barker  32:48 you mentioned that because we have the same thing. I mean, that's so funny. We woke up this morning, just be down from our admin. From my adventure. Yeah, even the dogs are like, Oh my gosh, I can't even get up. I don't even didn't even in our face to eat, you know, at seven o'clock this morning. And we were so dead. I told her I said, you know, we got a podcast today, we have got to raise that energy up. And she's like, we need music. And so we put it on, within a couple songs. You know, we were both singing and dancing and just, you know, it just really turned the day around,   Terry  33:22 man. Right. You know, thinking back to good memories go into concert? Oh, yeah, I saw them. I saw that. You know, that's always my go to Oh, yeah, I've seen them in concert in it five times. Okay, what do you say? What kind of music Did you say souca.   Karen  33:35 souca. Like, I like the I like like the, the Latin music like, I mean, I like reggae, like I like all kinds of music, you know, if it's got a good beat to it, and I can dance to it. I love it. Right. So that's usually my go to and that just happens to make me smile, and it makes me want to be on vacation. So, you know, it's just brings back those memories of being on a beach with palm trees for me.   Terry  34:00 Me too.   Roy Barker  34:03 So, yeah, I wanted to talk about intentions. Is there how can we become more intentional? You know, through our days through the week through our overall you know, bigger picture, what are some tips that you have for that?   Karen  34:19 Well, I teach people, one of the things I teach people is awareness. So check in with yourself throughout the day. I tell people check in three times a day, because people can usually remember something. Three times I find if you tell somebody five times a day, they're not going to do it. Right. So things like when you wake up in the morning, how do you feel? What kind of mood you're in? It's amazing how you can wake up in the morning you can have the best sleep and you wake up in the morning and all of a sudden you're in bad mood, or you're depressed or that kind of it's like Where did I go last night? Right?   I had a great sleep. Why am I waking up in a mood like this? Right. So and that And then I always teach people go right into gratitude. Find something you are grateful for it. If you can't think of anything, be grateful that you woke up today. Right, you woke up on this side of the ground, because that's, that's my go to is like, thank you for giving me another day in this playground, because to me, I say the world is our playground, right?   So, you know, thank you for giving me another day in this playground. And, you know, I'm grateful for that, you know, maybe be grateful for the trees, or the birds or your animals, just something so simple, right? You know, it doesn't have to be this big thing, right? Just, you know, and a lot of people find it hard to find something to be grateful. And I'm finding that right now, a lot of people are in that. But I'm teaching them to like, just, let's find one thing, maybe it's, you know, your dog or whatever, right?   Roy Barker  35:49 Yeah. Right, I think that we can all look, it's, you know, even if we're having a bad day, so, you know, in the heat of whatever's happening, it's like this, you know, there's nothing right in this world. But if you take a deep breath, and think about, you know, food, shelter, the basics of life, and you know, we, there are days, we go on walks in the morning, and it, you know, I can't even get to a point, I'm just like, it's just the beauty of walking every day is something different. We live in a great place with a lot of wildlife. And so, you know, like, last night, we took the dogs out, we had a big spotlight, and there was about I guess, three to three, four raccoons down at our feeders   Terry  36:32 at the deer feed. The deer feed,   Roy Barker  36:35 but you know, we have ducks, turkeys, we have all kinds of beautiful wildlife. But, you know, I think you have to kind of condition yourself because there are I'm not gonna lie and say there aren't days that, you know, I miss all of that, and I'm focused on this credit card thing won't go through or, you know, whatever this may be. But, you know, sometimes you just have to stop and look at this, look at the little things around you and realize what a beautiful world that we do live in full of opportunity. We are easily we can change our situations. If if it's just a bad for stuck in a bad situation. There are things that we can do.   Karen  37:15 Yeah, exactly. So I teach. Yeah, so I teach people, you know, like I said, to check it in the morning, maybe check in at lunchtime or dinner time, I always find pick a meal to check in around. And and then before you go to bed, what kind of a mood are you and when you go to bed, right? And, and yeah, and just try to bring it back to I am grateful for if you're if you're in a bad mood or whatever kind of mood, just come back to your breath, come back to just finding something you're grateful for. Because there is something out there. And you can't attract good things. If you're living in misery, right? So if you want good things you got you have to go into gratitude. Right?   Roy Barker  37:57 Yeah, cuz I think that our mindset that we're in, we attract that. And, and of course, then we seek it out too. Because, you know, again, I'll just speak for me and say that, you know, it's like, well, this didn't, this isn't working, right doesn't look good. And then all of a sudden, it's like, you can focus on all those things that aren't moving in the right direction at that moment, instead of saying, hey, the other thing too, I try to put it in perspective is how big is this thing in the scheme of life? You know, is it a piece, I hate to keep using it, but it's a good example, this piece of software, if I'd never gotten that upgrade, it really wouldn't have been a big thing.   Maybe it can make, you know, some of our efforts that we do easier, but you know, really, in the scheme of life, it was nothing. And it was nothing to even waste. One minute being upset or disoriented or you know, out of bounds or whatever you want to call it. I don't think I wouldn't like fling and stuff around. But I was definitely you know, internally I was definitely you know, it was all welling up in me and just trying to let that go.   Terry  39:03 Yeah. You mentioned when we were talking at our first conversation you mentioned about watching Esther Hicks on YouTube. I you know, I I'm on her email list for daily meditations that she sends out, but I need to I'm so glad that you mentioned that because I do enjoy those and I need to go back and watch her. What can you talk a little bit about what you incorporate into your, your life and your training   Karen  39:43 that Esther Hicks I love Esther and Abraham and they so this friend of mine who I met through this network marketing company on with, she knew I was really stuck at the beginning, right and I was going through a divorce And going through all this stress, and all of a sudden, she just said to me, she goes, can you need to download this book called? Money and law of attraction by Esther Hicks. I had no idea who this was. But at that point, I was like, somebody just point me in the right direction, right? Like, I just hear, I'll go wherever you take me to write. And so I did I download that and she goes, go listen to chapter eight, I can't remember exactly what chapter eight was about. But what it what my big aha was about how we can change our thoughts through the day, and how, when we keep trying to think of the right word, when we keep repeating that same scenario, you know, like, how dare that person do that? How dare that person do that?   Then you create all these different stories around how that person did whatever the person did to wrong you, right? Yes, this was me and my ex, right? Like, how dare he get another girlfriend, he should be fighting for us. But I was stuck on this story. Right? You know, and stuck in I don't know what I didn't actually really want the marriage to work out. But anyway, that's, besides the point. Right, but whatever. That's another story. But But anyway, but I was stuck on this story. Right? And, and the anger and all that kind of stuff, right? And when I listened to Esther, that's how I kind of learned how the the mind works and how emotions work.   So I started learning basic things. And I'm like, Oh, so every time I'm in the past, I'm like, oh, wait a minute, my body wants to go back to the past where it's comfortable. Yeah, right. So I started understanding this stuff. It's like, Oh, okay. And even now what I'm going, like, start reliving something that's in the past, like, Ah, this is a chemical reaction. This is just me wanting to go where it's comfortable. No, we're gonna go forward. So that led me into actually Dr. Joe Dispenza, as well.   So I ended up taking one of his courses and started just learning more, because I wanted to understand how I think, right, like, why does my mind think that? Why am I like this? Why do I do that? Why do I have all these patterns? You know, why do I? Why do I procrastinate all the time? You know, just all these things that stopped me from moving forward. That's,   Terry  42:15 that's funny that I mean, not funny. But interesting is bring up Joe dispenza, too, because I have that. The What is it the habit, but breaking the habit and the habits or something out of yourself or, you know, bad habits of being yourself or something like that? And I'm just at the beginning of it, I'm getting bogged down by the scientific part of it. And I know I need to push through, because so many people have mentioned his work, and and how, how it has helped them throughout their lives as well.   Roy Barker  42:53 It's funny, are you Oh, I'm sorry, brother. No, I was just gonna say it's funny, we heard this morning on the show, and I wished I would have jotted this lady's name down, she just put out a book about, about conflict and divides, but she called them something like misery entrepreneurs. And she says that, you know, we have to learn to identify the misery entrepreneurs and avoid them or stay away from them. And I thought, what a great term that is, because there are, you know, people in our lives that just, you know, they seek that out, they suck us into it. And it's just all draining.   Terry  43:33 I think she was talking about resolution with conflict, it was some some conflict was in the name of her book, and it was on at one of the morning shows, you know, she but she was talking about it just in everyday life, but like, you know, the political class atmosphere and, you know, everybody has the same goal, they, they just have different ways to go about it. And, and just because one person thinks one way doesn't mean that it's wrong, and they're not the enemy, you don't have to go to that place in your mind where you think, Oh, yeah, they're not thinking like I am.   So they're the enemy. They know nothing. No, you just have to kind of listen to everything in general and and be open to another opinion about things and how and see how other people are thinking. So maybe your critical thinking can get into that, that process and have not been able to get into your stuck mode, you know, because I know I go there all the time. I get stuck. And I go back to all of my old habits of thinking, oh my god, they're judging me. They're judging me. They're judging me. And I don't know why because I really don't care what people think about me. So I don't know why it's hard for me to come out and say something. I don't understand it.   Karen  44:55 Because usually if we think other people are judging because we're all a mirror of each other So if you feel like people are judging you, where are you judging yourself? That's true. And it's, you know, people Esther Hicks is the best therapist. And really, when it comes down to it, people aren't thinking about me. They've got their own stuff going on. Who am I? What kind of ego? Do I have to think that somebody is really got me in their thoughts? You know? It's so yes, you are seized on that guy. Right? Oh, and then I'll go down that route. But that's what I love about Esther Hicks. Right. Like, one of the things lately, it was like, I wanted to heal some judgment around myself. Right.   So one of the other healing part of my healing journey is doing plant medicine. And so last time I went to a ceremony, it was like, Okay, let's get rid of this judgment on myself. Because this is crazy, right? Like, it's, it's slowing me down. It's stuff that I'm hanging on to that doesn't that doesn't serve me anymore. Right. And I forgot where I was going with that.   Anyway. But Oh, yeah. So one of the things yeah, so one of the things my friend gave me as she goes, here can go listen to Esther Hicks and judgment. And there's like, it just, it was my goal to she's the best therapist, honestly, she's the best therapist. If you're stuck in anything. Then go to Esther Hicks, if you're stuck on, I don't know, whatever it is, you're going through just Esther, Google Esther Hicks and anger Esther, Esther Hicks and anxiety, whatever, right?   She's my go to for everything. And one of the things I learned about judgment is that there is nothing wrong with any of us. Nothing. Not one little thing there is wrong with any of us. You know, we just create whatever story in our mind because somebody planted something in our brain as a child. But there's really nothing wrong with any of us. And we're exactly where we are supposed to be right now. Right? We just keep healing and keep moving forward. Right?   Roy Barker  47:14 Yeah, my priest has a good saying, you know, because when we get kind of mired down in our own thoughts is that our mind is like a grinder. But we get to choose what it grinds. And again, it's it's a part of the self awareness and realization that if I can catch myself starting down that path, it's like, you know, you try to replace whatever the negative thought is, with something that's positive, you know, if something's going wrong is like, Alright, let's think about these, you know, kind of the gratitude, let's run gratitude through this thing.   And all the things that we could, would, should be thankful of. And, again, sometimes you can veer off track and you don't, you're not self aware, sometimes self awareness is the first thing that goes out the window. So you really have to be, you know, it's kind of like training ourselves. We just have to train ourselves to be aware of why do I feel this way? What is happening? what's around me? Is there anything I can do to change it? If not, then can we avoid it?   Karen  48:18 Yeah, yeah, it's, uh, awareness is such a huge thing. And it doesn't happen overnight. And this is a journey of learning your awareness. And okay, here is my life lesson around this. I'll give you an example. When all the crazy times right when all of this first started, you know, a close friend of mine and I we were arguing like crazy. This actually almost ruined our friendship, right. And I see things one way she sees another she was trying to prove her point to me, I was trying to prove my point.   And it was a big ego battle. Right? Like, it's just our egos fighting against one another. That is it. Right. So anyway, we went okay, that's it, we got to take a timeout, right? Because we were so angry. So a few days later, I kind of and I'm a big fan of journaling to get to my to get to the root answer of all this. And it's like, wait a minute, and this is my awareness. Right?   Not everybody has to think like I do. That's what makes me unique, right? Like, not everybody has to think the way I do, and it's okay. And everybody is going through what they need to go through during this time to wake up, whatever that looks like to them. Right? And then and then once I realized that with myself, this taught me compassion. When I always thought I was a compassionate person. And then I discovered I'm not as compassionate as I thought. Right?   So it was like, okay, but that was my big awareness. And I'm grateful that we didn't it didn't ruin our friendship because we talked about it and we just went, Okay, you know, you think this way, I think that way, and it's okay, because we're all on this journey together. At the end of it.   Roy Barker  49:55 There's a there's a book that I read years ago called the slack And there's different variations from different authors. But I think it's the it's consistency in what we do. And I'm talking about like, awareness, being aware, journaling, meditation, actions and thoughts. So the premise of the book is that if you meditate one day, you're not going to get much, you know, if you journal one day, if you're aware, one day, we really don't get much out of that.   But if we do it every day, and we're consistent over time, and maybe, you know, we start smaller and grow, I'm not really talking about that as much as just the consistency of doing this because meditation, very difficult for me, but I get so much out of it, if I just push myself every day. Because there are some days, I can't turn my thoughts off, I'm just like, all over the board, you know, instead of being able just to, for me, I like to think about my breathing, maybe, you know, have gratitude. Instead of Oh, my gosh, I've got a call coming up in 30 minutes, or, you know, need to take the trash out.   It's just, you'd be surprised that when you quiet your mind, all these crazy, random thoughts that started coming in, but you know, it's like, I think that once you we, you know, we don't have to do everything at once. But if we start something, just be be committed to doing it for a long period of time. That way, you will finally start to see results.   Terry  51:26 Yeah, yeah, absolutely. Baby steps. Everything is baby steps. Or I was gonna say it's coming back to the baby steps to this now. And I'm,   Karen  51:34 yeah, I'm a big the things you the things you resist. That's where you need to persist, right? Like I avoided I hated being quiet. I hated journaling. I hated all these things. I didn't want to do it. And I know, that's what I had to do. Right. So   Roy Barker  51:53 another good book, I don't know why I'm pushing all these books today. But   Terry  51:57 what's the down? name for this? Yeah,   Roy Barker  51:59 what's the I can't think of his name now. But basically, he, he talks about the obstacle is the way and I think, you know, it's kind of what you're saying today is that, you know, sometimes, and also, when we solve a problem, it's like, it doesn't mean that this is going to solve everything for the rest of our life, we solve a problem today, and there's going to be others that come up.   We just have to be prepared and be in the right mindset to take these challenges and different things on and realize that it's we're never going to be at a point where there's just nothing and you know, when, when I'm at a point where there's nothing, start looking around, because it's like, what have I missed, but we do have those good days where there's nothing, I don't want to overlook that. But life is just full of challenges. And we just have to learn to take them on. It's how we take them on.   Karen  52:51 Yeah, but we need the challenges to grow. Yes, no, right. If we don't have challenges, then we're stuck. Now we're just like just living. We're just coasting.   Roy Barker  53:00 Right? Right. So I like   Karen  53:02 teaching people how to dream again. That's another one. Right? That's another part of my coaching. Like, let's dream again.   Roy Barker  53:08 I love that. So there's so much there's so much Yeah, cuz I'm a dreamer. And that's one thing I have to, you know, sometimes poke Terry into just having that dream, you know, what, what does that look like? And sometimes they're not that you don't always have to have the achievable dream. I mean, some, you know, it's nice to dream and aspects that we can achieve. But sometimes we just need that time away. And just to have those thoughts.   Terry  53:35 Yeah. And I don't, I mean, set, you know, I just got so bogged down from all the years of raising my kids put my career on hold, doing all that stuff. And then it's like, wait a minute, everybody's gone. Now what's going on, you know, so I don't even know what my dream is. But I know I've got a lot of them, I just kind of need to hone in on different aspects.   Roy Barker  54:00 And this is such a good time in life. Because of that, you know, people always worried about older age, but I tell you what being you know, older has been, it's really good because you have a lot more freedoms, you know, we're not, we don't have the kids that we're responsible for every day. So we can do things we can take more chances we can. I don't know, we can dream, the dream and we can chase it. That's the most important part is that we have the ability to chase whatever dream we have,   Terry  54:27 and it can become reality.   Karen  54:29 That's right. That's right. There's nothing that says that we can achieve whatever it is we want. Nothing. The only thing that stops us is us. us we're like we just get in our way if we would just push ourselves out of the way you know, and that's why I'm kind of at now it's like I got to a point of like, Okay, enough is enough. And that's what I got that aha like, nothing's wrong with me. I am perfect just the way I am. Right and and there is nothing I can't achieve.   That I want to do, right? Like right now I'm working on manifesting being in Costa Rica for the winter, because I don't like the snow. And our winters here in Ontario, go on forever, right? So I'm like, you know what I want to be in Costa Rica, I want, you know, like, my desire is to be able to rent a place, I haven't decided if I want to buy a place or rent a place, but whichever doesn't matter. You know, but I want to be able to run a retreat, I want to leave, you know, run a Leadership Camp, like with my, with my team, do all these things I want to do I want to have a private chef for when my when I have my leadership training and stuff, I wanna have a private chef cook for us.   So I'm manifesting all this. Okay, well, what do I need to do to get there? Okay, well, I need to do some work, right? So, you know, I need to get creative, I'm changing the word work, because work to me has such a negative thing to it. So I now I just now, starting to use the word create, now I need to get creative. Right? So I can be on purpose. So I can get my Costa Rica for three months or four months, right? Awesome. I'm still learning, right? 55, I'm still learning.   Roy Barker  56:11 That's a good dream. I like that, in the talking about creativity, something else is that we actually have to carve out time for creativity, because and this is the study that I referenced is more is more based on children, but then people have taken it and extrapolated it to adults as well. But when we are so over scheduled, and when you're in the heat of the battle, and I don't mean a negative.   But if you're, you know, grinding out a project, or if you're doing this or doing that you don't have that time that our brain needs to be creative. it you know, we have to take time and make time where we can set with ourself or take a walk or whatever we have to do, to let our brain be creative. So I think that's an important piece of this as well as make the time to let ourselves be creative. Yeah,   Karen  57:07 yeah. There's a lot to hate being a human, I say we're in university to be a human. That's it, right? Because, you know, you learn all these things in life. And if you start diving into this, this journey of finding yourself and finding that freedom, which is how 15 free came is that you start learning that everything you're taught growing up, I hate to say it are all lines, right?   Like, you know, it doesn't mean you come from a bad family, it doesn't mean you have the worst parents or anything like that, or the people around You're horrible. You just don't know what you don't know what you don't know. And, you know, and then you start learning later that it's like, oh, wait a minute. I don't have to have a university degree or college. This was my thing.   This is my, my thing that I've been doing a lot of healing and it shows up every now and then of like, you know, I was raised like you need a university degree or you need a college degree, otherwise you're not going to be successful. Right? Right. But that's baloney, right? Like I never was, I never liked school growing up until I found what I enjoyed when when I went back to school to be a massage therapist. But, you know, you don't have to write I mean, I look at one of one of the one of my mentors is is Bob Proctor.   I love Bob Proctor, he never had a university or college degree and look at where he's at. Right. So if you follow who Dr. Bob Proctor or Dr. Bob Proctor, right, he's like a Tony. Right. To me. He's like a Tony Robbins. You know, similar, you know, different little bit, but he follows the thinking grow rich. Okay. Yeah. So, yeah, but he's, you know, when I heard his story, I was like, Oh, wow. Okay. So I don't have to have that. Right. I think you follow your doctor, but then you have to   Roy Barker  59:02 follow your passion. There's a lot of, you know, things that people don't tell you. But there's so many other disciplines and things that you can do. And if you choose to get specialized education, then you know, it's easily available for you. But yeah, I think, you know, the last 10 years have shown us that sometimes having a trade or having that passion to follow. I think it's always the best Anyway, you know, you want to feel like you have something to wake up for every morning that you're, you know, you fling out of bed and run to get started on it.   Terry  59:35 Yeah,   Karen  59:36 yeah. And I'll give you an example. So, I the very first podcast, I went on, like this whole, our very first lockdown that we had gave me the kick in the pants that I needed, right? So it's like, okay, Karen, stop procrastinating on certain things and just get out there. Right. So the first podcast I did was, it was a little bit of a disaster, but it's okay. Right. My dog was barking in the background, all the things that I thought I could go wrong kind of dead, but it's alright. Right? conquer that fear. So but I was stressing because I had to send a bio.   And for probably a good five or six hours I was stressing about and file and my dogs whining in the background and there's all this noise and I'm getting angrier and I'm getting frustrated. I'm like, freaking out here. And I'm like going, I want to hit things, right? I realize I need to buy a punching bag, because that helps. Stop right. There is sometimes like, for me, it's like, I want to hit these, but I also don't want to hurt myself, right? or anybody else for that matter, right? So that some guy way of moving that. So anyway, I'm like, I could punch a wall.   No, cuz then I'll hurt myself. And then I have to go to the hospital and I could have broken my fingers and I can't work and yadda yadda. And I was like, I just thought of things I could smash and I'm like, okay, no, that's not gonna work. So I just took my cell phone and I just threw it on the ground. And I just screamed, I'm like, ah, I smashed my phone on the ground. And I sat down and I was like, Hmm, I have some anger. I need to move.   And I started laughing, right, because it's kind of funny, but I journaled it. Okay, what is this anger and the frustration all about? And it had to do exactly with who's gonna listen to me? I'm not smart enough. This is all programming, right? I'm not smart enough. I don't have a university or college degree. Right? Who's gonna listen to me? I'm not smart enough. I feel dumb. I don't know what I'm doing. Bla bla bla bla bla. So I'm like, Okay. And then through my journaling, I teach people certain techniques with journaling.   So I'm like, Okay, what do I need to do to make this icky feeling go away? My friend told me that one. So as I'm journaling this, I was like, okay, go find your certificates or any diplomas of anything you've accomplished. So I was like, Oh, I can do that. I've taken lots of workshops. I went to school for massage therapy, grabbed all my certificates, put it in a frame, and I was like, Damn smart. Right? It's just somewhere along line. Somebody programmed in my mind that I wasn't smart, because I didn't have this. But this is how it shows up. Right.   Okay. So now what do I got to do? Alright, be resourceful. Let's Google how to do a buy all like it wasn't complicated, right? Well, anything. Yeah. When you're in that state, you can't think properly. Right. So once I started journaling it going, where is this stuff coming from? Right, just Google people who do Biles that are in the same industry as me. 10 minutes. It took me like, wow, five, six hours of wicked anxiety, anger, frustration to something that took me 10 minutes, right. And when I had to go through that anger and frustration to get to the root of where all this was coming from, and it just was, didn't feel smart enough. I know. That's lie. Right? I had to go through that to go Wait a minute. I have done a lie. Yeah,   Terry  1:02:58 well, you know, and people have businesses that are not all of them are called those but they're called, they're like rage rooms where you can go and break stuff. And I went to Toronto. Oh, my gosh, I recommend it. I didn't even know I needed it. I went and visited my daughter in California and she's like, Mom, we're gonna go do this. I'm like, Okay, I'm up for smashing stuff. I felt so much release after I got done that.   Yeah, I started looking at up here. I'm like, I'm opening up one of these raid rooms. We need to do this. You know, I was like, focus. This one here. Where we are in Fort Worth, has actually has a car that they lead sledgehammers to, I mean, but they'll let you. You break anything. mirrors, lamp mirrors. Oh my gosh, don't break a mirror. I'm the superstitious one. You know, it's like, oh, seven years. just smashed. Okay. In your Yes. Right. It doesn't count in this magic room.   Karen  1:03:59 That's right. That's right. Nothing, nothing superstitious happens in it. Oh,   Roy Barker  1:04:03 well, just for any listeners out there. I'll charge half price and I've got a lot of firewood out here that you can take all the rage out on this fire without here.   Karen  1:04:13 I should I should see if the rage room in Toronto is actually open. I google that. But I don't know if it's still around. But it's a  

I Want To Feel Better. Focus On Disease Cause and Prevention Featuring Dr. Linda Marquez Goodine I want to feel better. I think we've been shaped that way by social media, the news, I mean, everything you see, you go online, you order it, and you get it in 24 hours. You don't even have to leave your house for anything. If you want coffee, a pizza, but you know, it's not always the best option. As I always have conversations with patients because they want to get better About Dr. Linda Dr. Linda Marquez Goodine, D.C., C.N. Dr. Linda Marquez Goodine is a Chiropractic Physician, coach, author, speaker, wellness educator and podcaster who has been practicing since 1993. She received her undergraduate training at California State University Fullerton and attended Los Angeles College of Chiropractic. She has been licensed and practiced in several states including California, North Carolina, Pennsylvania, South Carolina, Tennessee and is in active practice in Lake Havasu, Arizona. She is a certified Functional Medicine Practitioner with extensive postgraduate training in Nutrition, Functional Blood Chemistry, Functional Endocrinology, Brain Chemistry, Thyroid Health and Managing Obesity. She has been studying health and nutrition for over 40 years. Her mission is to help people get to the root cause of their health problem, fix it with a natural, drugless personalized step by step plan including addressing the mind, body and spirit for optimal living.   She currently devotes her practice to treating difficult conditions using customized blood test panels, hormone testing, gut testing and additional functional test to get to the root cause. Her non-invasive therapies, natural remedies, systems based approach and passion for health have allowed her to help thousands of people. She keeps a very active lifestyle in addition to giving workshops, writing articles, in private practice and the mother of three children and is happily married to her high school sweetheart. She enjoys spending time with her family, running and reading books on health, fitness and personal development. Contact Information: 888.503.5587 info@premierhealthoc.com Social Media www.DrlindaMarquez.com https://www.instagram.com/drlindamarquez/ https://www.facebook.com/drlindamarquez/ https://www.youtube.com/c/LindaMarque More Information Linda Marquez Goodine, D.C., C.N. Premier Health & Wellness 540 N. Golden Circle Dr. Suite 112 Santa Ana, CA 92705 Office 714-599-3339 Email: DrLinda@PremierHealthOC.com www.premierHealthOC.com www.feedingfatty.com www.drlindamarquez.com   Full Transcript Below   I Want To Feel Better. Focus On Disease Cause and Prevention Featuring Dr. Linda Marquez Goodine Sun, 8/1 6:11PM • 1:02:20 SUMMARY KEYWORDS eat, people, food, body, good, talking, feel, thinking, protein, meditation, muscle, thyroid, patients, running, life, mind, problem, moving, brain, athlete SPEAKERS Dr. Linda, Terry, Roy Barker   Roy Barker  00:05 Hello and welcome to another episode of Feeding Fatty This is Roy  Of course we are the podcast chronically our journey through wellness or to wellness. We know we started a lot of talking about diets and what we eat not necessarily a diet but just trying to take a more balanced approach. You know what we eat getting away from the sweets and carbs. We've also you know, kind of gotten into exercise and movement which is important and mindset as well. We talk a lot about you know, what's going on in our life and we also have professionals that we bring on from time to time to talk to them so today is no different. We have Dr. Linda and I'm going to let Terry introduce her   Terry  00:08 this is Terry  Dr. Linda Marquez Goodine is a chiropractic physician, coach, author, speaker, wellness educator and past podcaster who has been practicing since night 1993 I thought that was that was a typo. I always say it's 19 something. She received her undergraduate training at Cal State University Fullerton and attended Los Angeles College of Chiropractic. She's a Certified Functional Medicine Practitioner with extensive postgraduate training in nutrition, functional blood chemistry, functional endocrinology, brain chemistry, thyroid health, and managing obesity. She has been studying health and nutrition for over 40 years. Her mission is to help people get to the root of their health problems, fix it with a natural drugless personalized step by step plan, including addressing the mind body and spirit for optimal living. Dr. Linda, thank you so much for coming on. There's so much more to say. But I want to get right into talking to you. Welcome to the show. Thank you so much for being on with us.   Dr. Linda  01:55 Oh, thank you for having me on. I was just been so excited to chat with you. You both just have just you're full of just life and just I love your personalities. Do I go when I lived in the south for a little bit like in South Carolina. I lived in North Carolina and Tennessee. And then it's like you start talking like y'all and thank you ma'am. And this is Southern girl coming out. Oh   Terry  02:22 my gosh, I would have been backhanded if I didn't say ma'am or sir. I still say it and people get offended now. It's like whoops, I'm don't mean to offend you. But   Roy Barker  02:31 it's funny because I spent some time in the northeast and you know, I always said thank, you know, like a cashier to convince me Thank you, ma'am. You call them ma'am. You know, it's like it was an insult to be called ma'am there.   Terry  02:44 Guys.   Roy Barker  02:46 Well tell us a little bit about your journey. How did you grow up wanting to you know, help others is this kind of been something that led you down the functional path?   Dr. Linda  02:57 You know, I've always kind of been I always saved I'm still a nerd I was I've always been a nerd and I always I kind of go back to middle school when I just you know you have those moments you know you have that day that you just you just know something's just gonna change your life well I had that moment when I was in middle school when a kid was he said some not so nice things about my about my body. And it was just that one thing that you know you you turn would say make lemon into lemonade. You know, life gives you lemons, you make lemonade and and I just from that time I was about 12 years old. I just just totally just changed by live I started I started running which then I fell in love with running and then my mom started taking me to the do remember Jack Lalanne? Yeah. So one of the first gyms that he had opened was in Orange County, California. And my mom would take me to the gym when it was women back in the day, it was just women were on certain days, men were on certain days and then on Sunday,we would split the time, ever since   Terry  04:11 Wow.   Dr. Linda  04:12 Um, it just it really just changed my life. I mean, I grew up under care under like chiropractic care. we ever got sick, which very rarely we did. My mom went just and got herbs out from the garden and just made us a tea and just said drink this. You know, we didn't miss school. If we have a little cough. It's just like drink this. You're going to school. It's not like nowadays. And she cooked for us at home. We weren't really want to pop a pill for anything. It's like okay, we're going to go to the chiropractor. And so that's kind of how I grew up. And I knew that I wanted to be a doctor. I wanted to help people. And I really wanted to be a brain surgeon because I thought that's like the hardest thing that anybody could do. That would be the coolest thing. But there's a little problem. I hate blood.   Terry  05:00 That reading under it.   Dr. Linda  05:02 Like, I don't know about that. And growing up under chiropractic care now i just i rant I because I ran a lot as well, I ran cross country and I started running marathons and so forth. But that's really what kept me on healthy and sane. And it was just amazing what they could do the miracles that I saw just in our in our, you know, in the practice, just watching people and hearing the stories, but in our, you know, with our family as well. So that's kind of where my journey started. And I went to chiropractic college, and from there, you know, physical medicine is working more on the body, the physical portion of the body. And then I got more into what's called Functional Medicine, which is more working on from a nutritional perspective, the biochemistry of the body. So that's kind of how I got involved in in what I'm doing now. And I love it.   Roy Barker  06:01 So interesting, bringing up Jack Lalanne, because I remember my dad, and one of our neighbors, they would get together, I guess, whenever his show was, I can't remember like in the evening, and they had this, you know, like a slant board that he did a lot of stuff on slant boards, but he wore those like, coveralls tap things all day. Yeah.   Terry  06:23 Yeah, but my dad had like a jumpsuit, it was just suit thing. And he used to mow his lawn mowed the lawn and it with his with his black socks that we thought we laughed forever. Like, Dad, you are such a nerd. And we cannot have any way Come while you're doing this. Oh my god. Well, that just seems like such a natural progression for you to go into functional medicine and the holistic side of it, since that's how you were brought up. And so you know, so many of us, it seems like now we just really want to throw pills at it and just fix it quick fix. We want the drive thru, we want everything now. It's just everything on demand. And it can't be like that, especially when you're talking about your health.   Dr. Linda  07:14 I think we've been shaped that way by by social media, the news, I mean, everything you see, like you say you want something, you go online, you order it, and you get it in 24 hours, you know, you don't even have to leave your house for anything anymore. If you want coffee, you want you know, a pizza, which I don't eat, but you know it pretty much anything. If you want to you can google anything, you want to learn something, you just YouTube it and it's there instantly. But you know, it's not always the best option. As I always have conversations with patients because they want to get better. They want to say, Oh, well, if I do this, well, I feel better tomorrow, yet they've had an issue for years. And a lot of them like it's got to be easy. Otherwise, they won't do it. And it really frustrates me. And I think that's kind of where the mind training comes in. And I remember I believe it's Rohn Jim Rohn. He says, don't wish for things to be easier, wish for you to be better. Because when you're better, things will be easier. Everything you do becomes easier, not Let's wish that this was easier. And that's kind of the progression of where we have gone as a society. And it's really just just disheartening. Because we never get to, I think, reach our full potential if we just want everything to be easier.   Terry  08:46 Yeah, and it just seems like I mean, everybody, I feel like everybody wants to do the right thing, but wanting and doing that. It's just not the same thing.   Roy Barker  09:00 Well, and we found out it's, you know, we talk start have started talking a lot about sustainability. Because, you know, I'm that guy that wants to quit and cookies today and tomorrow, I want to see, you know, a big difference. And I know that's not realistic, but it's like, you know, that's the that's kind of the world my mind lives in. And so, you know, us trying to make these little changes and tweaks that we can mindlessly do from now on, you know, something that we don't have to continually think about and just because that's us, we we know what we should do. And we know how to do it. We know all the right things. It's just, you know, something, we can start but something will typically derail us like you know, I don't know just a change in schedule. Sometimes that's all it takes   Terry  09:48 something happy or stressful either way.   Dr. Linda  09:52 I think that's where the mindset comes in. And I that's where behavior modification and I look at my soul As an athlete, and that's how I say I'm an athlete, and if I'm an athlete that requires daily discipline of mine training, water intake movement, what fuel I'm putting in my body. And you know, when I'm in practice still, and I do functional medicine and physical medicine, the physical aspect is I'm still adjusting patients and I will share with them because they come in with like, shoulder problems, back problems, knee problems, or you know, a lot of kids their their necks, they're like this the whole time. They have horrible posture. And I'm telling them, it's not what I'm doing. And here, it's what are you doing the 24 and a half other hour 23 and a half other hours that you're not in the office when I'm working on you, we need to focus on. And I think when you change that mindset that you know, hey, I'm Roy, I'm an athlete in training and your training is so that you can perform better in life. And you can be the best version of you. Because I always feel if you if you're not feeding yourself, Well, you can't express yourself to the fullest potential that I believe God has given you gifts to share with everyone else. So everyone else is losing now.   Roy Barker  11:19 We talked about this, that it affects us. You know, we I've got another business podcast, but you know, we had a guy on there talked about, you know, to be a good leader, we have to have that self care, we got to get our sleep, we got to eat right. And it's true. Because, you know, if you don't get enough sleep, you typically grumpier, you don't make as good or as quick decisions. And it just it, it really affects all areas of our life and our partners as well. Because when I don't feel good, I'm sure. You know, I'm not as active or as quick to do things for Terry as I should be. So we, anyway, that's a good point to make   Terry  11:56 leading by example. Its such a when you think about it, it's like, oh, my gosh, what do I have? What do I have delete about? But you do everybody does? You just have to do it?   Roy Barker  12:10 Yeah. And I'm thinking about the about you saying that you're an athlete, as I just got to thinking when you said that, I thought, Oh, I'm kind of like SpongeBob is SpongeBob, his friend, you know, like, Yeah, what is that? Yeah. What I feel like   Terry  12:26 always thinking, I'm the athlete that's gonna join the hot dog eating contest. That's terrible. I'm kidding. That was an awesome analogy. Because I'm, I was thinking that's something I could do. If I thought I was an athlete, and started in that mindset, and started going toward that path. It might it, it would help me not might, it would help me try to get back in because, you know, we get off track. So   Dr. Linda  12:52 we're even asking yourself, what would the best version of you be like? No. Do you have a game or having a picture of the best version of you? What would he or she look like? And it's totally up to you however you want that person to be?   Terry  13:09 No. Oh, that's awesome. Yeah, taking notes. Yeah.   Roy Barker  13:14 You know that that vision because we talk a lot about in in business, where do we you know, where do you see yourself? How do we want to get there? So we should do the same thing with our with our health and wellness as well. So we had a couple different things we hope to get to. But I think we wanted to start with the five health strategies women should know that doctors don't sell them.   Dr. Linda  13:43 We'll see what how many we can cover that. Yeah. interesting one, but let me tell you that because this is what I share with my patients especially as as we get older. A number one I'm like, you have to have protein. I'm like big on you've got it. I tell my patients and men and women I said the minimal you should be having as 100 grams of protein a day and have protein for breakfast, break your fast with protein. Because you have macros protein, you have fat, you have carbohydrates, you do not need carbohydrates to live, you do need fat because your brain is primarily made of fat and it will function off of fat, not necessarily I mean, it does also offer sugar carbohydrates. However, for every 100 grams of protein that you eat, your body will make 60 grams of carbohydrates. So it's still making carbs that other systems in the body can run off of it. Yeah, that's one thing I said eat protein for breakfast and, and I have them shoot for the goal. First eat 100 grams of protein. If you want to add in some carbs or something else after that, then go for it, and that way, most of the time, they're satiated. Not only that, they're starting to build muscle. And you when you focus on muscle, the fat just comes off. And you need to have healthy muscle in order to have a healthy body. Because there's other systems that benefit from having healthy, a healthy muscle mass, you know, in your body, and as you increase it, your fat mass is just going to go down. So that's one thing I said eat protein for breakfast and shoot for 100 grams.   Roy Barker  15:33 Okay, okay. Got it? Yeah, because, as on the chiropractor side, I guess, you know, our skeletal system is very dependent upon our muscles to make, you know, because that's another thing I know, about myself is not having as strong back muscles. You know, I tend to slump over probably more than I shouldn't   Terry  15:55 sitting at the desk and just, you know, look in different directions. And   Dr. Linda  16:00 in the end, take a look at the older population, they look more emaciated. We were just talking like about Jack Lalanne. I mean, he was ripped, and he looked amazing. It's like, Okay, take him and a person that's running all the time, who hardly has any muscle mass, and they both break their hip, who's going to recover faster? I'm banking on the guy with the muscle, not the scrawny guy who is going to lose even more muscle mass because they're like, well, I can't move, I can't do anything. Whereas the guy that has more muscle mass, like why can still work my upper body. So give me some weights or let me do something and they're going to heal and recover because most of the older population, they don't actually die from a hip fracture. They die from the complications of a hip fracture, that hit home that really hits home personally, because that did happen with a loved one. No, that's why I'm like, even as we get older, and one of the common reasons people don't eat protein as they get older is because they their stomach, they make less hydrochloric acid to break down to proteins, so they don't feel like they're hungry. And I'm like, Okay, then you need to start supplementing with hydrochloric acid because yes, you do start making less however, you, you need that in order to digest the protein that you're eating.   Terry  17:27 Okay. Interesting.   Roy Barker  17:32 All right, so what what is the what is the second thing   Dr. Linda  17:35 number two would be kind of like we're talking about, you know, protein for muscle is resistance training. Our ancestors were moving, they were they were moving all the time, the men went out and did the hunting. Right. They were very active. And women, they didn't just stay, stay, stay around the grounds and just chitchat. They were preparing things as well, they were doing so I'm a big believer of, you know, resistance training, moving heavy things, more functional movements, I do a couple different things. at the gym, I like to do more like I like to do squats, I like to do lunges, anything is going to work more the bigger muscles, you know, like, chest press, things of that sort. And I've also go to like a combat fitness class, which is a combination of like kickboxing, boxing, kind of martial arts and doing ropes and push ups and setups and you're just moving the whole time. And I believe that resistance training really helps a lot with that. And especially it just gives you more confidence. As women, I always feel like we need to be more confident. And that once again, is going to help build muscle and when you help build muscle, your basal metabolic rate goes up. So your fat mass goes down. And we have a tendency to focus I think we've had weight loss. The whole weight loss industry, that's what they're focused on weight loss, but whatever you focus more on, you become you have more of that problem. It's just like, what happened when Oh, drug free America. It's like, you know, we're having more drugs. Now. Why don't we focus on Hey, let's get America healthy.   Terry  19:27 Say no to drugs. That's the whole thing.   Dr. Linda  19:31 is like, let's let's focus on you know, becoming stronger, more functional in our movements, you know, posture and we're talking no kids who are, you know, here, it's sad that I have to tell kids, Okay, sit up, shoulders back, you know, the girls chest up, you know, and in their head is like, forward and like okay, you have like 12, a 12 pound bowling ball. That's way out here. And it's just creating biomechanically the body, you're gonna have a lot of other issues, lower back issues, mid back issues. And so just being mindful of even just your posture as well. So the the protein, the resistance training and the resistance training, you become more in tune with your, your, the physicality of your body, to your strength, your posture.   Roy Barker  20:21 And even if you can't make it to the gym, you know, there are a lot of things. And that's a great thing I keep in kind of been on this kick today about how what a great time we live in, we have so much information and things at our fingertips. But anyway, the point was, I was gonna say, we can look up ways to do the resistance training around the house with things that we have, we don't have to go buy a lot of equipment. We don't have to go to a gym, we can do it, you know, right here,   Terry  20:50 and there's a YouTube video for me, YouTube, whatever, there's something for everything.   Dr. Linda  20:54 Absolutely. And those bands come out come really handy through those really intense because you're, you're stressing the muscle throughout the full range of motion, right? Like working with free weights at the gym. It's just like, okay, you get to maximal contraction, then you just, you know, kind of release it and go back down when you're using bands. I mean, you're working the muscle and full range of motion. Oh, it's great.   Roy Barker  21:22 Yeah, and a lot of those two actually can help you incorporate that core strengthening as well, which I know that that's really important. You know, we tend to want to focus on our extremities, but that strengthen in our core, helps with balance and a lot of other things.   Dr. Linda  21:39 100% Absolutely. prevents a lot of lower back. lower back problems, which, literally, I mean, probably actually have you both experienced some back problems.   Roy Barker  21:52 Not just like, more, well, she's   Terry  21:56 got terrible I have a lower back fracture I didn't even know I ever had and then some crushed disc in my neck. And I just feel like I'm just all shriveled up already.   Roy Barker  22:05 Yeah, and I haven't had any thing like that. I mean, I was out moving some tree limbs yesterday and think I might have overdone it. So I've been kind of hobbling around like a older gentleman today.   Dr. Linda  22:19 So you're, you're a little sore today.   Roy Barker  22:22 very sore.   Terry  22:23 I feel like if I move, you know, I feel like some mornings I get up and I just don't want to move because I hurt in those certain areas. But I know once I get going, I do. Close your ears, Roy. Once I get going, I do feel I feel better afterwards. I mean, I'm gonna be tired until I address the issues, you know, like I should, I guess. But the more I move, the better I feel along the day, and I'm able to accomplish more.   Dr. Linda  22:57 And once you get going, it's kind of like okay, I'm going on, right? It's moving, it's moving. Right?   Terry  23:03 You can do this. I can do this. It can do this. I can do this.   Roy Barker  23:07 Well, sometimes it's like in life in business and health and exercise and everything. It's it's a momentum, if you can ever take that first step, the second step, and third step, they just become much easier.   Terry  23:21 Yeah.   Dr. Linda  23:21 And we have to talk to ourselves a lot of time. I mean, we all do, right. I'm not the only crazy one that's having conversations with her.   Terry  23:30 I'm my best listener. talker, not listener, I don't listen to myself, I talked to myself.   Dr. Linda  23:38 times we have some pretty intense conversations, right? I mean, in the morning, it's like, oh, you know, you really need to sleep you really need to get your rest. The other ones say get up. Yeah. And the other ones now but yeah, you went to bed late last night and it's like the the angel and the devil kind   Terry  23:57 of exactly. That is exactly what it's like. Yeah, I hope nobody is listening to what's going on in my head because I know what I'm that's it straight jack and for me, I'm going   Dr. Linda  24:10 all be committed if you can we all read each other's minds, you know, that person is thinking you look at them, like we're given the devil Look,   Terry  24:21 if you could just give them the little white bubble, you know, that says what they're thinking what what everybody's thinking, you know, with the little dots on it, and everybody's thinking this. There's a cloud. Oh, gosh. Okay, we digress. Yeah. So what's the third thing, ma'am   24:33 Third one I always tell my patients do this as well is check their ability to digest their food. Because you can be eating all this great food grass fed organic pasture raised, but if you're not digesting it, it's like you have holes in your tank. Should one have a real easy way to do this. is to take the baking de baking soda test. There's another test called the Heidelberg test, but you have to go into the doctor's office and it's like three, I think it's like 300 bucks, you swallow something in there, a little pill and then it tells you how much hydrochloric acid stomach is releasing. But if you do like a just a baking soda test, I have my patients do this like for three mornings in a row. And what they do is take about a quarter of a teaspoon of baking soda, pour it in some water, put in some water, mix it about four ounces first thing in the morning and drink it, they should get a nice, healthy belch within like the first 30 seconds minute, and within three minutes, if you don't belch there's a good likelihood that you're low in hydrochloric acid. And you need hydrochloric acid of course to stimulate instruct the whole digestive system important for gallbladder function, pancreatic output on liver function, opening and closing of different valves in the digestive tract. So said you've got to make sure that you're digesting the food that you are, you know you're eating, because then you're not extracting the nutrients. And you're not triggering the nutrient centers in the brain telling you Hey, I'm full. I've had enough. Okay. in the morning. I'll do that in the morning, then you want me know?   Terry  24:57 So it's a quarter of a teaspoon with water or ounces of water? Okay. Yeah.   Roy Barker  26:40 All right. And I got permission to belch.   Terry  26:42 Oh, my gosh, I was gonna say I don't think he has an issue. Sorry.   Roy Barker  26:51 Okay, thank you. Let's move on to Okay.   Dr. Linda  26:58 All right. Number four, we have been talking a little bit about this. But I think you've really, really have to train your mind. Because in the mornings, when there's times I normally get up at four in the morning, we like to meditate. And I remember this, I had gone to retreat, and I remember the doctors had, he's in my head saying Do you want to stay the same? Or do you want to change in the biggest time, there's two times throughout the 24 hour cycle, when your brain is more susceptible to changes subconsciously. And a lot of the things that we do on a conscious level, we can't change them on a conscious level because they're done via the subconscious level. So it's between it's right when you're waking up. And that four to five o'clock hour is when those brainwaves start to change, just like your beta brainwave, for example, is when you're awake, you're wide awake, and you're ready to go. But when you're sleeping, you're in what's called a Delta brainwave. So think about this, you're in you, you go through Delta, when you're asleep in a you're just waking up, it's called theta. And then when you're a little bit more active, it's alpha. And then when you're super active, it's beta. So you're going through that transition where your brainwaves are changing when you're just waking up. And also when you start winding down and going to bed. So that's the important time to really work on the that subconscious mind and with meditation, visualization, affirmations, speaking to yourself, recording your goals and actually listening to your goals in your own voice. super powerful.   Terry  28:55 I have heard that Yeah. Many things, but I haven't done it yet. So I don't like to lose myself in that circle. I got an excuse for everything. I hear a lot.   Dr. Linda  29:05 Yeah, do it. It's really powerful. And then, I mean, I go back and I have the recordings of podcasts that I do. like years ago before podcasting became so popular, just being on radio shows. And I'm listening to them. They just came up on my phone. I'm like, wow, who's this girl? She's smart. And I'm like, Oh my God.   Terry  29:29 That's too funny.   Dr. Linda  29:30 But just listening to your voice like no, Terry today's gonna be the best day ever today, you know, and then you're you're just you're really just speaking out to the universe what you want. Because everything we say we think has a vibrational energy has a frequency. The heart map Institute has done a study that our heart has like this big energy field. You know, and even just when you hug someone like you know, Heart to Heart instead of the side hug It's so powerful, you know. So I try to like, hug my kids and I just, you know, squeeze them. I'd rather have like a hug Heart to Heart instead of like a side hug. And it's just, you know, when you train your mind, you really can do anything as you were saying, it's like, oh, yeah, and I really, I really don't want to get up, you start finding excuses, of why you don't want to get up right?   Roy Barker  30:27 Now, so much. No, that's interesting, because, you know, I've tried meditation over the years, and just never had much success. But you know, what I think I've learned lately is that it's not going to be perfect every time. But we have to stick with it. Because you know, I have better days than not. But the other thing we added is doing it at night, right before bed for me, because it clears my head, have all these other thoughts I've got going on. But it really relaxes me and prepares me for sleep. It's interesting how that happens.   Dr. Linda  31:03 And there's so many different forms of meditation. I was at a retreat, and we were in meditation from, I want to say it was four in the morning till about eight in the morning. Wow. It went by so fast. However, yes, we were in the meditation for that long and it went by fast. And before I was just like, people were telling me that had attended the retreat. I'm like, there's no way they're like, it only felt like it was 20 minutes. And it did, it only felt like it was 20 minutes, because meditation really is just is just being aware. Well, and there's times where I'm like meditating. I'm closing my eyes, and I'm thinking about everything else I got to do. And then I just bring myself back to the present moment. And I'm like, No, no, no, no, no, just come back. And I just go, I just kind of, you know, look at my look at like, looking at something dark. And just breathe and focus on my breath. Yeah. And there's guided meditations. And you can start with the five minute meditation, just focusing on your breath, and just being aware of your breath.   Roy Barker  32:13 Yeah, that's kind of what I do that I tried to do 10 minutes, but try to really focus on that. Breathe in, in and feeling that go all the way down, not in holding it for a minute, but then actually, you know, feeling an exhale. The other thing too, is I'm a very shallow breather during the day. And so that's a good time to try to train myself to take those deep breaths. But it's hard. I have to admit, it's a challenge to keep re centered or keep in the moment, because I'm like, you, I'm thinking, Oh, when I get through with this, I need to do this and I need to do and then but it's okay. I think I've learned for me, it's okay. I just have to stay say, Okay, stop, you can think about that. When this meditation is through, you don't have to think about it right this moment. You just have to continually remind yourself and recenter   Dr. Linda  33:05 Yeah, and I think a lot of it too, goes back to just, you know, training your mind. Right, is really even the words that you're saying? Like I will, I would say so many times I can't meditate, or I hate meditating. And so those are, those are powerful affirmations in a negative way. Right? Everything we say, our body, our it's, our body encodes that. Yeah. And so we'll create situations in your life to make that true. And that's where the mindfulness and that's where training your mind. Like, I can do this. I can figure it out. There's a way if other people do have done it, I can do it. I'm not really sure how but I'm sure I can figure out a way. And then what happens you get some sort of YouTube video shows up a friend calls you get a text, something shows up a book falls off the shelf. Crazy things happen.   Terry  34:09 World runs by it's like over the hedge that movie, you know, squirrel squirrel, that's me, I can get distracted by anything.   Roy Barker  34:17 But I think that the the self talk too, is important. Because my dad used to have a saying that cat never could. And so you know, when we say I can't, it may be, you know, reframing that say how can I? Or let's figure out how we can not just I can't because   Terry  34:36 if you want to have already made up your mind,   Roy Barker  34:39 yeah, it's like whatever you tell you. When is it there's a saying about that, that you can be, you can be successful or you can be a failure. It's whatever you tell yourself. You'll make that right. You know, if you say I'm a failure, I'm a failure. Right? Yeah.   Dr. Linda  34:56 Absolutely. And as you were saying, if you say something like well I can't do that. You can just add yet. Yeah, you know, sentence or as you were saying, How do I reframe this? Or if I have questions, I have patients and people that I coach ask, you know, what would it take for me to blah, blah, blah, blah, blah, blah, blah? And just throw that question out there? What would it take? And when you do that, something will show up. It's like Google, holding your brain in and it's like, oh, you know, why am I so dumb? It's like, Okay, well, your brain is gonna bring back memories of stupid things you did when you were a kid. And that's like, That's why, and why am I so awesome? Yeah, it's gonna bring you bring back situations of, well, you did this, this, this and that. So it's really, so much is really the mind training. And I think that's like a missing component. And that really should be the priority in anything that we do, whether it's business, whether it's relationships, whether it's we're trying to get healthier, lose weight, you've got to train the mind and is we're talking about my mind is, Hey, I'm an athlete. I'm not competing in the Olympics or anything, but I try to train like, I'm an athlete, so that I can show up as the best version of myself every single day. So we all need to speak to each other.   Terry  36:28 Right, that I started reading, what is it breaking the perhaps the habit of being yourself? Dr. Joe Dispenza. Oh, yes, we have heard. I mean, he has been his name has been thrown around an awful lot lately. And so   Dr. Linda  36:48 yeah, that's the seminar that I went to their slash retreat seminar that was meditation, neuroscience, and the energy in the room is just like, overwhelming me like, positive and just it's life changing. Oh, Ben week, just   Roy Barker  37:08 say is the visualization and talking to yourself that use that power for good, not evil? Because I was, I was just thinking, how could I make some a bowl of ice cream appear? No. Careful watching.   Terry  37:26 being silly. Alright, yeah. So okay, so that was the fourth one mind, train to mind.   Dr. Linda  37:36 The fifth one that thats really overlooked that your doctor probably will never tell you is very rarely unless you're a functional medicine doctor is that you know, food can heal your body.   Roy Barker  37:52 Yes,   Dr. Linda  37:52 a pill doesn't heal a you know, heal your body, it just turns up certain circuits. So you're not feeling things just like if you're in pain, it's a pain pill, but still doesn't fix the problem. And if you look at the top conditions that we're dealing with, it's really bankrupting our country, from cancer to heart disease to arthritic knees, depression, those are inflammatory conditions, diabetes, you know, die, obesity, those are all inflammatory conditions that are caused by the food we eat and its lifestyle. And so, whatever made our body sick, we can undo it because the beauty of it is we we created the problem unless you were born without let's just say without a spleen or with one kidney or without an arm. You know, though, those are other. That's those are far and few in between, compared to most people that have type two diabetes, rheumatoid arthritis, thyroid issues, heart disease, those are all lifestyle and even if you have a gene a genetic predisposition for those, it's so your lifestyle choices and how you live that led it to you. There's a sane and functional medicine, it's your genes load the load the gun, but it's lifestyle that pulls the trigger. Interesting. You can have the genetic predisposition for it, but you're the outcome of it doesn't have to be like your ancestors because you're choosing to do things differently and live differently. So food can heal your body.   Roy Barker  39:38 Yeah, we are we have learned that we've talked to you know a lot of people that that is something that we truly believe and, you know, there used to be a I guess the theory or thought that you couldn't reverse type two diabetes, but I'm here to tell you that you will have a say in my opinion. You can if if you eat Right, and you move right and you do all those things. Most people, I guess, let's say the people that's lifestyle has created it, you can turn your lifestyle around.   Dr. Linda  40:11 Absolutely, yeah. 100% I have seen that and even with heart disease and show many people on medication, and I said you can, food can heal your body. Absolutely. 100%. And it doesn't really benefit a doctor to tell you that. If they're just it's typically a five or seven minute office visit. You can't teach them in that time. And why are you eating that? You know, and sometimes it's deeper than that. There's there's emotional things. And that's why go back into Well, what's going on in the mind? What are you telling yourself? What conversations are you having with yourself? What conversations are you having with everyone else around you? Both all really, they all tie in, you know, together, all five of them. But food can heal and we're talking about food in its most natural state. And well,   Terry  41:09 thats the key right there. Because it's, you know, so much of our food has just been processed and additives and, and supplements as well. So you have to be careful with your supplements if you're taking supplements, but you should try to do as much with with the whole foods first before adding a supplement. Correct?   Dr. Linda  41:33 Absolutely in in with supplements, it's there to supplement, it's very difficult to get all the nutrients that you need, unless you spend the entire day just focusing on that because the food quality today is not the same as it was 50 years ago. Even not saying like McDonald's. They weren't as bad. You know, 30 years ago, 40 years ago. It's pretty bad now and you know, so many of the fast foods I mean, it's it's fast food, and I don't even know what a hamburger costs at McDonald's and how but I'm sure like they're making a huge profit because it's the the cheapest food that you can get,   Terry  42:22 right? It's probably you know that much real beef or whatever they want to call it. And then the rest is just junk, just junk that they've thrown in. Well,   Dr. Linda  42:34 nowadays, too. There's a science to food a lot of there, there's food scientists that there's a lot of chemicals in the food that will actually trigger parts of the brain so that you're not satisfied and you just want more. And there's nutrient sensors in the brain that tells you when you're eating good food, healthy food that you've had enough to eat, and that you don't need to eat anymore. You don't junk food and chemically processed food does not have it doesn't sensor, it doesn't trigger those nutrients sensors in the brain telling you stop eating, you've had a month, it doesn't. Whereas it's really hard to sit down and eat two pounds of steak. I can sit down and eat a pound of ribeye, but I can't sit. You know. I'm sure that after a pound of ribeye, I'm like, Okay, I'm good for a while on stuff. I'm just satisfied. Yet people can eat a whole pizza. And there's no there's hardly any nutrients in that pizza. And they're just like, okay, now I've had a whole pizza and they're more like bloated   Terry  43:42 And they want dessert   Dr. Linda  43:44 They feel uncomfortable. But they still can have dessert. Yeah, they'll still keep eating.   Roy Barker  43:50 So what about these? Speaking of the, you know, food can be medicine, you see a lot of these charts that they how the different foods easily fruits and vegetables, how they align with parts of our body. You know, we've always heard about like the carrots and your eyes side. Tomato, I think it's tomatoes and your heart. But there are some really good infographics out there that have that is is there some validity to that?   Dr. Linda  44:22 You know, that's a good question. We used to share that with people. Honestly, I think a lot of it is more just encouraging people to to eat more of the real food. It's like okay, if if like you say carrots are good for the eyes. Okay, what does that just mean? If I have a little sliver of carrot, I'm good to go. It's where we have to look at Well, how much of carrots right for your eyes, you know, what state and so forth. So, yeah, a lot of the vegetables and fruits there's a lot of vitamins in them and minerals. And how much do you have to eat of that too? Right? Well, there, there is some validity to that. But a lot of the studies don't really show Well, what's the quantity that you have to consume? Is that 100 grams, 200 grams, then we really are getting into the science of all that.   Terry  45:19 Well, then if you have, you know, like one of those, if you have something like type two diabetes, or thyroid issue, or hypothyroidism or hypertension, then you have to worry about, like, the fruit, the sugar and the fruits and which, which of those break it down even further to which of those fruits actually are going to be more beneficial to you?   Dr. Linda  45:45 Absolutely, absolutely. Yes, you, especially a person that's a diabetic, they'll say, Oh, yeah, I eat a lot of fruits and vegetables. And it's, it's like six cups of fruit a day, and maybe like their vegetables considered a carrot, or corn or potato. Like sorry, that's not a vegetable doesn't count like is your vegetable serving. And so really, everything is customized for each person to figure out, you know, what works for Terry, what works for Roy, you may be on two different eating templates. Like, my eating template is different than my husband. And it's funny, because he's like, Okay, what eating? What eating plan are you on? Now? What are you doing now, and I'm like, I'm always rotating, because it's like, the Four Seasons, right? It's like summer, a lot of people eat more vegetables, you lean out more winter, you put on the winter coat, because you're probably you know, eating more, you're eating just more probably snacking on things because you're inside more. When the summer you know, you're outdoors more. So I'm always changing my, my palate changes a lot. And so I rotate the foods that I eat as well. Sometimes I'll be carnivore, where I'm just eating meat. And there was a time where I was a vegetarian, there was time when I was vegan. And there were different times in my life, where I was just doing something different. And it just didn't work for me, it was okay, I was I when I'm like, Okay, I'm gonna go back and do plant based. And then 20 years later, I decided to plant base for just a short period of time. And I'm it just it did not agree with me. I was I felt horrible. My skin was horrible. I got bloated, and I'm like, there's no way I'm going to continue to do this. And for me, and for my body chemistry, it just it didn't agree with it. And we tend to forget that. I'm not sure if you're familiar with like lectin. And, you know, in plants there's, you have, plants can't hide, they can't run away from us. So they have their own little defense system. And if we eat them, it's like, hey, they have their internal defense system, like phytates. Whereas like an animal, you know, that's going to be our dinner, but they can run right into for us in euphoria to eat plants. We're still eating something that doesn't want to be eaten. So it's really looking at each once again, like when I work with patients, it's like, Okay, I need to know their history. What you do have kids, what's your ancestry? What medication are you on? What is your goal? To figure out what eating template works for them? And then we just tweak it as as we go. And just depends on what is the goal when you try to diminish some of the cardiovascular issues you have or you know, control blood sugar, it's just like you want to optimize your thyroid because even like, you mentioned some before Terry about with thyroid, sometimes women who have too many cruciferous vegetables, it can inhibit that whole fibroid on conversion. Right. So yeah, there's a lot to this.   Roy Barker  49:02 Yeah, and then so OK, I think the other important part that you've mentioned is it's okay to tweak, you know, we we can start down a path. And it may not be working exactly the way we need or want it to, but maybe it just takes a little tweak to, you know, get it just to that right spot. And that gets back to I'm sure. You know, you encourage people keep that keep an eating diary. So we know what you're putting in if you're testing your blood, you know, test your blood sugar's you stay on top of your blood pressure, and then you can see how you're eating affects all these things.   Dr. Linda  49:41 Absolutely.   Terry  49:43 And how, Okay, can we I know there's so much to talk about, but I do want to make sure upon this too. So five reasons that you're not losing weight. Oh.   Dr. Linda  49:56 All right. Well, let me run those really quickly. Yeah. Come on down, especially with women as we get older, but one is having low thyroid function. Remember thyroid is a low butterfly gland here that, that really you have thyroid receptor sites and every cell in your body and they are responsible for the basal metabolic rate. So how fast everything goes? Sure, if you have low thyroid, no matter if you're eating clean, you're exercising but you don't address your thyroid. And then you're going to continue to struggle with that. And I've seen that Peto people that go, keto, paleo, they do plant based, they do vegetarian. And I'm like, well, you're if you're, if you don't know your thyroid markers and women, the reason women start to have more thyroid issues as we get older is because our estrogen levels drop, right? We need estrogen for healthy thyroid function. And because of stress that'll interfere with that. So low thyroid would be number two low iron levels as well. I will see that with a lot of women who they don't want to eat, you know, animal products because they they've been told the the narrative is eating meat is bad for you eating meats gonna cause cancer, eating meats gonna raise your cholesterol So I often ask people my goal. How often are you eating like a steak or ribeye? Well, I don't eat red meat. I eat really healthy. I'm like, Well, whatmakes you think they're red meat is not healthy. You know? It's kind of like having you know, why is chicken healthy? And why is beef? not healthy? Why steak not? It's more looking at? Well, how was the animal raised? animal was raised on what steroids antibiotics? Does it make the chicken healthy? No!   Terry  51:46 Right? What kind of meat it is? process? Just foods.   Dr. Linda  51:51 Yep. So the low thyroid, the low iron levels, we see a lot of that you need to have healthy iron levels in order for your thyroid to work properly. And of course, we have all time, low iron levels, you're tired a lot of the time and if you're tired, you're not going to want to exercise. You get lazy, you get complacent, you know you're irritable. You're grumpy. So you just don't feel good.   Terry  52:13 What do you got the funny look in his eye like, No,   Roy Barker  52:17 no, no, no, no, I'm just saying. You know that that's the way that goes with, you know, with sleep that starts the downfall of, you know, grumpy not x not wanting to go exercise just leads to a lot of places. Yes,   Terry  52:31 I'm sorry.   Dr. Linda  52:32 Another one is even on we talked about and if you're not eating enough protein. So I know that I've gone through that even with patients. It's just like people do keto and keto is very high fat, kind of moderate protein. I like to do more of a higher protein, higher fat and then drop down their fat so that fat is just for the purpose so they can feel full.   Terry  52:57 Okay,   Dr. Linda  52:57 break your sugar cravings. And then number four would be stress. You know, stress can be physical stress, chemical, emotional stress, and like you were saying, Roy, I mean, one of the physical stressors is not eating, not sleeping enough not getting adequate sleep, right? Because a lot of healing fat burning occurs while you're sleeping. Yeah, your body's recuperate. Anytime that we're awake, your body's in a catabolic state mean it's, it's breaking down. Anytime we're resting, we're sleeping. We're in an anabolic state, meaning we're recovering. We're building muscle recuperating. So stress the physical, chemical, emotional chemicals, you know, everything that we're eating everything we're putting on her skin, everything in their environment, and emotional comes with our relationships. The most important relationship is the one that you're having with yourself. After that, that mindset and the positive self talk and creating a mind movie a life movie, a life script of what would you want your What was your What is your ideal life, like, and visualizing and seeing it and hear it every single day? It's like, man, I tell everyone, I said I have the best husband in the world. I said, because every morning I just I say that I'm like, I'm so grateful. I have the best husband in the world. So I tease them and I tell him I'm hypnotizing you every day. He is and he's an awesome husband, you know, and then the other one that we overlook and a lot of people overlook and you're hearing more and more of this now or gut infections. I don't know how much you you're learning about, you know, interviewing all these people, but gut infections are huge with parasites bacterial H. pylori, when you're not making enough hydrochloric acid to digest the food, she'll get infections are huge, and I really believe that that's one of the one test that everybody should do and kind of connecting this with COVID. You know, a lot of it has to do with your immune system. And because a lot of people ask me well about COVID, and the shedding and all this, and I'm like, you know what a virus is going to thrive in a weak environment. And it's always looking for a weak host. And guess what 60 80% of your immune system is in your gut. How many doctors are checking your gut for infections? Very few. And that's one thing that's so overlooked. And I think I would prefer running a GI map a stool test over on blood tests sometimes and probably would get better results with patients. Because when you have gut issues, you're going to address that with what diet?   Terry  54:17 That's great.  Right? That's right.   Roy Barker  55:43 Yeah, that's those are two things that I think we have learned or I'll speak for me, those are two things I have learned as we've done the show gut health, because like you said, was it 70 or 80% of our immune system starts there. And the other one is inflammation. It's like inflammation seems to be you know, the bane of all bad things that happened to our body. Start with the inflation.   Dr. Linda  56:11 Yeah. Your body says, Yeah, when your body's inflamed when you're inflamed. Guess what? You will end up with a leaky gut. And when you there's the gut brain connection as well. So when you have leaky gut, you have leaky brain. Oh,   Terry  56:25 yeah.   Dr. Linda  56:26 Huge connection with that. Yeah. So inflammation impacts the gut is well, right,   Roy Barker  56:32 right. Excuse me.   Terry  56:34 Yeah. Oh, my gosh, I remember we had a we we've had a few guests that have talked about leaky gut leaky brain. But recently, we had we had an is Delia neurologists. She's neurologist, she's dead. She's something to do with neurology. I can't think of exactly what her title is.   Dr. Linda  56:57 And even a lot of psychologists now are starting to work with their patients even address them. And psychiatrists, instead of giving them medications just like, hey, they're running more labs now. And even a person that's depressed can have low iron levels, and they're like you're depressed and the low iron levels or have low functioning thyroid, and they want to put them on some sort of medications, like, Okay, my low iron levels, and my low thyroid levels are also connected to my diet.   Roy Barker  57:26 Right? Yeah, exactly. Well, I know we're running way long. But we did want to get those last ones in there. And we certainly do appreciate that. Did you have something else, Terry?   Terry  57:38 No, no, that was great. I know, I can talk to you all night and get leaky brain. I'm like, oh, gosh, now I gotta go worry about I gotta take my omega 369 oil right after this. Working on that I'm working on not getting all timers or dementia. Working on all of that in my gut.   Roy Barker  57:58 Dr. Linda, we'll have to have you back on we could like I said, we could go on for another hour very easily. But yeah, we thank you for your time. What is a habit? Or a tool? What is something that you do or use every day in your life that you feel like adds a lot of value professional or personal?   Dr. Linda  58:18 gratitude? Excuse me, lets you know, excuse me?   Terry  58:36 Oh, my goodness.   Dr. Linda  58:39 I'm okay. Okay.   Terry  58:42 Gratitude isn't like good. I mean, that that is a really good one. I have to remind myself all the time with my angel on my devil on my shoulder saying gratitude, gratitude, gratitude. You have to if you don't if you're not grateful, then we'll have to look at the good things that are happening because everything else will pile on and it'll become a bad situation   Roy Barker  59:09 you know, even on our worst days, you know, we have to remember there's somebody that's got it much much worse than we do we have a sha you know, we have third world or first world problems, you know, we've got shelter, we've got food. But you know, we worry about the internet not working or the computer not being fast enough. So yeah, we really need to watch that because that just adds to needless stress and I'm in that person. So I'm speaking from personal experience there for sure.   Dr. Linda  59:41 so grateful that I still have my voice for some reason. I need water.   Terry  59:48 That's right, that just goes to show you you can never drink too much water right.   Roy Barker  59:55 Alright, so who do you like to work with? How can you help And then of course, how can they reach out and get a hold of you?   Dr. Linda  1:00:03 Well, I would say the people that are willing to take responsibility, so I'm losing my voice here, fitness. Or say people that are willing to take responsibility and are ready to make a change. Okay. Yeah. And most people that come to me have been to, oh, gosh, 7,7,8,9, sometimes even 10 doctors before, you know, they come and see me. And they're at their wit's end that see if I can get my voice back here. They're kind of at their wit's end of just, they don't know what to do anymore. Excuse me. And the best way to to get ahold of us is just go to our website, Dr. Linda Marquez.com   Roy Barker  1:00:57 Okay. All right. Great. Well, and we will include that in the show notes. Again, thank you so much for your time. It's been very educational and enlightening. Yeah, we appreciate that very   Terry  1:01:07 much.   Dr. Linda  1:01:07 Thank you both. And I appreciate what you're doing, and just how you're sharing the information and bringing on guests to educate and help other people and just contributing to the good of this world. So I want to acknowledge you both and thank you for that.   Roy Barker  1:01:23 You bet.   Terry  1:01:24 So glad to have had you on here and we'd love to have you back. You've bee a wealth of information   Roy Barker  1:01:31 well, we never talked, I wanted to also talk about energy. You talked a little bit about that. That's something we've learned a lot about as well. So next time we can do that.   Dr. Linda  1:01:39 Sounds good.   Roy Barker  1:01:40 Alright, that's gonna do it for another episode of Feeding fatty. Of course, I am Roy. I'm   Terry  1:01:44 I'm Terry   Roy Barker  1:01:45 You can find us at www.feedingfatty.com we're on all the major podcast platforms, iTunes, Stitcher, Google Spotify, for not a one that you listen to let me know I'd be glad to get it added to make it easier for you to listen. Also, we're on all the major social media platforms probably tend to hang out on Instagram a little more than the other. So reach out we'd love to interact with you over there. Also, a video of this interview will go up on our YouTube channel, go over there and check it out. Until next time, take care of yourself and take care of your health.   www.feedingfatty.com www.drlindamarquez.com  

Change Your Habits, Change Your Future. Create Your Best Life Now! Featuring Dr. Lauren Keir Simmons We need to listen to our bodies. For whatever reason, even when we have a feeling that is abnormal, most will tend to kick it down the road until it develops into something more serious or worse yet, beyond help. It doesn't hurt to do some research to verify what we are told and don't hesitate to get a 2nd opinion. About Dr. Lauren  Dr. Lauren is a Certified Health Coach who went on a 2 year wellness journey in 2015. During this health journey, I experienced the hormonal ups and downs of an autoimmune disease which took me from 219lbs to 118lbs. After taking my autoimmune disease (Hashimoto Thyroiditis) into remission (in 8 months), I knew I had the skills to assist YOU at solving problems, changing bad habits and living a healthier lifestyle. Lauren Keir Wellness was born.  www.laurenkeirwellness.com www.feedingfatty.com Full Transcript Below Change Your Habits, Change Your Future. Create Your Best Life Now! Featuring Dr. Lauren Weir Simmons Sun, 8/1 4:12PM • 56:14 SUMMARY KEYWORDS eat, people, migraine, day, happening, body, autoimmune disease, medication, individuals, doctors, remission, pinched nerve, sugar, laughing, olive oil, symptoms, reiki, hypertension, food, Dr. Lauren, Change Your Habits, Change Your Future, Create Your best life SPEAKERS Terry, Dr. Lauren, Roy Barker Roy Barker  00:06 Hello, and welcome to another episode of feeding fatty. This is Roy,   Terry  00:09 this is Terry.   Roy Barker  00:09 So we're the podcast chronicling our journey to wellness. And of course, you know, when we started this, it was mostly about our diet, not a diet, but mostly you know what we were eating, trying to get that under control. And then we've talked a little bit about exercise, you know, and we've also pushed a lot into mindset, because even though a lot of us know what to do, it's actually getting it done, and then getting it done, where it's sustainable into the future. You know, I have to admit, I'm very good at getting something started. But you know, things change a month or so and then, you know, we're off track. So anyway, we're just looking for that path to where we can, you know, find the healthy wellness way and be able to stay on it. So a lot of times we talk about, you know what we're going through on our journey, but we also have professionals in the industry and today, we have Dr. Lauren with us, Terry, I'm gonna let you introduce her.   Terry  01:06 Dr. Lauren Keir Simmons is a certified health coach who went on a two year wellness journey in 2015. During this journey, she experienced the hormonal ups and downs of an autoimmune disease, which took her from 219 pounds to 118 pounds. After taking her autoimmune disease, harsh hashimotos thyroid thyroiditis, that's a mouthful into remission. She did that in eight months. She knew that she had the skills to assist you at solving problems, changing bad habits and living a healthier lifestyle. Lauren Keir wellness was born. Dr. Lauren, thank you so much for joining us today. I am so excited to hear about your journey. I have heard about it, but everybody else needs to hear about it because it is something else. tell tell us how how did you know i know i just read that. But tell us in your own words, what happened to get you onto this journey here?   Dr. Lauren  02:08 Yes, I was actually driving down the highway. And I experienced what I know now is an intractable migraine. And the the migraine, it was like a bolt of lightning that hit the top of my head and it zigzag through my body. And then it stopped at the bottom of my feet. Wow. And that was essentially the beginning of my wellness journey. I had no idea what it was at the time when it was happening. And I was driving down the highway, I thought that I was having a stroke. That's how bad it was. I you know, immediately, you know, turned around and went back to the nearest emergency room to find out you know, discover what was going on. And so that's what I learned after a little bit the initial restart, that it was what was diagnosed as an intractable migraine. So that's essentially what it is and what it was in a nutshell. And it has continued. It is essentially continue.   Terry  03:16 Well I'm What's the difference? I mean, what's the difference between a and I've had migraines off and on for years. What's the diff? What's an intractable mind? What does that mean?   Dr. Lauren  03:24 So so it laid the it was labeled and neurologists labeled it as an intractable migraine because it never stops? Oh, wow. Yeah, it just never said never stopped. They kept going on and on and on. And what happened was that neurologist at that time, she attempted to, you know, prescribe medications. And what she discovered was, was that medications would not, were not able to stop the migraine that it was. It was innnate. So it was biological, and it was not anything that they could do to No, there was no medication, you know, there there are general medications that they give you for them. The hypertension medications, they try seizure medications, and so forth. And none of that will work for me. So she said to me, at the end of 90 days, you're going to have to go natural. She said none of this will work for you. You're going to have to go natural.   Roy Barker  04:27 Yeah, no, just the question. I think you answered a little was, you know, was it you said it was biological, not like life circumstance. So what what is the trigger? Is it just something that was born genetically or was there something else that triggers that?   Dr. Lauren  04:45 Essentially, she did not know. And so what would what she meant by where I had was I had to go natural was I had to figure out like a natural solution. Whether it was How can I put it, whether it was a lack of nutrients in my body, whether it was food allergies that was causing it, you know, whether it was something environmental, possibly that was causing it. And you know, and I would have had to do the research, which I essentially did to learn, you know, what was happening. So there was several things that was that were going on at that time with my body. At that time, I had not yet been diagnosed with hashimotos thyroiditis. And so that was one thing that I learned. And then I had to get to, it went on to I had to get to the root cause of what was happening. You know, what, what brought on the hashimotos thyroiditis, because there is a root cause there's several root causes to Hashimoto thyroiditis, and most people never get to the bottom of their autoimmune disease, they just go ahead and take the prescription medication and the autoimmune disease never goes into remission. It just stays there. You're basically medicating it is what you're doing.   Terry  06:07 So putting a bandaid on,   Dr. Lauren  06:09 you're putting a bandaid on it. And so it was there was several things that were going on. At that time, I was perimenopausal, I had an autoimmune disease. And then I had the migraine. And so it was like what are we going to address first with the lesser of the evils? Yeah.   Terry  06:26 So what did you Where did you start? I mean, you have to get a hold of those migraines as much as you can. So yeah, the least function.   Dr. Lauren  06:36 So it's interesting, because I'm actually able to function with them, which is a bad, it's not a good thing at all. I learned to function with them. And I've had people to tell me, I don't know how you do it, because they bring me to my knees. Well, it's only a few of them that I've had that have actually like brought me to my knees where they makes me sort of kind of make me go blind, because you know that migraines will get behind one eye that I can I can literally function with them until it gets to that point. And then that's when I kind of you know, I kind of slow down. But I have, you know, since then began addressing the migraines, because you know, everything else is in check.   Terry  07:25 Right?   Roy Barker  07:27 So how have you found anything that has helped or anything that maybe you've cut out that has lessened either the intensity or the frequency of them.   Dr. Lauren  07:37 So the one thing, the one thing that I had to do was, I had to get through menopause, that was one. The second, the first thing was was that I brought the the autoimmune disease and that into remission, had to get through menopause, because that's what you know, they have hormonal triggers. And then the last thing was, you know, to try to figure out if it was something that was physical that was going on. And what I discovered, as it progressed, was that every time I would have, I would always get MRIs of my right on my right side of my brain, I would always get the right side of my brain scan, and they will find nothing, they like you're perfectly fine, you have nothing going on. I said, there's a problem, because every time I would get a migraine, they would see me doing this. My doctors would always see me doing this. And I was like what is wrong with your neck? And I'm like, I don't know, it just makes my you know, psychologically, it makes my head feel bad. And then one day I said, I said, Let me get my neck scan. And that's when we found out what was happening. So it was cervical radiculopathy a pinched nerve. Oh, wow. It was it was a pinched nerve. And so I began getting treated for that for a pinched nerve bestes that, you know, essentially what it is. So of course, you know, with a pinched nerve, you have to begin manipulating and this is me talking, manipulating the spine so that you can correct it and it can stop   Roy Barker  09:15 pressure on it, oh,   Dr. Lauren  09:17 pressure on it because it can cause it so it's it's behaving the same way that the sciatic nerve does. You know, when you have that pain in your lower back. It behaves the same way. And so, you know, for me if I sleep wrong or something like that, Oh, there goes a migraine and still feel natural, still have to go natural. So they had tricks and so on and so forth. You know, that you want to do to you know, to kind of manage them. Well, lots and lots of supplements. Yeah. Yeah, and a lot of people don't know that because You know, when you became begin medicating yourself, and and the medical profession, they're just throwing stuff at you like, okay, Here, take this, take this, take this, I'm not taking any of that stuff, because what happens is, you go back to, you begin medicating yourself with the prescription medications, and it will throw your autoimmune disease off. Okay? Yeah, and people don't pay attention to that stuff. And I'm like, I'm going to protect this first, because it's gonna take me out, if I let if I let it go out of remission is going to take me completely out. Yeah. So you know, certain things is, and there are many things that you can do, you can meditate. You can do Reiki, you know, you can do your Epsom salt. So, you know, the magnesium, magnesium relaxes your body more than anything, that you know that magnesium is very good, you know, for your body. And so it is extremely, you know, is extremely helpful. And it's extremely relaxing, you can get massages, massages can help to manage that. So, hat you have to I can't get my right now because, you know, I'm, you know, I'm being treated for, you know, being treated with a physical therapist, but you have to get them I get, I get the, you know, massages, just to control the, you know, for the environment and so forth. Because of, you know, all of the pollen and so forth, it clogs up my lungs, and I can't breathe. In the palate around here. It's very heavy. It's very heavy. So I get that so they can push, you know, my lungs out. And I can breathe. Right? Well, yeah,   Terry  11:52 well, and we also a couple of months ago, I guess it's been about two, maybe three months ago, we went to our first Reiki sessions. Like not just stayed away from it, because you know, the whole energy thing is just kind of, it's kind of those one of those strange things that you don't know too much about. So it's one you know, you have to research it so you can understand it, but it's so true. Everything is energy, I get it. It made made me feel great after my first one. And the second one, I was just like I was, I think I was trying to feel too much. So I didn't respond like I needed to, but Roy Roy had a really good experience, I think,   Roy Barker  12:32 yeah, it was interesting. And not that I'm a non believer, I just didn't know anything about it. And you really have to go into it. Just, you know, personally, I would say go into it, open minded and relaxed and you just have to see where it takes you. And it was very interesting. We actually taped an interview with the young lady I don't think it's aired yet that that we did it with but the heat that she pulled out of my body was incredible. I mean, just like she was over my forehead. And it felt like a hot coal was just on my head, forehead But anyway, and then it was also the other thing that was strange was kind of like got between that sleep and consciousness place. And I just had some you know, some things that came to me. I had three words patience, strength and wisdom which is like you know, I don't know where that came from   Terry  13:28 but must be met you   Roy Barker  13:33 you know it just it made my chest well up. Anyway, it was very interesting how that how that all went took place, but   Terry  13:41 it was very cool. Yeah,   Roy Barker  13:43 I was gonna ask about the the autoimmune. So how, how are you treating or how are you dealing with that? autoimmune. autoimmune disease? Yes.   Dr. Lauren  13:54 Is there a remission? Is I just go about it? Yeah, I just go about it. Normally, I actually pulled mine into remission with food. And you know with supplements and so forth. Yeah, it worked for me. Let me just say this, it worked for me. So that was what that was what I required.   Terry  14:12 So what kinds of things did you what kinds of things affect you like do you can you have dairy? Can you have eggs, can you have gluten? Can you have any of that or did you like start just stripped down and then you took everything out and then added it in as you went?   Dr. Lauren  14:29 So I am gluten intolerant? But I do not eat gluten non gluten thing. I don't eat things that are labeled as non gluten. Ah, that don't have gluten. I don't eat things that don't have gluten in them. I eat things that are natural that are totally natural. Dairy. Most people that have autoimmune diseases cannot cannot ingest dairy at all. It's just not it's just not it doesn't work for you. Um, So for me, I can't do I cannot do dairy at all. It doesn't work for me.   Roy Barker  15:06 What were some of the symptoms of the autoimmune because I've never, I've never dealt with it with humans. I actually had an animal that had it in the best way the doctor put it on me was that his body was actually turning against itself. Is that kind of thing? Okay.   Dr. Lauren  15:25 Yeah, so yeah, but your body? Yes. Yep. Yeah, your body actually does. It attacks its own self is what it does. And it does not. So you are like a foreign body to your body. So is is how can I put it? It's like it's invading it like Space Invaders or something like that.   Terry  15:45 Exactly what I was thinking,   Dr. Lauren  15:47 yeah, like Space Invaders. And so you kind of attacking yourself. So you have to retrain your body to say, okay, no, this is what I belong here. And this is what I should be eating. So what happens is another way that I can put it is, is that the foods that you are eating like like my, my, I call it my native foods in New Orleans, my body is tapped out. It will not allow me to ingest anything that I used to eat as a child. So if I want to eat crawfish, I cannot eat crawfish. If I want to eat gumbo, jambalaya, shrimp creole, any of those things at all, because my body is tapped out, it's exhausted.   Roy Barker  16:32 Now, what were the symptoms that you had to, you know, get you to seek out medical help with that.   Dr. Lauren  16:39 I was I had adrenal fatigue. I, I was I had brain fog. I had, um, I had I was hoarse. So um, you know, my thyroid was was a little inflamed, it was a little inflamed. I couldn't I had a lot of it was the headache. I had, that my, a lot of the symptoms that I were having was crossing over along with the along with a pinched nerve. So I'm trying to isolate those. It was I had the initial inflammation. It was initial inflammation. And then I started losing weight like crazy afterwards. But it was initial Yeah, the amp, the inflammation that went to 219 pounds. I had never been that that heavy before. So I was always hovering like around, like maybe I'll say 150 pounds, maybe, which is like a size eight, then I I've expanded to like a balloon to 219 pounds, which was the size 16. And then when I went down to what should have been my normal weight all along. I was 118.   Terry  18:09 Wow, how long did how long of a time period did it take for you to inflate, inflate, deflate the original expansion and then the deflation was? Was it eight year? No, not eight.   Dr. Lauren  18:30 It came on. So my way came on over a period of maybe about five years, mate, maybe about five minutes. Alex outstretching and say 10 years, it was maybe like about maybe about five years, five to seven years. And I'm going Something is wrong, something that you know, something is wrong, something is wrong. Like I've never been this large. And you know, you know how people will not be honest with you. Oh, you're fine. Yeah, yeah, something's wrong. Something is wrong. So I kept investigating and investigating. And then when the migraine hit, I said, up, yes, something's really wrong. So that's when I started, you know, going to all of the specialists and so forth. So I started gathering my documentation. And you know, each person would give me their diagnosis of what they felt was going on. And so they felt this was going on, and I would get a pill for this. And then this was going on, and I would get a pill with this. And then by the time I was done, I think I had like 20 or 21 different medications that the doctors had given me that I did not take. I said this is insanity, but they didn't you know, they only know traditional medicine only knows what they know they treat stuff by symptom, right. And so they were going by what I was telling them I would never know You know, I would never bad mouth any of the doctors for what, you know, for what I went through, because that's what they're trying to do. They're trying to give you medication for, you know, your symptoms and so forth. And they don't know the, you know, holistic side of medicine.   Terry  20:19 Well, and how did you start looking into the holistic side of it?   Dr. Lauren  20:23 So I, I reached back at to some information that I had gotten 10 years prior to my, my incident. And so I started doing a little research because I'm a little, I'm a little flu. You know, I'm a little, I'm a little researcher, by nature, because I have a background in psychology. So I started doing a little research. And I said, something is not right with this. So I started going, you know what, let me lay off of the sugar. So that's the first thing that I did when I extracted all of the sugar out of my diet. And it was it was a lot of it, which you think is it actually does not have sugar in it actually has sugar in it. I said, Why in the world? are we adding sugar to potato chip?   Terry  21:20 addiction? Everything's cocaine.   Dr. Lauren  21:24 Oh, yeah. So everything, you know, not that I was a potato chip eater. But as I was doing my research, I was like, This is pure insanity. I began getting, you know, extracting the sugar out of my system. So I mean, I went cold turkey. The first 72 hours of me going cold turkey. I have withdrawal like a crackhead. And it was it was insane. I was I was like this, I was like, and I said, I'm having a panic attack. And my mother says, I know you all go lay down.   Terry  22:02 Lay down.   Dr. Lauren  22:03 Yeah. She says, I know you wash. She said go lay down. And this is literally how I was talking. And she says no, go lay down. She was like, I can't, I can't because there was really nothing that she could do. I went cold turkey withdraw. And then after that, I was fine. extracted the sugar. And then I began to do a little more research. I went to probably about seven or eight. It may have been more specialists than that. Anything would have ologists. On the back of it. I was on the back of their title. I went to it at everything. I had gone to a I had gotten a colonoscopy and end up endoscopy. I went to an allergist, I went to a cardiologist. I went to a it was insane. I had I probably I fired two cardiologists. I actually fired no one went to another one. Because the first cardiologist I went to she was on hypertension medication. I said, If she's on hypertension medication, she can't help me. She cannot help me because I'm not trying to go on on hypertension medication. Because I said I had hypertension. I said No, I don't. Well, yes,   Terry  23:20 I mean, your body knows best.   Roy Barker  23:23 And that's why I think we have to be sure we listen to ourselves. Because we and I'm not speaking for you, I'll speak for me, but you know, we tend to I had the feeling today and then we'll be okay tomorrow and we kind of kick this can down the road until it can, you know, even turn into a lot worse things.   Dr. Lauren  23:41 Right? I was fortunate I always tell people, listen to your body, you know, go to the doctors, you know, hear what they have to say, listen to them. But I knew for myself, I knew I did not have hypertension, what I did have was because they were following it was my heart would start racing. That is a characteristic of hashimotos. When your heart just starts racing, I would be I would be in the bed and I would be getting waking up at five o'clock in the morning. just waking up and my heart would start racing.   Roy Barker  24:21 Wow. So So you've taken all this information that you've kind of gathered upon yourself and then now you're starting to help others.   Terry  24:30 Yeah.   Dr. Lauren  24:32 Yes, as best I can. Um, I know, I know what I know. And a lot of I've been able to help a lot of people, you know, as it relates to a few lifestyle diseases because generally what I focus on, you know, I can, you know, generally help individuals with, you know, hypertension, you know, kind of extracting those inflammatory foods that they have in their system, you know, working with the doctors, I do not take any Want off of medication, I do not put it put anyone on medication, the medical doctors do that. But I can't work alongside of, you know, the medical doctors to help them to tweak their patient's diet, to, you know, kind of reduce that inflammation, and, you know, kind of work with them to help to make them you know, as well, you know, as you know, as I can't, but I have definitely helped individuals, you know, with diabetes, pre diabetes, and so forth, to get their numbers back in check. Because you don't want that inflammation in your body, the longer you have that inflammation in your body, the more damage that it can do. And so, you know, the longer you want a lot of that medication, the more damage that it does to your body. And so that's why I was fighting so much that I did not want to take the medication they were giving me, you know, I do have, I was diagnosed with asthma as a child, and I've never taken an ounce of medication, they gave me inhalers and all this, I said, I'm not taking that stuff, that stuff will raise your blood pressure. And, and then then when your blood pressure's high, they're going to give you what hypertension medication. Now, so for myself, and I always say this is for myself, always make sure that you, you know, check with your physicians and so forth, because they know your medical history far better than I do. And so you definitely want to check in with them to, you know, to see, you know, what your numbers are, get your blood work, get your annual checkup, and so forth. And then, you know, make sure that you're living a healthy life.   Roy Barker  26:47 Yeah, I think that's another good point is that there's, you know, and we're not medical doctors, and we always specify, they'll see a doctor take their advice. But you know, one thing I think we've learned is that, well, it first off inflammation, you know, as we as more research has come out, it's like, it's kind of the root of most of the evil in our bodies. But a lot of this can be influenced by our diet. And like you said, we don't know what, well, we know, there are a lot of things you would think doesn't have sugar, but, you know, we don't eat a lot of sugar. And not long ago, we ordered from a little Italian restaurant. Oh my gosh, I'm telling you that red sauce, it was sugar Laden. I mean, it was almost like eating a candy bar. So anyway, you know, people do that stuff, because it makes it taste better makes the kids eat it. But sometimes it can be that addictive factor. And going back to your withdrawals, I found the same thing coming off of carbohydrates. When my doctor first diagnosed me with type two diabetes, he said, You know, I want you to cut your carbs back. And so that was on a Thursday, Wednesday, Thursday, Friday night, I started like, right above my eyes, it felt like my head was gonna blow off. And I carried that with me through Sunday. And to be honest, I thought I was dying or have, like you said, having some kind of a stroke. And so I went to, you know, the CVS a little drugstore and had an auto machine, my blood pressure was escalated. So it scared me I call my doctor the next day. And he's like, we'll come in, he took my blood pressure and it was normal. He said, Well, first off, those machines aren't that great. But he said secondly, he said you're just having withdrawals from carbohydrate. Pisa is like a drug and you will have to come off of that.   Terry  28:41 Yeah, surely there are like rehab places where you can go and get, you know, have, you know, get withdrawn from sugar and carbs and things that if there aren't, there needs to be because it's a hard, you know, three days for sure, if not a little bit longer, but then you have to learn what you need to be putting into your body. So you don't have those cravings in the future and make sure that you're addressing whichever issue it is that you have, whether it's the hashimotos or or type two diabetes or whatever, right.   Dr. Lauren  29:19 And that's what I teach people. That's what I teach people how to do when they the first 72 hours of the worst when you withdrawing off of sugar. They it's the worst and so you just have to kind of take it for me. I wanted to get rid of the migraines and so I knew that I had to tolerate it. I'm like it's gonna stop eventually. And it did. But what people do is when they relapse so when people are on their own a diet as they like to call it instead of a lifestyle, lifestyle change the first 72 hours when they stop eating sugar. All they think you know, okay, so So what can I eat? Drink water? No, no, what can I eat, drink water. Because you're dehydrated is what's happening. And so they don't even think about that. Know what can I eat? Like, I can't eat this or fill in the blank with this and no drink water just drink water. Yeah, people were so much negative. So we're born with addictions. Because when you think about think about this, when you're born with it, what is the first thing that people that that moms are giving their babies? No.   Terry  30:26 Milk.   Dr. Lauren  30:28 What is milk having it? Sugar, sugar, sugar, breastfed even if the babies are breastfed, whatever it is that you've ingested. Guess what they're ingesting? Oh, yeah. So they're getting it straight from so we come in, we come into the world with that sugar addiction, and so we're predisposed to it. So unless, unless the mom's body is clean. And the mom has detox before she had the baby. Guess what's happening? The cycle is happening. So if mom has asthma guess what the baby's gonna have will have asthma as well. Oh, yeah. So people are wondering why these little ones are born or coming out with this asmin. So for Guess what?   Terry  31:20 That makes so much sense. Oh, my gosh. It's so true. Okay, so what would you tell? So like we're dealing with? So I have, at one point they, I was told that I had hashimotos. But then they came came back and said no, no, you have hypothyroidism. But hashimotos. And hypothyroidism? They're two separate issues, right? I mean, the hashimotos is auto immune, and then the thyroid. The hyperthyroidism? Is the gland itself. The disease? Yes. So I did differently.   Dr. Lauren  32:02 So what Yeah, so what probably happened was, is that it's hot hashimotos can actually turn into hypothyroidism if you don't catch it in time. So it's the it's the progression of it. Ah,   Terry  32:16 okay.   Dr. Lauren  32:16 It's the progression in this the way that the numbers look, that's the way that's the way that it was explained to me. And so you can have normal, if you have normal TSH levels like I do. They don't, they don't really test you for the hashimotos or the high hypothyroidism, if you have normal TSH level, what has to happen is you have to continue to you have to do the second layer of tests, which the doctors don't like to do. So you're looking at the, you know, the T three, t four, you're looking at all of those numbers. And that is how you determine what the what the what the hashimotos is. So, yeah, you can always, you know, get a second opinion, you know, from another doctor and so forth. But what they do even with the Hashimoto, they want to put you on the, you know, on the on the medication. Yeah, I was I, that wasn't my case. I was fortunate, I always tell people that that wasn't my case. And so I always guard, I always guard my food with my life and pay attention to what it is that I'm eating, so I don't eat out.   Terry  33:32 You don't eat out? I don't eat out at all. We might withdraw with that, too. We're gonna withdraw from doing that. Yeah. But   Roy Barker  33:44 yeah, but really, you know, in order to know what's in this stuff, you really just have to because it's not that people do it maliciously. They do it to make the taste better, where people come in, and things like that. But we just never know what those ingredients are.   Dr. Lauren  34:00 I do know what's in it. And that's why I don't eat out. Yeah, yeah. And I don't eat out and I tell people this, you don't eat anything? No, I know. restaurants, the food industry is not in it to they're not in it for health. They're in it to make money. I get that. I get that. And so and so I have to eat at home because most oftentimes if you ask the chef's what's in the food, and they don't even know. They don't even know I'll give you a perfect example. I used to enjoy eating Ed said restaurant, I won't give the name. I used to enjoy eating at a certain restaurant. And I said what type of oil Do you use on your lamb chops? And they said, Oh, we use olive oil. That's what the chef said. And I said, No, it's something else that is in that I said because I can taste it. I can taste it. It tastes like grease. So I asked the manager Because what I do know is, is that olive oil burn at that high on that high heat, there are only two oils that you can use at high heat. And almond oil is one of them. Almond Oil is too expensive for them to cook with. Olive oil is too It does not it burns too fast, right? So I asked the manager, I said, What is it? What type of oil is that? He said, Oh, that's olive oil. And it's mixed with canola oil. I said I knew it. I know I was very inflammatory for your system. So that is generally if they say they cook with olive oil is olive oil mixed with vegetable oil, or whatever it is that they're using so that they can cook at high heat on those grills.   Roy Barker  35:47 And I'm sure the cost factor to they can put a little drip of olive oil in there and tell you that we're cooking with olive oil. But the ratios, the ratios probably more skewed to the canola oil.   Dr. Lauren  36:01 Oh, yeah, of course. Of course it is. And I didn't ask that. I get it. I said I get it. I said thank you for sharing that with me. I never ate at the restaurant again.   Roy Barker  36:11 The other thing they kind of trained us up on too is eating. So such large volumes of weight for days have become crazy. And that's something that you know we have trouble with is, you know, Terry's a great cook. And so even even as we eat at home, I like you know, I want that second helping, where if I would just give myself a few minutes round will eventually be full. And you know, the other day, I don't know, I was kind of snacking we and we hadn't eaten too much. And I just said, Oh, I'm I'm hungry for some popcorn or something like that. And I said I want some popcorn. And she's like, aren't you not full? I said, and I thought for a minute. I say yeah, I really am full. But I felt that like ran through my chest. I just kind of had this sinking feeling you know? And it was it was probably dehydration, it could it was probably being a little bit tired. Because it was the end of the day. Yeah, there's all these other feelings that I've begun to realize that you know, that hunger or the desire to eat. I'm not gonna say hunger because it's usually not hunger, it's a desire to eat comes from a lot of other places than being hungry.   Terry  37:20 Yeah, and I'm always trying to you know, I'm always I am not a good cook. He's very sweet to say that, but he's just so happy that a bay is taking care of him. Anybody and I am really not that great of a good. But I my goal is to make sure that he doesn't get snacky and, you know, that's a hard because, you know, like he said, it was just really right, you know, within an hour after we ate and I was like, Are you full? Are you still cool? No. And the the fact that he realized, you know, that's just his pole in his chest. And that's kind of what his deal his schpeel is, before he goes to bed. He's got to go through this. Maybe if he can just grab some water or you know something, do something else and then go to bed. Just go to bed.   Dr. Lauren  38:14 That's hard. Cuz you cuz you'd like to snack? Oh my gosh, hard.   Roy Barker  38:21 Popcorn, you know, saucy stuff. And then I don't know, somewhere along the way, I develop a sweet tooth. And so now it's even doubly because like, I need a little bit of sweet and then a little salt. After that,   Terry  38:33 probably that's probably me. But I am the grocery shopper. So I don't have to bring that stuff home. But I'm feeling you know, usually when I go I'm hungry. So I want to go and you know, Oh, those look great. Well, I'm going to get them nuts. But I'm not going to get the wrong nuts. But then I'm going to Oh, there's some cookies, I'm going to grill just a little bit.   Dr. Lauren  38:55 hard. I tell you, it doesn't end when you when you're eating a healthy lifestyle like I do. It doesn't And trust me, the cravings don't in, you just have to you know, you just have to take it baby steps. Yeah, I tell people baby steps with that. Because it's traumatic for you to have to just stop it like all at once. It really is traumatic. So you just have to take baby steps. You have to be kind to yourself, as well. You know, if you fall off the wagon, or you kind of partially on a wagon, you know, just get back on it.   Roy Barker  39:32 That's all I usually fall off and then get ran over by the wagon. But yeah, I mean, it's a lot. It's a it's an adult thing. I don't remember it as a child so much but you know, it's an adult habit that I've done for years. And you know what, the other thing I've learned is it's usually because of getting sleepy. So at night if I got something I want to do in the And I was like, well have something quick to eat instead of just listening to my body and just go into bed, drinking that glass of water and just go into bed. It's it's difficult. But like you said, we have to be kind and not be like, Oh, well, I fell off. So I'm just going to continue on this bad path, because we never get it fixed when we do that.   Dr. Lauren  40:20 Yeah, yeah, don't beat yourself. Yeah, tell people don't beat yourself up. It won't happen overnight, everyone has to do it. You know, you have your own path. Right? You know, is your body you have your own path, and you have to do it in your own way. You just have the knowledge if you have the knowledge, then you know what it is that you can do. Right, you know? And so that's essentially what it is. You just have a few things that you want to work out at a time just a few things that net Arielle take everything all at once like I did I tell people do not follow my lead. Trust me when I'm telling you.   Terry  40:59 Yeah, the big picture is just so hard. If you it's easier. I say that it's easier if you chip away. That's what helps me better. But do I do it all the time? And everything? I do? No, but I should.   Roy Barker  41:13 Yeah, yeah. Yeah. I think that sets us up for failure. Because you know, and I'm this guy, I'm always telling off for myself. But, you know, you wake up one day fed up, and it's like, okay, no more sugar, no more cars, I'm going to the gym. You know, I'm going to go crazy. And like, you got so much commotion in your life that you've just developed, that, it's no wonder that we, you know, have these temporary setbacks. And so, you know, trying to take one thing, and then also, you know, maybe doing things gradual, if you if you have the luxury of the time, you know, sometimes people get to a position that they have to make drastic changes immediately. But if you can, you know, just yeah, just start cutting back a little here a little there until you get to the point where you really want to be Yeah,   Terry  42:03 exactly. Well, you're right. I was I'm sorry, go ahead.   Dr. Lauren  42:08 You're right. That's what that's why a lot of people do fall off the wagon. And they're like, Oh, well, you know, and then you have the other individuals that are go, okay, I've eaten Well, all week. What cheat meal Am I gonna have this weekend? Why   Terry  42:24 the weekend, we're celebrating,   Roy Barker  42:26 saying, I can't do that. Because if I have one taste of this, whatever the cheat is, I want it more and more. So you know, some people can handle that. But I just have to say I'm not one I have to go to the extreme of just not having it. You know, cuz like those little I always say the cat, I don't know, the company. Somebody came out with these little 100 calorie little ice cream sandwiches a few years ago. Oh, yeah. I love those things. But you know, I eat four or five of them at, you know, at a setting down. So it really wasn't doing me any good. You know?   Terry  43:06 You had more so you were full. I   Roy Barker  43:08 didn't need anymore. I'd have been better eating the old original big ones. I probably only had 250 calories. Like, I just get a little taste for it. And then you know, it's just uncontrollable. I love it. Yeah.   Terry  43:22 Okay. Dr. Lauren, I wanted to let's, let's kind of Reel back I know, we're talking about all over the place. But so you're a certified Health Coach, what kind of programs do you offer on your website? And you have a new one that I want you to talk about as well?   Dr. Lauren  43:37 Yes, I have it. So it's called the metamorphosis health coaching program. And my signature program is the bee fly the top. So eventually, initially, I did a 21 day just to get people started. But what I discovered was, because I'm so adamant about it, I could do it. But other people like this is over whelming so what I did was I reeled it back in, and I wrote I'm rolling it back out on September the sixth. And it is going to be a self paced program is six modules. And it's going to be a self paced program. So you go at your own pace, and you can, you know, move it along, or you know, kind of stopping, you know, as you need to and then you know, you can kind of help yourself as you go along. And then you get me to answer your questions in our own little group on Facebook. So I get to you can come in there and ask as many questions as you can, as much as your heart desires. To talk about that you also get a you also get a health consultation, so that you can learn about out what it is that you know, you can eat, you know, we look at all of your habits your eating, past present, and what you're going to be eating in the future, because you're going to do a lifestyle change. And you know, we just kind of go from there.   Roy Barker  45:19 And I think I'll put this more as a question. But you know, for me, I find that sleep, I have come to realize sleep is pretty much my trigger for all my downfalls. Because here's how the pattern goes, stay up late, don't get enough sleep, and then get up in the morning need extra fuel food to get moving, but then you're too tired to get out and move in. I know that when we talk about weight loss, you know, it's more 80% diet. But for me, you know, I feel like I need to move every day and I don't I walk from you know, the bedroom to the office and sit down and stay here pretty much where I need that movement. But the other thing is, when I'm out moving, I'm not eating. So you know, it kind of works twice, double for me as it gets me moving. It's good for the rest of my body. But also, it's an opportunity not to be in front of food.   Dr. Lauren  46:19 Yeah, I give. So I have a couple of people who I coach who they work from home. And when they're not working from home, they travel. And I said, so this is what I need you to do. I need you to set an alarm at lunchtime, get up at lunchtime and go walk for half an hour. And then then you know, of course it was the excuses that came. Okay. So this is what I need you to do. If you need to take a phone call, if you are on a conference call, do it on your cell phone and go walk while you are on that conference call. Because a half an hour a day will be so much more helpful for you to do that walk in even if you if you need to be in the house and you have stamps in your house, do the steps. Yeah, the steps up and down. Even if it's just for 10 minutes, do those steps so you can get those get the walking in to get your body moving. Yeah. You know, so you have to kind of set that time aside in order to do that.   Roy Barker  47:21 Yeah. And it's easy, because I can't do all of mine that way. But the ones I can make the announcement. I'm gonna be breathing hard. I'm not being chased. I'm not dying. So don't worry, it's just me walking,   Terry  47:34 because I hurry up with your meeting so I can get on with it.   Roy Barker  47:37 But you know, the other thing we've talked a little bit about is I, my my big name, fitness watch. Kind of pooped out on me. And so I started using a different one the Fitbit again. And I really like it because it the other one may have had it, I just didn't use it. But this one has a every hour it wants me to get 250 steps in. So I get a little prompt like, Hey, you got this many. And I do what you said, if I can't get out, I will just get up and walk around the house. I can still get it in. But the awesome thing is that at the end of the day, I've got about 2500 steps, you know, to kind of get started, I'd like to get more than that. But it's a great start with just a little bit of effort throughout the entire day. Right now, you know, I'm telling you, I had to I was back out in the field this week for one day. And we were doing some field visits. And I was with two colleagues that just wore me out we had like, you know, 5500 steps through this day and I came home and was just   Terry  48:41 it was zero doubt. Yeah,   Roy Barker  48:42 after you know, sitting at home in a chair for so long.   Dr. Lauren  48:46 Yeah. I tell you something else that you can try. If that wears you out, you know yoga will give you cardio as well. Yeah. If you get up in the morning and do that. Do that breathing and so forth. Yoga, I love yoga. If you if you tell me something about running or walking or something like that. Yeah, I'm not doing it. Yeah. Yeah, I'm not doing it. But yoga, I will do 90 minutes of yoga. A day. I will start out with it in the morning and I will do it in the evening. And that is that is equivalent to the walking that you need to do. And it will wear you completely out.   Roy Barker  49:32 Yeah. Yeah, you know, that's a great thing about our day and time is you know, there's the negatives of the food and the drive throughs and all of that but the positive we have so many tools at our disposal, that if we will use them that they will help because you know like the watches it also it makes me input my water so I can keep up because again, that's another bad habit is I can go through to three days and not ever drink any water. Drink Coffee. Yeah, so I can put my water in. But we can also do the yoga on the computer, we've got a DVD where we could do it at home, you don't even have to get out of your pajamas to do it. So, you know, we got so many great things to take advantage of, I think we just have to make up our mind and just try to have that discipline to do it.   Terry  50:21 I think we even had a guest who said that she does. She does it in bed. Like when she first wakes up. I mean, there's just really not any excuse. If you want to lay down and do it in bed, then do yoga in bed. There's there's an app for that there's that you can watch a YouTube, whatever. And it's been in bed, yo. And we also, we also just talked to somebody about laughter yoga. Oh my gosh, if you have never experienced it, you have got to do it. Because you just laugh from deep, your diaphragm belly loud. You know, you go into it thinking, huh? What is that everybody's just going head. It's just kind of like a canned thing. That's what you think, Well, no, bye, bye. You know, 1015 minutes, everybody's laughing at everybody else's laughs you're there, to screen fulls of people and they were just dying. laughing. It was hilarious. But it's also good   Roy Barker  51:13 for the stress. Because, you know, when, when one of us gets stressed, the other one will start that, you know, laughter and the other one can't help but start laughing and then, you know, for myself, it takes me out of that. Not so great place and it'll put me in a better place to carry forward with the rest of the day where, you know, instead of just getting all stuck in the mud with wherever I was. I love it. Yeah, it's, uh, it was it's, it's kind of a blessing for fine. I'm, I can be a little intense at times. And so she can be like,   Terry  51:51 I'll just start laughing. I'll just look at him. Like, really? Just start laughing. He's like, what's funny? I'm like, nothing. Just laugh.   Roy Barker  52:02 With Dr. Lauren, we appreciate your time. We've gone way long. I know that but such a good conversation. So many great things to think about. You know, one of our questions we always ask is, so what is a habit or tool? What is something that you use in your daily life professional or personal that you feel adds a lot of value?   Dr. Lauren  52:22 For me, when I we just started talking about the yoga I do Reiki? Okay. Every morning, when I get up, I do Reiki It is so relaxing, before I start my day, and so I find that that relaxes my complete Body before I get going and so that's very helpful for me if I don't do anything else, you know, before I you know, before I leave out and in the morning, that is one thing that I do is my Reiki.   Roy Barker  52:52 Awesome, Alreight. Well tell everybody, who do you like to work with? How can you help them? And then of course, how can they reach out and get a hold of you.   Dr. Lauren  53:02 So I like working with individuals who are either trying to change their lifestyle, who want to learn how to eat healthier, those individuals who are who are plagued with lifestyle diseases such as hypertension, diabetes, obesity, and they want to change their lifestyle. I like working with those individuals. And, you know, genuinely, you know, when you're working with me, you're going to lose weight. For those individuals who want to bikini bodies, I can do that as well. I don't, you know, I don't specifically market to that population. But the individuals that I do work with those that do have, you know, the lifestyle diseases, and I do that through The B-Fly Detox Program. I also have, you know, work with individuals who have special events going on, you know, such as, you know, lifestyle, life events, you know, like weddings and so forth. I work with those individuals, red carpet events, I work with those individuals to get them prepared for that. And so, all of this is under my umbrella of The Metamorphosis Health Coaching Program, and they can find me at my website, which is www dot Laurenkeirwellness.com.   Roy Barker  54:31 Okay, it would be sure to put all that in the show notes. Speaking of weddings, just I'm a dude, so I don't get this I guess, but they we have a toll road authority here in town that's been advertising the last two days. Somebody lost their wedding dress. They found this really nice wedding dress on the side of the road. And they feel like it belongs to somebody they're trying to figure out well, how do you bet there's some bride that is absolutely beside herself thinking about her dresses laying on the side of the highway   Terry  55:00 So that's that's kind of an extreme way to say I really don't want to get married or maybe they were mad. Maybe they were getting divorced. Throw it out. I was out and yeah,   Dr. Lauren  55:12 I don't think that bride lost it. I think she you know, there was all times I think brides to get bridges on throw that guy's away time away. Well, okay,   Roy Barker  55:22 well hopefully she went on her way to the chapel when she threw it out the car window. Alright guys, well, thanks again. that's gonna do it for another episode of Feeding Fatty. Of course, I   Terry  55:33 am Roy. I'm Carrie.   Roy Barker  55:35 And you can find us at www.feedingfatty.com we're on all the major podcast platforms, iTunes, Stitcher, Google Spotify. If we're not a one that you listen to, if you'll reach out, I'll be glad to get it added so you can make your Lee's listening easier. Also, we're on all the major social media platforms hang out on Instagram a little bit more than any other place. So reach out we'd love to engage with you there. And a video of this interview will go up on our YouTube channel when the episode goes live. So be sure and check that out as well. Again, thanks for listening. Take care of yourself and take care of your health. www.laurenkeirwellness.com www.feedingfatty.com

Your Convenience Is Killing You! Raise Your Awareness To Stop Bad Habits Featuring Dr. Lori Monaco When it comes to your eating habits are you on autopilot? Are you just looking for the most convenience? If you are it's probably killing you! In order to change bad habits, start with awareness. You may have to take the more difficult road. Yes, it's easier and more convenient to hit the drive-through or microwave something but what are you really getting? About Dr. Lori Dr. Lori Monaco is the founder and CEO of Align Yourself Inc. She is an authenticity teacher, speaker, and coach, and a Chiropractic Physician. She specializes in mindfulness practice, transformation, and aligning with authentic self to create an abundant life. Lori earned her professional degree from Sherman College and her coaching certification from The Institute of Heart Math. She was a post-secondary human health science teacher for almost two decades. She is a member of Lead Up for Women and a Board Member of the non-profit organization Journal of Hope. Known as the Badass Buddha and the Fat Eviction Specialist, she is the creator of “The 7 Core Pillars of Alignment” where she teaches people how to love more, laugh more, live more, be happy, be real, take charge of their health, and to create peace and harmony within to live a more fulfilled life. Her other programs include: B.L.A.S.T. VIP and group coaching, the “Evict the Fat” wellness program, and various workshops for educators, corporate, and laypeople (online and in-person). She is the cohost of the show “Viva Café con Leche” and BlogTalkRadio Show “Viva Moms After Dark”. Lori has written articles for a multitude of magazines and is currently working on her own book. She lectures locally and throughout the country and coaches remotely connecting with clients around the world. She has 3 daughters that totally rock and resides in southern CT. Connect with her on: FB, Twitter, YouTube @drlorimonaco, IG @thebadassbuddha1, and TikTok @thebadassbuddha www.drlorimonaco.com www.feedingfatty.com Full Transcript Below Your Convenience Is Killing You! Raise Your Awareness To Stop Bad Habits Featuring Dr. Lori Monaco Sat, 7/24 2:36PM • 1:02:49 SUMMARY KEYWORDS eat, people, meds, lose, habit, day, body, eating, feel, years, taught, younger, thinking, monaco, kids, talk, diabetes, ice cream, live, put, Convenience is killing you, Raise your awareness, stop bad habits SPEAKERS Terry, Dr. Lori, Roy Barker   Roy Barker  00:05 Hello, and welcome to another episode of Feeding Fatty. This is Roy,   Terry  00:08 this is Terry.   Roy Barker  00:09 So we are the podcast chronicling our journey through wellness. And that can include diet, not a diet as much as just what we eat. Also exercise and movement throughout the day and mindset we have gotten to be as we've gone through this, we've uncovered mindset is a huge component. A lot of us know what to do, but trying to figure out how to do that and do it consistently over long periods of time. That can be the challenge. So, you know, we bring new podcast, kind of updates on our situation talk a lot about diabetes, but also we have professionals in their disciplines on from time to time and today is no different. Terry, I'm going to let you introduce Dr. Lori.   Terry  00:54 Yeah. Laura. Dr. Lori Monaco, aka The Badass Buddha is an authenticity teacher, coach and speaker, chiropractic physician, co host of the YouTube and Facebook show, "Viva Cafe con Leche:. And the blog talk radio show "Viva Mom's After Dark". She's the creator of the "Seven Core Pillars of Alignment", "Transformation University", "B.L.A.S.T., VIP and Group Coaching" and the "Evict The Fat" wellness program featuring Chirothin". Laurie special specializes in mindfulness and transformation and has created online and in person workshops for corporate healthcare, education and laypeople. badass Buddha teaches people how to love more, laugh more, live more, be happy, be real and be themselves to create peace and harmony for a more fulfilled life. She's a compassionate and silly human, a loving mom and a proud Gen X or she is unapologetically herself and teaches and inspires others to be the same. Dr. Monaco, Badass Buddha. Welcome to the show.   Dr. Lori  02:04 Who's that professional? She sounds really cool. Like, who was she talking about? Like, well, we are professionals time to time I'm like, no. That's right   Roy Barker  02:15 No, no, I've been on those shows before where they introduce you. And I'm like, Okay, let's stop here, because it's only going to go downhill. Well, thank you so much for taking time out of your day to be with us. Really appreciate it. We're excited. Tell us a little bit about how you got here. I mean, you've got a lot going on, but you know, is helping people. Did you grow up wanting to be a professional that helped people? Or did you kind of take the long and winding road into this?   Dr. Lori  02:46 I guess I've always been I mean, I've always been very compassionate. And without knowing the word, empathic, you know, I didn't realize that till I got older. Originally, it was all animal based. So I wanted to be a vet, you know, and I love being around animals. And then I guess it was really in college. That's when you know, I mean, I took the I took, I took the four year plan, but I didn't know what the heck I was going to do. So I just kept switching my major and my brother, my might, I only have a two siblings, I have a brother and a sister, my brother and they're both much older than I and my brother was a chiropractor, he still is, and I really resonated a lot with that I knew I just I knew I didn't fit in the mainstream. And I definitely didn't want to just dispense drugs and stuff to people I just always believed in the power that made the body can heal the body. And so I opted to go into that. And then it was my transition over the year. So I've been a chiropractor for over 22 years. Wow. And I know I was like 10 when I graduated. Yeah. And so, um, and then, you know, I mean, it was great. And I and I did when I was first two years it was you know, it was great. I liked it, but I wasn't in love with it. And then I decided to you know, add something to my income. So I started teaching and I was teaching post secondary like anatomy and physiology classes pathology and and that's what I realized that what I was meant to do like and and I was a speaker since chiropractic school because they taught us to teach, you know, wellness and teach your patient so I definitely hit got bit with the bug, you know, the freaking bug. And so I knew I liked that but then teaching I was like wow, this is this is what I'm definitely passionate about. And I'm very good at you know, so I did that for years and almost two decades teaching. And then but a few years back I hit a really low point in my life. I had had depression since I was about 15 when I look back at is probably about since about 15 and had one major depressive episode but was not prepared for the major depressive episode we're going to have just about almost six years ago, and it was so bad. It was six months long, three weeks for suicidal and Oh, wow, I, when I finally started to come out of it, and I said, Okay, you know what I don't, I got to figure this out because I got to fix myself because all these years all these things, I was a kid. I never felt right. I never felt like I was myself. And then I started to really deep dive into like, the personal development. And it was at that point, when I started to really feel better. I said, Okay, I want to teach this. And so then, you know, you go on to the next phase, you're like, well, who does that? Oh, coaches, so you know, that you get certified to be a coach and, and it's evolved from that. So I love working with people like I love humans, I love animals, too. I actually love all creatures, and but humans, just we have so much potential. And so I look back at all the years that I wasted, because I just couldn't get out of my own way. So that got me to where I am today. And I love like, I'm so passionate about helping people, especially those that are really stuck. And especially those that deal with like depression and anxiety, which we have a hell a lot about that like, like the amount that we have. Now, with everything that's happened over the last year. It's just, I mean, before that it was already epidemic. Now it's even worse.   Roy Barker  06:18 Yeah, and I'm concerned a little bit. You know, we don't have to belabor that point. But, you know, we thought we would see, I guess some things happen in the beginning, but I think the government stepped in and provided some funding, which helped people you know, at least have shelter and eat and all these other programs. But now that the extra unemployment is going away, a lot of these rent, and utility. I don't say abatement because they weren't abatement they were more just kicking the can down the road. But a lot of these programs are ending. A lot of people are being forced to go back to work after they've enjoyed working from home for a year. So I mean, it's not working at all. Yeah, yeah. Yeah. Yeah. So there's just a lot of things coming together all at once. And I, you know, kind of makes me wonder, you know, what is this going to look like going through these next few months, and we've already you know, we're in the Dallas Fort Worth area. And we've already seen to me what I consider an exponential rise in crime and violent crime and things that people are doing. So anyway, I think everybody seems to be stressed and at their wit's end, and there's so many great things that we can do to help ourselves both mentally and physically.   Dr. Lori  07:34 Oh, for sure. I think I think the biggest challenge was that there were many people, not everyone, and not the majority, but many people that took last year as a moment to to breathe, and to slow down and assess things. And it was and it's those individuals who have done the have had the most success. Right? They realize that okay, this is not exactly we don't know, but to say that we'll be back on track. You know, remember, in the beginning of March, they were like, oh, we'll be back on track by the summer. And most people that were really thinking about it, we're on now it's not Yeah, it's gonna be like, probably about a year and a half. So I'll prepare for it, I'll make the shifts, I'll do what I need to do. Know, and knowing that even when that's up, then we have to shift again. So those people, I don't want to call them enlightened people, but I think they just took they just were more aware. They had the best time, versus the individuals who just wrote it and said, Oh, I can't work, okay, then the government's going to help me, oh, and I'm going to be home. And I and, and instead of like bettering themselves, and I'm not blaming, you know, the person, you know, you only know what, you know, I mean, that's, that's the reality, it's, but at the same time, that is a little bit of an excuse, because we are living in an age where you can find anything out, you can learn anything, and there was so much online, I mean, there was so much available, there were so many free courses, there was so many different things. So I, I feel like in some ways that we as humans didn't step up as much as we could have, you know, like, we people gained weight during COVID. You know, they ate like, you know, like, offley audio, and we just sort of, and I say we, because that was me in the beginning, like it was this did get overwhelming for me, but then I just like, Okay, that's enough. And you know, and actually lost 40 pounds in COVID, you know, during COVID. So, that's, that's awesome. I'm telling you, it's like, wow, you know, so, um, but it's but it for the rest. It was just sort of, you know, and then they come out and now they're like, Oh, my God, what am I going to do? I don't want to go back to work. I don't want this. I don't want that. But they sort of didn't prepare themselves. And, you know, so my hope is that for those of us that really kind of had a good mindset going in, and throughout that because I believe in Jay and I believe in the collective consciousness, you know, and we need to put that out there. We need to for those of us that that decided to start new projects and did really well in 2020. put that out there out there for all these other people that are floundering, and say you can do this, like you can do this, you just, you know, everything, as Marie Forleo says, everything is figured out double, you know, because because it is, you know, we have that ability, where that's what we have these fabulous brains for that reason.   Roy Barker  10:29 Well, and most people say they put on the COVID-19. And I said, Well, I'm an overachiever, I did the COVID 38. So no, oh, well, good for you. But, you know, we were out well, I'll speak for myself. But let Terry, I'll let her speak for her. But, you know, I think I was one of the lucky unenlightened ones that didn't really know what to expect. But it was such an opportunity for us to slow down. And I think after a couple months into it, we were like, we really needed to slow down as this, you know, everybody is out fast paced running here and running there. And, you know, now we've kind of made a pretty big switch is, you know, we're enjoying being home, we figured out things, you know, we have enough to do to keep 10 people busy around here. So it's never, it's never a shortage of something. But you know, getting out more in the back. I think Terry is, you know, when it's a long story we'll get into but you know, when she moved out here, a few years ago, it was like, she's not the Pioneer Woman, but you know, she's adopted, you know, she's got her herd of deer and some turkeys and other wildlife that she's taking care of now, I just got a herd of deer and squirrels, raccoons, wild turkeys weird. So, you know, that's our thing is, you know, we wake up in the morning and say, you know, we kind of laughingly call on customers, we say how many customers we have out that our customer down at the cornfield. So anyway, you know, we were I think we were lucky because like you said, I think and we were lucky to because we were able to continue working, it didn't really disrupt a lot of things, except the slowing down part, which I'm very thankful for. Yes. It's just nice to be able to take a breath and not always feel like you have to be somewhere else.   Terry  12:17 Yeah, and we took a lot of time to take took that time to work on our eating habits and different ways that we could eat to age better, as well as trying to lose a few pounds, you know, and it's trial and error, of course along the way. But, you know, just trying to figure out, I used to eat everything and anything and was grown up, I went when I grew up, it was on junk, junk food, you know, Chuck, dad would buy 12 bags, big grocery sacks full of Halloween candy, and we might give one away if we were lucky. The rest of it, he ate probably, you know, nine or 10. And we ate the other one. But we had to fight for it. You know, we just lived on peanut butter and chocolate. I'm telling you. And it was not a good. It wasn't I mean, it was good then but you know, you get older you start putting on the pounds, you don't even realize that it's happening. And and next thing you know, you're 56 and you're like what? Wait, oh, yeah. Oh, man, that just came out.   Dr. Lori  13:31 And you get diagnosed with something too. And then you sometimes have the audacity to go How did that happen? Well, you know, because we were taught to be detached like that, though. We're taught that, you know, I mean, how many times have you heard it's like, oh, you know, one minute, they're saying you kids really shouldn't eat this much sugar, Baba blah, and especially we're all around the same age. So it's like we that really wasn't, you know, they say, Oh, you know, the kids really shouldn't eat that much sugar, but it didn't matter. They push it now with more statistics, but the you know, back in the day, and even now it's like, well, you know, you could get away with it as your you know, you're gonna have to change when you get a little older, you can eat that way anymore. Don't   Terry  14:10 worry about it. Now, what   Dr. Lori  14:12 habits are habits and if they're instill that a young age, you know that it's funny, I hear this story a lot from people I hear, you know, because I talked to people about their, the their habits that were forged since they were younger, and especially with eating and I didn't I wasn't raised that way. I was actually my mother had very limited we were very limited on our sweet. A truly like we were not allowed to have sugar cereals. We were you know, we got ice cream every so often. And I look back and I'm like, wow, that's ungrateful. Like I ate a lot of vegetables ate a lot of fruits, you know, but it was when I got older and I was on my own. I was like, Oh, I could buy this myself. You know, and that's and so sometimes we it's not even that you're raised that way. It's just no matter what. It's one Once you get the taste for it, it's it's a drug, it's especially sugar, you know, and so you get it in there and you're like, I feel really good after I ate this. Why is that? You know, you know, of course you don't ask why that is you just say, Oh, this, I gotta have the more correct, right, you don't realize that it's literally your chemicals being released in your brain that are saying, No, no, no, you want, this is really good stuff to have, you know. And so we tend to be forced into the change. You know, it's when you get the, the doctor says to you, oh, you know, you're, you know, you're pre diabetic, or, you know, your blood pressure is up there, and we're gonna put you on meds. And what's scaring me nowadays, is that the generation behind us are not as scared about the meds, though, like, our generation was probably the first generation to hit their 40s and 50s. And be told you need to go on meds. And we were like, what do you got to be kidding me, you know, like that my parents didn't go on meds till they were in their 60s, you know, like that. And then we're like pushing pull fighting a little bit. But I mean, I've seen over the years, the generations behind us, you know, they're, they're getting on meds in their 20s. And they're not even on just one med. And so for them to say the doctor said, Well, now you didn't need to be on this. But alright. It is what it is not realizing that just some changes in your diet is could be a big game changer. You know? Well, I   Roy Barker  16:29 think you're, you know, what, you talked about habits. And I don't think there's some data out there that proves this. But, you know, like my generation, we had a couple fast food places. I mean, we live in a pretty big town, there were a couple fast food, places that I knew about that, you know, on a Friday night, or Saturday was kind of a treat to go get a hamburger. Right now, they're on every corner and you go down, you know, we have like, restaurant rows here, where there'll be one street with nothing but fast food restaurants. And the surprising thing is, I noticed this when my kids were gone. But you could drive by at nine o'clock at night. And there were car loads of families that were just now going through eaten, you know, drive through stuff at nine o'clock at night. And it It surprised me, but I've heard sense about this study, that's just saying that, you know, because of that they were raised in fast food drive restaurants that they have, there are a lot of issues with these, you know, with the younger generation that 20 to 30 year old group now because of that,   Dr. Lori  17:31 yeah. Oh, for sure. And it's not, you know, that we always talk like, we always hear this about the fast food places, the fast food places. But even even beyond that piece, you know, they Some people say oh, no, but I don't we don't we don't go to fast foods. You know, we go food shopping. But if you're buying packaged food that goes into the microwave, and it's just, it's already made, and it's it's the same thing. It's the same exact thing. And so it I think it's a false, like sense of whatever, that they feel a little bit better, like, Oh, I'm not, you know, I'm not going out to the fast food restaurant. But you know, so I go to the food store. And again, it's all convenience, you know, our convenience of killing off, you know, I mean, listen, who was out, like, think about when we were kids who was out at nine o'clock at night, with their parents going to eat? We were already like in bed, you know, whether you're going to sleep or not, you're like, No, we ate at like dinner time. And remember back in the day, like the TV used to go off at a certain time like that. And they or they used to have the commercial. It's 10 o'clock. Do you know where your children? Are you ever that way? So it's like, but now it's like parents just, it's like, their kids are up late. They're out. I mean, okay, I could see I'm a little guilty with this with my kids. Like, my kids are definitely blue. The bedtime, you know, I used to go to bed really early, but my kids go to bed a little bit later than I did. But I like you said you're out at night and 910 o'clock at night you have a family out, just getting ready to eat or shopping at Walmart or whatever, you know, and and I'm in my head going is late for these kids to be out like what is this doing to their sleep schedule their you know, their their chemical balances. I mean, all this stuff, but it's become so accepted. Yeah, you know, so it's, it's and then that all ties in so if you if you're not getting the sleep you want and you're and your body's stressed out, you crave the credit your foods, because that's just the way I mean, you crave the carbs, you crave the and the process stuff. And so it's like all that sets up.   Roy Barker  19:36 And even when my kids were small, you know, we had we lived in a small town at that time. So we were very structured dinner at five or six o'clock kids in bed by eight or 830. I couldn't imagine trying to get a child out of bed in the morning to go to school that didn't go to bed till 11 or 12 o'clock at night. I mean, it was a fight with two that were getting plenty of sleep that we'd have to call the SWAT team and Do not   Terry  20:02 go when.   Roy Barker  20:03 But you're right. And that's what I noticed about me is sleep deprivation starts the trigger of, I don't feel good anyway. Now I need I think if I, for some reason, it's that I want to eat something to get a little burst of energy, well, then you have to keep doing it, you know, you get a little high than he get the valley. It's such a bad cycle to get into, because that's where then I don't feel like getting out and exercising or moving. And to me, it's, I've begun to see that that is like the beginning of the end for me when things go wrong.   Dr. Lori  20:41 Yeah. And it takes the it takes the awareness to stop it, you know, say, Okay, yeah, this isn't good. And this isn't, you know, and we're, when we talk about I mean, you know, everybody these days talks about habits like, Oh, well, this habit and this habit, and I don't think people even still really know how severe bad habits can be habits are not we're not just talking about the brain like subconsciously not thinking about we were saying that it's also it's a physical habit. You know, it's not just about that you're craving something, your body physically, it's just like they talked about with smoking, you know, for some odd reason, we always understand that with smoking, we're like, oh, well, there's the chemical addiction. There's the emotional psychological victim of there's a physical ditch and holding the cigarette in your hand. Well, it's the same thing with food. It's like holding a soda cup in your hand slipping through the straw. It's, it's having a bag of chips sitting down next to you, while you're, you know, watching TV. And your body is literally physically come accustomed to the fact that when you sit and watch this show, you're usually munching on this. And so even if you try your best, and you say, Okay, I'm not eating this anymore, and I'm not gonna eat past this hour, you plop down and put that TV show on, you're sitting in the same exact seats that you normally do. And all of a sudden, you wonder why 10 minutes, and you say to yourself, I'm not even hungry, this is fabulous. This is great, I'm gonna feel good. And then 10 minutes later, your body's like, Where's the chit? Like, all sudden, you're hungry? And you're like, wait, but this just doesn't make sense. I was just, I thought about it, I'm full. Now, why am I wanting to eat the chips, because that is the whole package. And you've trained and we train our brain, and inevitably, our body to do it, you know. And again, it's all about awareness, you have to become a conscious majority of your day. And it's like, we're only like, conscious about 5% of our day, right? So so in order to change it, you have to be conscious, a lot more, and it's exhausting. It really is, you know. And so in the beginning, some people are really gung ho about it, but that's why we lose the momentum. And that's why we, we, we fall off the wagon, so to speak, because we just we lose it as we, the more fatigued we get. So that's why in the morning, everybody's so perfect. Like, people get up in the morning, like, I'm not eating this today, I'm good. And you're good all day. And then as the day goes on, you hit the afternoon, and then all of a sudden, you're starting to feel it, it's a little harder, it's a little hard to say no to this, and then by a certain point, that's why sometimes I would say to my clients don't eat, you're not going to eat past this time anyway. But if you find that you're getting hungry, and you cannot, you know, like you're it's really becoming overwhelming. Go to bed, like go to bed. And and if they're like, well, I don't want to go to bed at like nine o'clock at night and blah, blah. I'm like, why not? Why got too much work to do. But if you're working and staying up on your computer, and you feel like you want to munch on something, then just say, you know what, I'm just gonna finish my work tomorrow, get up earlier, tomorrow, get up earlier, go to bed now. And then you won't feel so guilty because you didn't eat before you went to bed. And how many times do we even when we're hired? It's not even that we're actually hungry. We it's funny, we get cravings that we want to eat, like we're quote, hungry when we're tired. And when we're thirsty. Sometimes thirst is what we're what we're like, we're, we're dehydrated.   Roy Barker  24:10 Yeah. And I'm like, I'm dehydrated all the time, because I don't like water. And, you know, talking about habits. You know, I was in the habit of always having a Coca Cola in my hand. The It's been a while but one day, I mindlessly wandered over to the cabinet. And they were chickpeas. So it wasn't totally bad. But you know, I had my hand in there before. I told Terry I'm I already knew he was yes. And no, we're not really wasn't even given it a thought. You know, luckily I stopped but the other night we had a good dinner, little vegetables with a little piece of meat. It was awesome. It was the right size. And then about an hour later I'm like, Oh, I can sure use a snack and she's like, Well, are you hungry again? And I stopped the dawn. I'm like no, my belly felt all full but I felt it in my chest and I don't know why it just kind of like a sinking feeling up there. But, you know, if you really stop and be mindful about where is this feeling coming from? Like, then it's like, No, I'm not hungry at all. And I was able to push through I wasn't happy about it but right. Habit because, you know, I, prior to Terry, you know, that was my thing is, you know, I would have all this bad night eating, you know, I'd sit in front of the TV and eat some popcorn, I have to admit, I'd get in the car at 10 o'clock at night and drive up to the little quick stop place. Maybe they have nachos or ice cream, just a little snack just to kind of pick me up. And I'm like, you know, like what you said, now thinking back and let me just go to bed because that's all I was really doing. was fighting sleep for a fifth, correct?   Dr. Lori  25:49 Yeah. And why? Like, why do we, you know, and what you were saying about? Uh, it's you do, it's like before you know it, you're eating it. And then your brain catches up and you go, what am I doing wrong? And but the interesting thing is, for those out there listening, it's like once it is it's you have to be you have to be mindful, you cannot mindlessly do it. Because mindlessness does go subconscious. And you're just you're on autopilot. So if you're changing the habit, you force it, you force it, you're forced to have to think about it. But interestingly, the once you do it, and it, it catches, you also want to make sure that you honor yourself with saying, When thought when you're presented with the item that you use to eat or drink or whatever, and you have no desire for it, you have to honor yourself and celebrate it. You know, like I was thinking about this the other day, you know, I could not remember the last time I had soda. And I was a big soda drinker. I mean, I wasn't like I didn't have it all the time in the house. I did. I didn't actually the cool part is I never bought it for my house. But I did go out a lot. Like I'd be on my way back from work and I'd stop you know, in the kids and blah, blah, blah. And so it was had soda soda soda and, and soda was like sprite was my beer. When I would do yard work was the people like are sweating, they drink their beer over sprite was my thing. So we're like, oh, you're going to run out to this lunch to go get us something at me, you know this and give me sprite? So as we were talking about it the other day, and I'm like, yeah, you know, I haven't had soda in and I stopped for a second I said, like, I don't even remember the last time I had, so it must be like six years, you know, like six years. And I, I really loved saying it. Like I loved saying and I was like, I have not had it in six years. Like this is really, really cool. You know, and again, I didn't have that big of an addiction to it. But to be able to say that and, and it's whatever, you know, if we do happen to go out to eat, you know, whether it is a good food fast, you know, we'd say that or the or, or just a restaurant, you know, I never asked for that, you know, like, it's it's the it's always Water, water, water, you know, and don't think twice about it anymore, you know. And so I I'm happy about me and I still, you know, there's still pieces that I do struggle with that I have to be very ridiculously mindful of not eating. But I'm so glad that there's certain pieces that I've let go and it's so nice. It's so nice to not even think about it.   Roy Barker  28:24 And that I've cut way down. I mean, years ago, it was worse. But that soda just, you know, I guess it's I don't think it's really all as harmless as what they make it out to be. You know, I've heard none at all that this store is dying. Yeah, yeah, that's nice. And eventually your body. It's getting some kind of a glucose out of it. So it uses that. But anyway, that's been tough. And also thinking about other triggers. Like we did a lot of soul searching on ice cream, because that is my thing. I mean, I can eat ice cream, breakfast, lunch and dinner. I don't need anything else. It's got, you know, it's all the food, all the food groups all rolled into one. But, you know, we started talking about efficiency. Well, it's like I told somebody one time like aspirin, it's just frozen cereal. But we trace this back about why it's such a big thing. And it's interesting that my two grandfather's and my dad. It's like whenever we had a celebration, that is that was the go to like I'd go over to my grandparents and be you know, it's just a little thing. You know, I'd be out there helping him push the lawnmower around, around or whatever and we put in a good day's work. Let's go get an ice cream. So one grandpa took me up to the drugstore. And then the other one. They had a dairy queen right up at the corner of their screen in a busy street. So let's show up the Dairy Queen. We need a break and then dad same way You know, it'd be at his work come with him even into my teenage years and he had always come out and stopped me and like, let's go get an ice cream. So there's a little dq down down the road from him. And it's so vivid, my memory of setting in that dq. With him the jukebox, this will give away some age, but there's like a Van Morrison song playing. I mean, I can see it just like it happened this morning. So anyway, I think that also, maybe there's a lot of the emotional stuff that's tied to anything is that, you know, that was good time spent with, you know, my loved ones for sure. But it was also reward for a job well done. So there's a lot more to it than, you know, just,   Terry  30:45 you were sad. And all that.   Dr. Lori  30:47 Yeah. That's what makes it so challenging. When people are, you know, like, it's, it's, it's so easy to say, oh, we're gonna switch to a clean diet, and we're not going to eat processed anymore, and we're not going to have sugar anymore, and we're not going to take in dairy anymore. and blah, blah, blah. And it is, you know, on paper, on paper, it's so easy, but, but when what when you start to I mean, listen, I grew up Italian. So like, I mean, I remember vividly going to my grandmother's, every other weekend, the whole entire family would pile into her split level house. And we would have multiple courses. And inevitably, you'd always have the macaroni That's what you call that and the sauce and the meatballs and the sausages and then they take out the pastries after and the espresso and, and to me, it's you know, it's like any most Italians will tell you that Italian Americans especially that, that it's it was always around food and, and there was always a joyful moment. And so, you know, I'll even to this day, I mean, I don't eat pasta anymore. But I'll To this day, like when somebody does have pasta, that's what I think of like, I think of Oh, you know, grandma's house. And, and you know, when the one thing I will say this, though, is that, you know, when we were all younger, not that I'm making an excuse for it, but when we were all younger, the quality was much better. So like if you were eating the pastas, and if you were eating the ice creams, it was so different than it was now even the sugar was different, it was still addictive, it was still not good. But But now the the amount of chemicals that they put in these things and the flavoring and it's just, it's we are so not just addicted, chemically but and physically but but it's it's actually carrying us off, like we're the this is not good stuff anymore. And, and it and it's it's like you know, it bothers me because we focus so much on not that we shouldn't you know, like this whole thing with, with what happened last year in the virus, it's but we have to really step up and look at the bigger picture here that we you know, our bodies are really, really powerful, we can really ward off a lot of stuff. But the more hips we ate, the less effective we become. And so, you know, I was always taught from a young age, you know, outside in, you know, the boy, whatever would do the power that made the body heals the body and your body is the ability to heal. And but you it's just like a car, you put lousy gas in the car, the car's not gonna last as long you know, and, and when we continuously put lousy stuff in and actually there's been research that shows us that generations of lousy food, have it have made the diabetes and the heart disease more prevalent in a younger age. So what they the renewer researchers saying that Okay, so my you know, the the those that were born in the set, you know, in the 70s in the 60s, you're one you were like one generation of the junk like that, that's when it kind of started it was it was starting a little early for that but that's when it really started but if you had kids and then your kids had the junk and then your kids had the junk they're really setting themselves up for some really because they didn't even get you know, the the start they didn't even get the base work and it's and they're believing that genetically we're also passing on these corrupt gene. You know, like it's almost like passing on files or going to computer and passing in these on you know, and and when we look at it that way, boy that's really scary. But that's that's very bothersome to me especially   Terry  34:33 now that you said that. I mean I have two daughters and one of them the older one is eating. She She eats a lot better than than the younger one. The young ones still, you know trying to go in through the fast food grab and whatever's packaged fast, quick because she's on the go on the go on the go. And then not that my older ones not but she takes more time in is more conscious of her decisions, to eat whole foods more at Whole Foods, and she knows, you know what's good for her. And that's funny that you scientists now realize that I think they said that.   Roy Barker  35:15 Yeah, the other thing I think you mentioned was garbage in, garbage out. And that's one thing while we have started this, thinking more about it, because you know, we're getting into this the age where there's really no going back, and there's not a lot of time to adjust and make changes. And so I think, you know, the, what we carry into our older age is going to determine, you know, how well we age and we don't, we always say, we don't want to outlive our wellness. And so that's what's got us really not tearing me, I'll say me, you know, it's got what me is got thinking about, you know, you have to really put the Think about what we're putting in, we should eat, to live not live to eat. Another revelation that I had is we went up to our little favorite restaurant and we had some chips in a margarita. And after we got through, I'm like, Well, why did we even go up there? We could have ate, you know, we could have ate or drank at home, we went up there for the experience, I could have had the same experience with Terry sit down patio with a glass of water, and no chips. And so, again, I'm not great at this, but I'm trying to rethink this about it, what it does, it's not about what you're eating as much as the company you're with, and the spot that you're in, that we can enjoy that and still eat good food.   Dr. Lori  36:36 That's and that's what makes it so complicated. There's no easy answer, like I love when they make quotes, you know, because I mean, I do have a, quote, weight loss program that I offer. And, you know, you always hear Oh, diets don't work. And I love to argue that point. I'm like, Listen, if they didn't people, people lose weight when they're on a diet they do. But what you need to say is that they're not sustainable. And that's true, you know, we know that. So it's like, so don't say they don't work they do. I mean, otherwise, people wouldn't be using them because people lose weight on them all the time. But it's, um, we just, we're so hell bent on, you know, Oh, I got to lose the weight. Because, you know, for Vanity Fair, but and that's fine. That's fine. I think over the years, what we've done, though, is that, you know, my parents generation, they just, they just wanted to live long, you know, it's like, because, because back then their parents didn't live long. So it's like, so they, they were like, We just, we just want to live to a certain age. So instead of dying and 60, we want to be able to live to be 80. Okay, and so that when they got their wish, you know, people were living that long. You know, I mean, my Actually, my grandmother lived, she was almost 107. You know, sorry, I'm sorry, take that back. We wait, I think that back 97. But all our faculties like, she wasn't even on medication. And so So, but now it's like, okay, that's not just enough anymore. You know, I mean, I said, I think right before we got started, how old my kids are and like, so my kids are, you know, 2717 and seven. I'm 5151 and a half actually, you know, so you do the calculations. And I when my youngest one graduates high school, because I just had one the graduated high school in June. But when my youngest graduated high school, I don't want people to go up to her and say, Oh, is this your grandmother? You know, actually, what I want them to say is, Oh, is this your sister, you know, like, that's what I want. And so I so now it's okay, I it's not good enough, just for me to live long. I want to, I want to enjoy every moment of my life, and be active and participating and not be a burden on my children and or society I want to so that means that I have to do what it takes for me, you know, I it's we're we're always looking outward, oh, if I don't, if I don't look young, I'll go to the plastic surgeon. Or I'll get this procedure done or something. If I if I don't feel good, I'm going to go and get you know, gastric bypass if I'm too overweight, because I don't work. Nobody wants put in the work. You know, and you never had a problem put in the work getting this way. Like that's the funny part because it was enjoyable, you know? But you're like, Okay, you can't expect nothing to happen. Again, it's the same thing that I've said before. It's like people are shocked when the doctor says, Oh, you have to go on medication for this or that. You know, I remember years ago, my you know, my ex his family has a history of heart disease and diabetes, you know, and, and he's always been overweight, and I was overweight as well. But luckily for me, the overweight didn't go to any type of morbidity, but he was in his late 30s. And he comes home and he was all bad. He goes, You never believe what the doctor said to me. And I'm like, what he goes, I have to go on high blood pressure meds. My blood pressure is elevated. I'm like, You got to be kidding me. And he's like, he said, lose the weight. Because you're fat, lose weight and you want to go on the medic, the medication. He's like, could you believe he said That's me and I started laughing. I'm not good. I'm glad he said that to you. Because you because you are like you are and we're afraid of the F word. And God forbid, we say that f word we don't we don't want the doctors get in trouble for saying it. Oh, man, I'm sensitive. And this is what I say. nobody's saying you don't look beautiful, everybody looks beautiful the way they are, I don't care. I don't care how big how small they are. It's not about that. It's about your health, right. And if body fat equals disease, which it does, that increases your risk of certain diseases, and you lose the ones that are really common in this country. If excess body fat increases your risk, then get rid of the excess body fat, right? And then you won't be you don't have to worry about going on meds, you don't have to be sick or whatever, you know, his mother just passed away. She was only by she was 72. And she had she had diabetes for years. And she died in October. And because she had been in the hospital, the whole entire summer since the summer she was in the hospital, because of the advanced stage of her diabetes, and her kidneys started shutting down. And, and I actually, I was surprised that she lasted as long as she did, you know, because she was in and out of the hospital for last four years. So, to me that's not quality. That's not that's not okay. Like I want, you know, if my kids want to if my grandkids someday, you know, Sue and want to be climbing up on the, you know, the the playscape outside, I'm going to be climbing on there with them. You know, I don't I don't want to be saying oh my god, my back hurts. I can't do that. You know? So it's a choice. It's a choice. And it's and I'm not saying it's an easy choice. You know, it's there are those moments where you're like, Cookie looks really good. You know? And it's like, and then you say, Okay, well, if I haven't had the cookie, you know why I haven't eaten this poorly in a while. Can I have it? You know, bless those people who are avid, I mean, I gotta tell you like that are clean dieters 100%. Every single day. I'll admit it, that's not me. I you know, it's, I would say 96% of the time. I am. But there's always those moments, and, but I go in with an awareness knowing Okay, I know that if I eat this, or I drink this, there's probably gonna be consequences to pay, and I'm gonna just, I'm gonna have to live with that. And then I'm gonna have to take it easy. And not do that again for a while. barring a   Terry  42:28 death sentence from your physician. How you get going, how do you keep going? What's the sustainability secret? Help me, Laurie. Help me to call you baby. I'm gonna call you baby for baby. That sounds good.   Dr. Lori  42:44 So first off, you have to want to that's the number one like you can't nobody can ever talk you into doing anything unless you really want to, like if you if there's the want there. And and so you're right. It's usually we do get that done sentence. That's what gives us the push, or some people not even anymore. Some people just don't even care. They're like, I don't whatever. But it's you have to you have to have your wants. So you have to think of it emotionally, mentally, physically, physiologically, like, Okay, how am I feeling? I want my How do I look? You know, throw it all in there the login when people say, well, it's not about vanity, listen, it is for me, it was you know, like, I'm, I'm 51 I want to not just lose the weight because it's better for my health. I want to look damn good. Like, I want to, you know, I want to I want to be, I mean, it's not like I didn't feel sexy, being overweight, but I feel a lot sexier that I lost 40 pounds, I gotta tell you, you know, it's a heck of a lot more fun buying clothes. So you just have to say, okay, just let's go through the whole thing. The more emotional connection you put, the more meaning you put to it, the more successful you'll be. Okay, so then you say, all right, so emotionally, mentally, and physically in Visio, I'm connected, I want to do this. But your body will fight. You know, your subconscious brain will kick in. This is what you saw. And this was funny, because I did some training with Dr. Joe dispenza. And I highly rated he's fabulous. And, and, and he felt it so remarkably well and so easy. It is what he says. He says, You have two conversations with the subconscious and the conscious, you know, and the body is attached to the subconscious. That's the autopilot body does everything you know, that's why you just grab, you know, the food and you just put in your mouth before you thought about it. Right. So this, this is what the body does. The body says, Oh, you want to change? Alright, I'll, you know, I'll humor you for now. You know, that's fine. We'll change we'll get up in the morning at 5am we'll go workout and I don't really like it, but we'll do it. Because in the back of the body's going it'll give them a week. You know, that'd be Yeah, you know, and, and then we'll we'll we'll get our way. And that's exactly what happens. Because every day it gets a little harder and a little harder and a little harder. And then when we get into it. So if you say I'm going to get up at 5am and I'm gonna go work out and I'm going to meditate and I'm going to do all these things and then they learn goes off you go, I'm gonna hit the snooze for five minutes. Then somebody goes, yes, we're already winning. Like we're already winning the app. We got the snooze and tomorrow be longer snooze. And then then tomorrow, we'll just say, Well, I won't do it tomorrow. today. I'll take a break. I did so well, that and then and then the body goes against Yes. Because here's the deal. It's not that the body doesn't like you. The body's just following what you told it to do all those years ago. The body's saying, well, you said we didn't have to get up. You said we didn't have to exercise. You said you didn't mind looking like this. You said you'd like to eating this stuff? Why are you changing now? So when somebody pulls out the numbers I love and they pull the numbers and they go, Oh, it takes 90 days to break a habit. Oh, it takes there's if you Google is there's like, so many days, this is the real this is what it takes. It takes anywhere between a week and a year to break a habit. Wow, some are easier than others. It just depends. But the point is, is that when you get the resistance, and this is answering your question, Terry, the once you do get started, you need accountability. You need people to help you be accountable. You can't do it alone. It's just it food is addictive. But it's also necessary, we need to eat it, you know, it's like an alcoholic alcoholic has people to back them up, they have a sponsor, they have they don't have to have it in the house. But how do you tell that to somebody who you have to have food in the house. Like you can't just leave the food out and go, I'm not buying any of those anymore, you know, but so you need you need multiple accountability partners, you need somebody that's that's going to be able to answer the phone in the middle of the night. And or if you get up really early, or if I'm going through this. And you can't just rely on one sponsor like, quote, sponsor for you. So you have to, you have to go in and announce to everybody around you. This is what I want, I want to eat this way. Now I want to look this way, I want to weigh this, I want to have this amount of body fat. The reason you have to tell them all that is because they're also very used to you as you are, and it's uncomfortable for them for you to change. So if all of a sudden, like especially mother's wedding, you're not eating this, you know, it's like an insult like me, that's the mentality now what do you do about you eat more? And I don't want it I'm watching my Well, what are you talking about? You know, so you have to also announce it to them and say, I really, really need your support on that. So so and if you can't be there to support me, just don't don't dangle it in front of me. You know, don't enable me. So it's a lot of conversation, a lot of communication, a lot of writing things down. And it's everything to redirect redirect your mind so that you don't do it notes everywhere. Don't eat this. Don't eat this. Don't buy this, you know. And like that that mindlessness   Roy Barker  47:49 that Be mindful about it. Yeah, it's hard. You just got to slow down. Because I'm so that way, you know, you wake up or not wake up. But you know, you kind of come to like, Oh, I just ate this whole bagel stuff I wasn't supposed to eat. And you're so right on the habits that, you know, you have the best of intentions, but it just takes time. It takes sometimes a lot of time and a lot of effort and a lot of willpower.   Terry  48:15 Well, and when we talk to you the first time I have Joe dispenza this book that you have listed what it is even the habits, breaking the habit of being yourself. Yeah, I can't even think it's sitting right there on my nightstand. What a great, fabulous. It is. I mean, you know, it's good. I'm not finished with it, but I have it there and I've started it and and I am expecting great things. And I will share it with Roy. But I do share I mean, you know, he'll be reading something else. And I'll be Hey, you're saying this and he's like I'm trying to read. But he you know, we've heard his name thrown around a lot. So there's something to what is coming out of his mouth and from his pen.   Dr. Lori  49:01 He is and I recommend it to your your audience. And to both of you. It's the three the there's the three amigos they're called it's Dr. Joe dispenza. It's Dr. Bruce Lipton. And it's Gregg Braden. And Gregg Braden is more of the spiritual but it's still the mindset just like Joe's talks about Joe was more of those science meditation guy and then Dr. Bruce lips Lipton is the epi genetic sky. And he's the one talking about how you can literally rewrite your genes and you know you we all have these we all have the markers, the quote, I love when when doctors say stuff like that, oh, we have the marker you you're gonna you have a family history of diabetes and heart disease. So you have the genetics for it. So you're gonna get it. And it's like so what epigenetics and this is the total science you know, this epi genetic says they're there, but something turns them on. And once they're turned on, then Then the disease process, wolves will start. And if you can turn them on, then you should be able to turn them off. And the way we turn them on is through our lifestyle. It's our eating, it's our stress level, that's our lack of sleep. And after, that's why most kids are born, you know, they're not born or they don't develop diabetes. And when I say that, we're talking about type two diabetes, we're talking about adult onset. They know they're not born with that, if they're going to be born born with or get diabetes, when they're children. It's type one, and it's a different entity, but we're talking about they don't they are born with atherosclerosis, and they don't develop it at five, you know, this is years of living our life, you know, it's a lifestyle. So, so when you look at a newborn, and you look at or a three year olds, and if you look at that kid and say, Oh, well, you have the genetics for that. So, you know, Michael, put you on the meds now, or, you know, something stupid like that, but, but the reason we can prevent it, or why is it that people have a heart attack? And that's their wake up call. And then they massively change their, their, their diet, and they start exercising, they start running. And next, you know, they're running, they've slimmed down. They're off their meds. And they're running marathons. Like what How is that possible? Because that's the way the body works. We can reverse things with it unless we get so so bad. Right? But it's that's why then some people just give up on they'll say ads too late. It's never too late. Again, it's about you know, it's the expression. If, if it's important to you, you'll find a way If not, you'll find an excuse, right, and that and that's what it is.   Terry  51:41 So true. That is so true. Oh,   Roy Barker  51:44 I was gonna ask you. I know, we've talked about a lot of things. And we're getting short on time. But can you talk about your seven core pillars of alignment? Or? Yes? And no, what we'll have to do is get you to come back on we could talk about that.   Dr. Lori  51:59 Yeah, no, I'll talk really quick about them. So it's seven, it's, it's when you're looking at aligning with your like, being in living the healthy life living an abundant life. If you if you don't address all these things, then there will always be something missing, you'll always be off, you'll be misaligned in that way. So what it is, is it's your mental, being, your emotional being, your physical being, your physiological being mean, and how you function. You're about how your body functions, your spiritual being, and your social being, and then your financial being. And, you know, you could be in the greatest health and in the best shape, and you eat well and you meditate, but your finances stink, that's going to add stress. And that's going to prevent you from doing the things that you want to do. And that's going to take its toll and so, so when you when you work on every single one of those pieces, that's when that's, that's how you're going to live an abundant life. And, and we're not saying that you you have to have all these things, and you know, all these tangible items, it's just a matter of just what's important to you. So when you're you and you have to define each of those for yourself, but work towards all of them, you know, so and then they do come and steps. That's why that's why it's it's interesting, when people lose a lot of weight. You know, they'll get divorced sometimes because they've transformed their body, but they also transform their their themselves. And, and they don't know why they're like, I don't know why, like, I don't want to be with this person anymore, that my my significant other doesn't want to be with me anymore. Because I lost the weight. But don't worry, they'll get meaner because they get angry, they get so angry that they didn't do this sooner, or they're just different. Or they're it's also the same reason why people fail at it and gain the weight back because the weight loss the physical change, and the physiological change. Their mental and emotional states weren't prepared for it. Interesting like when somebody wins the lotto, you know, when they win the lottery, they The reason they a lot of them loses like it's really crazy statistic, it's like 85% who win the lottery are right back to where they were within a five to 10 year mark or something like that. Because they didn't change their mindset. They didn't there was an a mental emotional connection to the lack of money or the maybe not lack but the the middle class or whatever they were class they were in, that they couldn't fit into the all of a sudden I have all this money, and they couldn't make it happen. So that's, that's where that came up with and that really came up. It's not like I mean, there's all types you'll hear for there's four things or six things or that but this was really specific to what I noticed about my growth and and it does align with other what other people say but that's just my those are the seven and you can do all of those things. But if if you don't have the social element It's a moot point if you so any one of them, if they're not, if you don't feel like completely aligned or authentic, you know, that's the other piece of that you're aligning with your authentic self. So if you don't feel that that's you're resonating with each of those pillars for who you are in a positive way, then you'll need the work like you know, and it doesn't matter who you get the work from, it's just you got to do the work, you know?   Terry  55:28 Well, and you said you said also we you also have a victor fat wellness program, I wanted you to talk about a little bit about that too. On a note work   Dr. Lori  55:40 time time. Crunch. It's it's a six week program. And it's it's based off the the chirothin weight loss program, which is a chiropractic program. It's only   Roy Barker  55:55 Oh, no. Can you still hear me? Can you hear me?   Terry  56:14 Okay, sorry about that.   Roy Barker  56:16 went away at the chiropractic chirothin   Terry  56:19 carrier.   Dr. Lori  56:20 So the chirothin program is a it's a it's a six week weight loss program marketed specifically to chiropractors. And it's, it's a combination of supplements and eating have like a eating protocol, you know, intermittent fasting, cutting certain things out elimination protocol, so certain foods, you don't eat you. And minimal exercise. Like there's there's specific exercises that you do. But what I added to mine, that's why quality, like the fat program is that it I added to the coaching piece, because, you know, you can get people to go on this. But listen, I went on it the first time and I cheated myself. So it's like, the so I'm like, I can't get to be accountable here. You know, I'm supposed to be the doc, you know. So I did it, wipe package it one day, and I said, I'm gonna just put some group coaching sessions with it, and I'm gonna go on it myself with the group. And that's how I lost the 40 pounds. And I did it from like, mid June to the beginning of November, November, I lost 40 pounds. But, um, and it's, it's great, you know, and it's really, it's marketed as a weight loss program, but it's a it's really an anti inflammatory elimination protocol, you know, and then you just sort of eat that from that point going forward. And I mean, you feel fabulous after I mean, the weight loss is like a side effect that we say it's but but I have people getting off meds, lowering meds. You know, having been diagnosed with autoimmune diseases, where it's either went into remission, or their symptoms are a lot less. So. I mean, in the end, that's what it's really all about.   Roy Barker  58:01 Wow. All right. Well, we're gonna get you to promise to come back and see us there's so much more we could talk for hours, we know that, you know, you have a fun place to go to. And have to watch but better be careful what I eat and drink there. So I have to go to a party.   Terry  58:18 Yeah, that's kind of a downer after you've had your discussion with us. And yeah.   Roy Barker  58:23 So what is a habit or a tool, what's something that you do every day in your life that you feel adds a lot of value professional or personal.   Dr. Lori  58:33 I live I am a mindfulness practice person. I'm, that's, that's what I do. I don't if I if I don't do it in the morning, which I my intention is always to do something like a meditation breathing, you know, manifesting, I will do it throughout the day. But gratitude is probably the biggest piece for me. I really through all throughout my day, different times, I will talk, you know, think about what I'm grateful for, say it out loud, something comes up and I'm like, wow, I'm really grateful for this, you know, and it's it's such a game changer. And you know, even even when it's a bad situation, and what about you know, what, what can I learn from this what, so I'm going to be grateful for this piece. And I always feel worse when I don't do it. Like if I notice that I'm in a bad mood. I have to think back and go when was last time I said, you know, maybe it was like in the morning and it's like all day. Okay, that's it, then what am i grateful for right now? I'm really grateful. I'm like, I'm grateful for moments like this to be able to speak and share my knowledge, you know?   Roy Barker  59:37 Well, we were grateful that you took time out of your day to be here too. We are and I think that is awesome. You know, we no matter how bad things are, there's usually somebody that's got things a lot worse than we'll ever know. So just being thankful for being able to have some sunshine in our day or whatever, you know, other positive things are going on. Sometimes just to live through a day is granted. Do that dude. All right, Dr. Laurie will tell everybody you know, who do you like to work with how you can help them? And of course, how can they reach out and get a hold of you?   Dr. Lori  1:00:12 So you could reach out to me I have a website, Dr. Laurie Monaco calm. I'm also on Facebook and LinkedIn for the same under the same name Dr. Laurie Monaco, Instagram, I am the badass Buta one. And let's see Tick tock, the badass Buddha and I also have YouTube I view to channel Viva coffee cola chain, Dr. Laurie Monaco, I work with I really love working especially with people who are really new new coaching that have never really coached before that are have that idea that they're really not worth it, or they they're stuck or they have depression or anxiety. I do work with men and women, I guess I tend to work with women more so. But that's not that just just the way it is sometimes. And I do work with teens and younger, but I think vast majority of my people are like in their 20s and up. But it's it's for people that really, you know, I'm I'm a cheerleader. I'm I'm in your face. I'm you know, I but I'm also your biggest fan like I you know that and that's, I think, you know, I met I balanced between loving and and pushing without enabling. And so for anybody who feels like they just think maybe they can't work with a coach that's so hardcore, or, you know, is is too regimented. I'm regimented, but I have a whole way of like my regimen. So but it works. It works really well. So,   Terry  1:01:45 okay, the BB regimen.   Roy Barker  1:01:47 Yes, the DB DB. All right, we all reach out to Dr. Lori, see how she can help you. I mean, a lot of great stuff. Thank you so much. Again, great conversation. And we'll get you back on we can go into a little bit more of this stuff more in day. Thanks, Ray. Thanks, Terry for having me on. And thanks for for listening to me today. Well, that's gonna do it for another episode of the feeding fatty podcast. I'm Roy. I'm telling you can find us at www dot feeding fatty.com we're on all the major podcast platforms, iTunes, Stitcher, Google Spotify. If we're not on one that you listen to please reach out I'd be glad to get it added to make your listening easier. Also, we're on all the major social media platforms tend to hang out probably more on Instagram. And we will put up a video of this interview when it goes live. So go over to the YouTube channel and check that out. So until next time, take care of yourself and take care of your health.   www.drlorimonaco.com www.feedingfatty.com

When Conventional Medicine Was No Help, This Mother Jumped Into Action Featuring Amy White Is your body working with you or against you? It's not hard to tell. How do you feel? We need to listen to what our bodies are trying to tell us. When we don't listen, sometimes the only option is to have a major malfunction of some type. We also should be comfortable in our own skin. Its never too late to make needed changes in your diet, sleeping, exercise About Amy Amy White is a board-certified holistic nutritionist and functional nutrition and lifestyle practitioner. She has been working as a nutritionist, health & weight loss coach for over 12 years. Throughout this time Amy has come to understand that most health and body weight frustration is often a simple body communication problem. Once proper communication with the body is restored excellent health and a happy body weight become the natural result of living and enjoying everyday life. My work is more than food. It's really about lifestyle choices and learning how to eat for the health and body you want. I believe it's important to really understand inputs beyond food that impact overall wellness. Things like, sleep, fasting, protein, movement/exercise, self-talk and for a lot of my client base (over 50) embracing age as number and taking responsibility for the quality of your life. www.thesimplicityofwellness.com www.feedingfatty.com Full Transcript Below When Conventional Medicine Was No Help, This Mother Jumped Into Action Featuring Amy White Fri, 7/23 3:08PM • 31:44 SUMMARY KEYWORDS body, eat, people, thought, food, health, happening, sugars, feel, gut, doctor, inflamed, functional medicine, processed, headache, point, bad, guess, learned, late 30s SPEAKERS Amy, Terry, Roy Barker   Roy Barker  00:00 Hello, and welcome to another episode of Feeding Fatty.   Terry  00:06 I'm your host, Roy and Terry.   Roy Barker  00:07 So we are the podcast chronicling our journey through wellness. It can include you know, what, what we intake as far as food, our exercise our movement, you know, I've, there's a lot of difference between moving and exercising. And so movement is a good point to talk about with that, but also our mindset, we a lot of times we know what we need to do, it's just doing it and it's being sustainable. So those are the things that we'd like to talk about. And we also have, you know, professionals in the field on. And so we're lucky we have Amy White with us today, Terry, I'll let you introduce Amy.   Terry  00:35 Yeah, Amy White is a Board Certified Holistic Nutritionist and Functional Nutrition and lifestyle practitioner. She's been working as a nutritionist, health, health and weight loss coach for over 12 years. Throughout this time, she's come to understand that most health and body weight frustration is often a simple body communication problem. Once proper communication with the body is restored. excellent health and happy body weight becomes the natural result of living and enjoying everyday life. Amy, welcome to the show, I want to talk about this communication with your body. Yeah, and how did you find yourself in this realm of nutrition and coaching and all of that?   Amy  01:13 Well, I'm so I'm currently in my mid 50s. And I entered this area in my late 30s, really early 40s. And it was, you know, just like most people's stories, it was a family health issue, not mine, but my daughter's. And so I got into nutrition actually, because of gut health. So she had some gut gut issues. And we were we were unfortunately found ourselves in a position where the conventional medical community didn't seem to be able to help. And so then it was just kind of like, I'm one of those people that you know, once I tug on a thread, if I can't find the answer, I just have to keep digging. And she was she was getting ready to go to college, and she had digestive issues her entire life. And at this point, right, she's now like 16. And I'm thinking we should probably fix this. I'm such a good mom, let's wait 16 years to dig into this. So we did and we actually went and had a gastro enthrall just do a whole scope and see what was going on in there. And she basically said, Oh, she's fine. And I just kind of like he is because she's really not, you know, we go out to dinner at a restaurant and she ends up leaving the table and going outside and sitting on the curb. Because she feels so bad. And she's got this pressure and whatever. Wow. So the doc was like, Yeah, no, no, she's fine. She doesn't even have reflux or esophagus is beautiful. And we've been told she had reflux, and she was one month old. So that was actually nice to know. And but as the doctor was leaving the recovery room, she turned around and she said, Oh, I mean, her small intestine is red and inflamed. But that's really nothing to worry about. And then she left. And I thought, that seems like something to worry about. But I had new zero at this point. And I was completely we were living in Chicago at the time. And I was complaining some our girlfriends, I'm like, I don't know, and I'm sure we've all been there. But this was the first time in my life was in this position where I sought the expert looked for the answer and didn't get an answer. And then I had no idea who to ask where to turn. It was just it was very scary and frustrating. And so many people stop at that after they hear their so called expert. I mean, not that they're, you know, medical experts and all that they just stop. Yeah, but you were a woman on a mission. I'm sorry. Well, I literally thought I was stopped. I was just like, Oh, I guess I don't know. But I was very uncomfortable with that. It just felt bad. And so I was complaining. And one of my girlfriends said, Oh, you need to go see this nutritionist. And I literally was like, I don't even know what that is. But I'm in. And so that's where I got introduced to this idea of nutritionists. And I was like, hold on. And so she made one tiny dietary change. She I mean, we saw her once she said do this, which was all she told my daughter to do was stop eating gluten. I mean, you know, and back then it was like, Oh, the gluten thing. And so we did so we left the office and we went to Whole Foods and bought everything that said gluten free, which again, I don't recommend, but at the time, that's all we knew. And but you know what, even just doing that two weeks, my daughter, everything changed. It was a little freaky. And I thought Hold on a second. This is like magical. And so I started reading everything I could find about food and the body and I find We looked at my husband, my daughter ended up leaving for college and I looked at my husband and I said, I am out of things to read, I've run out. So I said, I'm going to take, I guess I'm going to start a program because they will have a reading list. So I inevitably ended up joining or getting into a new master's program for nutrition. And I had looked at, we were in again in Chicago, so I looked at the local universities and what they offered, and I was reading the syllabus, and I thought, you know, this is kind of exactly what I don't believe anymore. So it was more conventional. And I thought I don't, there's got to be something else. Because this is this. This is what I've learned from that nutritionist and what I've learned in my reading, and then I stumbled on holistic nutrition. And that's when I was like, Oh, this is it. This is what I've been looking for. And so that is the program, I got my master's in and then became board certified in that. And then went on to get certified as a functional nutritionist. So using functional medicine frameworks and things like that with patients and clients. Yeah. So it's Yeah, so that's, anyway, that's what happened or how it got started. Yeah, it's interesting. Anytime somebody says red inflamed, and that's in the conversation, I mean, it's just kind of mind boggling. At the very least, if it wasn't a big deal, you would think that that would have been part of the larger conversation, like we see this, it's okay. But, you know, anyway, it's, we I guess that's the other good lesson from that is, you know, we have to actually invest in ourselves. And even if we hear something from, you know, somebody that's educated, we're all human, we all make mistakes. So, investing that time in our own health is, as youth proven very well worth it. And they may not know, I mean, you know, they may not know if it's a traditional type ration, they may not know, to, to tell you to go somewhere else to get more information. I mean, why is it red? Why is it plain. And I, I've since learned, you know, that she was really on the road to sort of celiac. So what was happening was those micro villi in her small intestine, were just getting rubbed down and beaten down. And if we hadn't intervened, it's very likely that she could be much sicker now or that she wouldn't be. And so we were lucky to be able to get in there and kind of hope that when we did, and but you just intuitively, I think you kind of know if something feels right or wrong, like if someone says something, and just intuitively you can kind of go, Yeah, I don't think I don't. Yeah, that doesn't feel right. So saying retina inflamed, like you said, isn't an issue didn't feel right. You know, it's just like, that   Terry  05:51 sounds weird. And   Roy Barker  05:51 that's not that doesn't usually come after the Oh, by the way. Yeah, it was a very surreal experience. Well, we're glad she is back. To be unhealthy. And you know, what, that's one thing. That's, that's why we love this show is because, you know, we, I think we started it just because of the accountability and actually to just let other people know that you're not alone. And when you're, you know, whatever you're going through, somebody else is going through it, maybe there's some helping community. But it's been amazing the stuff that we have learned. You know, and I think this is another big area that we've kind of learned, we've learned enough about just to know what it matters is that gut health that so many things, start in our guts, you know, our brain health, a lot of the, you know, I guess, the release of chemicals, and endorphins and things like that, but it's a very important part of our wellness, but traditionally, you just don't hear much about it.   Terry  06:42 Well, your your our immune system is housed down there in our gut. So really overall health, it is going to have to start in the gut. And so many people don't consider gut health because they don't have gas and bloating, or constipation or diarrhea. They maybe they have anxiety or depression, excessive levels of stress, migraine headaches, but they don't associate that with their food. And so it's really interesting to help people understand there's it's it's quite a wide range of things that you can feel if your gut is out of balance.   Amy  07:08 And you could kind of if you don't mind, you can kind of educate us a little bit because, you know, we have got a couple of functional providers that we have talked to before. And so I guess what kind of tell us the the difference in the holistic and the functional and traditional because I feel like the functional makes an effort to get to the root of it. Not like oh man, I've got a bad headache. Okay, here's an aspirin. But more of the question of what is the underlying issue causing this headache For sure, so root cause protocols is what they call in functional medicine. So you're kind of looking at the symptom. So the thing that somebody is complaining about, and then you're like, Okay, well, you can take an acid, and that will stop the immediate pain. But why are you having the pain? So that's what functional medicine is doing. It's, it's a very curious place to be, you know, you're just very fascinated and curious with what's happening. And ideally, you want the patient or client to become as fascinated by their own body, you know, so they start to ask those questions. So what's causing that? So that would be the functional aspect, right? We want to get to the root cause and stop, stop the symptom from happening. The holistic part as with functional medicine, and this is only my interpretation, but its whole body health. And so with holistic, everything is so synergistic. So again, it's not just food, it's food, it's sleep. It's body movement, it's detoxification, so much everything that's going on in the body, and it's all synergistic. And so that's kind of the holistic approach is how do we make everything kind of work together? And so that, to me, that traditional conventional approach has sort of, in my mind shifted to more of that. band aids, right? So we take this pill, and then we take this pill, counteract the effects of that pill, and it's just sort of masking the root problem. So yeah, so that's kind of were kind of how I think about it. We had a guy on, we haven't aired the episode yet, but we had Dr. Robert Yoho, on that, talk to us the other day about the the amount of revenue that doctors make off of prescriptions, and it's unbelievable, really, I guess, I never, I knew that they probably had some incentives, but I didn't realize that, you know, some of them could be as much as it was. So it was almost a disincentive. I'd rather keep giving you the aspirin for a headache, because I'm making a little money off that. If I were to actually cure you, then, you know, where's my income stream. And I know, not all, all traditional doctors are that way. But definitely, it's a conflict. It's scary. If you let your head go there, because you can spiral and just be like, Wait a second, you know, and it's so it is a little scary. I remember, way back when I had first started in my holistic nutrition program, and I was talking to a friend of mine, and one of her kids, her little kids was having some gut issues and some problems. And so we were chatting about this, that, you know, I don't know what they were eating. And I something they were just eating traditional American foods, so cereal, and, you know, granola bars and whatever. And I said, I, you know, I, I think you might want to adjust what they're having, or somehow we got onto food. And she said, Listen, there's no way that there's food in the grocery store that is going to be harmful and dangerous to us, because there's no way the government would allow that to happen. And I just remember just sort of, like, almost just I was speechless, because I thought, Oh, my gosh, people actually believe that. And I but they don't really care about our health. That's not what's going on, you know, in the store, when with most foods there is our health isn't the focus, it's money. There. It's a business and, and so I thought that was so eye opening. This is a this is a woman who's incredibly edgy, she's well educated, she's a lawyer, she you know, and I thought, wow, I just so that was sort of eye opening, and it kind of helped me understand. Maybe we're most people's perspective is   Roy Barker  10:17 Right, right.   Amy  10:18 That's so true. Oh my gosh, so many people do think about that, and many things, but especially with the food aspect of why our government would allow people to poison us. Yeah. Yeah, and even like with the things that do come up with, you know, meat or whatever, it's just that there's not enough people also to to monitor every action of every manufacturer. And so sometimes, even if it perceived to be okay, you know, things can go wrong in the process to make it really not bad. And fortunately, until people start coming in to a doctor and report it, we just don't know about that. Right? So I'm a big advocate for people really taking the time to notice how they feel, right? If something's going to make someone else feel great, whereas it's going to make someone else feel terrible. So you just have to really start to we say you need to sort of, you know, put your detectives cap on and just really like, does this make me feel better? Does this make me feel worse? Yeah. You know, it may be totally different for my husband and my kids, but each one of you are going to have a different reaction. But you have to take the time to if you care, and maybe you aren't feeling as good as you think you can feel then you need to take that time to just say, Hmm, yeah, this works for me, and this doesn't, and it's maybe journal it. Yeah. And I definitely have had clients who have said no It never occurred to me to think about how the food I eat made me feel. And then once they did, they were shocked to realize, Oh, I have choices here, I actually don't have to eat these things if they make me feel terrible. And that's when sort of things start to change.   Roy Barker  11:35 I guess that's part of the communication that we were taught. I think Terry was asking about that, in your intro, you know, the communication, the simple body communication is a problem.   Terry  11:46 Yeah, what is that,   Amy  11:47 so, so remember, food, is just information. And it's how we communicate with the body. So when we, we tell them, we want something from our body, we want to, you know, have excellent health, great energy, we want to sleep well, we want to fit into our, you know, ideal size of clothing, you know, whatever it is, we need to use food to tell the body specifically what it is that we really need from it. And so I think of the body as this, you know, kind of obedient three year old, that takes everything very literally. So you have to be very careful about what you're saying, because it's going to do what you tell it to do. And so when I was back in my late 30s, and I was putting on weight, and I was uncomfortable, and I was achy. And I was always in a bad mood. And just it was that it was it was horrible. I thought I was telling my body, I really want to sleep while I want great energy, I really want to, you know, drop some weight and feel good again, but really, by what I was eating, I was telling my body, we're going to sit very quietly, we're not going to have any energy, so we're going to definitely want to not move. And then we're going to want to pack on a lot of extra fat. And hold on to that, you know, so that was what I was telling my body based again, based on the what I was eating, which was a lot of processed manufactured carbohydrates. And because I was trying to not eat too much me and I was trying to avoid fats and you know, so I was, you know, eating things that said fat free and low calorie and, but they weren't, they weren't telling my body the right message. Because they, because they were so processed and manufactured and everything came in a little, you know, single serve baggie, or this that or in this little, you know, you know, throw it in the microwave dinner, you know, perfect size. It wasn't it really matters what you choose to eat. And so, this is getting a little confusing, but there's another term that I learned along the way, and it was called metabolic debt. And I love this. So again, I was approaching 40, I had pretty much spent the 20 years prior eating, doing whatever I wanted. And for the most part, my body compensated, and I was okay. But then all of a sudden, in my mid 30s, my body sort of stopped holding it together for me, which is I basically my metabolic debt from all of the previous years had kind of caught up with me and my body was like, I can't, I can't mask this anymore. I can't do it. This is really what's going on. And so I was metabolically very out of balance. My blood sugar's were really high, it was complete sugar addict. I'm sure my insulin was high. I didn't know at that time that you could even test insulin. I didn't know what it was. But based on what was going on with my body, those were the signs that's where I was headed, wasn't sleeping, well, it no energy. Man, I was such a cranky monster too, is I wasn't fun to be around. And so anyway, at once we went through this whole thing with my daughter and I learned about food as magic. I also learned Oh, hold on a second, I need to eat in a different way to tell my body a different story. And so once I started shifting what I was eating, and I got off the process carbohydrates and a cut way down on the on the sugars, and I use, you know, carbohydrate as an umbrella term for sugars. So less grains, less, you know, all of that stuff. And then my body started responding completely differently. And that's when all of a sudden might come body composition started to change again, and I started getting you know, heading. So now at 54 I am in way better shape than I was at 37 not just shape, but my health is better, my energy is better, I sleep better. All of those metrics are so, so much better. If this is who I had been when I was 37 I would have been so happy. So you're myself and everything you're saying I mean because in your 30 you know you're maybe you're raising your kids doing what you can for your family, you just kind of whatever you can get to eat quick and easy for you and your kids. So everybody's eating all the processed everything going through the drive thru is all of that and then You have all these aches and pains and headaches and oh my gosh, and I put on tons of weight to Yeah. And it's amazing. If you eat the eat the right foods for your body. What can happen is just a whole transformation. And I saw this funny Instagram or tweet yesterday or today and it said, Listen, if you hold off on dinner long enough, everyone will eat cereal. So follow me for more healthy food tips. And I cracked up because I was like, right, that's what you do. Because everyone's so busy. And I thought, ah, and then eat cereal, and it's horrible. But it was so funny, because I'm like, that's so true. So I tend to. So when I was 37, I felt terrible. And it felt like it that was it for me, like the best years were behind me. Because everybody had always said, Oh, you're on a sporty Oh, it just gets worse when she hits 40. And I thought, again, not something I liked. I didn't like it when people said that to me. And so I got a little bit, you know, competitive. I was like, that's not gonna happen, you know that. That's not okay. But yet, then I saw it happening. And I was like, no. And, and so since in the years that I've been doing this, especially with the doctor referred patients that I see, I have had women in their late 30s say to me, I know my best years are behind me, I just don't want it to get worse. I mean, it's okay, but how can I sort of, not gain more weight not have less energy, and I just, if I have to stay here, I'm here, I just don't want it to get worse. And I thought, Oh, it just broke my heart. Because I thought no, if they're not behind you, you have so much ahead of you, but they just kind of had in their own mind given up because they didn't realize that they can completely change how they look how they feel. So that's sort of my mission at this point is to is to impact these women who have spent their life nurturing everyone else. But now they're at this point where their kids are grown up, they're moving out, they have more free time. And you know, they've, they've probably got some money that they can spend on themselves. It's just a point in life, that's actually should be really fun. Because, you know, we're kind of having this second childhood, but we're, you know, we have more wisdom, we have more money, we have more time. And we don't care so much about what everyone else thinks. So it's time to really kind of take charge and kind of embrace that, and be the best version of you. So I just, I don't want to hear another woman or man for that matter. Say, yeah, I just I know, my best years are behind me. And I, you know, I just hope I, you know, I don't know, you know, I don't know what they expect. But,   Roy Barker  22:45 ya know, because this is the best time. You know, it's a, it's a great time in life. But you need to feel good to enjoy that. And to understand that and say, I have my days, you know, still trying to sort all this eating out. But definitely, you know, there are some things that, like you said, talking to you're listening to what your body's telling you. And it's the things I love the most probably but you know, like the chips at the Mexican restaurant and the Margarita. And I don't know what's changed about that. It's my body, but it's like, they put a lot of this heavy syrup in it to vibrate and sweeten it. And that stuff. It just almost makes me ill. I mean, like to the point that it's that next morning when I get up we've talked about this before is that now for maybe two or three hours, it is like my head from my eyes is just full of congestion. It takes me a long time just to get out from under that. And anyway, so you know, like that stuff. I just have to stay away from it. Now there's no   Amy  23:48 Well, it sounds like you've shifted your diet in such a way that you really decrease those extraneous sugars. And so you're much more sensitive to the sugar. Because what I've discovered it's not the tequila. It's actually this like you said, it's the syrup. Yeah, and your body's now having this huge hit from the sugar and it's going Wait a second. We don't do this anymore. And now you're actually wreck I said this to somebody recently, too. I said, How cool is that? that your body is letting you recognize how inflammatory those sugars are. Oh, look what it's doing. Yeah,   Terry  24:21 that's a great that's a great way to say it. Ah, I mean, it's sometimes I was watching a show a morning show couple days ago and this gal was on there she's she's a health health coach. I'm not sure exactly which specific area but but she was in the gym.     When Conventional Medicine Was No Help, This Mother Jumped Into Action Featuring Amy White Tue, 8/31 6:12PM • 41:04 SUMMARY KEYWORDS eat, protein, diabetic, food, salt, sugar, clients, insulin, vegetables, manage, long, grams, blood pressure medicines, keto, week, person, feel, squash, high blood pressure, day SPEAKERS Amy, Terry, Roy Barker   Roy Barker  00:03 Hello, welcome back to the Feeding Fatty show. I just wanted to wanted to make just a little announcement that we lost power in the initial interview with Amy White. And she has agreed to come back on we're gonna finish the talk. So that's where we're picking up if it seems like it's a kind of a weird segment into this, just wanted to let everybody know exactly why so   Terry  00:27 little choppy?   Roy Barker  00:28 Yeah, yeah. Amy, thanks for taking time to come back. That was awkward.  Oh, yeah. No my pleasure, I just like when the you know, just the power went out. And it was down for about three hours. That night naturally went out a second time. But anyway, we're all good now. So welcome back. Thanks for taking time out of your day. And so I thank you and Terry had a little conversation there going, and we wanted to be sure and capture talking about, I guess, we want to go with the type two diabetic and high blood pressure.   Amy  01:00 Yes. So that is a you see that combination, often that that high blood pressure tends to go along with high insulin, so pre diabetes, type two diabetes, so that whole sort of metabolic imbalance. And I was saying that I have, typically when I work with pre diabetics, so people will come to me because their doctor wants them to go on medication for their pre diabetes, and they're like, I don't want to go on medication. I would rather fix this. And the doctor usually says, Okay, well, let's come back in three months. And which works perfectly, because that's what I like, is 12 weeks. And so they'll come see me and they're like, Can we do this so that I don't have to go on medication. And I'm like, absolutely. So in a matter of 12 weeks, we will basically adjust their diet to manage those metabolic hormones that are high insulin, blood sugar. And and typically in 12 weeks, we see their their labs completely shift to healthy non diabetic labs. So they no longer are showing us pre diabetic so that the doctor is like well, we there's no conversation to have because you're not pre diabetic. Now I've had the opportunity to work with there's a doctor that refers patients to me. And so I have had the opportunity to work with a diagnosed type two diabetic. And, and he was on three blood pressure medicines. And he wanted to manage this. And so he started working with me and again, we did a 12 week window. And as it as a diagnosed type two diabetic, I mean, his labs for really bad, let's say, it's hard to quantify without my numbers in front of me, but not good. And but in 12 weeks, he shifted all of his lab markers to non diabetic lab markers, and better I mean, not even pre diabetic he was again, in all healthy optimal ranges. And, and he felt great, but I was saying one of the things was that he didn't lose a tremendous amount of weight, I think he lost 20 or 25 pounds, which I guess in 12 weeks actually is a lot of weight. But he hadn't probably he would probably have liked to lose another 20 pounds, maybe. But ultimately, he came off all of he was on three blood pressure medicines, and he came off all of that. And but one of the things that's so important, if you're listening to this, if you are on high blood pressure medicine, and you're shifting your diet, you have to have a cough at home, because it happens very quickly, you can start coming off those medications, like within a week. So you have to have a cuff at home. If you're starting to notice that you bent over and you stood up and got dizzy, check your blood pressure might be too low. So you need to make sure you can get through to your doctor and let them know what you're doing so they can adjust your medication. Because Yeah, you don't want to you don't want to be passing out because your blood pressure is now too low.   Roy Barker  03:59 Right? Right. So what were some of the fundamental shifts that y'all made? Yes.   Amy  04:04 Well, you know, for for this particular person, because I knew they were type two diabetic we went in and really attack the sugars in the diet. So where are the sugars coming from? What is it that's keeping his insulin high? Why is his blood sugar so high, so we did have to go in and get real serious about cutting out sugars, and really at that point, anything that converts quickly to sugar. So, you know, starchy vegetables are not bad foods, fruits, not bad foods, and these are all good foods. But if you are already suffering with high insulin and high blood sugar, these foods are not helping. They're just gonna keep your blood sugar high. Once you're healthy and your blood sugar is at a normal level, you can start to reintroduce these foods and see how well you tolerate certain things or you know how much of something you can have before Sort of impacting negatively. And often, depending on how long you've been sick, how long you've been tied to diabetic can reflect how much you're going to be able to reintroduce. So it's been a long time, you often are going to be very carb sensitive, and you may not be able to reintroduce as much as maybe you'd like to.   Roy Barker  05:22 And I know you, we kind of caught you off guard with this topic. So you may not have this right top of mind. But was this was this person a, I don't know how to describe it more like a junk food or candy bar, ice cream eater, or did they have a pretty good diet, it was just the the underlying things that we don't think about, like the fruits and the starchy vegetables that was causing the problem,   Amy  05:51 and a lot of alcohol. So a lot of fruits, this person has tons of fruit trees in their yard. And so they would, you know, do a lot of canning and making fun drinks and with the fruit and baking. And this person was it's also it was also a man, so he also was traveling, so he spent more time out away from home than he was at home. So that's kind of a high stress environment. So he was always traveling. So there was a lot of conferences where he was just eating what was available, going out with clients. So a lot, not necessarily junk food, but maybe more restaurant foods, unhealthy fats, things that you can't control when you're in that kind of an environment. But I think I think a lot of it was, um, there was a lot of alcohol, a lot of fruit. But yeah, there was there was treats and stuff in there. And I know, it was funny, because one of the shifts that this particular person made was over to a lot of cheese. So they sort of took out a lot of the goodies and and ate cheese instead, which can backfire. But at the beginning when you're trying to come off the sugar, it really worked for this particular person. Now in the long run, if you have weight to lose, or want to lose weight, the cheese definitely will, will slow you down or totally can backfire at some point. Same with nuts. So that's usually that's tier two, where we start looking at that kind of stuff. That's the first things first is to break the sugar cravings. So yeah, stop kind of needing the sugars.   Roy Barker  07:34 Well, that's one thing that we kind of figured we were way over doing is cheese. I mean, yeah, it was like there was nothing that   Terry  07:43 dairy in general   Roy Barker  07:44 is just like there was nothing that cheese wouldn't cure, or whatever. But also, for the high blood pressure side, I think a lot of cheeses tend to be high salt. Is that correct?   Amy  07:59 Well, um, yeah, I think there can be salt. But that's one of those interesting things where everybody kind of with high blood pressure, Biggie gets real worried about the sodium. And but you know what, we need salt. So there's been a lot of, I've been reading a lot about salt and how important it is in the body and how it's actually a misnomer to think that with high blood pressure, though, you need to eat less salt. Because there's this, you know, I'm not a salt expert, but it's I definitely push salt on my clients. One of the things if we're stopping the processed foods, then all of a sudden, you aren't eating as much sodium as you think you are. And when your insulin starts to come down, I like to sort of I describe it to my clients, I'm like, when our insulin is high, our kidneys are kind of like clench, they're just like, you know, kind of angry, and then as her insulin comes down, we tend to flush, all of a sudden our kidneys relax, and they start functioning the way they're supposed to function. And we refresh all this fluid. So one of the things you notice when your insulin starts coming down is you have to pee a lot. That's a good sign. But we're flushing all these minerals. And so I'm sure you've heard of the low carb or the keto flu. And this is usually a now they're starting to recognize this as attributed to this mineral imbalance or this electrolyte imbalance. So we're releasing all this sodium and only you only have to have one of the electrolytes out of balance at one of the electrolytes to be low, and that throws them all out of balance. So the one that we tend to pee out is sodium. So you actually need to make sure you're getting enough salt. So I definitely recommend as people are coming off the sugar, lots of pickles, olives, and definitely if you have an electrolyte mix that you like, you know start including that are just adding salt to your water. And you can tell when you need salt because you crave it and it needs No often people are like, Oh, I don't I don't need salt. I don't use salt. I don't salt my food, but theirs are addicted to potato chips. And yeah, so your body wants your salt in this very narrow places balance. And so if you are craving salt you need salt in once you have enough things will start to taste too salty. Yeah. So if you were drinking on the electrolyte drink and you love it, and then one day, you're just like, this is like seawater, you're fine. You don't need any more salt.   Roy Barker  10:30 And that's funny say that because Pringles, you know, that's not a chip of choice. But whenever I start craving Pringles, it's just almost like, you could just lick the salt. Yeah.   Terry  10:42 Absolutely, I try to get the lights.   Amy  10:46 I guess not as good.   Roy Barker  10:49 So in the beginning of this, the, for some of us that have troubles, it would just be probably more like the inline with the keto, just more protein. But the veggies you have to be very selective. And, you know, that's one place where we kind of stumble a little bit because, you know, we, you know, not all vegetables are created equal. And so I guess what are the recommended? Or how do we know, which are the ones that will convert to saw a convert to the sugar?   Amy  11:23 more rapidly? Yeah. So So I love that you said so with this. So if you're in this type two or pre diabetic place, you're sort of leaning more than that keto. So I do think of and I may have said this earlier in the previous conversation, but I do think of sort of dietary principles on this spectrum. And this helps me because when I meet with a client, and we look at where they are, where their health is, and where what their health goals are, you know, health body, it can help me to, you know, determine probably where they're where they should start on that spectrum. So if somebody is coming to me, and they're pre diabetic, or type two diabetic, I am definitely going to start them over here with the keto low carb, because we just have to manage the sugar out of the gate. And so yes, so typically, my recommendation is non starchy vegetables, right? Easy to say, you sit there and go great. What does that mean? So think of crunchy vegetables, think of things you would put in a salad, things that grow above ground, except corn, corns, a starch. So all those sort of above ground vegetables, all your leafy greens, your peppers, and cucumbers, green beans, tomatoes, I include onions, even though they grow below ground, because they're usually a condiment. And so carrots grow, then beets grow underground. But again, if you're using them as a condiment, you can do that. But if you want to just keep things simple, just above ground vegetables, okay? Yeah, and you can't go wrong. You can even you can't you don't have to worry about measuring or weighing leafy greens, just as much as you can possibly talk.   Roy Barker  13:06 above ground is good. That's where you want to go. Yeah. Okay. Yeah.   Amy  13:10 unrooted Yeah, so not not the rooted vegetables. The other place you can get it can be a little squishy is with with squash. Squash is above ground. But I think we all know, there are certain squashes that when you roast them, they taste like candy. So the more they taste like candy, the more sugar is in there. So these are just, if you're trying to be real careful and keep your carbs really low, then my recommendation is to avoid this squash at first. Maybe that's a tier two. That's one of the first things you bring back before the root vegetables. And but it's so interesting because it to me the Wow. So I've shifted a lot. So I was always I've always been low carb. And I've always been very pro keto. And I still am for the right people. But I really come to this place now where once somebody is healthy, so their health is coming back into line. Now they have body goals. So maybe they want more energy, they want to lose some weight, you know, something, maybe you're getting older and you're like, Okay, I want to get better as I get older. So I want to age well, I need more strength, I need more lean muscle I you know. And then I start to look at this idea of total, the least amount of energy, that's usually my dog that's causing I kick them out so they just scratch on the door. And so some people feel more full, if they have more fats, and other people feel more full if there's more carbohydrates. So I like to say we're prioritizing protein. Protein is the target. Okay, and then you have your fats and your carbohydrates. On a seesaw. So if you're having a higher fat day, you're gonna have a lower carb day. If you want to have a higher carb day, maybe you're like, you know what, we just have to have sweet potatoes for dinner. And I want roasted beets in my salad. And so again, I'm talking about real whole food, carbohydrates, not pop tarts. And you know, maybe you're having a higher carb day. And so now your fats are going to be lower. So first of all, in nature, your higher fat foods are typically low carb, and your higher carb foods. In nature, whole real foods are low fat. So squashes low fat, sweet potatoes are low fat beats or low fat. And so if you just eat the real food, you're gonna just that seesaw will move naturally. Okay, it's when we have that sweet potato, or that baked potato, and we throw the sour cream and cheese and everything on there. And now we have fats and carbs together. And this is where sort of the problem arises. And so with clients at this point, once they're sort of healthy and trying to manage their body composition, I'm going to prioritize the protein and then we're going to play around and see where they feel the best. You know, maybe you need more carbs, maybe you need more protein. And if it like, if they're anything like me, I switched from day to day,   Terry  16:23 right? Yeah. So Well, I'd be going back, going back to the squash, my squash never tastes like sugar. I mean, I can do them any which way Roy will eat them. He'll eat anything I cook, which is awesome. But But squash is not one of his favorite things. Now, I did do some spaghetti squash the other day and did kind of like a roasted chicken casserole. Yeah, like non dairy cream cheese with it. Yeah. And, you know, some diced tomatoes and green chilies. And it was really good. It tastes really good. Yes. That's what we do we do meatballs for spaghetti squash. That's our meatball dinner. Yeah. I mean, I love the spaghetti squash and Roy, he likes it too.   Roy Barker  17:14 Yeah. So the other question sorry, as it go, unruly. what how much protein is a target, because I know, there's always controversy about if you start eating too much, it could be converted back to sugar as well or glucose. So   Amy  17:37 this is the whole idea that protein will turn into the chocolate cake and that gluconeogenesis. And I am a believer that gluconeogenesis is demand driven, not supply driven. So I am a high protein, I push high protein. And I obviously I'm not a researcher, I follow and read protein researchers. And I'm you know, kind of learning and moving through that on my own and then with my clients. And one of the things that I have discovered over the years is that it appears as we age, we need a lot more protein than we did when we were younger. So somebody at 55 needs less more protein than somebody who's 25 doesn't mean the person that's 25 can eat God's or protein, they can and they should. But at 55, I don't have the hormones that that 25 year old has to create this muscle protein synthesis. So I am without a certain bolus of protein, I'm not managing my lean muscle mass. Well, which is exactly what I do want to do, as I'm aging, I need to maintain if not grow that lean muscle because it's our organ of longevity. So for somebody my age, so 55, let's say and the older you get, then the more protein but the recommendation that I've seen for me is about 150 grams, or even more per day. And so what I sort of shoot for with my clients is a minimum of 90 grams of protein a day. That's like the bare minimum and I say 90 grams for a reason. And I like three, two to three meals a day without snacking, ideally. And if you're going to eat, then you want that bolus of protein to be about 30 grams. So if you eat three meals a day, that's going to give you 90 grams of protein bare minimum. But ideally you want more than that, so that you can kind of you know, get get that protein up and it's not that hard. Once you get once you wrap your head around it. It's not that hard to eat 45 to 60 grams in a meal. And so you can really get that protein up it's not that hard.   Roy Barker  19:57 Yeah, cuz I've I've seen anywhere from, you know, like, as low as 75, you know, 150 to some even up to 180. So, that's even higher than that. Yeah, even. Yeah, cuz there anyway, just a lot of stuff out there. So that's good. You know,   Amy  20:17 one rule of thumb that I read and I really liked was your ideal body weight in grams of protein. So if you're somebody who wants to weigh 130 pounds, then shoot for a minimum of 130 pounds of grams of protein. So that kind of taste makes it a little easier, because a lot of times you see those equations that it's like this many, you know, this many grams of protein per kilogram of lean body weight and na and, and not everyone's doing math, and it's very confusing. So think about your ideal body weight, and that amount that that's your minimum for your protein in grams.   Roy Barker  20:55 Well, that makes it easy. Yeah, cuz, yeah, lets me run on where I need to, or where I want to, because that's one thing. You know, I'm not anti keto, I just hear that staying on it long term, can have consequences as well. But I think for somebody like me, that's been struggling and trying to put veggies in and, you know, even looking at doing more plant based, I think, you know, now I'm back to the thinking that we just need to drop back to this, try to, you know, ramp up the proteins, take all the take everything out, and then start adding back. If I can ever get to know where I really need want to be on glucose ratings, then just start adding back and see what really affects those, you know, when we start different vegetables.   Amy  21:48 Yes, and it's one of the other things or advantages to prioritizing your protein is you're gonna end up crowding out a lot of those other foods simply because you won't be as hungry, and the protein will fill you up. So you do end up crowding out a lot of the other food so I You're so you're you're leaning sort of more going thinking more plant based. And it's so funny, because I will actually go carnivore, especially with clients who have gut issues. I always, you know, we'll go carnivore, just like clear everything out and let's just heal the gut, then you can start reintroducing and see what works, but that going carnivora often calm all that inflammation down. It's so interesting.   Terry  22:30 Oh, wow. That one? Yeah. Yeah,   Roy Barker  22:34 that's, that's what? No, that's good. Because, you know, we've been struggling with the vegetables just because it's hard to know what you can look at. I don't know, there's some way we could look at them and see what we thought they might do. But there are some that have been good, you know, healthy for me, that tended not to be so.   Amy  22:55 Right. It's very different for every single person, what works for Terry may not work for you, and vice versa. It's just you have to know what's gonna, what makes you feel good?   Roy Barker  23:05 Well, that's good information to have. Yeah, I appreciate that very much. And I think, you know, the listeners should get a lot of benefit from that. There's just so much information out there about what to do and when to do it. But like myself, I've just been having more and more difficulty controlling it. And COVID hasn't helped less exercise probably put on a few extra pounds that I didn't need. So too close to the kitchen to say,   Amy  23:33 you know, I'll be honest with you, this is what I do for a living. And I woke up this morning. And I didn't even want to get out from under the covers, I just everything right now just feel so heavy. And it just makes everything so hard. And I felt like you know, I made it through 2020. And I did a good job. And I, you know, went in positive and I'm like, I'm going to come out better. And now we're having sort of this relapse. It's this this son, you know, analogy of that false summit. You know, we're there, we did it, and then you're just like, oh, you haven't, and it just is so crushing. And I'm just in that just like everyone else. I'm at that place where I just, um, like, I just don't think I can keep doing it. It's just so hard to keep doing the right thing all the time.   Terry  24:19 It really is. It is brutal. And when you fall off, you know, you have a couple of days where you're like, I'm just not going to. I did great. I'm going to celebrate today. I did great the last couple of days eating my celebrate today. And then it's like one more day. Oh, it's the weekend. Our stock start Monday. Well, you know, we're having a hard time getting back into that starting date.   Amy  24:46 So that is that is key, right? Is that okay? I fell off or I you know, I didn't do make the best choices, and that's fine. The problem is you don't want to get stuck there. You need to like step back up. Get back over it start moving again. fallen off and you know, it's okay, but just don't get stuck there. And that's that's the trap. And whatever everybody's gonna have different ways of mentally kind of challenging themselves to move beyond that. And then you're so lucky you have each other and you can, you know, motivate and try to encourage. That's it's important. It's right now especially.   Roy Barker  25:25 Yeah, I think that mental, the mental part of it is because no, we like to keep up on what's going on in the world. But it's unfortunate. It's just not not good news in the know, especially with this COVID it's now what we're seeing here is a lot of just saw a friend of mine that I went to high school with posted something about his granddaughter's whole sixth grade class has been quarantined out of an elementary school. So let's The first one was tough. It was affecting older people. Now this one seems to be different than it affects younger, but, you know, it's like, like you said, When are we gonna? When are we gonna feel like we're gonna handle this and they're gonna be live? Yeah, I just don't feel like I can live right now. And it's getting the best to me. Yeah, the scary part is is like, is this? Is this the new normal? Or? Maybe if it's, you know, is that something not   Amy  26:23 accept this as a new normal? I, you know, Rory, I did have a question for both of you. Are you guys doing any intermittent fasting? Or do you?   Terry  26:34 Do you do any of that? I was gonna bring that up to you. We had when we started doing plant based, we, we started intermittent fasting, where we would eat at noon, and would eat at 7pm and then not eat again until noon the next day. And we kept that up for a good while didn't How about how long do you think it's okay, you felt okay. until noon? Well, yes, I think up until I think about a week of it, I was kind of kind of done,   Roy Barker  27:10 I think we went for about a month or six weeks. But breakfast is my meal, the one that I enjoyed the most. And I just part of it was I just missed the meal. And then, but what I think we would call intermittent fasting, it may not be long enough, but if we could do like from 6pm, six, or 7pm to seven or 8am, you know, still like a 12 hours, I don't know if that's long enough to be considered intermittent fasting, but that would be optimal for us is just to be able to do that. And because that's my worst part is actually at nine or 10 o'clock at night. So that would cure a lot of things for us, you know?   Amy  27:53 Well, so I always look at 12 an hour, 12 hour fast as your if that's like, everybody needs to get to a 12 hour fast. And so you have to have that equal one to one ratio of feasting to fasting and so 12 hours overnight is going to give you that. And that's an I have a lot of clients who can't even to can't start there, they can do 910 hours. So we work our way to 12 hours. And then once you get to 12 hours, and that starts feeling really good, then maybe we do 12 and a half hours, and ultimately try to move it to 14 hours. And then if you really want to go for it, you can go to 16 hours. So more of an eating window than necessarily this idea of intermittent fasting. So for somebody like you who likes breakfast, well, maybe that's when you have your eating window, you have an earlier eating window in the day, and then you just end it earlier. So instead of, you know having dinner, maybe you eat your last meal at 5pm or 4pm or something like that you do your window that way. And I not going to do the math super fast in my head, but whatever would work out for maybe say an eight hour eating window from when you start and then stop. Okay. Yeah, so that's an that's another way to kind of play with it. Or if you want us to do a 10 hour eating window that then you're looking at a 14 hour fast. So you figure out Oh, I do like to eat earlier in the day. So I'm going to have my eating window earlier. So a lot of people are like, well, I'm going to eat at noon, and then I'm going to stretch it till you know, whatever dinnertime. A lot of people do it that way. But I come across a lot of people who are just like I feel better if I eat earlier. So I want to have that morning or that early meal. And you just shift to what works for you. And I asked you about the plant base because one of the things I find with clients and I always say no forcing a fast, I want it to happen naturally. And so when we are managing their sugars, so that they're you know, they're getting to that ability to use body fat for fuel, that's when they start to fast naturally, because now their body has plenty of fuel. It's not asking them to feed them and so their appetite really suppresses You do still get you still, your body will still ask you to feed it because it needs nutrients, it needs you to give it food, it needs those nutrients. But as far as that, you know, stored fuel, it's good tons of fuel. So you don't end up having those hangry these you don't like have that swing where you're like, I feel great, or I feel horrible. I feel great. I feel horrible. And so it makes it a lot easier. And again, if you start to prioritize that protein, you may find that you can do a little bit of a longer window. And but you should just let it happen. Don't force it. Just let it happen.   Roy Barker  30:32 Okay, yeah, cuz I was just thinking, if I do a 10 hour, that would be from eight to six, it'd be optimal. Now it's still given well, but really, you're saying you want to get to a 16 is? Well,   Amy  30:48 I think 14 is awesome. I do I think 14 is great. And if I guess the point is 14 becomes something that all of a sudden you realize, oh my gosh, I went 16 hours today. Fantastic. But you know what? Go with your 14, your 10 hour eating window, and then just let nature take its course. And if that ends up sometimes being longer? Great. Okay, well, we   Roy Barker  31:09 may try that, because that's something we did we know we just talked about, we've talked about shifting it. But really, that's what we would normally want to do anyway is you know, have that last meal around six. Yeah, not eat again till breakfast that cuts all my evening snacks out.   Terry  31:26 And, and so and   Amy  31:28 then you're also creating your own personal food policy, which is, I do not eat after 6pm. So instead of just being like, oh, maybe she has something in front of the TV, you're like, Oh, no, I don't eat after 6pm. It's that simple. It's really, it's one of those funny things. When you create a food policy for yourself, you think I do this, not this, it's that it's cut and dry. It's black and white. And boom, I recently did my had a new food policy that I put in place, which was I do not eat in front of the television. And it's so funny, I, I put up a video on what not to do. Because I put my food policy in place, I don't eat in front of television, this is going amazingly well for like a week. And then I started to get very antsy about it. And I started to feel not good about it. I'm like, I just can't do this. Like it's too hard. And I'm like, what is happening. And I realized in my brain, my simple, I do not eat in front of the television had morphed into no electronics, while I'm eating, no distractions, I have to focus on my food. And it just became overwhelming. And way too much. Because I like to read Yahoo News when I'm eating my lunch. And all of a sudden that was off the table. And then I realized that is not off the table. That is not my policy. It is only that I do not eat in front of the television. And then all of a sudden, it became easy again, I'm like, I can do that. You know, but all of a sudden morphing it into this thing where I had to be mindful all the time when I was eating and no, you know, it's just like, Ah, you know, I mean, at some point, I might get to that place from like, Okay, I'm not going to read Yahoo News when I eat my lunch. But that is not this time. I am not there.   Terry  33:08 I see. I mean, that's exactly what what we do is we just like restrict, restrict everything to the letter, and then we start adding things like exactly like that too much.   Amy  33:20 Yeah, we can have to get really good at that one thing. So it becomes this mindless action, like I don't to the point where you so what we're trying to do is become less mindful. We want to create these mindless habits that actually propel us in a positive direction instead of mindless habits that are totally working against us, like eating in front of the television. I must get more to eat because it's fun. I'm being entertained in multiple ways. Now, you know, so now when I just say no, I'm not eating in front of the TV, I just cut out all the extraneous food calories that I don't need. was so easy. Just a little tiny tweak. Okay. Oh,   Roy Barker  34:02 yeah, cuz that's always been my you know, for years that's been my downfall is that nine or 10? o'clock? hunger and, you know, sad to admit that there'd be times if I didn't even have something in the house. I'd leave it nine or 10 o'clock to go get it then. Anyway, just   Amy  34:19 better to do that though. It's actually better if you have to leave the house and go get it than to have it in the house. That's, you know, cuz you will, you will do that, but probably less often. If it was in the house, you need always do it. Right. Oh, oh, yeah, the food policy stuff. There's, like over eating that's my thing. Like I eat the right food, but I definitely can eat a lot of it. So there's a lot of food policies you can put in place to just help you manage just that one simple thing like, Oh, I don't eat in the car. No food in the car. Oh, I don't eat at my desk. No food at your desk, you know, simple little. Oh, here's one for parents. I do not eat off my children's plate. Oh, is it There, that's the only thing you're going to change. You can have what they're having, but you have to put it on your own plate. That's,   Terry  35:06 that's a good one. That's a really good one. Because that was always my excuse. And that's why I ballooned up. Many y'all do it gives you permission. Oh, yeah, I think you want that, that, you know, help them make their decision on what they want to eat. So you can finish it, because they're not gonna like it.   Amy  35:23 How many times you nibble off their plate? And you don't even realize?   35:28 It's what's Yeah.   Roy Barker  35:31 Well, Amy, thank you so much. For giving up your time, it's been a great talk in, you kind of inspired me to change some things around and see what that's gonna do. So I'm great. Yes. I'm so glad it was really fun talking with both of you, as well. So tell us what is a habit or a tool, something that you use on a daily basis that you feel adds a lot of value to your life?   Amy  36:00 I people are gonna hate this, I like to track my food. I like to track my food, I like to Well, I like numbers. I like data. And while I'm prioritizing my protein, I want to I want to hit my proteins. So I like to look and watch and see Did I hit my proteins is Was it a higher carb day or higher fat day? How did I manage that. So I use carb manager calm as my tracker. And the best thing that I can do is I can get up in the morning and I can put my whole day in my tracker. So I've already outlined everything that I'm going to eat, including snacks, not that I snack, but maybe I want to snack that day, I don't know. So I'm going to include some snacks just in case and they're still going to work, they're still going to my numbers are going to work for me, it's all going to work out even if I do decide to eat those snacks. So that's one of the things that I do to kind of keep track of what's going on, especially right now. Because as I mentioned earlier, I'm having a really hard time staying positive and just doing all the right things. You know, I'm just like, oh, so for me to like, at least stay on track that way. So I can at least see what I'm eating. And and then even throwing the things in there that maybe aren't the best. I got to put them on my tracker. And then I can actually see Well, what does that mean, if I eat? I don't know, Haagen dazs Mini cup. What does that look like in my tracker? doesn't look good. But you know, it's there. So.   Terry  37:28 Right. Well, and that positivity is really aware with Yeah, I mean, that's hard to find right now, you know, just on top of the regular things that you're trying to do? Well, and everything else.   Roy Barker  37:40 And I think it's important, you know, also about that is to be honest with yourself. And because I've done it before, you know, you keep track of all the good stuff, but the bad stuff. It's like a I'm not poor. But I think what we could do is we can see at the end of the week or the month, we can look at our results and say, Well, this is I can see exactly why because I had to hogging dos bars. Right, right. That's why I didn't get much, much traction this week. So   Amy  38:08 I read this thing, probably 10 years ago, and it said, so yeah, you don't have to write it down. But your body knows exactly what you ate. So you might as well write it down tricking anybody. And it's To me, it's kind of a game, like I'll get in the morning, I'll be like, okay, I want to hit my proteins. And I'm definitely feeling like I'm on an apple today. And we have some, you know, cooked red potatoes that we they're so good. And you know, so it's going to be a higher carb day for me. So I'll look at my, what I'm planning to eat. And then I'll look at my numbers. And I'll be like, okay, so I need to tweak some stuff here. Because it's so then I'll play around and see what I what I need to do to actually get the numbers that I want. So for me in the morning, it's just like this little numbers game that I'll play with myself. Right? keep it interesting.   Roy Barker  38:58 All right, well, Amy, tell people who do you like to work with? How that how you can help them? And of course, how can they reach out and get a hold of you.   Amy  39:07 So I often am finding myself working with women, typically 50 and older, who are at this great place in life. I refer to it as our second childhood. And we get to call the shots. But they don't feel great. So they're like, okay, I want I want this I want to feel amazing, I want to be myself, but you know, it's all about me now it's my time. So we you know, that's what I'm working with. And it's I also work with men, but more often than not women are the ones who come to me and sometimes they don't have a weight loss goal. They just want to feel better. And they want to make sure that they're doing the right things so that they maintain their bone health and their lean muscle mass and you know, that kind of stuff. And but you just my website if you go to it's called thesimplicityofwellness.com and actually, it's soon super simple if you go to my website, there's only one thing you can do. And it's a start here button and it just takes you into my free mini course. And, and so that's kind of what's going on there right now.   Roy Barker  40:12 Okay. Oh, great. And we'll include that in the show notes as well. Yeah. Alright. Well, thank you again, Amy. We appreciate all the great information and that's going to do it for another episode of Feeding Fatty Of course, I am your host, Roy   Terry  40:24 Terry.   Roy Barker  40:25 You can find us at www.feedingfatty.com we're on all the major podcast platforms iTunes, Stitcher, Google Spotify for not a one that you listen to. Please let me know I'd be glad to add it to make it easier for you to listen to us. We're also not all the major social media platforms we probably tend to hang out on Instagram. Love for you to reach out and interact with the third there and we have video of this interview will go up when an episode goes live. So check us out on our YouTube channel. Until next time, take care of yourself and take care of your health. www.thesimplicityofwellness.com www.feedingfatty.com

Is The U.S. Healthcare System Failing Due to Greed, Ignorance, or Arrogance? Featuring Dr. Robert Yoho What's wrong with America's healthcare system? We are the richest most developed country in the world and we refuse to take care of our own. Even if you have decent insurance you have to fight for everything you get. Forget about those uninsured for whatever reason. We can and should be committed to doing much better. Let's start demanding more. Now!!! About Dr. Robert I was born in l953 in Richmond, Virginia, and grew up in Kent, Ohio, (known for the Kent State riots during the Vietnam war), was an Eagle Scout, and a Judo wrestler. I spent four years at Oberlin College and went to Small College National Championships in Varsity Wrestling my senior year. Then, was accepted at one of the finest medical schools in the United States, Case Western Reserve University in Cleveland, Ohio. At 22 years old, one year into my medical education, I decided that I needed to “find myself” and took a two-year sabbatical. After starting and managing a tree surgery business, I went to Wyoming to work on oil drilling rigs, and then spent the next year traveling to rock climbing areas. I became a master climber and traveled to cliffs in twelve states. Additionally, I published articles in climbing magazines and made “first ascents” at Devil's Tower, Wyoming, and Joshua Tree, California. I made an early ascent of “The Naked Edge,” a classic climb near Denver, and climbed the Long's Peak Diamond. As recently as the mid-1980s, I climbed such difficult classics as Astroman, the west face of El Capitan, and the Crucifix in Yosemite, free climbing up to a mid-“5.12” difficulty level. I climbed the Regular Northwest Face of Half Dome in 18 hours in 2004 and the Nose route on El Capitan in less than 24 hours in 2005. After returning to medical school in l978, I found that bodybuilding complemented my studies. With the added responsibility of specialty training and professional pressures, I had less opportunity for athletics in the past decade. However, I ran 14 triathlons in the late '80s and early '90s and made time for some Kempo Karate (though injuries sidelined me). I have practiced Astanga (flow) Yoga and trained with the legendary 70-year-old master Yogi, Frank White, at the “Center For Yoga” in Hollywood. More recently, I practiced Bikram Yoga and concluded, “it's way hot in there.” (105 to 115 degrees F). I currently practices Baptiste Yoga every day. I married a wonderful woman from Trinidad and had three kids. My son Alan became an All American cross country star in high school, and he and his twin Sarah graduated from Brown University. He now works at Google and Sarah at Nasdaq. Hannah, their older sister, managed a group at the Four Seasons Resorts by the time she was 24. Curriculum Vitae: cosmetic surgery career (now retired) DATE OF BIRTH October 3, 1953 INTERESTS Children, weight lifting, rock climbing, psychology, writing, kayak, Ashtanga and Bikram yoga. Bookworm: Reading averages 3 new books a week. Climbed El Capitan 4 x, Half Dome, Sentinel, Astroman (5.11c), Crucifix (5.12b) in Yosemite. New routes: a grade 5 in Zion and El Matador (5.11) at Devil's Tower, others at Joshua Tree. Climbed regular route on Half Dome in 17 hours 2004. EDUCATION 1971-1975 : Oberlin College Oberlin, Ohio 1975-1981: Case Western Reserve Univ. Medical School 10900 Euclid Ave, Cleveland, Ohio. 44106-4920 POSTGRADUATE TRAINING 1981 – 1982: Internal Medicine Internship R 1 year University of Cincinnati, Cincinnati, OH 1982 – 1983: Dermatology Residency R 2 years Hanover, New Hampshire at Dartmouth-Hitchcock Medical Center One Medical Center Drive, Lebanon, New Hampshire 1983 – 1985: Emergency Medicine Residency Training Los Angeles County Hospital LAC/USC Medical Center 1200 N. State St. Room 1011, Los Angeles, CA Huntington Memorial Hospital, Pasadena, CA WORK HISTORY 2020-2021 full-time writer. 2019: retired from my medical and surgical practice and resigned my medical license. I had a fantastic career, and I was initially sad to end it. But I was soon relieved that I was no longer responsible for patient care and was able to write full time without conflicts of interest. See also the first chapter of Butchered by Healthcare for the circumstances, included on this website under “Writing.” 1992-2019: Cosmetic surgery practice, Pasadena, Visalia, and Oxnard, California. Liposuction, breast implantation specializing in through the umbilicus (belly button), laser blepharoplasty, face-lifts, facial implants, laser resurfacing, vein treatments, hair transplantation. Operated medical hyperbaric chamber between 1996 and 2000. 1987-1994: General practice in Pasadena, California. 1984-1987: Employed by the Huntington Memorial Hospital Emergency Medicine Group, SPECIAL EXPERTISE One of the most extensive experiences in the United States with tumescent liposuction and Brazilian butt lift with fat. Some of our liposuction supply vendors say we are their largest account internationally for several years. Trans-umbilical breast augmentation is a surgery that many try, but few become proficient. Thousands performed. One of only two surgeons in the United States who passed the specialty boards in both cosmetic surgery and emergency medicine. PAST MEMBERSHIPS IN PROFESSIONAL SOCIETIES Los Angeles County Medical Society California Medical Association American Society of Cosmetic Breast Surgery Fellow, American Academy of Cosmetic Surgery ACADEMIC STAFF APPOINTMENTS (INACTIVE) Drew-King Medical Center, assistant clinical professor, Department of Dermatology. Training residents in cosmetic surgery techniques. BOARD CERTIFICATION EXAMINATIONS TAKEN AND PASSED (NOW INACTIVE): American Board of Emergency Medicine (ABEM), 1987. Re-certification examination passed l999 and 2009. 3000 Coolidge Rd., East Lansing, Michigan 48823-6319 American Board of Dermatologic Cosmetic Surgery passed in 1999. Recertification passed ten years later. 18525 Torrence Ave., Lansing Illinois 60438. (708) 474-7200. American Board Laser Surgery passed in 2000. 417 Palmtree Dr. Bradenton, Florida 34210-3009. ACLS re-certification 1999, 2002, 2005. ATLS in past. Member, Fellow, and Past President, American Society of Cosmetic Breast Surgery: testing included written and oral examination as well as peer observation of surgical technique. PEER REVIEW WORK Produced with Robert Goldweber, M.D., Socrates Emergency Medicine Oral Boards Review Course, 1987. This was distributed nationwide for over 5 years. Emergency Medicine Residency Director Huntington Memorial Hospital (coordinated and trained Los Angeles County Hospital emergency medicine residents) 1985-1987. Board of Directors of California Academy of Cosmetic Surgery, 1998-2000. Outpatient surgical facilities reviewer training for IMQ surgical centers and AAAHC surgical centers. (Inactive) Testified before California Medical Board 6/01 regarding liposuction standards and 11/02 regarding expert witness problems. Robert Yoho Website – Hormone Secrets and Butchered by Healthcare www.robertyohoauthor.com www.feedingfatty.com Full Transcript Below Is The U.S. Healthcare System Failing Due to Greed, Ignorance? Featuring Dr. Robert Yoho Wed, 7/21 1:13PM • 1:08:42 SUMMARY KEYWORDS drug, people, doctors, studies, book, good, called, money, influence, fda, problem, patient, alzheimer, industry, patent, hormone, healthcare, crazy, years, standards SPEAKERS Dr. Robert, Terry, Roy Barker   Roy Barker  00:00 One. Hello and welcome to another episode of Feeding Fatty. I'm your host Roy.   Terry  00:08 I'm Terry   Roy Barker  00:08 Of course we are the podcast journaling chronicling our journey through this wellness process. You know, in the beginning, we talked a lot about diet, not a necessarily a diet, but you know what we eat, what, what we're trying to cut down on and be more healthy eating. We also talk a lot about exercise getting out and moving.   And we talk about mindset as well. That has kind of been the point it's led us to a lot of people know what they should be doing, trying to get in the right mindset to make the change, and then also to make it sustainable. That seems to be the difficulty and the challenge for us. But anyway, we also bring guests on from time to time experts in the field today is no different. We are very lucky to have Robert Yoho with us and I'm gonna let Terry introduce him.   Terry  00:55 Now. Robert Yoho is 67 years old. He has spent three decades as a cosmetic surgeon after a career as an emergency physician. His generalist training gives him perspective and allows him to avoid favoring any medical specialty. He's had little deal dealings with hospitals, Big Pharma or insurance companies before he wrote his his book Butchered by Healthcare. No one has ever considered him a whale prescriber or device device implanter he retired from the medical practice in 19. Excuse me, 2019 1999. Dr. Yoho, thank you so much for being on the show. We're so happy to have you as a guest.   Dr. Robert  01:38 Thanks, Terry. Well, let me just go over my sequence which led to my interest in this field. Yeah, I have all things. I did a career in cosmetic surgery, doing breast dog breast implants, liposuction, you know, facial, beautification, all that stuff. And I had two people in six months die in my offices. Oh, wow. And so that was quite a timeframe, introspection, and one of them I wasn't even operating on but it still was a heck of a shock.   And, you know, cosmetic surgeons or plastic surgeons usually have one fatality in surgery during their careers. And I'd had to in a very short sequence, so I started thinking and reading and I started uncovering what I later became started to think of as medical corruption. And so the basic, you know, I'm listening to your guys podcasts. And I see, it's an interesting process, because you have not had chronic diseases, you haven't had to worry about your health, you're, you're pulling your way through this material and thinking you're smelling a rat somewhere, that there's some. And I can tell you, after four years of studying this material, there's a lot wrong. And the bottom line is that we spend twice what the other developed countries spend per person, twice what Japan, Great Britain, France, and so on, and Canada spends per person.   In other words, we spent nearly 20% of our gross domestic product on health care, right? And twice as much per person. And the worst part is we get a bad product, okay? In other words, aren't we have earlier infant mortality. And it's not an academic controversy 50%, fully 50% of what we do, either doesn't work or actually is harmful. And there's many references for that you can look at my book butchered by healthcare to get more detail. But, but it doesn't work. Now, the simple bottom line for how this all developed is we raise money out of the sky, on our health care providers and the healthcare industry.   We gave them our insurance money, we gave them our federal Medicare money. And it was when free money happens, there's a lot of people come around to scoop it up. And these are entrepreneurs, you know, or possibly criminals, you know, that that got into this thing. Now, I'm not saying it's all bad, I don't want to make that message. You know, half of it works, you know, and a half as important and we have new therapies for certain things that are profoundly effective. But and the way these people have influenced our prescribing and the medical devices, and the insurance industry, is essentially through bribery.   Now bribery is a technical term, that term means something in legal jargon, so I really shouldn't use that term, but it's anytime money changes hands, the well is poisoned. And as we You see, you'll see when we go through these various medic medical specialty, there's a lot of money changing hands between industry and the rest of of the medical service providers. I mean, it's a phenomenal thing.   And so the important point, which you can read, if you start looking at influence theory in psychology, is that any amount of money changing hands profoundly affects the person's behavior, even taking a woman out to dinner and serving her a nice meal, you can get benefits that are far beyond the the cost of that meal. You know, that's a simple thing that drug reps come into their offices feed us food. And we think it doesn't influence our behavior, but it does. And it's a terrible thing. So that's the basic setup of medical care worldwide, but particularly in America.   And I'm, before I let you guys start the questions, I'm just going to tell you the three central insights I had during my study of this, and I didn't learn this right away. But the first one I've already mentioned, and that's the updated Golden Rule. And that is, those are the gold make the rules, right? That's, and the second is, science is being used to obscure the truth. Okay. So if you don't understand it ROI, that doesn't mean you're a dummy. What that means is somebody is BSE, you know, because you're just as smart.   As a storyteller, you're smart as the average physician. And sometimes, if you learn too much detail, that actually obscures the truth, because you don't need to be an academic to judge ethics. The last thing is, and this is the important one, if there's controversy about something, that doesn't mean that there's controversy, that means that it doesn't freaking work. Right? If if there's controversy, confusion, or contradictory evidence, don't fall into the trap of believing reasonable people disagree? Because you know, and I know, they've studied hundreds, if not 1000s of patients to produce the controversy. So forget about it, it doesn't work.   So you read a study that says, we don't know for sure they got these barely statistically significant figures or something like that, it means it doesn't work. So that's a good rule of thumb. I mean, I can't state that absolutely. Blanket fashion. But it, it is a good place to start. So ask me anything you want, I can develop the medical specialties or the insurance industry or, you know, a lot of other areas where we've essentially   Roy Barker  07:31 gone off the rails and say, Man, I got a I got a flat. But let's start out with your first concept. The, you know, the golden rule the people with the money, Mike the rule, because there's not only a lot of influence between the the pharmaceuticals and the doctors, that I would suspect with lobbyists and everything else, there's a lot with our lawmakers as well.   Dr. Robert  07:54 Yeah, the lobby for healthcare is far bigger than oil and gas and banking combined is, is monstrous. pharma has a $1.3 trillion gross worldwide, and it's something is well over half the profits occur in the United States and 40% of the sales, it might be 70 or 80% of the profits. So these guys have money to burn.   Roy Barker  08:19 One of the things that just just now thought of this when we were when you were doing your intro is is there a way to track the if I'm a drug maker cannot track the the doctors that are prescribing as though   Dr. Robert  08:33 they track a track exactly who it is. And I here's how they do it. They go to the pharmacy and they get the prescriber number, and then they go to the AMA, and the AMA sells them. The doctors name that associates with a prescriber number the AMA is a very economic organization. They shouldn't be doing this in my opinion. Yeah.   Roy Barker  08:55 Yeah. Because it's good to   Terry  08:56 know I was gonna say it's backlinks, it's like SEO, you know, computerized everything. It's all I don't even know where I was going with that, because I have so many things running through my head, I can't even form a good one.   Dr. Robert  09:12 Let me give you a stunning example of how money pollutes I mean this, this one is going to be hard for you guys to believe. But oncology is one of the most heavily influenced or, you know, cancer therapy. The cancer doctors is one of the most heavily influenced specialties and the reason is, well over half of their incomes come from retailing cancer drugs, they get about 25% and the average cancer drug costs $100,000 a year.   So these guys have these chairs, right the cancer chemotherapy chairs, the more chairs they have and the more patients they have, the more they can bill and they clip 25% off the top of the drugs price. Now you think this is terrible, but it's gets worse. It gets worse. This would be If a doctor sold them the drug, so another doctor, the drug, it would be called camping. It's a federal crime, they put both of them in jail. But the drug companies are allowed to do this because of some sort of exception. Now it gets even worse, they are rewarded, they are rewarded by the milligram. In other words, larger doses make more money for them. So they are incentivized to prescribe very high doses of whatever the most expensive thing is.   Now, I mean, doctors have integrity, we're trained to have ethics in a way that no other industry is. And you know, we're pretty good bunch. But I just want to say that there's no way anyone can get around a financial incentive, even a small one. And these guys well over half of their income, on average comes from far from sales of these drugs that they deliver in the office. Some of the other specialties, like the guys doing the testosterone blockers like Lupron to the best of my knowledge, they get, you know, the shot costs $10,000 or whatever the heck it is, takes two minutes. The doctor gets 25% It's crazy. I mean, it's absolutely crazy.   And that one that was a whole nother story. And that's it's a very damaging drug of questionable utility. According to Otis Brawley, who is the head of the American Cancer Society. Until recently, he thinks that it does more harm than good on average, because the drug actually, you know, the, the prostate cancer is cut by the fatalities are cut by a third, by using that drug. It sounds great, right? But the drug causes so many problems, the overall fatalities probably go up. I mean, it's just crazy. And you know, it's kind of not joke jokingly, but not jokingly, we listen to, especially during the evening news when we listen to these commercials, and they come out with the drug that helps you with this.   And then they've got 10 minutes worth of countries in the world ROI that allow that, yeah, that's direct to consumer advertising. It's an outrage, it got slowly slanted into our system over a period of five to 10 years, when they finally figured out there were no direct laws against it. And it's a complicated political battle, but they these pharmaceutical companies, is very effective is very effective, even though you're not sure what the hell it is, when they're talking about it on the TV. Ask your doctor, and then they go in and ask the doctors and the doctors are so busy. What are they going to do a lot of times they just write for the drug? Yeah,   Roy Barker  12:30 yeah. Well, nothing I was gonna say is they have like 10 minutes worth of but the side effects that this may cause, I mean, in some of the side effects that they list, it's like, wow, I would rather have whatever they're trying to treat is not near as harmful as all these potential side effects that they have. It's crazy. The studies are frequently   Dr. Robert  12:51 obscure the side effects and they measure, they, they measure, they're looking under the money tree, and not the tree of truth. You know what I mean? So, Ben Goldacre wrote a book about the frauds involved in pharmaceutical and device studies. And there are there are, I mean, you cannot imagine what these guys do.   They they mess with the statistics, they conceal studies that don't. Right, and they cherry pick their results in various ways. They change people and put them in the wrong group. So it looks like there are fewer fatalities. I mean, the HPV vaccine, you've heard of that it's a vaccine for venereal warts that supposedly affects cervical cancer. Well, they conceal 50% of the studies. And in my view, the best commentators at Cochrane you know, the Cochrane Institute in Europe, which does meta analyses, they don't think it works, you know, and at least the most sophisticated ones don't think it works. I mean, it's there.   They're influenced by pharma money also. So Japan abandoned the use of HPV, or at least they said it didn't work to their populace, and their inoculation rate dropped to 1% in one year. So that's the truth. They've got a public health system at least as robust as ours. And they they don't use HPV vaccine in any consequential fashion. The rest of the world still on it, pretty much. Yeah.   Terry  14:26 I was gonna ask, so what's the role? No, this is open up a can I was asked, What's the role of the FDA and all of this?   Dr. Robert  14:34 Okay. So the, the FDA, I have a chapter in butchered by healthcare about the FDA and the FDA is the most effective regulatory agent see in the world, but unfortunately, they are since 2003. A law was signed into effect that we could no longer negotiate prices with these. These pharma companies and Since then they've they've just bought everything and the prices have gone way up. But the the the FDA is fed or their revenues come from what's called user fees that the pharmaceutical companies pay them and well over half of their some some sources say 75% or more of their total budget of $5 billion is it comes from directly from pharma.   So they regard pharmaceutical companies as clients, rather than or entities to be regulated because if they refuse a drug, sometimes they can't make their own payroll. Now, you got to realize the the size of these entities they have to regulate, they have $5 billion, which sounds like a lot of money. But pharma is 1.3 trillion worldwide, 40% in the US, and the FDA doesn't have a prayer of watching all these factories in India and China. Inside the US, they inspect them once a year. And they you know, they do a little better job.   But in China, they all these there are the all these stories about these FDA inspectors getting fed fake facilities and fake paperwork and room. It Catherine even wrote a book called bottle of lies, if you're interested in the FDA and, and all that stuff. It's very illuminating. And it really gives you the feeling that the generics, we were I think were 90% generics because we've been so we've been so overpriced by the patent drugs, the patent drugs are good quality, they're actually what they are. They're manufactured under strict controls, but they're so expensive.   And they these guys have decided the price point of making them outrageous is the best strategy. And I guess it is they don't have to do as much and they sell all these things like, like bottled gold. And so we are buying 90% of our medications from India and China's about half and half. And these the generics often are adulterated with some in bad ingredient or they don't work as well. The long lasting generics physicians have often discovered that the long lasting generics are only they only last 12 hours instead of 36 hours.   Cleveland Clinic It was so bad at Cleveland Clinic that they developed their own mini FDA and they started testing their own medications. And they they found out what worked and what didn't. In Africa and other third world less advantaged countries that don't even have an FDA. The physicians keep a small stock of the good drug, the actual patent drug to use on people who are dying, that were the other drug doesn't seem to be working. And so they have to experiment with their patients. But the FDA is a mess. I have insiders quotes from whistleblowers and so on and so forth. But, I mean, it's the best any country has it's better than the one in Europe, you know, or who are who are respected.   Roy Barker  18:02 You know, also anyway. Yeah, unless it's a, you know, on the other show that we have, we've talked a little bit about the new release of the   Terry  18:12 Doom, Doom, that new Alzheimer's drug.   Dr. Robert  18:15 Oh, yeah, that's an outrage. Okay, so the there are about 10 of these patent Alzheimers drugs, and they cost probably a couple $1,000 a month. At a minimum, you know, they're very expensive. It might might only be $1,000 a month, what a bargain. But even the people who work with those drugs and you read their papers, they can't claim they freakin work. I mean, they, they have some small effects. But like the rest of these drug studies, they're basically half fake and half concealed.   And they use contract research groups, and out of the country, and if these guys don't produce the results that they want, they never use them again, you know, so. So anyway, so Alzheimers is a special case. This is very interesting subject because it's Alzheimer's is arguably the most expensive if long term care costs are included is the most expensive disease of all, but we've got excellent, we have an excellent thing to prevent Alzheimer's, right. So in my second book, on hormones, I showed how Astra dial prevents 50 to 80% of all Alzheimers, I mean this could save billions of dollars if it was used and not concealed right and not not derided basically.   Roy Barker  19:42 Yeah, well, this. I'll let Terry's speak a little more to it because she she's done the research but this new adullam it's $56,000 a year. But what they thought mine can't be what what they need, though, They found out two years from now. They found out that the committee that was assigned to assign it what our scientists study it, when they went ahead and said, okay, it's okay for sale. I think 10 of the 11 doctors that were on the panel all resigned because they had already it's it's not   Terry  20:22 it was a it was a an 11 member panels, three of them resigned. And their their vote, the voting on it was there. 10 of them said no, don't release it. And then one was uncertain. And then the FDA went ahead and said, Okay, well, they manipulate it seems like to me, they manipulated the study process, or, you know, the results that they got, and and made it   Roy Barker  20:48 and Okay, and then now I think there's an investigation. Yes, a lot. This   Dr. Robert  20:52 is a, this is a story you'll see over and over and over. And I've got stories like that all through my book, The tragedy of this whole thing, as you guys are finding out, you if you have a chronic disease, and Roy has a problem here. I mean, I think your problems simple compared to someone with cancer, but and you know, the the, the variety of you anyway, so but the tragedy is that you almost need physician level expertise to decipher what the heck to do next, and ever you need and you've got you got your woman by your side there who can help? Yeah,   Roy Barker  21:28 yeah. Well, and that's the thing to, you know, kind of get back to more general terms is, I guess what I see are concerned about is, instead of doctors taking the time to find out what is this underlying issue, they would rather prescribe to treat a symptom instead of actually having a conversation.   Terry  21:46 That's where they get their money is if they like give them the pharmacy, you know, give them the meds,   Dr. Robert  21:53 you know, they are trapped in a in a system that where they're their actions are dictated and even these guys who work for Health Maintenance Organizations, they if they don't have prescribing habits that mimic the, quote, standard of care, which is largely dictated by Big Pharma, influenced by the standards panels, who are paid each one of the persons on the panel has huge conflict of interest paid by two or three pharma companies, for example, antidepressants and statin drugs, right?   Both of those are should be thinly used, and they're the damn no depressants must be 10% of the whole country is on antidepressants, like drugs is 15% or more. But the influence is so the industry influence is so heavy, that your primary care doctor is not an independent actor anymore. He's got an individual license, he's responsible, but he operates under protocols. So they're not they're there.   They're not innocent, but they're not the they're not the real problem. The problem is they're in a matrix, you know, they're a matrix of control. And the money is so huge, that these companies are getting more overt or obvious about their influence. Now, in the last year, they all sort of came out of the closet and said, do as we tell you, or else you know, that's my opinion about what happened.   Roy Barker  23:20 Wow, yeah, it's unbelievable. Yeah, I was just gonna go down I was looking at the second one is the science is obscured, to hide the truth. And so I just was going to ask, you know, in your opinion, are, are these clinical trials large enough? Are they lengthy enough to actually you know, and the problem with anything is that something may be something may be doesn't come to light in the short term, but after you do it for 10 1520 years, all of a sudden, now, there's a big problem. But, again, in your opinion, are we even taking enough time to evaluate these drugs before we release them?   Dr. Robert  24:04 Okay, so Roy, you're asking the right questions, and you're trying, you guys are trying to Paul your way through this mess of data, and try to figure out what the heck is going on. But if you want to read about these clinical trials and the frauds I think the easiest and most approachable book is been gold acres, bad pharma, and that's 10 years old. But the answer is that the answer is that you can hardly trust anything.   Now the doctors are. We are conditioned to think that double blind placebo controlled trials are the beyond handle, but it's a garbage in garbage out situation and Geico situation. And it depends on the intentions of the people who are doing the trial. And so the answer is now, anecdotal medicine is almost better than the clinical trials and I it's almost a waste of time to look at them. Because if you go to the back of the paper and they're sponsored by the the company selling the drug, he was a gold makes the rules right. So they I mean, it's a it's a tragedy but everyone thinks they mean something. One of my friends says the whole thing has been almost garbage since 2000 is not crazy.   I because the the industry is just taking control of freakin everything now. So I don't say this stuff casually. I studied it for four years, I've got 500 References In this book, nothing I say. Everything I say is derivative of authors that have come before me. I didn't do original research. I I read the stuff that was available. And I looked at the references, you know?   Terry  25:52 Oh, my gosh. Shocking, isn't it dairy. It's shocking. And you don't take anything.   Dr. Robert  25:59 You don't want to take anything you want to you basically. And I think you guys are on the right track with your, your keto and your your controlled fasting and your prolonged fasting. I think all that stuff, there is better evidence than anything else we have. I think that the you know, all the fat stuffs turned around want to eat animal fat and all that all those narratives about about the animal fat is being bad for you.   That's all wrong. I mean, it's and it's all that's all food industry driven. And as you may recall the Food and Drug it the FDA is food and drug, right? So they spend half their money half that billion $5 billion, regulating the food industry, and they don't do a very good job there. And I've got references if you're interested in that, if you're interested in the vegan stuff. I have references for that, too.   Roy Barker  26:45 Okay, yeah, I mean, that that is because we are you know, we haven't gone total vegan, we are more what we call plant based. And, you know, we we do not, we eat protein, but not it's not the focal point of the meal. Like it used to be used to you had the, you know, the big meat and a side thing of potatoes or whatever. So, you know, we've tried to flip that. But, you know, it gets back to this this thing about I have read some research, this is not my my research, but I've read a number of studies that say, you know, kind of staying with Alzheimer's is that that can be traced back to the low fat diet of the 70s and 80s. Because we need this fat for our brain to keep those receptors lubricated. And, yeah,   Dr. Robert  27:31 I thought that was interesting. I listened to you. interview someone who'd given cook it on the world for three months to someone and they freakin improved, you know, so who knows? That's that's another anecdote. I have no expertise about this.   Roy Barker  27:46 Yeah, that was a very, it was a very, it was a one person, but it sparked some huge longitudinal studies on that just to, you know, see if this fat intake. But yeah, there's been a lot of saying that that's what has caused this huge spike right now is what we did. And I guess that's kind of our mission to it's changed a lot on this show. But you know, part of it is, you know, I'll speak for me, I'm going into an older phone into the older age brackets sooner than I would like to. And so I need to be sharing carry good health good habits into this. I mean, you can't wait to you're 18 years old and say, Wow, I need to change some things. I mean, yeah.   Dr. Robert  28:30 Well, another clue about my other book, which is the hormone book is after reviewing all the data for hormones, it's my opinion, and brace yourself. It's my opinion, that hormone supplementation over 40 or 50 years old is more important than exercise. Possibly as important as diet, you get it. So there's a lot of there's a lot of data on that a lot of a lot of studies and the standards that are promulgated are a pack of lies, you know, it's crazy. I mean, then we've got, we've got black box warnings on testosterone, estrogen and progesterone. Those three are vital, and they they can save your life and likely make you live longer. They save your alertness decrease Alzheimer's, I mean it has they have multiple good effects. Anyway,   Terry  29:23 is that why is that? I mean, do you do you think that is one of the reasons that all timers and dementia has increased, so   Dr. Robert  29:32 no doubt about it. There's no doubt about it. And the hormone levels are dropping, sperm counts are dropping, and we have good measurements in men about these trends over the last 20 years. We don't know why. It may be stress, it might be chemicals, it might be who knows it might be nutritional, and it might be something else but they it for any given age. Those are dropping and it's if we supplement we can prevent many, many problems.   Roy Barker  30:00 So I'm sure that this is difficult to prove collusion. But do you think that there's a link in not releasing certain products because we would rather sell the drugs on? Instead of being proactive? We'd rather wait and sell the drugs on the back end.   Dr. Robert  30:18 Yeah, you, you have to realize that these companies, they're not evil, and they're not good. They're only interested in money. And so they're willing, they're willing to, there are speculations that they, they would or do sell things that absolutely don't work in order to make the money and they can, they can fake the studies. In other words, you do 20 studies, and one of them is statistically significant, you know, when you that's the only one you publish. So, you know, I mean, they can sell wheat grass and a pill for God knows what.   But it's, it's it's truly a sad story, because some of the things are injurious. There's a class of antidepressants or anti psychotics, because it called atypical antipsychotics. These things are well documented to shorten your life by 10 to 20 years, through diabetes and all this other stuff. However, they're getting passed out like jelly beans to people who have simple depressions. The SSRI drugs like Prozac, they cause consequential violence and suicide in a small number. And those guys are passed out very casually, they're exceedingly addictive.   And, you know, it's it's basically an outrage. And the whole, the whole thing has been covered up since the start, the initial studies for Prozac showed the suicide rate, and that they paid off plaintiff after plaintiff for these things, rather than have it brought out. So, I mean, there's a lot of drugs that are just that are no good. And in fact, the whole psychiatric formulary. And I'm not, I'm not one of those, what do they call it the anti psychiatry is religion. What is that called? The Scientologists are not a Scientologist right?   The but the Scientologists got this one, right. The psychiatry is drugs are the way they're used. Currently, that means indiscriminately on almost everyone, with these standards that were essentially fabricated with hand in glove with the pharmaceutical companies. It's it's an outrage, and that's the most, that's the most expensive medical specialty. And that that whole thing is a mess. I mean, it's truly a mess. And there are a lot of psychiatry is the only specially that has a massive number of people who are essentially psychiatry deniers, they don't think they should be operating at all.   Every other specialty, they're doing something, you know, they're, they're making some mistakes, but psychiatry, the drugs have never been subjected to proper double blind placebo controlled trials. I mean, essentially, if you can't find any, you can't find anybody to put on a sugar pill these days, because we've got 15% of the country taking these darn drugs. Yeah,   Terry  33:08 it's crazy. Yeah. Which leads to which probably has led up to a lot of the violence that's happening, you know, all these I like to see it.   Dr. Robert  33:18 Yeah. The mass violence. Yeah. Everyone knows seems to be associated with with a psychiatric drug use. But of course, everybody's on the damn drugs. So   Terry  33:27 who knows? How do you know? Yeah, yeah.   Roy Barker  33:30 Well, you mentioned something, too, about settlements. And I, I just have mixed emotions about that. Because I feel like if, if I'm able, if I'm a $1.3 trillion industry, I'm able to offer some pretty big dollars for you to not take this to court. You know, it's like, okay,   Dr. Robert  33:50 it's this important point, right. The pharma industry, in terms of their settlements to federal prosecutors, is the most criminal industry in history. They have billions of dollars in settlements every year. It's an unbelievable scene. And essentially, they are paying everyone off to leave them alone and let them continue doing what they're doing. So I mean, it's, it's   Terry  34:16 about it, what and to shut up about it not saying well, you know,   Dr. Robert  34:20 they, when when they make a settlement, they don't admit wrongdoing. But when you give someone $2 billion to to to stop the prosecution, I mean, it's a rich pay off, and the prosecutors can stand on the pile of loot and say they've been, they've saved the world from, you know, one of these companies, and, I mean, it's crazy. Pfizer has profit margins of 40% for the last five years.   So if you know anything about industry, a 10% profit margin is a very good profit margin. It's in a competitive industry, but this is in an industry where the money falls out of the sky on healthcare, and and Pfizer Pfizer for what Have a reason, you know, which we won't speculate about. But you can speculate privately about their profit margins are very high. It's crazy.   Terry  35:08 And so what? How does that? So you mentioned Pfizer, so how does that tie into the COVID? vaccination? Maybe? Okay,   Dr. Robert  35:18 so, here now, I just want to make a comment about doctors and politics, right? So if you go to a doctor, and he talks politics to you, that's called a boundary violation. It's not considered cool in medical ethics, ethics term, just like, just like in polite company, we don't talk about religion, politics or net worth, right? It's not it's not considered reasonable. So this vaccine has been kicked around so much. It's being censored by YouTube and all these crazy media people. So I think we can consider the vaccine a political issue.   So I'm going to make a comment which will tip you off to what I think about these modern vaccines without specifically commenting on the COVID varieties. Right. So we have we have the the two vaccines that were have been promulgated in the last 20 years now, you know, measles vaccine, and all that was before that, and they all have robust effectiveness, right. But the two are the flu vaccine. And HPV, I already told you what I thought of HPV vaccine, Japan rejected it.   And they've got a very good public health service that seems less influenced by pharma. But for the flu vaccine, this costs billions and billions of dollars every year, Britain and France stockpile this thing. And their governments are influenced by the manufacturers, obviously, because that stuff doesn't work very well at all, it doesn't do much of anything. It may decrease the length of the the severity of the disease by eight hours or some crazy thing.   And this is not a controversial thing. You can go to Cochrane Reviews, you just Google Cochrane Reviews flu vaccine, you can read the summaries of the last few meta analyses and they, you know, read between the lines, but it does it doesn't say the freakin stuff works, you know, it doesn't work very well, it's very expensive. So we can, we can certainly extrapolate pharmas products, which we know a lot about the other products, I mean, these these site drugs, they've tracked the rise in disability very closely.   So that is a suggestion that the drugs cause the rise and disability, right? These there's a lot of other drugs like the stat that basically, I mean, there is arguable small use cases for it, but they've, they've gone so crazy, we've got 8060 or 80 million people in the US on status. And they are toxic, they can cause an occasional fatality and muscle wasting a lot of stuff like that. So the only two use cases for that one is hereditary hypercholesterolemia, which means you have a super high cholesterol and post heart attack. If you're not in those two groups, you're better off doing Roy's method of fasting or being careful with your ketone, you know, or intermittent fast.   Roy Barker  38:18 So what about Black Label or black? I can't remember, I think that's it, like off off label uses. Like, we designed this medicine for this because I hear that both ways. I hear there are some medicines out there that help other things they won't let them do. But then I also hear that there are some medicines for one thing that they're using for others that cause harm as well.   Dr. Robert  38:42 Something between a third and two thirds of drugs are prescribed off label. So it's completely conventional to do that. The thing that's not conventional is for Big Pharma to advertise there. patented medication for every freakin use under the sun. And there's many, many examples of this in my book, and that's what they get the fines for. That's all this left on the books to get these guys. I mean, research fraud, they sometimes identify some of that, but it's largely done outside of the country. Those studies are accepted, analyzed inside the country.   And I mean, that doesn't seem to do much. You know, they put an occasional doctor in jail for a couple of years for that, but they're, they're obvious their champion, their champion fraudsters, you know, but it's done universally. I mean, again, that Goldacre book is a good source. And I'll mention Whitaker's book about the psychiatrists in the psychiatry he uses. He's a seminal author about that, where he dislikes the data and shows that there. I mean, arguably, those drugs are if they work is for a very narrow group.   Roy Barker  39:52 Is there any studies on on that at all? Do they have to do any research on the off label? Or do they go on go through a whole new clinical trial for those?   Dr. Robert  40:01 Well, that's the thing they're on, you know, I mean, I suppose you see a clinical trials are done to create a patent, which is a monopoly for whatever it is 20 years, you know, from the very start of it. And that's the profitable stuff. When a drug passes off patent, other companies apply to produce it, right. And then in theory, it becomes a matter of supply and demand and whether this stuff really works.   Right. But it's not that clear, because there are all kinds of lawsuits that fall that go back and forth between these these big groups, the patent drug manufacturers, and the generic drug manufacturers, and, and sometimes they're just paid. The generic drug manufacturers are just paid not to produce the drug. I mean, it goes on and on.   I described that in butchered by healthcare. But Did that answer your question? Yeah, yeah, yeah. And so. So there are many good uses, there are many good uses for off label prescribing. And in fact, ineligible for physician does that. And I think that there are many, many treatments that are not recognized because they can't be patented. And among these are bioidentical hormones, because pieces of the human body cannot be patented.   In theory, they've got some loopholes, like they patent certain doses of these darn things, which doesn't make any sense to me so. So you go through what's called a compounding pharmacy, which is 5% or less of the total pharmacists, and they are allowed to make a drug only for one person, they can't mass produce the drug. So, and there, there are other constraints on those guys, too, that I   Roy Barker  41:46 yeah. So let's talk for a minute about, there's so many drugs prescribed about polypharmacy. And I know that some in theory are, if we use the same pharmacy, they should catch that, but I'm going to tell you that we use a national brand and have had some that slipped through like nobody's even taken a look at that.   Dr. Robert  42:11 So drug interactions are not studied when the drug is patented. In other words, only one drug at a time is, is studying, right? So we know, we know something about drug interactions from after market effects, and maybe studies that have been done on it. But in the modern nursing home, it's not uncommon to see patients on 20 drugs. And these include that a typical anti psychotic that shortens their lifestyle life lifespan, because it shuts them up.   I mean, they've got to control them somehow, I guess. But 20 medications is a medication farm and not a patient, they are just farming the revenues. And you can imagine these things, the expense of them and the insurance reimbursement and the insanity of the whole thing is just a, it's just a travesty. There are people who are studying this that I cited in butchered by healthcare, and they there are specialties that revolve around trying to take people off of as many of their medications as possible.   So if you're a patient and you're not sick, I would advise you just to be very careful about what you take. Because the indications for conditions that you can't feel like blood pressure have been trumped up. In other words, the standard for when you Medicaid for blood pressure, there was very little scientific evidence that medicating past the upper limit 160 or the systolic blood pressure that trying to get it lower than that there's very little evidence that it makes any difference.   And there's certainly almost no evidence that medicating past 140 systolic makes any difference. And so, especially if you're a senior, that they that, you know, there's there's it's ridiculous, but but the standards have been changed progressively for cholesterol for blood pressure for other medical conditions that are medicated prophylactically. And it prophylactically means before you get sick. So I mean, it's crazy.   The whole thing about the bone density drugs. I mean, that's a that's a crazy story. And these things are very toxic. And they create problems have their own, like fractures and certain long bones like the femur, they create rotty jaw bones, right. And in theory, they densify the bones as well. They are a net loss in my opinion, after reading all about it. I mean, it's it's a crazy crazy thing, and you get those things and they last years inside your body, and they're a shot administered in the office. So the doctor gets 25% of the gross revenue. I mean, it's just it's it's a conflict of interest. Nobody You can get around.   Roy Barker  45:01 Well, some of what led to that, too was, you know, in, in the nursing home expecially was, you know, when physical restraints, you know, people started taking a hard look at that, and they outlawed them. It's unfortunate, but, you know, we call it chemical restraints, all they did was just moved from having them, you know, tied down in the chair with the belt to chemical chemical restraint of the medication that they give them.   Dr. Robert  45:29 So I don't know what there's a good solution for that. But let me just draw a similar point in the insanity field in this psychotic field, right? Well, almost all psychiatric conditions. And these are defined as things for which there is no laboratory test. So the psychiatrists are going almost purely by their gut instinct and talking right, unlike any other medical field, but oh, let's see, I lost my thread. What was I talking about?   Right now we're talking about the chemic, chemical restraints, right? Okay. So, in psychiatry, every single psychiatric entity, like schizophrenia, like anxiety, like depression, waxes and wanes, it goes up, it goes down, goes up and goes down, right? But when we start people on psychiatric medications, it habituates them to the medication, and produces chronicity. So this has increased, or it's thought to have increased the number of people on social security disability, all this crazy stuff. So anyway, that's an that's, I don't have an answer for people who are completely out of it, you know, and letting them go through their thing in a walk facility, and then letting them out when they're when they're doing okay, that might be the way to go.   It's not inexpensive, but the drugs are not inexpensive either. Well, and the bad thing about the some of the, you know, worst cases in the nursing home, especially was it really wasn't about the patient acting out, it was just if you could medicate enough of them, you didn't have to spend time, you know, devote time and resources to them. Unfortunately, it takes a lot of expertise to carefully medicate these people. And you have to have someone who cares about often about people who are demented, you know, and it's, it's hard, hardly anybody. It takes kind of a safe saintly person to be interested in keeping these people clean and in the best possible condition.   And there are private places that do a good job, but the usual nursing home, Medicaid is heavily. I mean, it's crazy. The pharmacies who supply these nursing homes, make millions and millions of dollars per nursing home. I mean, it's crazy. It's like, they turn out blister packs for every patient in the nursing home, often 20 medications, I mean, in the hundreds of dollars a month at a minimum for the for the moderately priced ones, and just break it in, you know, and the nurses pass them out. And go ahead.   Terry  48:07 I was I was just gonna say I mean, that's. So what do we do back in the olden days, When, when, when Big Pharma wasn't in control? I mean, we they did, they did send people with senility and, and psychiatric issues, they did put them away for a while or a lifetime. But there weren't many of them, because they weren't taking the drugs to be able to cause whatever it is, they're   Dr. Robert  48:31 right, we've got a control group for psychiatry, and that's called the third world, right. And they don't have the money to spend on these drugs. So Whittaker and other Robert Whittaker, and other people have looked at that. And they get better results than we do. Our drugs encouraged chronicity and dependency in the third world, they'd lock them up for a while, maybe give them a few drugs, but they don't give them the drugs and definitely the way the way our standards have developed to, to do this, you know, depression, that you know, this chemical, chemical fault in the brain that's supposed to be depression that the SSRI antidepressants are supposed to fix. You've heard about that.   Right? It's a chemical deficiency in the brain. Well, that was made up, that idea was made up by a marketer. That was not there's no science behind that at all. We don't know what the hell's happening in the brain is made up by a marketer. So that thing took hold. And once a bell is wrong, it cannot be unrung. So everybody in the country thinks that the depressed people have a chemical deficiency in the brain. And that means that you have to take the drug forever and pay the pharma company forever. And, you know, I mean, it all falls right, made up by a marketer at Smith Kline and French.   Roy Barker  49:48 So what about allergies have has this overmedication or maybe it's the food source or whatever that it's, you know, we had a casual conversation about this the other day That, you know, as I was growing up, and I'm not, you know, mostly back in the 60s and 70s It's been a while, but it didn't seem to be kids with the chronic asthma, the chronic allergies, peanut butter, you know, things like that. And it seemed like nowadays there are so much   Terry  50:19 more. All right, yeah, they're all they can't have dairy, they can't they're an app have everything gluten free, no peanuts, all of that.   Dr. Robert  50:28 I don't have any specific knowledge about that, except for it sounds to me, like it's part of the diagnosis creep, that has been fostered by industry and abetted by the doctors, you know, just like for the blood pressure, the cholesterol, you know, the the bone density, the bone density story is a is a six story that started in some, you know, medical meeting where they got together and they all decided that bone density below a certain amount was going to be called osteopenia, which is not true osteoporosis.   But then they decided that osteo Pina peenya, had to be medicated with these toxic drugs to prophylactic or prevent osteoporosis, which that's the link was never proven. But now we've got, we got all these people on these drugs, they're getting less popular because their toxicities are more widely known. And who wants to have a patient who has a necrosis or a rotten jaw, you know, I mean, that's, but I guess if you're getting paid 20 $500 for a shot, you know, maybe you're risking, you know, you get a you get a herd of about 40 of men, they're coming in once a month, or whatever it is, you got a lot of money on your hands.   Terry  51:41 So what's a patient to do? That's the hard part. Okay, what do you do?   Dr. Robert  51:47 Right? Well, my wife has a chronic problem. And I be I become her advocate. And it's taken my background to keep her out of trouble. And she's doing very well. But I think that you guys, you guys don't have serious problems yourself. I think you can research what you're doing. You stay away from those drugs, Metformin is okay, but the rest of them are not good. And they'll keep you from losing weight. But if you have a complicated problem, you can go to the best doctors in the country virtually now. And Trump put out this executive order. And I don't think Biden is countermanded. That said that virtual consultations, even on the first visit, are cool, you get it. Whereas before, they would always insist that you come to the office to see them to see you. Because it was considered beneath the standard of care to see a patient virtually or on the phone, especially for the first visit, there's something to that an experienced physician can just look at somebody and they can see physical signs, they can see, they can see stuff they can't see as well over zoom.   Although these are very clear images, it's not as good. You know, they get you get your clothes off and look even without even listen to your lungs or looking, you know, just kind of look them over. And and they get hints to what's going on. And they can lead to good ideas about therapy and diagnosis. But you can go to Stanford, and you can do a virtual consultation with these people. And if they won't allow a first time virtual consultation, fly out there, pay for the whole thing, and then do the subsequent visits, and then get your local doctor to do whatever the other guy tells him to do. So you can get the best care in the country, anywhere you live.   You know, if you've got a few dollars to rub together, I mean, it's not free. But it's not so outrageously expensive that that you can't get it done. The Second. Second thing is, you know, the problem with healthcare is twofold. Right? Have I want to do too much those are the people on fee for service and fever services, enormous conflict of interest, right? It's impossible to get away from I mean, I was a cosmetic surgeon, I got paid for doing breast dogs. I wanted to do them, you know, and I would like to think I never oversold it on someone that had breasts that were big already or something but you know, you got to make the customers happy, right?   But the problem is for fee for service, they want to do too much but the other guys the HMO guys, they're on salary, and they're often incentivized in various subtle ways to do less. So you got to watch those guys and make sure that you're getting the best care from them. They have all the modern stuff. They can do whatever they want, but it often takes a supervising physician outside the system. If you have a complicated problem. If you're have cancer, cancer is there is many different diseases. It's complicated.   Many different specialties are required to manage it frequently. You get a cardiologist involved and you know the cancer doctor and he you know, I mean it just goes on and on and on. And there's many possible And the thing is an art, which doesn't work very well, if it's applied the way the standards go, two months of improved survival is what 95% plus of the cancers get from our chemotherapy. And that's not that's not controversial. Two months survival improvement, right? We can cure about five to seven of these cancers. If we catch them at the right stage. It really I mean, you know, what, testicular cancer, some lymphomas, leukemias, you know, some other some other entities get cured, which is, you know, that's a blessing.   But the rest of it is, it's definitely an art. And if you establish good relationships with the people, if you don't, if you don't think that they're relating to you, personally, you need to go elsewhere. I mean, doctors are human beings too. And if they seem like they're pushing patients through the clinic, and that's what they're up to. You can sense it your your judgment is better than you think. And you go on and study everything you can, if you have friends that are nurses, or doctors who can help advocate for you and learn everything they can, they'll they possibly will be more sophisticated, although sometimes they are just part of the freakin machine.   Roy Barker  56:11 So we're running way long. But I did want to ask you, you wrote another book about hormones. And so we just wanted to touch on that briefly. I know you talked a little bit about testosterone and estrogen earlier, but now kind of what's going on over in that realm? Well,   Dr. Robert  56:28 the interesting thing is, the amazing thing is that every single hormone has been run down by standards groups, right? The FDA has, there's a thing called a blackbox warning the FDA puts on drugs, that it deems it's a postmarket thing, right? They put on rather than send the drug back to the manufacturer, which would, you know, it's very expensive. And in theory, the drug works, they put a warning on the drug.   So theoretically, patients and physicians can be careful about it and not, not, you know, be aware that there there are risks, and they put black box warnings, unwarranted blackbox warnings on testosterone, estrogen and progesterone based on obsoletes drug studies. In other words, the drugs studies were done is called the Women's Health Initiative, which you probably heard of that thing evaluated drugs that shouldn't be used any longer for chronic care.   Okay, like Premarin, Premarin is horse urine, estrogen. Now that stuff has its place. But for chronic care, it has some low level risks, that true estrogen that's Astra dial, which is the compound that should be used is bioidentical doesn't have, right. And, you know, there's a whole series of caveats. But But basically, in testosterone, it's practically unbelievable what's happened with testosterone, they put a blackbox warning on testosterone based on two studies, or they look through the wrong end of the telescope. In other words, they took people on testosterone and look for problems.   So that's the wrong way to evaluate a drug. What you need to do is take 1000 people or whatever half up on the drug half, I'm off the drug and see what happens to them in the future. Right. So testosterone, they've stuck this blackbox warning on testosterone for stroke and heart disease, when this stuff has enormously beneficial effects on weight loss. It's the best weight loss drug we've ever had. It's much better than phentermine.   It has many positive effects. And you guys, you know, are of the age group where you should consider this stuff and you read my book and see what you think I've got referral sources in there. And even a drug as harmless as progesterone, which is the other female hormone. There's a story they started about that was you don't need anyway.   Terry  58:56 So it's it's a crazy I was put, I was given a cream.   Dr. Robert  59:00 I mean, the cream is the cream for progesterone is ineffective. It doesn't give you enough to drop like,   Terry  59:07 I quit. I mean, I didn't take it very well.   Dr. Robert  59:09 You should take oral micronized progesterone, and the doses and everything are in my hormone secrets book. Okay. So that's something that the women should study any woman over 50 should be intimately familiar with all that material. Because you're not going to get it your it's going to be hard to get from anywhere anywhere else. I mean, you can if you go to the right doctor, they can help but there's there's a lot of quote, controversy and the the subjects been just completely covered up. Sorry, Roy.   Roy Barker  59:40 Oh, no, no, no, I just I was thinking you might actually thought of something back kind of on the drug issue is that you know, we talked about how things kind of go around with the FDA looking down over this but I'm able to walk into any drugstore, any grocery store And by any form of some kind of a supplement, and they don't have a my understanding with them is they have little to no oversight except for the company. So most of them come from China to do like, okay, yeah. Oh, yeah, I guess the for briefly on that, you know the benefits versus the pitfalls of you know, walking in and, and one for me that I know as that I was told about was iron like, for most men, too much iron can be dangerous more dangerous than than low iron.   Dr. Robert  1:00:36 Don't take iron, don't take iron, right? But yeah, Terry if you don't have menstrual periods you shouldn't need iron to see. But the reason why you have low iron in the blood blood is you have blood loss, either through mineral or if you have a GI bleed a slow gut bleed, you can get a lower iron. And if you have that you want to check it out. You don't want to just take iron.   Roy Barker  1:00:57 Yeah, yeah, no, no, I wasn't taking it, I have a colon cancer. That was just an example of, you know, one that I know for certain that I've heard is detrimental to men. But then, you know, like some of the others I've heard that they can have interactions with, you know, certain medications that we're taking. So just you know, it kind of the more I've learned about the supplements, kind of the scarier that whole thing is, and the   Terry  1:01:21 fish and fish oil Didn't we just learned about fish? Well, we cut out the fish oil supplements, because we spoke to a neural neurologist, who told us that how it was processed, processes that out of what you need. So to go and get, you know, they have to, they have to cook it at such high heat that it actually makes it detrimental. But you can take there's a liquid three, six and nine, that's a lot more.   Roy Barker  1:01:48 It's more efficient. But it's also like it has all the nutrients that you really need. So little things like that, you know, like the Who would think you know, nobody ever talked to me about this whole thing with fish oil, everybody's like official is good, but it's the process that kills it.   Dr. Robert  1:02:04 I'm not an expert on fish oil I but I understand it's out. The thing I do know about is vitamin D, which actually is not a vitamin, it's a hormone. And you can get your levels drawn of D, your primary care can do that. Or you can go straight through life ext

Get Rid Of Allergies Once and For All While Strengthening Your Immune System Featuring Dr. Ynge Ljung Even when allergies weren't the main concern by treating them along with acupuncture, treatment results improved dramatically. Eastern and Western ideologies allow a powerful and affordable treatment. This approach creates a lasting effect that brings balance and harmony to the whole being and strengthens the immune system in the process. About Dr. Ynge Since 1995, Dr. Ynge Ljung has been an Acupuncture Physician. She is a BodyTalk Practitioner, Naturopathic Medicine Doctor, Acutonic's® practitioner, alternative holistic healer, and former NAET practitioner. Her experience treating patients in the clinic made her realize that allergies are the cause of much dysfunction in the body and they contribute to many diseases. Even when allergies weren't the main concern, by treating allergies along with the acupuncture treatment results improved dramatically. Throughout her career, Dr. Ynge has been challenged by Western medicine's reliance on treating symptoms typically with drugs, ignoring other factors that seem obvious. She spent years studying ancient healing sources and Chinese truths that she then incorporated into the development of The Allergy Kit. Her extensive education in both Eastern and Western ideologies allowed her to create an easy, powerful and affordable way to “say bye-bye to your allergies” once and for all. This approach creates a lasting effect that brings balance and harmony to the whole being and strengthens the immune system in the process. Speaker - Dr. Ynge Ljung (drynge.com) www.theallergykit.com www.feedingfatty.com   Full Transcript Below Get Rid Of Allergies Once and For All While Strengthening Your Immune System Featuring Dr. Ynge Ljung Fri, 7/16 6:11PM • 49:10 SUMMARY KEYWORDS allergies, people, eat, acupuncture, sugar, blood sugar, sleep, wheat, kids, diabetes, thought, good, autism, feel, bacteria, bad, vaccinations, creates, fasting, talk SPEAKERS Ynge, Terry, Roy Barker   Roy Barker  00:06 Hello and welcome to another episode of Feeding Fatty! This is Roy and this is Terry. So we're the podcasts that chronicling our journey to health. We talk a lot about nutrition, exercise mindset, you know, trying to find the right combination of all of these to you know, have sustainable weight loss or some you know, sustainable health. You know, I think I worry about it more that now you know, getting older.   I want to make sure that I get go into my older age, in the best health I can I don't want to outlive I don't want to outlive my healthiness or I don't want to live longer than my healthy my health. So, you know, it's definitely something that's on our mind. And from, you know, we have a good mix of guests that come on, as well as just talking about you know where we are and then also we talk a lot about diabetes and diabetic. So anyway, today's no different Terry, I'm gonna let you introduce our guests.   Terry  01:06 Yeah, since 1995, Dr. Ynge Ljung has been an Acupuncture Physician. She is a BodyTalk Practitioner, Naturopathic Medicine Dr. Acutonics, Prep Practitioner, Alternative Holistic Healer and former Nait. Practitioner, for experienced treating patients in the clinic made her realize that allergies are the root or the cause of much dysfunction in the body and they contribute to many diseases.   Even when allergies weren't the main concern by treating allergies along with the acupuncture, and treatment results improved dramatically. Throughout her career. Dr. Ljung has been challenged by Western medicines reliance on treating symptoms, typically with drugs ignoring other factors that seem obvious. She spent years studying ancient healing sources and Chinese truths that she then incorporated into the development of the allergy kit. Her extensive education in both what Eastern and Western ideologies allowed her to create an easy, powerful and affordable way to say bye bye to your allergies once and for all. This approach creates a lasting effect that brings balance and harmony to the whole being and strengthens the immune system in the process. Thank you so much for being here. That is a mouthful, especially trying with all of the pronunciations on everything.   Ynge  02:35 Thank you. You had.   Terry  02:39 So you didn't start out in the medical field. Did you? That's that wasn't your initial study.   Ynge  02:46 As a matter of fact, my very first education is as a chemical engineer, many years back.   Terry  02:54 And how did it evolve into this? How? How did you start? Let's talk about a little bit about how you got to where you are today. Well,   Ynge  03:03 I as an as a chemical engineer at that time, they didn't hire Women Engineers.   Terry  03:11 Imagine that.   Ynge  03:13 So I ended up working as an assistant in the blood bank for some time. And then I got married, had kids moved to Bangladesh for two and a half years. And then came back, had another kid and moved to Venezuela where I lived and was an artist and an artisan. Wow.   Terry  03:34 And then I came here in 90, and to the state that you're originally from Sweden, correct   Ynge  03:42 originally for Sweden, but I came from Venezuela and came here and was going to continue I was going to make a mural in Miami with a friend of mine. Because art was is my big thing. trip I broke my arm, my my wrist. And well. So I had a few screws sticking out of my arm. So there was no artwork being done. And I always used to have acupuncture done because that kept my I was a potter, and you know, throwing and this kept me my neck and shoulders relaxed. So I went to acupuncture for my hand and they had where I went, they also had a school. And I said okay, I'm going to sign up for the school.   Terry  04:30 Wow.   Ynge  04:33 And that's how I started. And it took me like eight months. I didn't I didn't get it. I was kind of at the border all the time of making it. All of a sudden I got it. And once I understood because it's different from Not that I was very familiar with medicine at all. But once I got it it was so logical And I was just I love acupuncture. I   Terry  05:03 think it's it's the best. That is something that that I have never done again. I mean, neither neither of us have. Sure. But you know what we did do? Oh, I was gonna ask you this too. And we'll we'll go back. But what do you think about Reiki?   Ynge  05:18 Yeah, that's that's how I started when I came here as well. But the thing is, do you need to have a license for anything you do here?   Terry  05:25 Yes, you do.   Ynge  05:28 You can't touch anybody. So that's why I went with acupuncture because I thought, okay, I want to do something where I can touch people. And I didn't want to do massage. That's too hard. I wanted a little more than that.   Roy Barker  05:41 So what are some good? While we're on the acupuncture part, what are some, I guess, best uses? What would you suggest people to go to an acupuncturist for?   Ynge  05:54 really anything, because it works on the organs, it works. So you don't only look at the organ per se, you look at the meridians. If you look at, for example, the gallbladder Meridian, which starts here goes back and forth over the head and over the shoulder and back, all the way down the sciatic nerve, and all the way to the second toe. And so many people have problems on the meridian on the meridian itself, so also looking at different points, you can see okay, there is a point that's very sore.   Well, that's so that point really is the goal better points do you can advise the person to do something, change their diets, so they don't irritate their gallbladder? So there are many things you can look at. And find out what's going on. Apart from I mean, if even if you just use four needles to relax your body, no, you feel totally relaxed. So you can use it just for maintenance, you can use it really for any kind of practically any kind of disease disease,   Terry  07:11 or So does it make you feel like, like a deep meta deeper meditation,   Ynge  07:17 you know, it's like, if you have a massage, you know how relaxed you feel. But it lasts for a short time, when you do the acupuncture, that relaxation lasts for a long time for days. Okay? So it's totally different. It's on a very, very deep level.   Roy Barker  07:36 So when people make return trips for, I guess, basically the same thing, or do you wait to have a specific need, and, you know,   Ynge  07:47 I like to work with somebody at least 1010 times. And sometimes they have one specific thing they want to work on. And of course, some people they come to they have had it for 1520 years, and it might take longer to fix it, so to speak. But when once their problem is fixed, it's very good to at least once a month to go for maintenance. And just keep yourself relaxed and everything acrobatic can really deduct also if there is something going on. So no, I definitely recommend acupuncture.   Terry  08:27 So any that I mean for in anything from a pain that you may have to a habit that you have like like a smoking habit, or   Ynge  08:35 even with what I do know is of course a combination with my allergy kit, because smoking is an allergy to nicotine, sugar and vitamin B. Oh, I have them treat with a basic allergy kit plus the nicotine abeille for nicotine and smoking. That's the same with alcohol. Really, that's an allergy to alcohol, but we'll be in sugar. You know, people who either they quit smoking or they quit alcohol, they crave sugar. Yes. And that's because the alcohol Of course turns into sugar, but also the nicotine that cigarettes when they harvest the leaves, the tobacco leaves, they spray them with molasses. So by constantly with like the secret so when you constantly smoke, it is sugar. So you get this.   Terry  09:38 I never knew that.   Ynge  09:41 I've had page I had one patient who did everything to quit smoking even going through the doctor and got drugs for it. It didn't it hurt. Her addiction to cigarettes did not stop until I treated her for sugar and wow   Roy Barker  09:59 yeah, that kind of It takes us. I guess that makes a good segue to our next one. This is what I've been waiting to ask you, since we talked, you know, previously a month or so ago, but you make a comment, or a read in your literature that whatever we have an allergy to, we can crave that. So if we're allergic to sugar, we will crave sugar. That's interesting concept. Could you talk a little bit about that?   Ynge  10:29 What were the sugar, it is many, many faceted, in a way. I think when you have an allergy, for example, sugar, you crave sugar. What it does, when you create when you eat sugar, you give into that you eat the sugar, that creates Candida albicans, which is an overgrowth of bacteria. So if you try to get excuse me, if you try to get off of the sugar, the bacteria in your intestines, they're sitting there, give me sugar, give me Show me that can reproduce.   So you'll give in and you eat sugar. It is a little painful for people who try to get off of sugar, because they really have the cravings. It's and I can understand it's hard to how to not to give in. And what the allergy kid does it, it gets rid of the craving. Even though sometimes with sugar, you have to really treat it several times because because of the Candida. So it's like a vicious cycle. If you don't stop eating sugar, you keep on having cravings and you keep feeding the Candida. But it gets easier with the with the energy kit.   Roy Barker  11:44 And you know, the whenever I quit, or cut down carbs when I was first diagnosed with type two diabetes, you know, he said, Look, I want you to stay in between about 40 to 60 carbs a day. And, you know, goodness knows how many carbs I'd been eaten today, I'd be scared to even add to what I was eating a day. But so he told me that like on a Thursday, and so Friday, that's kind of like, that's not feeling too well. And then Saturday, I had such a headache. Like from my eyes up, I felt like the top of my head was gonna blow off.   And then I got scared. I thought I was having some kind of a high blood pressure events. I went to the store to test it. And you know, I thought man, if I just lived through this weekend, I'll be good. I'm gonna call my doctor. And so when I called him he kind of chuckles like, so you must have cut out carbs over the weekend. I said yeah, did He's like, it's an addiction. He said, you know, your body is addicted to carbs. And it's just like working through an alcohol or a drug addiction. You have withdrawals. And he said, If you wait a couple more days that will subside, and you will be okay. But I'm here to tell you it was real. It was kind of scary, actually.   Ynge  12:59 I can understand and I can definitely understand that, that people like you give into it because it is scary. And if you eat the carbs, it will subside. Yeah. But this is a withdrawal. It's like any any drug really. It's a drawl symptom. So maybe it's easier if you do it little by little and not just like quit alcohol or drugs or anything.   Terry  13:30 Cold Turkey? Yeah. No, no, I   Roy Barker  13:32 didn't. But you know, I didn't even know what to expect. So it was just a big surprise for me that, you know, we we think of, I guess, as in, we're conditioned that drugs and alcohol are not good. And you know, we we hear about these withdrawals. But who would have ever thought that you know, carbs? And probably sugar if you did the same with sugar probably make you feel about as bad? Yes.   Terry  14:00 Yes. And I need I mean, I need chocolate. I, I need   Roy Barker  14:07 I need her to have chocolate.   Terry  14:10 To have chocolate for sure. I mean, I don't need it all the time. But you know,   Ynge  14:15 you know, I had a patient who was the same she could not if she had a box of chocolate, she would have one. And the box was empty. Yeah. And I treated her for the sugar. And I don't know, three or four times. And then she came back and she said I can't believe that I had one piece of chocolate and I was I didn't want anymore. And that's how it should be. Yeah. So and when I go back to pre diabetes, it as I said, mentioned before, I recommend everybody to buy a glucose meter. And in the beginning, like a week, I know it sounds horrible.   You have to prick your your finger. But when you go to the doctor and you're fasting, your blood sugar is normal, probably, plus, they say between 80 and 90 is normal, which is not, when you look at functional medicine, it's between 70 and 80. So you don't know what's happening. When you eat, if you just take a fasting blood sugar, right, so you take the blood sugar just before you eat, and then you take it every 15 minutes, for at least one hour, and you see where your peak is. And then you take it every hour.   And until you have your next meal, if you can do that a couple of days a week. And just see, first of all, when your peak is, and you can also check which food is it that I react to, and stay away from that food for a while. And because you can regulate your own blood sugar, you can get rid of your diabetes, but it is it takes it takes work. It takes that you measure your blood sugar. And it takes that to eat the right things in the morning. And if you eat, or you you drink your smoothies, if you put fruit in, or berries, your blood sugar will probably spike.   So these are a lot of things that you can regulate once you know what what is spiking. You have and you know, there are also remedies you can have supplemental type chromium, for example. And so it's a whole program, but you can get rid of your diabetes.   Roy Barker  16:42 Yeah, yeah. And that's something that we have learned, you know, because there was a time that the thought was that, if you have it, you're stuck with it. But you know, we it's not. Yeah, and, you know, I'm even, you know, pretty good instance of that, when I'm doing what I need to do. I can control it with food, sleep, and exercise, you know, yeah, it's important for me to get up and move, you know, after meal go out and take a little walk. Just, that's and that's been my big struggle, I think through this pandemic is just not enough movement, working from home setting here at home. It's harder to make myself get up and go take a walk, you know, we really have to have a struggle with that.   Ynge  17:28 Yes, it is. You have to discipline yourself. I know myself, it's the same thing. I think the population in this country, after this year, it's I mean, sitting on my bad, it's the same thing. So I am controlling my blood sugar. I don't I'm not diabetic, I've never been, I'm not overweight, I've never been my whole family lived to 80, around 80. Nobody has diabetes or heart attacks. But my blood sugar is not good. And it is probably a lot because I have not moved I have not exercised. And because my sleep is pretty good. That's another thing that also if you don't sleep good for one night that can spike your blood sugar. So there are so many things. And so it goes back to stress. For example, maybe you don't sleep good, because you're stressed out.   Terry  18:21 Yeah, but no,   Ynge  18:25 there is a whole I mean, there is a lot to think up   Roy Barker  18:28 there is Yeah, and water intake too. I mean, to me, it's just all these things that we need to do for a lot of other reasons to make our body healthy, but also also to help.   Terry  18:41 Definitely like water is water and an Irish with this warm water.   Roy Barker  18:50 It's funny you mentioned because that is a huge difference between myself and Terry is cheating. go out and buy a piece of chocolate. Take the bite, put it away and save it. Yeah. And then a week later, she's in there looking for me.   Terry  19:10 I'm gonna hide it.   Roy Barker  19:11 I need to eat the whole thing, right that moment or, you know, we'll try to be good and say, Okay, we'll take a little bite and put it away. I know where it's just go in there and try to find it, you know, till it's all gone. He's sneaky. It's not good for you. Yeah. But you were saying earlier that the one lady once you've kind of got her on a better path, she she was able to flip the switch on that, that that would be so nice for me to be able to do that. Because, you know, we anything that we try, we don't want to be restricted. We don't want to be   Terry  19:48 we don't want to say you   Ynge  19:50 know, deprived. We don't want to be deprived. We don't want to say no, I can never have that. No, you can never have a glass of wine. No, you can never have a cup of coffee. Right?   Terry  19:59 No, yeah. I think that's that's exactly what we're if you tell me I can't have something I'm going for it. Regarding whatever you tell me, I'm going to do the opposite. That's terrible.   Ynge  20:09 Yes. But to go back to the blood sugar, since that is one of your things. I think it's is it two thirds or three fourths of the population today is overweight or obese and or obese? And every single one has a problem with blood sugar, but they don't know. How I mean, it's the same with bad diabetes. There is so many diabetics and so many pre diabetics, and they don't have a clue.   Roy Barker  20:42 Yeah, we had a, we had a guest on recently that he had a terrible diet. And he admits it. He was, you know, he told us the day that this incident happened. He stopped that, like the donut store, the pizza store, I don't know, he had,   Terry  20:59 like a Kwik Mart or something.   Roy Barker  21:00 He had all of this crazy amount of food that he was eating, but he passed out and ended up that he had like blood sugar was over 500. I mean, it was   Terry  21:11 he had never been diagnosed with   Roy Barker  21:14 diagnosis. You know, I can only imagine with the way that we live driving through fast food restaurants that and then the bad thing is it's like, think we've transferred that to our children, because they've been raised through drive thru restaurants a lot of times as well. So we're probably just starting out people were young.   Ynge  21:36 Yes. I mean, I'm looking at a children today. And it's the same thing. And babies and they're so fat, and then you see what they give them. You know, toddlers, or even under under one year, they are having an ice cream cone. Yeah, it's it. That and wheat is the worst you can give to a baby. First of all, it destroys their, their digestive system, the wheat does, I'm sure you know about the wheat and the glyphosate and making Not only that, also the protein that is in the way that makes holes in that whole thing.   Roy Barker  22:16 Yeah, I'd like to get you to, to expound on that if you would, because we, you know, we there's, it's, it's so complicated, but it's all tied together, that we hear so much more now. You know, since we started this show, we've learned a lot because they didn't know these things before. But now, you know, a couple things, our gut health, and then inflammation. And it seems that inflammation. It's basically the root of all evil, there's so many bad things that can start with the inflammation. And then we look back to the diet of what causes that. And I think, if I'm not wrong, doesn't wheat, wheat and poor gut health are the beginnings of that   Ynge  22:59 wheat is really the beginning. First of all, wheat is sprayed, like a couple of days before it's harvested. They sprayed with glyphosate with roundup to get rid of the leaves. And not only that, I think they spray even the seeds before they plant them. So then just before they harvest, they spray them. So the all the leaves fall off, and all the toxins go straight up to the kernels that we then eat. And apart from that, it's I don't think it's GMO yet, but it's hybridized and has been hybridized for 70 years. So it's not the same kind of wheat that it used to be.   And so the wheat, it has gluten, which has some proteins that are definitely not good for you one of them acts as an opiate, which makes a lot of people addicted to it. And then the other is that it creates, it's hard to digest even if it's organic, but it creates holes in the lining of the intestines, which means that the partially digested food goes out in the bloodstream. And that's how we get allergies, because then the body reacts to these food particles that are not that are not supposed to be there. Interesting. And they produce antibodies, and that is just allergies. So that's why we so many people have allergies today.   Terry  24:32 Yeah. Yeah, it seems like there's just an excessive amount. I mean, it's you never heard it. You know, when I when I was growing up, you just didn't hear about people being allergic. You know, maybe one or two kids would have some kind of really bad allergy, but now it's like everybody.   Ynge  24:50 Yeah, and also the glyphosate it. You know, they say no, it's not harmful for people, but what it does, it inhibits itself. pathway, the shikigami pathway shikimate pathway that where enzymes and bacterias can travel to go into the intestines and produce the bacteria to digest the food. Well, if that's not there, then what?   Terry  25:20 You can't digest?   Ynge  25:22 No. And then we come to the other thing, and that is that we have the digestive system is our second brain through the vagus nerve, which goes from the brain down to the directly to the connect directly connected to the digestive system. And we get depressant depression. So people are depressed, and how many people I think it's also a lot, the 60% or something are popping happy pills. But they're looking in the wrong place. It's not from the head. It's from the edge digestion.   Roy Barker  25:56 Okay. You know, we had another gal on, he was an optometrist. And he was saying that we they, him and his wife had cut weed out for breakfast, and just we're doing the smoothies, but he was talking about how we can affect some kind of a measurement in your eyes and eventually affect your vision as well.   Ynge  26:20 I wouldn't be surprised. Yeah. And I'm sure. I mean, if we look at diabetes, for example, where if you allopathic medicine, they say, okay, when you're when you're when your blood sugar's 120. You are diabetic. Okay, what happens when you when it's 119? Right. Yeah. And and also, they have proven that both their retinal whatever that causes blindness in diabetes, that is that and neuropathy is already starting to be developed when it's 110.   Roy Barker  26:56 Oh, wow.   Ynge  26:58 So it is much, much more serious than we think. And the eyes? I mean, I think that ophthalmologists, they can see a lot in the eyes. Yeah. So I, that is I think that is maybe even more important to go through then to go for to take a blood test once a year.   Roy Barker  27:21 Yeah. So what about fasting? What what do you what do we, we've seen a lot of information on both sides of the coin on fasting, but what what's your take on fasting?   Ynge  27:33 I think fasting is great. And I mean, if you could fast for a week, I think that would be very good. And a lot of specially with diabetes that can maybe takes a little longer time than then a week and I know it's it's hard. The first two, three days are the worst. And the thing is, I think if you just make up your mind and saying, okay, at least, let's say you fast once a week. And you just tell yourself, okay, tomorrow, I'm fasting. And it's easier than it's easier if you prepare yourself and maybe eat a little less a couple of days before. And be careful when you start to eat again.   Terry  28:24 Oh, yeah. Well, and I mean, if you did that, if you did fast, you know, tried to fast. Once a week or intermittent fasting or whatever. I lost it. See, I need something for my brain to my short term memory. Oh my gosh, I had something. No, it just gives your digestive system time to repair it so so it can fend off whatever it is that is going on. Down there. Right.   Ynge  28:53 Yeah. No, I definitely believe the first day even though it is. No, I'm going out tomorrow night that can't pass now. There's so many are so many excuses. Yeah. So but starting with intermittent fasting is great.   Terry  29:12 Yeah. Yeah, cuz we had spoken the pre show about that we had had been doing plant based eating and only eating at noon and then six or seven o'clock in the evening, and then nothing in between, maybe maybe a smoothie but as much water as we possibly could.   Ynge  29:33 No, that's that can also be a very good way to go into maybe a three day fasting because it is beneficial. It absolutely is beneficial.   Roy Barker  29:44 And you're a big advocate of food diaries as well, correct?   Ynge  29:49 Yes. That's the best way I think to detect what you react to and how you feel every Seeing how your sleep is at night, you know, you write down everything how you feel if you have a downer at three o'clock in the afternoon, or if you feel like a hidden track hit you in the morning, when you wake up all these things to write down that can give you a very good picture of your own health.   Terry  30:20 Yeah, and Roy Roy has a once you get a new Fitbit that is measuring your level,   Roy Barker  30:28 yes, yeah, I just my other, unnamed watch it. It kind of cratered on me, but I didn't use it. Anyway, I was, I was disappointed from the time I bought it. So I went back to the Fitbit. And I just I love it because it does the sleep tracking your heart rate.   And I think the other one did, too, I just couldn't figure it all out. But then this one here has a good prompt, like get up every hour, and get 250 steps in which you know, when I can stay on that, again, you know, like I say is that at the end of the day, you know, I've got 2500 steps already. And you know, I didn't have to go out and do anything. So when when I can add a little, you know, if I can add a morning walk, noon walk, and then an evening walk to that, it just really helps me reach the goals that I have set to do and then the sleep.   Because that's something it's one of my triggers. It's something that sometimes I can't avoid with things that need to get done. So, you know, I can tell the Knights when not when, or they'll tell me you know, these nights when I don't get my sleep. And typically it's links related, I just need to sleep longer. I never have trouble going to sleep now make him go.   Terry  31:53 He's a guy we're talking about. He's a dude, he hit his head hits the pillow and he's out like a light.   Ynge  31:59 I do the same thing with what I do is I try not to go on the computer for an hour before and do some meditation or read or something. And like eight o'clock, I start I just cleaned myself and do everything ready to go to bed. Whenever I start to john, that's when I go to bed. And I fall asleep immediately. And I mean, the brain and the liver, they detox between 11 the score better awesome. But the whole thing is between 11 and three o'clock in the morning. So it is so important that you get that cleansed. So if you're sure that after, you know people who go to bed at two o'clock in the morning, they they really screw their brain off of being cleansed and delivered to it's   Roy Barker  32:53 it's it's big, because, you know, I don't mind. You know, admitting that that is my probably one of my downfalls the beginning of bad things for me, you don't sleep, then you always, you know, always look for food or something to pick me up. I've got to have something to keep me awake and keep me going. And then manage that   Terry  33:15 whole long list of things that you have to do anything. Again, vicious cycle,   Roy Barker  33:23 yeah. And then you don't feel like exercising, so you don't go out. So then you just eat more and set. It's terrible. And so anyway, you know, like last week, or this week one, I think is this week, I had like two or three good nights in a row where I was, you know, my sleep scores in the 80s. And I celebrated. Yeah, I mean, I can't tell you how much better I felt.   Ynge  33:47 Yes, yes. And no, sleep is so important.   Roy Barker  33:51 And now there's more and more studies coming out to that. People that have been sleep deprived through the you know, 40s and 50s are very, very high rate of Alzheimers. So now that's something too, that you get to my age and you start thinking about all these things that we do that really don't affect us right now that you know we live through, but what is the effect, you know, 2030 years, they're going to add it to but   Ynge  34:20 I would just add to that the weight again. Weight affects their memory. And they have proven that if they take out people and I shouldn't say on that age myself. If they take them off of wheat, their memory gets better, their behavior gets better, everything gets better. And for example in autism wait that often that creates meltdowns and temper tantrums and anger outbursts, which they call behavior problems that is really an allergic reaction. Interesting. I also have a book I should tell you about book because I want to tell you that I have a book about   Terry  35:05 autism finding your last child. Yeah, because that's another thing. I mean, that's another thing, you know, along with all the people with allergies, there are all these autistic cases. And I don't know if maybe I didn't pay attention before or if it just wasn't something that was brought out, where, you know, there were so many cases of autism.   Ynge  35:29 The prospect the probe, what do they call the prospect, that projection of autism in 34? is one into 80% or males?   Roy Barker  35:42 So has it? If you look back at the 60s, oh, yeah, for today has an income. Do you know how much it's increased? Since?   Ynge  35:51 I would say it has increased? Like, 890 8%? Wow, gosh, was I I personally, I never knew anybody. I mean, my kids are born 6668 and 70. And I never knew anybody with autism, right? Well, I know my, for example, my son in law has a brother, he was born 66. And he is autistic. But that's the only one that I know from that age group.   Roy Barker  36:19 Yeah. Yeah. Cuz like Terry said earlier, you know, I'm probably just a little bit older than that age group. But, uh, you know, we never had kids with, like, peanut allergies as the big thing. And when I was in school, we never I never knew anybody all the way through school that had any kind of bad enough allergy that they had to avoid, you know, eating a certain food or doing, you know, a certain activity. No.   Terry  36:49 Yeah, peanut butter and jelly. I never even thought twice about taking a peanut butter and jelly sandwich. That was my go to lunch. I just never even thought about it. But they you know, as far as I know, this is a little off topic, too. But we were talking about autism. You know, a lot, a lot of people, not a lot, but it has come out that vaccinations might be the way the vaccination, the MMR vaccination was all mixed up together, instead of doing them separately, that might have been a contributor to that as well. I don't know.   Ynge  37:28 I mean, I can't say anything really about that, more than First of all, I think they're giving the vaccinations far too early before the break the brain barrier. Is it developed? And I think they're giving far too many in too short of a time, then I don't think I mean, all my kids had all of their illnesses them is also on the whatever they're called German, measles and mumps, and they're never sick, and have never been sick. They were always always in school never had to stay home because they were sick. Oh, I think that is a natural way of building the immune system. I think far less kids died, died from measles, then they die. comes from the   Terry  38:24 Adas trying to join the conversation. She's paid something in the backyard. Oh, might be a deer.   Ynge  38:32 But I don't know if that's the cause. But it can be that these kids are very sensitive. And because Autism is a whole body problem. And I think that the vaccinations at that age can trigger the whole thing. So it is the only cause but because I know that that I have even had patients that I've treated for allergies, that they were diagnosed as autism kids, and they are totally normal. And these kids that all have allergies, they all have bad digestive problems. Most of them suffer from constipation, for example, which makes them more toxic, of   Terry  39:17 course to Right, right. Well, let's, can we go back to your app, the allergy kit? How would somebody even know to I wouldn't even know what to think I was allergic to or even know to come in to get tested. How would somebody   Ynge  39:36 with you? I consider that everybody is alert. And more or less of course, I've met one single purse person during during what 23 years that I've worked with allergies who did not have any allergies, really, who was a person who was from the islands, Jamaica, I think it was a boy In the boot in the boonies grew up with everything. Nothing was sprayed, they had their piglets and their chicken and no vaccinations. That's the only person I've seen that ever. I tested him he was not allergic to anything.   Roy Barker  40:14 So what about the old dairy about eating dirt? Not necessarily eating. But you know, like,   Ynge  40:21 I totally believe in that too, because there have been some studies and Swedish studies. One was about kids that grew up on farms, and they really dirt. And they had far less allergies and asthma, for example, then kids who did not. And then another thing was families with sounds funny, who had dishwasher machines. Their kids had more allergies than then in families where they wash their dishes by hand.   Roy Barker  40:56 Yeah, you know, I, I have, there was a story not long ago talking about that, that the dishwasher may actually sterilize too good. And it's taken away some of that good bacteria need not because I was just saying, like, my kids, we, they were raised that ballpark, you know, me and their mother played softball, and, you know, they were covered in dirt. And we, you know, we, we bathed them, and we had good hygiene, but we weren't fussy, like, Oh, my gosh, they got a speck of dust on and we got to get that off. We weren't really like that.   And you know, in both of them grew up without any allergies or health issues. But conversely, you know, it's I think it's more rampant now than before. But it's like, we don't you know, that we don't let the kids outside. And if they do, that, we got the handy while making sure that we knock off any dust particle that may get on them. And anyway, I just think there's a lot to that. As far as maybe more than natural allergies from trees and plants and things like that, you know, they get   Ynge  42:02 Yeah, exactly. They don't have a chance to build their immunity if everything is clean. And as babies, I mean, babies First of all, a lot of them are born with Syrian, Syrian, what do you call that?   Terry  42:15 c section? Yeah.   Ynge  42:16 C section. Okay. So first of all, they are not paid in what they are when they go through the canal. And they don't are not breastfeed fed. So normally, I mean, they go through and they get all the all the bacteria from the mother's vagina. And then they suck the breast and they get the course bacteria from there. And then, I mean, they suck on everything naturally. But today, they're kind of not allowed to do that.   Terry  42:42 Yeah, it's like their hands are taped together, behind them, you know, so they can't do anything and get dirty, then none of that? Well, the other thing, it's,   Roy Barker  42:52 I think it's a function of society. That this time is like, in my, in my age, you know, when especially in summer, when the sun came up, we were outside playing and run in doing all kinds of stuff all day long. And, you know, it's unfortunate, like, in my kids, they couldn't even ride their bikes to school. If they did, you know, one of us had to ride with them and make sure everything was okay.   And so I think, you know, that's been another negative is just that we, the kids aren't allowed to roam the land like that, like we did, you know, we were in we we lived in the city, but we were on the edge. And so we were always out somebody's pasture. We were out in their pond swimming or fishing, or, I mean, you know, we were, I'd come home filthy.   Terry  43:42 Yeah, and everybody now has a pool in their backyard or uses their and gets exposed to all of that stuff, too. But they're clean. You know, they can they get cleaned that way. So they're exposed to all these chemicals and pesticides. Oh, yes.   Ynge  43:57 The chlorine and yeah, yeah, that's not so good, either. I mean that the chlorine, of course, affects the thyroid. Yeah, because the thyroid needs iodine. And that is a halogen. And chlorine is a higher halogen. So it kicks out the iodine nutrition. And I think that's one of the reasons why so many people have thyroid problems. Because we bathe and I mean even water and some people they drink tap water and, and all the cleaning with Clorox Clorox, Clorox. Well, yes. Yeah.   Roy Barker  44:42 Awesome. Well thought about that. Yeah, interesting. Well, we want to appreciate you and thank you so much for taking time out of your day to be with us. It's been really good. A lot of great information. You know, one thing we always ask our guests is what is happening? habit that you have in your daily lives that you feel adds a lot of value.   Ynge  45:07 I think my most important thing is to meditate, even if it's only for five minutes. But I meditate in the morning before I get up. And I tried to get it in before I go to bed too. And, and also, even if also what I tried to try and remind myself, when I get a little stressed, it's just to put my hand on my chest and my heart and take a deep breath and just feel grateful for life.   Terry  45:44 Breathe like deep breathe.   Roy Barker  45:46 That's, that's good advice. Yeah, you know, cuz that's something I've started. I've never really had trouble going to sleep. But it's just, I feel much better. If I take a few minutes before we go to bed. I will set and number one write in my journal, but then also just sit there and take, you know, five or 10 minutes to just think, reflect, try to clear my head. And it's so much easier. It's so much better than going to bed still. Without these thoughts of the day still with you?   Ynge  46:21 Yeah, because it's that makes it difficult for people to fall asleep. So I think, taking a few minutes before going to bed and the shut off the TV shut off the computer an hour before?   Roy Barker  46:34 Yeah, definitely.   Terry  46:37 Yeah, that's a great idea.   Roy Barker  46:39 Well tell everybody how they can reach out and get a hold of you, you know, who do you like to work with? How can you help them? How can they get ahold of you? And then also be sure and tell us how we can get your book.   Ynge  46:50 Okay, so I have a website, which is theallergykit.com. And I have an other website, which is Dr. Ynge drynge.com. Where they can I do the body code, which is another, I don't do the body, talk over the phone, but I do the Body Code. I do coaching apart from the other tickets, because a lot of people need more help than just eliminating their allergies. But they can go to info@theallergykit.com and write me an email if they want to reach me and have a conversation with me. Okay, I'm happy to have a consultation and talk to them about the other educate and about whatever they want to know.   Roy Barker  47:45 Okay. Oh, yeah, we'll include all of the websites and email address in in the show notes as well. But show us your book. Tell us the name of the title again. And I guess we can get that through the website or Amazon.   Terry  48:01 Yeah. or Amazon? Yes. Okay. Finding Your Lost Child.   Roy Barker  48:06 All right. Awesome. I like that cover too. I love the puzzle pieces. That's great. Yeah, thank you. All right. Well, thank you so much. that's gonna do it for another episode of Feeding Fatty. Of course, I am your host, Roy. I'm Terry. And you can find us at www.feedingfatty.com. You can find us on all the major podcast platforms, iTunes, Stitcher, Google Spotify.   If you're if we're not on one that you use, please reach out, I'd be glad to get it added to make it easier for you to listen to us. You can also find us on all the major social media platforms probably hang out on Instagram a little bit more than anywhere else. So reach out, send us a message there. We'd love to interact with you.   And also a video of this interview will go up when the episode goes live on our YouTube channel. So be sure and check out our YouTube channel for all of our past episodes as well as our website. We have all of our past episodes up there. So anyway, we appreciate you listening. Until next time, take care of yourself and take care of your health.   Terry  49:06 Thank you. Thank you   Speaker - Dr. Ynge Ljung (drynge.com) www.theallergykit.com www.feedingfatty.com

Balanced For Life Program, Eat and Live Cleaner From the Inside Out Featuring Sherry Diamond It's so important to strive for balance in life. This is from eating in general, to what you eat, when you eat, how much you move, sleep, drink water, and much more. Combine this with living clean, eating clean, and using clean products we can certainly improve our health and our outlook on life. Living from the inside out certainly has its benefits. About Sherry At age 64, I found myself waking up two to three times a night, and in a “brain fog” in the morning. I had bumps under my skin, and not feeling at my full potential. When I went for my annual medical checkup, my doctor informed me I was “knocking on the diabetic door” and needed to change the way I was eating. Since I am terrified of needles, I knew I needed to pay attention. I couldn't imagine having to give myself injections of insulin every day. Around this same time, my brother started teaching me about bacteria, how it forms in our bodies, and that it eventually causes high blood pressure and diabetes, as well as the negative effects it has on people with autoimmune diseases. This resonated with me because I have had Hashimoto's Disease (a thyroid problem) for 27 years.  I immediately started to eat cleaner, and honestly, after about 10 days, I already was feeling so much better and sleeping better too! By the time I lost the first 40 lbs., I could feel “the shift” in my brain for the first time in my life. I could picture what I would look like when I reached my goal weight. For the first time in my life, my brain and my body were becoming friends. I started feeling good from the inside out. This is when I began researching cleaner products for my personal use and at home. In the Stay Balanced 4 Life program, I will share all of these products and the information I've learned about them with you. I am not paid for any endorsements of these products.   The best part of reaching my goal weight is that I feel healthier at age 67 than I did at 47. I have more energy, more confidence and I'm moving through life at my full potential now. Once my brain and my body became friends, there was no stopping me. I finally gave the 232 lb. me a permanent eviction notice and she is never allowed back in my house again! This program is individually designed for your unique needs to help you feel better from the inside out.  www.balance4life.com www.feedingfatty.com   Full Transcript Below Balanced For Life Program, Eat and Live Cleaner From the Inside Out Featuring Sherry Diamond Sun, 7/11 2:08PM • 47:52 SUMMARY KEYWORDS eat, people, day, food, ice cream, life, roy, sherry, sleep, bad, journey, thyroid, drink, doctor, diabetes, margarita, noticed, good, night, sit SPEAKERS Sherry, Terry, Roy Barker   Roy Barker  00:00 Hello, and welcome to another episode of Feeding Fatty. I'm your host growing and I'm Terry,of course we are the podcast journaling chronicling our journey to health and wellness that can consist of, you know, our diet, what we eat, not necessarily a diet and then also exercise in movement, which is imperative for us, we do not move enough. And then also, you know, our mindset and being able to sustain our changes, we really have to get our minds right and wrap it around. So you know, and we also talk about our journey a lot and some different things like diabetes, which I struggle with. And then we also have professionals in the field on And today, we are glad to have Sherry Diamond with us, Terry, I'm gonna let you introduce Sherry.   Terry  00:00 Sherry Diamond is an entrepreneur and a coach for her program balance for life. She teaches others how to live from the inside out and not the outside in how to eat cleaner and use cleaner products, no matter their age or ailments. She developed the program three years ago, after much research and lost 103 pounds. She is 67 years young and does not take a lot of medication. And Sherry, I'm gonna let you talk to us a little bit about your journey. Three, almost four years ago, how you started out and and why you ended up where you are today. And how you did that.   Sherry  00:00 Well, hi Roy and Terry, it's so fun to be with you. I was so looking forward to today, because we've talked a few times. And you know, you guys resonate with me. So it's so fun to be here with you today.   Roy Barker  01:43 Thank you for that. Thanks for your day. Yeah.   Sherry  01:46 So my journey has been, you know, as I've told you, I come from a Jewish family where food is everything. It's like our life. And how I was socialized as a child really is what got me to be a yo yo diameter and be overweight is it most of my life, but really, as an adult in my 40s and 50s is when I think I was really at my worst. Um, and it's funny, because when I look back now how I was socialized as a kid, you know, if we were all together with our family, and everybody was eating or having ice cream, and it was a party, perfect, eat whatever you want, but come home from school and put your hand in the cookie jar. And my mom or my grandma would say, Yeah, I don't think you should be eating that. You might be getting a little too fat. And they said those words to me when I was a kid. Oh, by the time I got older, you know, I didn't know if I was supposed to eat the food, hide the food or what I was supposed to do with the food. And a lot of times I suffered in silence, but not terrible. Because I have to say, being overweight never stop me from anything like I dated. I got married, you know, men like me. It wasn't like people looked at me like I was a horrible, obese person. You know what I'm saying? Yeah, it didn't affect me that way. But when I was 64, he went to the doctor. And she told me that I was knocking on the diabetic door. And up until that point, and still now the only medication I take is for my thyroid because I have I have hypothyroidism. And that's the only pill I take. And I'm grateful for it. So I thought you know what, if I'm knocking on the diabetic door, I'm terrified of needles, I am not going to take insulin. So I better start looking at what's going on with food. And honestly before that, maybe a couple years before that I had a bad rotator cuff. And it was I was in terrible pain. And they didn't know if I was going to have to have my shoulder operated on but I did it. And I started researching foods that were going to help heal my shoulder and it was all about antioxidants. Because antioxidants are just you know everything blueberries, strawberries, all the dark berries, they're great for us. You know, spin is everything that has antioxidants, it's one of the best things you can eat. So I started doing that. And I learned that certain foods I was eating especially with too much sugar are terrible if you have problems with your joints or anything like that, and everything that causes inflammation. So I went on this journey and my actually my brother's the one that started me on the journey and started talking to me about eating cleaner and plant based and different things. And I did and I lost 103 pounds. I'll never get fat again and I tell everybody that I killed that fat girl I buried her and I watched her die and she's ever allowed back here again.   Roy Barker  04:42 Yeah, what a good feeling and you know, talking about the family not in this isn't placing blame but, you know, we kind of I grew up in that same situation, but it was more of the emotional eating like, you know, if you came home and had a bad day, it's like, oh, no, well, let's have something to eat that'll fix you up or it's like You know the celebration like yay things were awesome for you Let's celebrate and I know I kind of have a an addiction to ice cream and I love ice cream could eat, you know, just a ton of it all I can eat it for breakfast lunch and dinner. And you know, we've kind of talked a lot about it and I think I figured it out is that you know, whenever I would be with my grandparents, or my dad whenever I would work with them in the summer, like either helping them on their job or maybe just mowing the yard for them. You know, both of my grandpa's would be like, Hey, you know we've worked hard enough today let's go down to one of them went to the Dairy Queen and one of them went to the drugstore. Let's go get an ice cream and then you know, I   Terry  05:41 think back back when drugstores used to have ice cream. Cover wagon days. Sorry. Yeah, no, I   Roy Barker  05:48 mean, you know, like with my dad when I would go to work with him in the summer I can remember vividly setting in the Dairy Queen with the jukebox playing a Van Morrison song, you know, eating an ice cream sundae taking an afternoon break from you know, being out working hard. So, you know, when you think back about that, you know, that's, I think it's partly the ice cream. That's good. But it's that relationship. It's the happy times. It's just, you know, so much wrapped up in the emotion of it. No,   Sherry  06:16 you know what, right? I knew there's a reason I liked you. I came from a family where my dad, my dad literally could sit down after dinner and eat a bowl or to have ice cream and lay down on the couch and take a nap. Right. And ice cream was like, I love ice cream. And up until probably I can't believe I'm going to admit this, but I will is that up until maybe 10 years ago, eight years ago, it was no problem to sit down and eat a pint of Haagen dazs peanut butter and chocolate ice cream. It was delightful. But guess what all but all we were all we're doing. We're just stuffing everything that we're not dealing with down in the form of food and happiness. And we're calling it something else. And that's really what it is.   Roy Barker  07:06 Yeah, yeah. And I can say that was one of my bad parenting skills was you know, because we would go out we get the kids one of those, that the pots like that, of course, I would come home and eat mine before they even get the spoon out of the drawer. You know, and they were like normal eating people. So they might take a few spoonfuls out and be like, Oh, I'm gonna save this for later, may put it in a freezer, well, then when they get sent to bed and I get hungry at night, you know, I'd go in there and scrounge around and eat one of theirs, you know, then they get up all hacked off the next morning and my daughter she finally caught on. And so she'd start buying flavors that do I didn't like and wouldn't go in there and eat. Yeah. So anyway, you know, I think, I think our you know, it's, I don't, like I said, I'm not placing blame, but I think it's just patterns that we have grown up with in our lives that, you know, some of us have probably taken to the extremes and don't do well with and so, you know, that's part of what I'm trying to do is, you know, the ice cream has to go. But you know, it's funny, even now To this day, you know, sometimes when I you know, I'll be out working in the backyard, and I'll come in like, Oh, you know what, why don't we go get an ice cream, you know, goes to the store. That's just my go to thing. So.   Sherry  08:24 Right. But what's funny about what you just said about let's have ice cream, and about blaming, I never blamed anybody. Because honestly, when you sit and you look back at why you do the things you do, it all comes from a place of love. Because our parents, our parents didn't know any better. That's what they did. So they taught us what they knew. But for some of us like me, it was you can eat it when we say you can but then there's other times when you can't, because you're getting a little too chubby. Yeah, yeah. You know, but I will say that the ice cream. You're right, right. It has to go.   Roy Barker  09:02 Yeah, yeah. Yeah, it's gone. It's hard, but Terry's good about helping me with that for sure.   Terry  09:09 Oh my gosh, I try not to have any snacky anything. You know, it's hard. You have to have snacks. You just have to have good smell. I know. She means Ron. Yeah, I just mean Yeah, the the bad stuff.   Sherry  09:24 I'm gonna send you a recipe that's delicious. For dark chocolate peanut butter cups. And they're made with almond butter and they taste the next best thing to Reese's Peanut Butter Cups. And that can take place of the ice cream.   Terry  09:39 Okay, I want that. I want that because I am a peanut butter chocolate person when you're talking about the Haagen dazs peanut butter chocolate that was mine. That was my go to   Sherry  09:50 write in fact, when I make them which I don't very often but I make them when I feel like I need something sweet because I eat dark chocolate. Yeah, and um When I make it, it makes like 24 or 30 pieces, and I will eat two or three at a time. And I can't do that. So I give most of it away to my neighbor or a friend. And then I keep like five pieces. So I eat it once in a while, because it'll keep for a month.   Roy Barker  10:15 Right? Okay, good. So when you when you decided to make the change, you know, I understand the points that led up to it. So what are some things that you did? I guess, you know, in the first few days, or first few weeks, what are some of those initial steps that you took that you've been able to stick with?   Sherry  10:35 Well, I would say a lot of it was that mentally, I made a decision. Because I realized that you know, as much as we don't want to admit it, situations that I've been in, or people I've been around, or relationships, whatever it is, that aren't really good for me. There's people that are trying to enable us, you know, and being around the food police. And I noticed that it was around food police, if you like, are you supposed to be eating that? Well, meanwhile, they shouldn't be eating it either. And you don't I mean, if they're saying to me, sure, they're watching me what I'm doing. And I decided I wasn't going to tell anybody what I'm doing, I'm just going to do it. Because then you don't have to listen to anything anybody has to say because it doesn't matter. But what's interesting is, then when you start to change, some people don't like the change that you're making. So they're not supportive. And I made a decision that I'm the only one to be going forward in my life around people that are supportive of me, that are my cheerleaders that want me to do better in life. And if I make a mistake, they're going to say to me, you know what, here's where you missteps. But I'm still your friend, and I love you. And that's the kind of people I want around in my life going forward, not the NACA people who are creating all this negative energy and Oh, woe is me. And, you know, because they don't want, they don't want to change or no, they should they try to make me feel bad. Because I did know, this isn't about this isn't about anything else. I did the work. And that's it. And I and I never say to anybody else ever when I go anywhere, and anybody who knows me will attest to it. I never say to people, you know, you shouldn't be eating that. That's not good for you. I never say that. Because people have to live my mother used to always tell me you have to live and let live. Right. And whatever you do, you do Just don't tell me what I should be doing. Because obviously what I'm doing is working.   Roy Barker  12:36 That's right. Yeah, no, it's it's become a lot more important, not only in this journey, but in a lot of things, a lot of other things that we're going through, it's just, you know, you got to stay in your own lane, run your own race and right you can't and I think you know, in business we talk about you are the some parts financially and in your career, but were the people you surround yourself the five people you surround yourself with, you know, that their average income as well as is and but I think it's the same in this wellness journey as well. We have to really protect ourselves from all this negative influx that others can tend to get to you. And it's it's okay to be selfish and say, You know what, we just don't want to be around, we can still love you. We can still like you. But we don't have to be around that constant barrage of negative. And, you know, I understand that. Because sometimes I take it as a backhanded passive aggressive, like, Oh, well, you know, I know that you're eating a certain way. So we cook this or, you know, what can you eat on your certain D and I'm like, you know, there's really no certain deal. It's just, you know, for us, we're not on anybody's plan or anything, we're just trying to eat healthy, trying to do more, you know, plant base, not that we've cut out all meat or fish or whatever, we still have it if we want it in a good combination. But instead of making the meat the focal point of the meal, you know, more the plants the focal point of the meal and then a little bit of protein But anyway, it's not. I   Sherry  14:17 guess, it's not about the meat in it. I eat grass fed beef. I eat fish. I just don't eat chicken because it's a preference. I don't eat turkey. I eat omega three eggs. So you can still you see that's the misconception. plant based means you can't have anything that's meat or fish. No, you can. But you see the people that are saying that to you, boy, they're going I know I shouldn't be eating this. But let's make it about you. Right. Right. Good for you that you don't respond.   Roy Barker  14:49 Yeah, I mean, I just have to say look, this, it's we're just on a path of our own environment. To be honest, if I want a piece of chocolate cake, I'm going to sit down and eat one Should I eat one? And do I choose not to try very hard? Yes, the past that stuff up. But you know, I think the point that we tell ourselves are try to tell ourselves, you can't do something. You know, some of us are strong willed enough to say, I will show you that I can eat not only one piece of that cake I can play.   Terry  15:20 Oh my gosh, you tell me I can't do something I'm doing.   Sherry  15:24 Yeah, I understand that. I'm a rebel child, when you know every time you tell me. No, no, it's been my favorite words. since I was three years old. All you have to do is tell me No. And inside. I'm going really?   Terry  15:36 Show You heard me too. I so do that. Oh, my gosh.   Roy Barker  15:42 Oh, go ahead. No, I was gonna go ahead.   Terry  15:45 Oh, no, I just wanted to talk. Okay, so you said that you are you? You have hashimotos? Is that correct? Correct.   Sherry  15:53 Sorry, I'm hyperthyroidism. My thyroid doesn't move. Really?   Terry  15:58 Yeah, that's this the same as me, you know, I I have been taking, let's see, when was I diagnosed probably 2020 to 25 years ago with that. And I, I do like you I did, I'd lost about three or four years ago, I lost about 8590 pounds. Wow, I just quit taking every medication I was on. And the separate was one of them. But I did end up going back on it because because my blood work showed that I need to and I fluctuated you know, five to 10 pounds here and there more. But I've tried to balance like Roy's type two diabetes with my hyperthyroid his and his hypertension, you know, trying to incorporate everything all in one meal for you know, to address those certain situations. It can you do that? Do you have to address every thing? No, currently can it all? It all can kind of be the same thing? Do you have any words of wisdom for that? Because?   Sherry  17:19 And the answer is yes. Yes. And yes. There. It's one program for everything. Okay. Okay. So for me, I can't get off my thyroid medicine. The only thing that's happened to me which is good, is I you know, that's my goal is to get off of it. But I don't think I really ever will because I should have taken it when I was a kid. But our our doctor told my mom when I was a preteen and going through puberty, that No, it's just baby fat, and she'll grow out of it. We don't need to test your thyroid and my mom listened to him. And I didn't get diagnosed until I was almost I was 4041. My hair was falling out and I didn't have any energy. And I was sleeping at five o'clock in the afternoon. So I went to the doctor and found out that my thyroid completely shut down. And I started taking medicine. So I've been taking it for 27 years. But I am going to tell you that hypothyroidism, any kind of thyroid, autoimmune, any autoimmune disease, it doesn't matter what it is high blood pressure, diabetes, anything that you take any medication for, other than maybe an occasional aspirin is all about the food. And this is like you know what, we've talked about a million times about food being medicine. I used to go Oh, yeah, I'm so sick of hearing food is medicine. And guess what? I was such now. Now I'm almost like a hypocrite because no, really because food is medicine. Like what was wrong with me? I wasn't I didn't need I wasn't ready to listen. But you too, and everybody in the world that wants to eat better. All you have to do. There are certain foods that I teach you in my course you just have to let go of and everybody thinks this is a horrible thing. Like people say to me, does that mean I can eat cottage cheese every day with canned pears for lunch? That's right, you can't. So if that's so terrible to give up? Because you're going to swap it with food that's going to not only keep you full longer, it's going to take away your cravings. Yes, just give me one week to show you. And I promise you everybody feels better. My primary care physician   Terry  19:34 is on my program. That's amazing. When I read that, oh my gosh. How did that transpire? Me You went in   Sherry  19:41 and I inspired her because because I'm the one she's the one that told me I was knocking on the diabetic door.   Terry  19:48 And then,   Sherry  19:49 you know, and every year I come back and she's like, Oh my god, and then when I came back a few years ago, she's like Sherry, you are like an inspiration. She only needs Lose maybe eight pounds. But she told me she's got a lot of belly fat. It's because she's stressed out and all kinds of other things. And then she's not eating good. So she's she said, I need to be on your program because I know you know what you're talking about. And I need to listen to you. I was like,   Terry  20:16 I was floored. That is a great, Oh, my gosh, you can't get a better endorsement than that.   Sherry  20:23 Yeah, and she doesn't have she's not on any social media. So I can't get her to do a testimonial. But right now she's going through some personal things. So you know, the only thing that I have is I have her permission, but I don't really want to do it is to show her email that says, I need to be on your program. I'm bloated. And you know, and she gave me permission to talk about it. But I don't really like to put people's business out there. You know what I mean?   Terry  20:51 Yeah. Right. Yeah.   Roy Barker  20:55 Also, what are some other long term things or, you know, as we start through this journey, you know, I know that we we start down one path and like us, you know, we've made not major shifts, but we just, you know, we try to shift a little bit to make things work out for us. So, what are some other things that you've done for yourself?   Sherry  21:19 So one of the things that I think everybody needs to do, you know, one of the reasons I put together my plan is people would say to me, Wow, you look so good. You probably, you know, feel like on top of the world, and honestly, the best part of losing 103 pounds is no lie. When I look in the mirror, I go, yeah, you look good. But I'm not I'm not the type of person that goes, Oh, yeah, you're like all that and a bag of chips? I really No, really, I'm not like that. The thing that's so rewarding for me is that I have never felt healthier. Because one of the things that I that happen is people were saying to me, you know, I'm so busy. I'm so busy, I can't do this, I can't do that. And I thought, Wait a minute, this is why everybody's running around with their chicken with their heads like a chicken. Okay, what's the same chicken with their heads? Thank you. Oh, my gosh. And I said, It's not easy if it was easy with people do it. So I made it so easy that if a six year old in your house can read my food list, anybody can do it, I made it so easy. That was a and b, I realized that people have to make time, you can't get up and work 14 hours and take care of kids and do this and do that you have to take an hour a day, you have to go for a walk, you have to do some kind of exercise. Because once you start eating better, doing better, thinking better and moving a little better, your brain becomes clear. And you think better, right? And the next thing you know, everything in life is skipping along and all of a sudden, you go Wow, I've never been this happy with this much energy on top of the world I could do, there isn't anything I can't do. And that's how I feel. So you have to do   Terry  23:10 a little bit of everything. And sleep is a huge component as well, I'm you   Roy Barker  23:17 should have we should have just muted or when I had the chance,   Terry  23:21 oh my god, he can stay up till you know, one two o'clock in the morning. Because he has to get so many things done on his list. But then he'll just be so exhausted, he'll come to bed, you know, and of course, he's a dude. So he falls asleep at the drop of a hat. You know, as soon as his head hits the pillow, he's out. And then, you know, then then a few hours later, he's up again, trying, you know, and I know, well, I have issues with it too. But Sleep Sleep is just such an important component of being able to complete, complete the whole picture, you know?   Sherry  24:01 Well, I am gonna say you're absolutely correct, Terry, but I understand why.   Terry  24:07 Sorry. Well, I   Sherry  24:08 understand how Roy is because I used to be like that. I was like that at a time in my life. Where it was like one more thing and one more thing. And one more thing. And before I knew it when I was in my late 40s. I was suffering from sleep deprivation. Because I was going going going I was telling people Oh yeah, I can get away with four hours of sleep. No. And then when you cut out all the noise around you, and you try to go to sleep and you start eating cleaner, you get tired. You go to sleep, I sleep seven hours a night, sometimes eight, and I never I hardly ever wake up I sleep like a child.   Roy Barker  24:50 Yeah, and it's to me sleep. And I know this and you know Terry's jokingly given me a hard time because I know this sleep is a bad term. For me, because when I wake up in the morning a little bit tired, then I want to eat more all day or, you know, at 10 o'clock at night when I've got a few more things I want to do, like if I just have that snack, so it to me, it sets off really bad eating habits. And I trade it. I've said this before, I think on an earlier episode, but I traded in my bigger, well known watch fitness watch. And I just didn't like it because I didn't use the bells and whistles on it went back to the Fitbit. And they have got a really good sleep score component. And I actually hit an 83 last Wednesday night, I was so excited because usually not that good. But anyway, I've really tried to start monitoring all of this, because we there's an old saying in business, you know, we can't change what we don't monitor. And I think that's good for us in health, the sleep, the steps, the blood sugar, you know, all of these different things that we may know about that we need to monitor because you know, when I have some really bad sleep scores, my next days are not that good, because I'm tired. The brain fog eating worse than I don't want to exercise because I'm tired. And I've eaten but it's just   Sherry  26:14 And can I just say one other thing for you, Roy, because you do have diabetes, that not sleeping produces more cortisol, the cortisol in your produces belly fat. And when you have diabetes, it's not good. So you're producing more cortisol by not sleeping good. And that's why the brain fog and everything else I know about the brain fog, when I remember, when I was in my like, late 40s, early 50s. I was working for a big telecommunications company. And I was working 1012 hours a day at home, working, working, working. And then I would go out at night with my friends and eat pasta. And I get up in the morning. And I felt like I was in a coma from food. But it's a food coma. Right. And so you really need you should be careful, because that is a that is a key that's going to be key with you along with food.   Roy Barker  27:14 Yeah, and I noticed the last month has been terrible. We've just been assaulted by ones and zeros of the world, the digital stress that we've been through has been crazy. But you know, I had very little sleep. And I noticed that my blood sugar was extremely high. And extremely pro long time I was having trouble controlling it. But it's funny, because that night, you know, last week when I finally there was a couple nights in a row that I was pretty close to being in the 80s my blood sugar was way down, it was much more easier to manage. So definitely saw that for sure. And in the food coma, you know, like ours around here is going to the Mexican food restaurant with the chips. And the Margarita is they have a lot of these flavored ones, they have this syrup. That's just very, very sweet. And so what I would notice is the next morning when I would wake up, you know, sometimes it'd be till like 10 o'clock, my head would be so clogged up. I think I have a food allergy too, because I could actually, you know, it's just like a some kind of allergy that my head would be so stopped up till 10 or 11 in the morning before I can finally get out from under that.   Sherry  28:31 Well listen, nobody loves chips and salsa and some beers better than the other Not anymore. But you could still go out and drink and have fun. You just can't drink margaritas. Right? What you drink tequila?   Roy Barker  28:49 Well, that's what we talked about, you know, it's been a month or so ago. We maybe as a table it was it was May 5, we went up to the local restaurant and we were eating had a margarita too and came home the next day felt bad. And I just told Terry, I'm like, okay, here's the thing. We went up there for socialization for me and you to, for me and her to sit and talk. We didn't need the chips or the Margarita, you know, why can't this is the thing for me. I'm not saying everybody but for me, why can I realize that? It's fun to go up there and sit on the patio and enjoy. I could do that with a glass of water glass of tea and eating a piece of grilled chicken or a taco salad, you know, make healthier choices, be in the same atmosphere and have just as much fun. It just doesn't sound that much fun.   Sherry  29:38 But it is but you're absolutely right. Because I go out and I go out to eat and I go out with my friends. And you know one of the things that we'll say about alcohol is that depending on how long you've been drinking, you get to be a certain age and I noticed this when I was starting to eat cleaner, that drinking a beer was horrible and doing different things. And so I stopped doing it. And the only thing, the only alcohol that I like to drink, I like to drink champagne, and I like to drink tequila, and champagne, you can only have one glass. So I cut that out. Because if I can't have at least two, sometimes three, then it's not a celebration. Right? And so now I just drink, I could sit by tequila for a couple hours, and I'm good. But when I feel like going out and drinking, you know, which isn't very often, I'll have more than one. But that's it, because then I know how I need to eat during the day. So I don't have to worry about the scale. And and I never do because you don't have to count calories on my program, you just have to eat clean in you know, certain times of the day. That's all it's so easy. I mean, it's so easy.   Roy Barker  30:53 Yeah, and people don't think about the caloric content. I'm not a big drinker. Anyway, we may go out once in a while and have one but, you know, I referenced this as a friend that she had had the lap band put on and we used to my high school class used to meet every Thursday night, you know, we just have a little get together. And she had had the lap band in, she got to where she started gaining weight. But what I noticed was that these little get together, she you know, she might have three or four of these margaritas. And so I asked the guy one time, not in front of her one trying to embarrass her, but I asked the guy, what's the caloric content of those things? never really thought about it? About 12 to 1500. So, you know, or somebody that was assuming, you know, 4500 calories, just in drinks alone in one evening. And so, you know, we don't think about our I don't never really thought about the impact of things like that.   Sherry  31:52 Yeah, it does have an impact. And as you get older, you can't I mean, for me, I rarely drink. Um, and I don't feel like it because it feels different now that my body feels so healthy. It actually gets in the way.   Terry  32:09 Oh, yeah. That That makes a lot of sense. Well, and, and really, it's not too late, ever to start.   Sherry  32:19 This thing, nobody knows that better than me. You know, I started in my 60s. And everything fantastic in my life, including my program, and my business partner, Karen and working with her and everything we're doing together, this is going to be when everybody's retiring and hanging out, I'm doing exactly the opposite. I'm going to be working and having the best next five to seven years in my life. And then I'm good. And you found something that you love to do. And some people it takes a lifetime to do or they never find that balance, you know, to do something that they love. And to make a living at it. No. Well, I always knew I'd wind up here, I just didn't know when it really because my whole life when when I this is why I teach people about living your life from the inside out. When I look around me now and this isn't a bad thing. And I'm not saying anything bad about anyone. So I want to make it very clear. But for me personally, when everybody was chasing the marrying the richest guy and having the most money and having the cars that everybody says oh, look what you can afford. That stuff is all nice look, I like nice things like everybody else, but I wasn't chasing it. I was chasing happiness and being myself and being who I am. And you know, I moved away from home when I was young, and all that stuff. I just wanted to be on the journey of me. And here I am at 67 and I'm the best I'm standing in the best legs I have ever been in and doing exactly what I love and want to do for the rest of my life. And I I couldn't be happier.   Roy Barker  34:06 Now that's awesome. It's an awesome thing to remember sometimes when we ask ourselves but why if the Why is just the money or the fame or the fortune probably need to rethink that when you because you know when you get to a certain age like like I am you start realizing it's the relationships it's the time you know, like yesterday. I hope that told the story once I hope it's not repeating myself if I am you can stop me but you know we had a taping that canceled yesterday afternoon so we loaded up the dogs and just went for a walk and it was the best thing you know, we haven't done that in for ever. But you know, try it. I guess this last week you know making a resurgence and thinking about us more our health and doing those but instead of us saying hey, let's go eat somewhere was like, let's go for a walk somewhere. And it was a much better decision for us.   Sherry  34:58 Well, yeah, and you change the person of your brain. I'm going to tell you every single day, every single day I fit it in, whether it's morning, afternoon, the evening, it doesn't matter. I take my headphones and plug them into my phone, and I go for an hour to a two hour walk every day and listen to music and think and read, it just resets your brain and you think about all kinds of things. instead of staying up half the night, go for a walk and listen to music or just sit down and meditate or go sit outside in the backyard and lay in the grass, you know, anything, just something that's completely different. And you'll see how your perspective and everything changes. Right? Exactly.   Terry  35:41 Yeah, that's that's really important. And meditation, you know, we've been getting into meditation a lot more. Well, this year for sure. But that helps so much. And I gotta tell you, I I love to listen to loud music with my headphones. But I love to scream, sing and I try not to do it to Roy but every once in a while I'll blurt something out. off key for sure. But I just love to scream sing and my you know, if I'm in my car, I'm like, I'm cranking it up. And that release. Oh, there's nothing like it. It's awesome.   Sherry  36:18 I love it. I do that to me. That's all I do. I just blast the music and let's go right.   Terry  36:24 That'd be fun. And somebody walk in, you know, scream sing. I'm gonna have to try that one. I'll do it with Roy. That'll be fun. We'll get some good looks.   Sherry  36:33 Well, two guys, you don't live closer. I would go walk with you every day. Hey,   Terry  36:37 I come out that way. I'm calling you. Alright, let's go. Okay.   Roy Barker  36:41 So before we start wrapping up, the one thing y'all are talking about I was interested in is the thyroid issue. Are there certain things that are good bad that you have to watch for that? Or is that just something that medication is really all you can do for it.   Sherry  36:59 Um, now, for me, when I was when I thought I was doing when I was trying to lose weight, you know, and maybe yo yo dieting, I noticed that I was eating certain foods. And even though I was losing weight, my belly was so fat. And I still had that belly fat, which is, you know, like we talked about before, that creates illnesses. That's where the illnesses start, you know, in your, in your gut. And so for me, the medicine is very important. But the foods that for sure, you have to cut out you have to cut out sugar, and you have to cut out wheat. I don't care if the doctor tells you because you're diabetic, you should eat oatmeal or a piece of wheat toast for breakfast. I'm going to tell you don't do it. Okay. I mean, those kinds of things, you know, anything White is horrible when you have diabetes, it's horrible. It's horrible for all of us. Because there's a saying, if it's white, it's not right.   Terry  37:56 Yeah, I've heard that. Right. I mean, all the starches, all the everything.   Sherry  38:03 And it's not about keto. And it's not about calories. And it's not, it's about only one thing, and I can't give away all the tea. But I am going to tell you that it's the one thing that's on my food list that you can't it's left out of every single food. And that's the key to having a healthy inside so that you can live from the inside out. Right. Okay.   Terry  38:27 Okay. Yeah. And well, I was gonna say, and I had heard about the wheat as well. And then the sugar and the sugar. Yeah, the white everything white. Yeah, we had had,   Roy Barker  38:39 I don't want to know that. No, I just anyone interrupt but the we had an eye doctor on. And he was saying, and I don't know that you'd have to go listen to the episode because there's a lot of probably doctor terms in there. But something about he cut out the wheat and everything in the dairy in the morning. And he started having him a smoothie that you know, was based on kale or spinach and some other things, you know, maybe some berries in the right quantity. But there's a there's another score that you get for your eyes. And, you know, he said that this improved their score by not having that wheat in the morning for breakfast, that it was really detrimental. And him and his wife took whatever they took this test together and scored like what 10 or 11 Yeah, and I think he said most people were down like six or seven or eight. But anyway, you know, there's a lot of other besides just the weight and how we feel there's a lot of other implications to other functions of our body that go along with this food as well.   Sherry  39:49 Exactly. And you know what i what the doctor said. I'm sure all of it is true, because the things that you swap out the foods that you swap out for, you know, Like a piece of toast, or the oatmeal or the cereal with milk, you'd be surprised. Just within, you know, a short time you can tell the difference. As time goes on, it's very apparent when you're eating cleaner foods.   Roy Barker  40:16 Yeah, and then the, a couple more things, we don't have to elaborate on it. But we've also learned that, you know, so much of our health starts in our gut, even our brain health, and that, you know, we've got to be sure and take care of that with what we're putting in. And, you know, that gets us back to the original thing that we, you know, you brought up was that food is medicine. And it really is, if we eat the right things in the right quantities, we can make ourselves so much more healthier.   Sherry  40:46 Absolutely. I mean, absolutely. Because, you know, it's like what you said earlier, Roy, about the way you eat when you don't sleep good. And then you have this food, food fog, like brain fog, because you grab the wrong snack or you did something because you get a rush for a few minutes, and then it goes away. But when you're eating clean all the time, you stay fuller longer, and you don't get that kind of rush like you do from sugar, the rush you get is that you can actually feel the food. Like you can feel it in yourself. It feels so good. And you start craving good food, right? Instead of the bad food. And that's the best part was like now going and eating ice cream. It I look at it and I go I can't believe I ever did this. Like why would What? What I want to eat this. It's not even, it doesn't even appeal to me anymore.   Roy Barker  41:45 I'm getting there. Not quite. I'm almost there. We don't go near near as much. So I can be glad when I would be hard standing in front of it. But I'll be glad that day when I can have the strength to stand in front of and say I'm not having that.   Sherry  41:59 Well, if it doesn't come through the door and you don't put it in the freezer, you can eat it.   Roy Barker  42:05 Well, yeah.   Terry  42:06 I'm this doctor. Yeah. I mean, not sta lk. Er, although no. But I am the pantry Stalker and the fridge stalker. So yeah.   Sherry  42:17 Well, you're, you're, you're doing a good job. But I think that you need to just let it sit in the freezer in the grocery store for somebody else.   Terry  42:29 My advice away that   Roy Barker  42:33 All right. Well, Sherry, thanks so much for taking time out of your day to be with us. Before we get away a couple questions. First off, what is something that you do in your daily life professional or personal, just a habit or a tool that you may use something that adds a lot of value?   Sherry  42:51 Well, one of the things I do every day when I wake up is, you know, I don't meditate in the traditional way of meditating. But I get up and I sit without my phone on or anything for 10 minutes. And I just think about today is going to be a good day. And I'm grateful for everything, you know, and I do that. But then the other thing that I do is, I you know, and I've really been doing it my whole life is I get up and I'm ready for another day. And let's go and it's not going to be perfect. But let's have a good day. And let's just keep moving forward and being positive. Because if we're positive and we help other people get to where they want to go, then life is is terrific. You know, I think your attitude is really everything. Right? And move your body every day.   Roy Barker  43:34 Yes, walk. Yeah, that's important. And that's something you know, especially through the pandemic, just being feeling like not feeling like I am blessed that I enjoy what I do. But that can be a curse, because I can sit here for extremely long periods of time, you know, not get up and move. But another great thing about this Fitbit is it's got a 250 step an hour reminder. So, you know, every hour, I get up, make sure I get you know, just walking around the house, just make sure I get my 250 in, right. It's it's nice because it compounds and at the end of the day, you know, I've got 2500 steps. So if we go walk in, or go to the gym, or whatever we do, you know, I've already got a pretty good, you know, start on trying to get to my numbers every day. So yeah,   Terry  44:26 anyway, and a small step. That's what we've been finding out. I mean, every day more and more. It's it's beat into us that the small steps, it's all about the small steps.   Sherry  44:37 Yeah, just put one foot in front of the other every day and be happy. And whatever it is that you really, really want. You really have to ask yourself, what do you really want because if you really want it bad enough, then you're going to do it. But how bad do you want to see and that's the thing I had to ask myself how bad did I want it? I want it bad enough that I needed to change and that's that The key word is change.   Roy Barker  45:02 Alright, Sherry. Well, thanks again, tell everybody who do you like to work with? How can you help them? And of course, how can they reach out and get a hold of you.   45:11 So I want to work with anybody and everybody, anybody who is struggling in any area of their life, especially if it relates to food, you can go to our website, it's www.balanced organically.com. And my link is balanced with the number four life. So it's www.balanced4life.com you can send me an email at Sherry s h e r r y @balanceorganically.com, and you can go on our Facebook page. It's called balanced4life. And messaged me reach out to me and I just want people to know that for us, you know, my business partner, Karen, I'm so grateful to her every day, she she knows that she is one of the best things that ever happened to me. And for us, we do not want people to, it's not about money. So if you go on our website, and maybe you can't afford exactly the amount that I charge, just let me know. And I'll work with you. Because my thing is, I want you to be healthy. This isn't about money. It's about getting healthy. And so if being healthy is something you want to do, then get in touch with me and we will work it out with you.   Roy Barker  46:24 Okay, all right. And we'll be sure to put all that in the show notes as well, so y'all can reach out to Sherry, again, thank you so much. It's been very informative. We appreciate it very much.   Sherry  46:34 You guys are the best I had such a good time. And you know what, even after this, please reach out to me for anything, I am going to send you the recipe. But honestly, I know and I said this to you in the beginning, we were meant to be friends and stick together. Alright.   Roy Barker  46:52 Almost every reason we love doing these shows is because we meet so many fantastic people from all over the world that we wouldn't have been exposed to otherwise. So it's always a blessing for us to meet people like yourself. So thank you for guys. Thank you. Thank   Sherry  47:06 you for everything you guys do the best and have a lovely lovely day.   Roy Barker  47:09 Okay, thanks. that's gonna do it for another episode of Feeding Fatty. Of course I am your host Roy and I'm Terry, you can find us at www.feedingfatty.com. We're on all the major podcast platforms iTunes, Stitcher, Google Spotify, we're not on one that you listened to please reach out we'd be glad to add that to make listening easier for you. We're also on all the major social media platforms probably hang out on Instagram a little bit more than anywhere else. So please reach out there if you'd like to interact. Also, a video of this interview will go up on YouTube when the episode goes live. So be sure and check that out. Till next time. Take care of yourself and take care of your health. www.balance4life.com www.feedingfatty.com  

Our guest today is Roy Barker. He is an Employee Retention Strategist and has spent his career working with businesses of all types to improve their employee retention. Roy has many great stories to tell. 

Resolute Mindset and Laughter Have An Inherently Positive Correlation Featuring Cathy Nesbitt Laughter might be a miracle cure for a lot of things that ail us. The best parts are that it's free and contagious. When we laugh a deep belly laugh it makes us breathe in very deep bringing more much-needed oxygen. A lot of breath to shallow anyway. You actually burn calories as well kicking your brain into high gear. Also leads to an endorphin boost. About Cathy Cathy Nesbitt is a Worm Advocate & Founder of Cathy's Crawly Composters (est 2002). This environmental business specializes in vermicomposting. Laughter wellness is her latest offering. Simple solutions for today's challenges. Worm composting, sprout growing, and laughter yoga. Cathy Nesbitt is a certified Laughter Yoga Leader, Teacher. Appointed Laughter Ambassador in 2017 by Dr. Madan Kataria (founder of Laughter Yoga est 1995) Since 2015 Cathy has been leading Laughter sessions at assisted living facilities, summer camps and other venues. She shares her energy, passion, generosity and vast professional experience to help you take advantage of the natural health benefits of laughter yoga. Cathy chose Laughter Yoga because of the profound benefits she has experienced when she first discovered this unique, fun and easy exercise modality. This is a simple exercise system that anyone can participate in that will increase one's overall feeling of wellbeing while decreasing feelings of stress. Wonder of Worms and Simplicity of Sprouts We offer simple solutions for today's challenges. Worm composting for amending the soil, sprouts for eating, laughter for overall health and wellness, and now Organo Gold, reishi mushroom-infused coffee and tea. Vermicomposting is a great way to make the world's best soil. Discover how worms convert organic matter into nature's finest soil amendment known as castings. Worms are going to play an ever-increasing role in waste management, soil production and therefore food security. Sprouts are considered nature's superfood. Grow sprouts at home, school, work. Laughter wellness is our latest offering. Discover the magic of laughing for no reason. Cathy's Club Website www.feedingfatty.com Full Transcript Below   Resolute Mindset and Laughter Have An Inherently Positive Correlation Featuring Cathy Nesbitt Sun, 7/11 11:36AM • 59:19 SUMMARY KEYWORDS laughter, laughter yoga, people, laugh, worms, sprouts, cathy, stress, thinking, cuckoo, important, called, life, terry, mung beans, enzymes, roy, tapping, composting, assisted living SPEAKERS Cathy, Terry, Roy Barker   Roy Barker  00:00  Hello and welcome to another episode of Feeding Fatty This is Roy necessary so we are talking about this podcast consist of chronicling our journey through wellness and you know in the beginning we started out with more of what we ate our diet not a diet but our diet and we've kind of moved you know into exercise and now we've really focused a lot on mindset because making any sustainable changes you know it just has to begin in our mind before we can really achieve it over long periods of time and that's one thing you know we talked about we struggle with we can do most anything for a month two months, three months but you know, we need to do things and put it together for many many years to come. So anyway, from what we do is we have guests on periodically experts in the field and then we also do you know some of our updates as well when those are needed but today is no different. We have an awesome guests, Kathy and I will let Terry introduce her.   Terry  01:10 Hi Cathy Cathy Nesbitt is a health and wellness advocate. She's the founder of Cathy's Crawley composters, Cathy sprouts and Cathy's laughter club. She is a certified laughter yoga teacher appointed laughter ambassador. And since 19 or since, excuse me since 2015. Cathy has been leading laughter sessions at assisted living facilities, summer camps and other venues. She shares her energy passion, generosity and vast professional experience to help you take advantage of the natural health benefits of yeah laughter yoga. She's she is a worm advocate and founder of the Cathy Crawley composters, which I mentioned recently or earlier. This environmental business specializes in Vermont composting, I've been practicing that word left. Laughter wellness is the latest offering. Cathy, welcome to the show. I just butchered all of it. I was trying to read from everywhere because you have so many things going on. But I want to get the verb vermicomposting. How are you doing today?   Cathy  02:22 Thank you. Thank you. I'm so excited to be on your podcast.   Terry  02:25 Thank you. Oh, my gosh. I also wanted to mention you're a multi award winning environmental innovator.   Cathy  02:31 I love that bio that I wrote.   Terry  02:37 Well, you did and then I kind of picked it out here. So how did you get started with? Well, start wherever you want to you want to start with the words.   Cathy  02:48 Let's just start Let me tell you what my working title is. Okay. Please. My working title is Cathy Crawley laughing being queen. So waiting for all of that you just offered right worms for amending the soil sprouts for eating and laughter for overall health and wellness. So I started my worm enterprise back in 2002. And just quickly to get into how that happened. I'm located in Canada, just north of Toronto, largest city in the country. Our landfill closed in 2002. you sitting down? I see you are starting. We started shipping garbage to Michigan from Canada. Oh, sorry. I know not my fault. Not me, the government. My government and your government by the way. Yeah, yeah. No, no, they didn't do right. They made in a business arrangement. So we So shame on us as Canadians for shipping our garbage out of the country, almost 200 garbage trucks every day from the Toronto to Michigan. like Wow, thank you. Well, it's shopping 1000 trucks a week like holy. What are we thinking as people? So shame on us for shipping our garbage out of the country but double shame on the Americans for accepting our garbage for cash? Like what? Who would who would? Oh, let's take the Canadian garbage because they got to get rid of it. There's this right. We're only the second largest country in the world.   Terry  04:17 Running anywhere. Apparently,   Roy Barker  04:19 I was just gonna say it's not like we don't have enough of our own garbage that we can't deal with.   Cathy  04:24 Anyway, I'm not for that like that. That's the shameful part. That's the part that's the base. That's what gave me my driver that time like that is what is happening. And as of guard, avid gardener and composter, I knew that I had a solution and indoor solution in Canada we have winter people don't want to compost outside in the winter. So this is indoor composting worms in the house. So in hot places like Texas. Right. Outdoor composting can be a challenge because it gets too hot. It dries out right So indoors the perfect solution, if you live in cottage country and you have bears or cougars or some kind of wildlife, you don't want to compost outside sending your Okay kids go put the stuff in the compost, or you might be taking your own life inheritance. So this is a solution for everywhere. So back to Toronto. So 6 million people in the Greater Toronto Area, half living in condos, townhouses without space for outdoor composting. So they don't even have a solution. And yeah, so In came the worms, and I started my worm enterprise, like a whole series of things lined up for me to start my business in 2002. And by the way, that's the same year I started sprouting. So not everybody knew about worm composting, they still don't 19 years in. I'm doing my best. Yeah, so in 2002, my very first exhibit I was exhibiting, you know, at some kind of trade show, there was a gentleman selling this broder that I sent you, and it was flying off the shelf, it looks like a spaceship, right. And so I was like, Huh, why is everyone buying that thing? And they're not buying my worms. Like, you know, I really believe that I had a solution. And everybody needed what I had, but they didn't want what I had. They needed it, but they didn't want it. thing. It just is right. So there I was. I'm like, Oh, I have a solution. I got this. Okay, I've got this garbage crisis solved. Yeah, come on. And then it's like, oh, well, you know, all the naysayers. Like, oh, what if the worms get out? Is there smell that or do worms? And that was like, cool. Anyway, oh, so back to Tony. So back to the sprout growers. So when I saw I said to him, Hey, how come everyone's buying that? What is that thing? I didn't know anything about sprouts are sprouting. And he told me all the magic about sprouts. And I'll get into that in a moment. But so I was like, Oh, 2002 was a huge year in my life. And I hope that people that are listening, realize when you hear something that pings in your heart, you're like, Oh, what's that? That's, there's a message for you. There's something there for you. So I was like, Oh, this guy 72 at the time, he's 92. Now 92 still living on his own still in the business still, like super healthy. Okay, that's enough about him. It's all about me. 72 ballroom dancers. So like, super healthy, like still working 72 still working those shows. It's hard work. When out there being in standing in front of the public, right? Like, people always want to deal and you know, it's it's not easy being an entrepreneur. And I was like, wow, okay, so I was like, Okay, I'm gonna do that. So he said, if you're gonna do this, start your day with with two tablespoons of the sprouted mung beans. Here they are. Have a container here. Yummy. Day with two tablespoons every day for the enzymes. I know. We're all over the place. I hope this Okay.   Terry  08:03 Here we go.   Cathy  08:03 Yeah. Yeah, so So I started my own business and started eating sprouts, which is being my health plan. I didn't know but I didn't. I didn't even know that I would have a business. You know, when I worked. I would change jobs every year because I got bored. I didn't know I was an entrepreneur. I didn't have any entrepreneurs in my family. You know, I just was like, I was a secretary. And I was a great secretary, because I was chatty. And I connected everybody. And I thought that was my lot in life. So I was good at it. But I got bored. So I needed to always like, you know, I was always just looking for the next job to to conquer.   Terry  08:48 I can relate to that. Oh my gosh, I've done that too. I have I have had every kind of job you can imagine. And oh, it's crazy. It's experience it is it is experience and nothing's a failure. Everything's a lesson right?   Cathy  09:04 Yeah, whatever jobs that people have where it's like oh, that's it. I don't even want to say a job because all jobs are meaningful and serve a purpose at the time. And it really gives you a good training ground even if you're like oh my boss is so mean good if you're ever a boss, don't be mean.   Terry  09:20 Right? Right. Oh my gosh. Kathy Crawley Laffy been queen. I love that. Okay, let's talk about I know I want to go back to that too. But we're here we are bouncing I want to talk about the laughter the lacquer, how important is laughter in life.   Cathy  09:39 Oh, during this cuckoo time more important than ever really more important than ever and the laughter how I came to the last so I talked about how I got to worms. That's how the laughter came about. So here I am merrily going about wanting to put worms in every living space. I can do it. I got it. You know, it's important. People need what I have. So of course they'll eventually find that out. They'll figure it out. They're still not but okay.   Terry  10:06 We have to help them assess that, you know?   Cathy  10:08 Yeah. So about 10 years in, I think was about 2012. Like one more person said no worms in the house. So I was like, Oh my gosh, how am I ever gonna put worms everywhere? If people are still saying, oh, and I was just thinking, maybe I should just get a job like, it would be easier, right? Like, why am I trying to save the world? Why? Why am I doing this? Why am I caring? Like, I'm the one that put this big mission on my shoulders. I could take it off to like, okay, but worms, nope, no longer. But that, but but I know that that it's really important. So anyway, I was at a business meeting and the speaker, the first speaker introduced laughter yoga, and I don't even do yoga. I don't do yoga, like it's but I was like, laughter yoga. I love laughing, huh. So I was intrigued. And then I was at a business networking event that same week, and there was hundreds of people there. The very first woman I met was a laughter yoga teacher. Oh,   Terry  11:05 wow. Okay, there you go. There's your sign.   Cathy  11:09 There's your sign, right. So I'm very, I listened to those things. You know, I'm 58. Now. So after decades of not listening, you listen.   Terry  11:19 I'm getting there. I'm almost.   Cathy  11:22 So So I was like, wow, I said to her, oh, laughter yoga is mainstream, because I heard about it twice in one week. So you know, somehow these messages come to me sooner than other people or I hear them before other people. I don't know what what it is. But the worms, you know, sprouts, laughter all these things are here. I didn't invent any of them. I'm just marketing them better than anybody else. I'm bringing it. I'm the messenger. Yeah. So I was like, Oh, I love this. And then that woman happened to have. Toronto is a huge city. she happened to have a laughter yoga club laughter club, in the same neighborhood where my mother in law lived. And I love my mother in law. She just she recently just passed. No, it's fine. Because I came to her laughter yoga because of her. So now when I do laughter, yoga, she's there with me. So it's, don't be sad for me. So I was like, Well, hey, Mary, you want to go to this thing? And she trusted me like, even though I do these cuckoo things. She always trusted me. Right? She was like, I don't know where I'm going to go. Whenever Kathy asked me to do something, I go, because it's always going to be different. So I said, Hey, do you want to go to laughter yoga, she's like, what's that? And I said, I don't know. Let's go check it out. So we went for dinner, and she said, we better not have garlic. I said, that's their problem. So we went had dinner went to laughter yoga was weird. Like, it is an awkward. You came to my club Terry, like it's it's kind of an awkward thing, like laughing It's not jokes, or comedy or anything. It's like, Huh, but once you do it, and you actually allow yourself permission, and I will talk about it in a moment. So we went we had fun and then you know, you sleep. Well, you did. So we would go every every month that was once once a month only. Not enough but once a month. And then the club kept getting smaller and smaller. And in Toronto, it was in at one of the busiest corners like condo Ville everywhere. So 10s of 1000s of people at that corner. They just didn't know, they didn't know there was this laughing club they didn't know. So she had to close her club because she rented space and she wasn't making money, right? I mean, she was she was not a charity. So she closed her club I got sad. I was like, Okay, I need to do this. I got trained as a leader. I loved it so much. I got trained as a teacher. And now during again during this cuckoo time. I'm being called to do it so I'm doing laughter yoga, I'm getting paid gigs. My my laughter yoga has almost my income has almost replaced my worm income. Wow. Wow. Because we need it we have this mental health tsunami It was here before it's just being visible now. Now the people that are really struggling are struggling even more now because they're just on their own. They can't go any they can't see anyone or   Roy Barker  14:11 and I think as we come out of this, it's it seems to be more amplified here that there's just a lot more, you know, bad acting of things. And anyway, I think, you know, I think we had some help and support through this. And then as we come out of it, it's just gonna really amplify it even more. So I think it's, it's timely. And the other part I didn't know when you're doing the introduction, I kind of went oh, wow, is delivering that into assisted living. I mean, what a great What a great thing that you know, they need that laughter because, you know, I'll just tell our personal story right quick that Terry signed up for one of your I don't know if you call them sessions or times class, so she signed up for class and, you know, I was over on the other side of the room working but I I heard her start kind of laughing and being a little hysterical. And I saw I kind of, you know, started paying more attention and just hearing the laughter. And it just made me start laughing, even though I wasn't participating. But I think the biggest thing that has come out of this is as we're out in life, and you know, something happens is like, I you know, I'm probably a little more wound tight tighter than Terry. So I'm the first one to be like, true, you know, and he can, she can see my blood pressure. Yeah, exact steam   Terry  15:33 coming out of his, his collar, all that,   Roy Barker  15:35 yeah. So she can recognize it, and then she will just bust out into laughter. And then it makes me start laughing. And then you forget about whatever it was. And so it's actually it's an awesome therapy, to use with other people, you know, around you in your life to kind of break that.   Cathy  15:56 Oh, it's thank you for sharing. It's a magic. It's a magic potion that, you know, laughter actually was squished out of us by the ancient Greeks. Because when people are laughing, and they're connecting, and they're just like, having so much fun, you can control them. Interesting, right? So don't laugh at church. Don't laugh in school. What do you kids laughing out? Like, what are you doing? They're just laughing. They're just like, laughing that's it. Let me join them.   Terry  16:22 And it was something that I mean, I didn't even know that I needed it. Kathy. I really didn't. And just and I was a little apprehensive. I mean, I am not I don't do yoga. I mean, I do a little but not, not that, you know, not like a whole class or anything like that. And I'm like, okay, laughter I love Laughter But the yoga part mom, maybe I should. And then when I when I came on, I would just like, okay, these guys are kind of kooky. Everybody's laughing there's nothing there. They're not laughing for a reason, in particular, except for it's contagious. It's just contagious. And it really did bring me a lot of energy. So every morning after I probably for the whole week, after I just, you know, in the morning, I would just go you know, and Roy, and I would just start going and did not stop for a few minutes, you know, and just periodically throughout the day, and I mean, that laughter just really does bring you a lot of energy. And you have there's an acronym DOS, what does that stand for? If that laughter brings?   Cathy  17:29 Yes, laughter is the best medicine. We've all heard it and I say have you had your daily dose dopamine, oxytocin, serotonin, and endorphins, the left drugs, the left drugs, versus when we're stressed, we're not breathing properly and decreasing cortisol? You know, we need a little bit of cortisol to get us off our butts. But we're in a really stressful time. And North America even is even more tightly wound to use your word ROI than other places like we're, you know, we only get two weeks holiday.   Terry  18:06 Yeah, if even that, I mean, you have to work up to that. Right.   Roy Barker  18:10 Well, there's so many people that just give it back. I mean, we're in I think it's, we're in a position people feel like they can't take off because they're gonna lose traction, or, you know, their boss is gonna say, well, you're not very dedicated you're taking off for and I think you'd be surprised how many people give back their days every year even that they have not because it's like, I don't have anywhere to go or you know, because even staying at home a staycation still fun still. But I think it's that pressure that we feel that we just can't do. A lot of people can't do it   Terry  18:43 that we're replaceable. Everybody,   Cathy  18:46 how what what a way to live our life. That's like that's living from fear from scarcity, right? With abundance. We really do need to rejuvenate, right? Yeah. Like we're important not like put your oxygen mask on first, when you're flying the flight attendant, say it every time.   Terry  19:04 Flight Attendant that was one.   Roy Barker  19:07 Know, even as adults, and being a parent having kids, there's nothing more satisfying and peaceful than sitting out in the backyard and listening to your kids run and play and laugh and, you know, just that are going to a school and hearing the laughter So, you know, why do we somehow we feel like we have to grow out of that as adults? I don't know. I don't think it's that. It's, we think it's not acceptable. But I guess because we are so wrapped up in so many other things. It's just one we forget to do.   Cathy  19:42 It's so serious. We really are a serious society. It's just you know, again, the competition. We got to do better. We got to do more, make more, be more. Yeah, have more, right instead of just like ha, I mean, even during this cuckoo time. How often does Somebody asked me if you've taken your vitamins Did you get outside for a walk? You know, did you connect with somebody today? Like, I'm just concerned that nobody's asking about our health. They're just not asking about our sickness.   Roy Barker  20:14 Yeah, well, more is that sometimes the, the other thing is less is more. You know, and we've, in the last few years, you know, we've made a conscious decision to downsize from the things that we had, you know, especially when we had kids around, it was a different life. But now, it's like, we don't need all that stuff and things and, you know, barns full of things that we've accumulated, never use. And it's very liberating when we can break that cycle and just try to focus more on us instead of things.   Cathy  20:51 Absolutely. You know, when we have a lot of stuff, then we need, like barriers to keep our stuff safe. Right? Somebody might take our stuff, or you know what I mean? Like then. So then we're thinking about all of that stuff that we have. It's, it's so liberating. To to yes to doff your stuff.   Roy Barker  21:13 Yeah, that's the other thing is that whole, the importance part of you know, I never locked my door until Terry came around, and she kind of was a little freaked out about it. Like, there's really nothing in here that, you know, I would rather than take what they want, and I don't have to replace the door. No, because then it's like, you know, they break the door down. And then thanks, Devon, then. But anyway, I just think it frees us up to really concentrate on on us and our relationships. And you know, and that and that, I think that counts our relationship with ourself. We are usually the hardest on ourselves. Now, I'll cut Terry, a lot of slack. You know, don't worry about this, don't worry about that. But for me, I'm like, Oh, my gosh, you know, and it's internalized. But it's like Lana, got a lot done yesterday. But there's like five more things that I should have done. And in not celebrating, taking the time and physically celebrating what we did accomplish.   Cathy  22:14 We're not we're not taught to celebrate our small wins, we're really not where we are taught write the list. And then you've got this list, but then you've got the list that you're always looking at, like you might have done those two things. But now there's two still 12 more things to do. Like, oh, I'm still a failure. You know, just like on social media, you might post something and then, like, 50 people are like, whoo, that hey, right on, that's so great or good. Congratulations. And then one person's like, you suck. And you're like, Oh, I suck. You know, like, somehow we that one person is able to burst our balloon. I don't know why   Terry  22:51 kill the joy.   Roy Barker  22:52 Yeah, well, and the other thing too, is that sometimes even when we achieve success, and we're on top, we can enjoy it. Because it's like, you're looking around, like, Who's gonna knock me off of this? Or how do I stay here? I can't slip back. And so it's just a, it's a perpetuating cycle of stress, to be honest. Yeah.   Cathy  23:13 This is put on by ourselves, though. This is all self imposed. Right? Once we understand that it's self imposed. This this cuckoo time has allowed me Of course, like everybody a lot of time to contemplate. Contemplate tomorrow. You know, but it really is about not comparing to anybody else. It doesn't even matter what everybody has, we don't even know their story. Like it's like, oh, look at how successful they are. Who gives a crap? Are they happy?   Terry  23:45 Yeah. Yeah.   Roy Barker  23:46 Well, but do we really know because that's, you know, the, the joy of social media is we get to share a lot of stuff. But the other part of social medias, we don't know what's behind the scenes, like this new yacht, and I'm standing in front of in my Instagram picture. It's not even mine. I mean, I'm just I'm walking down the harbor and got in front of me, like, hey, look at my new yacht. I just bought her, you know, go to the car dealership and stand by the new car. You know, we don't know. And like you said the other bigger part is even if people have that stuff, they really happy. Yeah, who cares? Right. And we have to stay in our own lane, run our own race. If you know, we can try to get better every day and achieve those things. But it shouldn't be. You know, it's kind of like we focus on us and what are we going to do to be happy? What can we do for ourselves? Not selfishly, but healthily, I guess health wise, you know. But you know, like breathing, water, eating right, sleeping, right. You know, try to do all of those things and really focus on that and it to me, it brings us so much happiness. You know, like yesterday, we had a we had a taping in the afternoon. canceled and so, you know, I was like, go out in the backyard and trim some trees. I got this I got you know, this to my alarm. But I just had a thought that you know what, why don't we just get the dogs and go for a walk and we went and walked over to this really beautiful place and just made an act, you know, a couple hours of it and it was the very best thing taking time for us.   Terry  25:22 It was nice. Yeah, free time. All right. Love it. Yeah, you never get that. Yeah. Ever   Roy Barker  25:29 quote. I'm more a little more curious about the some of your results, not only from, you know, regular, what I'd say middle aged people or not, you know, younger people versus the what have some are your results been taken this into assisted living?   Cathy  25:50 Thank you. Thank you for bringing it back to assisted living. Yes, I it's before my worm business, I was a social worker working with folks in assisted living. And I loved it. I had challenged with management, but you know, everyone's the expert. When you're on the front line, you got to just do stuff. But anyway, okay. But I love that leave when I left, that I was like, felt like a piece of my heart was being left there. So now I'm coming back home. And I am very intuitively guided. I was walking in the forest and got a message that I was because before COVID I was working with assisted living. And let me tell you this fabulous story. And then I'll get back to the forced walk. I hope so. If I remember down here. So there was a few nonverbal folks. And on laughter day, you know, some of the folks were by the window like, like little puppy dogs waiting. You know, they're so excited. Here she comes. Oh, it's so exciting. But they're talking. And then we get into laughing one of the activities is we blow up like a balloon like so you have your hands like this, and you breathe and breathe in breathe. And then you have this big full balloon. And what one of the nonverbal boys young men said when we got here, he was like, bang, bang, he doesn't talk.   Terry  27:17 My gosh,   Cathy  27:18 wow, we were just like, right, his brain was fully oxygenated. He could verbalize it was just like, wow. So anyway, that was very positive experience. Then Then COVID hit and I was like, is this gonna be able to? Can I do laughter online? I don't know. Who knows, right. And it's been so successful. I'm doing work with Alzheimers. I grew up that our early, like early onset 40s 50s 60s. And now we do it online. And we can reach people that couldn't come before they didn't have access or across Canada, people can come or even into the states, if you want to go you know, it's so beautiful. So it does make access for more people. And then so back to the forest. So I'm walking in the forest. And I was given this whole vision. And I still don't know, it's still forming. Like, I don't know how to do it, but it was given to me. Here it is your what's Here's what's coming. Okay. So I was doing laughter yoga was trade doing a training, because I'm a teacher, teaching folks with special needs. And I saw if I don't want to offend anybody with the proper term, and specifically folks with down syndrome, and I was I was actually training a friend's daughter and I haven't met her daughter. I know of her, but I didn't I don't know the daughter. So I was like, That's funny. Weird. I mean, I don't I didn't know what to make of it. But I was training that group of folks with the intent for them to train or to lead laughter sessions for their demographic. Okay. And I was like, because in Canada, I think it's at either 18 or 21. They are kicked out of school, like thanks for stopping by, then they get put on. It's like a disability pension. And it's very small amount of money. It's you can't live on that amount of money, by the way. And if they work, the money is taken off their pension. So there's no incentive to work, but they don't want to work for the money. It's to be part of society. Anyway, so that's my big goal. Anyway, so I phoned up this woman and I said, I had this weird dream, or vision or whatever you might call it in the forest. I don't know what you're gonna think of this, but I feel like I need to share it. So she connected me her daughter attends a group called San it's full access network. And it's a daily club for folks that are out of the school system, so young adults, and she hooked me up with this man who is so dedicated to these people. He just loves them so much and wants them to survive and thrive in life. So when I told him my mission, he was like, wow, okay, let's do something. I don't know if it's gonna work. So I said, let's do something for free. Let's see. Let's see if they're gonna like it. And they loved it so much. We're now in our third month, every Friday, we get together, you know, now we're just introducing it like we're just teaching them laughter yoga right now, like, not talking about training anybody right now, let's just see if anybody like it is getting benefits. The parents are loving it, that their you know, their kids are easier to get along with. They're not having flare ups. I'm giving them tips on when you do get stressed when you're just like, ah, why don't they get me that I'm teaching them to just laugh and that and doing techniques like when we get stressed the blood, lymph, oxygen leaves our brain. So these are the conductors, right? We are electricity, putting your hand on your neuron, sometimes when we're stressed, right? Where we're like, ah, how am I going to do all this stuff? overwhelmed, right? Oh, there's so many things are neurovascular is are here. So when we put our hands sometimes when people are thinking they do this, that those are the neural, right. So you just automatically so I teach them you do this, you can close the loop, putting on your on your back of your head, and then you take deep breaths. And that calms you right down. I tell people to do that before they respond on social media to interesting like, you're like, Ah, it's like, Okay, calm down, because now you're in fight, flight or freeze. Like you've gone into reptile mode. Get out of there, because that's not helpful. As soon as you press send, now you've opened up the floodgates for negativity. Right? If you're responding to something, right,   Roy Barker  31:41 I just say if you think about it, really laughter is a universal language. It's something everybody knows. And even like you said, if you're non verbal, they can still probably laugh. And in that the other thing I was thinking about the for, you know, like the dementia is, is probably good for the caregivers, to know as well. Because when they you know it's in Terry can speak to it more than I can. But I know that it's a very tedious, it can be very stressful at times. And so instead of letting that stress, overwhelm you, is just laugh with.   Terry  32:18 Yeah, just let it out. Because it does get, you know, you just don't think about taking care of you, especially if you're a caregiver, and all of us are in some form or another. But if you're caregiving for a dementia patient, patient on Alzheimer's patient for special needs child things, you know, you just don't take care of yourself. And it's so important that you do because who's going to take care of that person? If you're not around to do it, and you won't be you don't take care of yourself?   Cathy  32:46 Absolutely. Before COVID I was actually going into long term care now, with you know, the, I don't not sure what's happening in the States, but in Canada, they're still not really allowing outdoor activities really, or like outdoor people coming in. But I was going in and they would say, you know, how many people would you like, and they kind of wheel everybody in or people would come in. So it was seated on like my classes that are and so one woman was wheeled in. And she was sleeping like she was kind of like hunched over and she was kind of sleeping, it seemed like she was sleeping her worker stayed with her the whole time. And at one point, so we're, you know, playing along doing our thing. And at one point, the worker said, look at it, she's smiling. So she wasn't playing, she didn't you know, wake up at all. She didn't open her eyes, but at one point she was smiling. So it's like, maybe she was somehow receiving that beautiful laughter energy. It's high vibration, right? When you're stressed when we're afraid when we're in a pandemic. We're just like, worried about we're afraid. And if we watch the news, we get more afraid. Like so you know, just limit your intake of news is one way but so you know, that's not helpful when we're when we're afraid I'm and by the way we cannot heal when we're in stress mode. Because we're in stress mode, we need to get like so when we're in sympathetic mode. We're not we're just again in fight flight or freeze, we need to get into parasympathetic, like, so we need to get into relaxation mode. And that's the only time that we're healing. So even if we're, if we're stressed, and we're still drinking the water eating the good stuff, we're moving exercising, we are still not doing our body any benefit, not not what we're doing benefit, but not, you know, our body's not going to receive the best benefit if we're in stress mode.   Roy Barker  34:38 Yeah, definitely. And it's funny, I need to keep harping on it. But I don't think if you never do this, you don't understand the power of when Terry starts laughing. I can't help but follow along. I mean, no matter what just happened is is so infectious that you just can't not join in. And then when you do it's like You know, I guess all this luck, the dose that you were saying everything that's released, it's like, all of a sudden what you were worried about, it's really not that important anymore. All of a sudden, you're talking about this crazy person laughing.   Terry  35:14 What's going on? That's around. Yeah. Oh my gosh. And Roy has an awesome I mean, he, he has a full body and laughter I'm telling you, he just goes, and I feel like I'm like, sometimes it's in my head. Sometimes it's in my diaphragm. Sometimes it's my belly. When I get a good belly laugh. That's, that's what's the most important right there. That's what really makes me feel high energy.   Cathy  35:42 You want to know why? Here's why. Here's why. The more I learned about laughter, I mean, now I've been laughing full on since 2013. And you know, now the more and more and so every day, I really make sure I get a good belly laugh. And we have, we have blood. So we our heart pumps our blood, we have another fluid called lymphatic fluid. And lymph fluid only moves when we move. And we don't move very much, right? We're very sedentary people now. And so I just recent, so we got to move to move our lamp, which is really great. I've recently learned that our lymphatic fluid also moves when we do deep diaphragmatic breathing. It's kind of our diaphragms, like a pump for our limp. Yeah, so that's why so when you you know, if we're feeling tired and and, you know, depressed if we're depressed, we're not taking up very much space, right? We're small, we're maybe holding ourselves like, we're just like, take, we're just small, we're just sad. And because our cells are depressed, we don't have enough oxygen in our body. So all we need to do I mean, not all there's you probably got to deal with whatever it is that caused you to depression but but if you and not to laugh at that, I don't mean to laugh. Everything's funny. But you know, you just really got to open up you got you got to open up and then just take up more space, like, you know, just be I'm making up for it. If it's anyone listening just to the audio version, I'm opening up my whole body and you got to jump around. Like if you have a rebounder jump on that or a trampoline, or you can even just pretend like you have one. And just like bounce up and down and then your body is having, right, we can live without food and water for a few days. So I get excited. You can live without food and water for a few days. You might be grumpy and uncomfortable. We can only live without oxygen for a few minutes. And laughter forces us right Haha, you can't just Haha, you're only expelling you have to go. Yeah. I'm gonna pause.   Roy Barker  38:06 But yeah, I never really thought about it. So you said that but you know, sometimes when you are in that stress, you know, you're kind of hunched over in just tighter Krillin frame. Yeah. But when you do laugh it it kind of makes you throw your shoulders back, your chest puffed out and just take up more space. Yeah,   Cathy  38:26 yeah, just take up more space. Because then you're you're right, then your cells are taken up more space. That's, that's what we want.   Terry  38:35 I love it.   Roy Barker  38:35 Yeah, no, I think this is awesome. And we need to, it's like, we all need to do it. The other thing it does is it kind of gives us a break from taking ourselves and our life so serious for just about five minutes,   Terry  38:51 wrapped up in your own stuff and, and everybody else's around you that you just don't realize that you're not breathing and, and opening up. You're just curling back into your ball, you know?   Roy Barker  39:04 Well, I used to have a sign on my desk that people would laugh about. I had like, I don't know, 10 things, you know, sweat for the day, learn something new laugh and then I had breathe. And people say, Oh, you got to remind yourself to breathe and be like, No, but I have to remind myself to breathe that deep breath in. Because, you know, I think a lot of us are very shallow breathers. And so getting that oxygen and getting it that deep breath, you know, into our full body. It's very important.   Cathy  39:36 It's so important. It's so important. You know, and just like any modality, you know, as a laughter yoga teacher, I bring all kinds of things. I'm a learner, I love I love new experiences and trying new things and, you know, whatever it is, I just like to try different things and so I during this time I've done all kinds of energy work. And I've incorporated that into Well, I mean, not just this time actually, since I've been doing. Do you have you heard of tapping or Emotional Freedom Technique?   Terry  40:10 Yes, I have, I've kind of read a little bit about it, but I haven't gone deep.   Cathy  40:16 I've been tapping since 1999. I'm so happy that it's mainstream. It's just like, the simple thing. So I get when you I don't know when you attend to my class if I did this, but there are four spots that we really ought to tap on every day. And it's here under your eyes, two fingers, just let gently This is your stomach meridian. This grounds you so then you take a couple of deep breaths here. And then release, you can release with a sigh ha, that's what I do in my class. So that's your stomach, and then your collarbone, you can either rub here or you can tap, this is your kidneys. This is k 27. You don't need to know this. But some people want to know stuff. So this is really good. And we're talking about lymph, our lymph only goes in one direction, and then it ends up here. And this is the gateway and then it dumps into our cardiovascular Can you imagine not to get into the whole cycle of the limp. That's really another whole topic. But if we, if we don't open up this gateway, then our lympho pool here. And this is not anything new. But most heart attacks happen Monday morning. About nine o'clock in the morning, that's the cycle when when the length is and the limp doesn't have a pump. So if it's blocked here, it's not able to go so then the cardiovascular cycle buggers up. Right, so so this is a really great one. And this gives you energy to so that's just do that every day. If nothing else do that. And the next one is will just stand is like on your thigh mm. So Lena how apes do this. They do that because that's your thymus. As we age, our thymus shrinks. And that's to make T cells. So anyone watching that has cancer, tap on your thymus, this isn't and then deep breathe while you're tapping. And then the last one is about a palm with down from your armpit, on your right on your ribs on both sides. That's your spleen. And so those four spots really, really great every day, attend my class. And you'll remember because   Terry  42:27 now, anybody enough times that just go, just go It is an amazing experience.   Cathy  42:33 Yeah. And again, I bring all those other moding healing modalities, the different things I help people like how to sleep, how to get out of stress, you know, just as one example of one way that I've incorporated laughter yoga into my life when I'm driving around, before when there was more traffic. And so I'm driving if somebody cuts me off, I've trained myself that when they cut me off, it's not like, Oh, so why did they bite you? They cut me off. You know, it's never personal, right? It's never personal, although we take it personal. Right? So I'm like, Oh, they cut me off. It cues me to do my laughter yoga. So I'm like, right. So the person thinks that I'm angry because I'm flailing around. And so they're looking I so I get I'm not kidding. I get extra space. Because they're like that, that chicks Cuckoo. And I arrive at my destination. I'm like, Ah, good. I feel great. I'm arrived. I'm like, yeah, ready for my meeting?   Terry  43:41 Brian, I'm gonna be waiting for you to give him   Cathy  43:47 It changes everything. It changes everything. And you know, it's not laughing at a negative situation. Now, there's a documentary that I would encourage people to watch. It's called laugh ology. And it's by by by Albert neuro nurnberg. Yeah, I think that's his name. Sorry, Albert. If I didn't say your last name, right. He was doing this documentary and he went to India to interview Dr. Medan. cutera, the founder of laughter yoga to 26th anniversary. I don't think I said all this yet. So he went to interview him about laughter yoga, and it was the day after the Mumbai bombings. Oh, so he was like, oh, like Ah, I guess I guess we can't and it was in Mumbai there was gonna be so it's like I guess we can't do it. So you'll see if you watch the documentary and it's online. I think you can watch it online for free. You'll see it they the the bombings are in the background how to do and Doc, Dr. Qatari was like no, we have to do it. We have to do it because we need we need this right now. We're really stressed and we need to bring a little bit of levity even though it's not laughing at the bombings. It's laughing because of the bombings so that they could heal from it.   Roy Barker  45:00 Powerful. Yeah, I know he is. And I don't think we, you know, there's a lot of science on that, like you said, holding that stress in from whether it's the bombings or a driver or bad service somewhere that we hold that in and it can make us it can really advance illnesses that we have, it doesn't let us heal, like you said, and then it can actually cause us to be sick. I mean, a lot of people just carry so much stress around that they just perpetually sick, more susceptible to, you know, colds and viruses and things like that. So, a lot of science behind this just, you got it, we got to laugh it off and get out of that stressful place that we're in, nothing helps more than, and, you know, I'm blessed to have Terry in my life that it because it's even better when you have somebody to laugh with. Because, you know, sometimes we're not always aware that we really needed or that we're going into that bad place where our partner can be like, hey, let's, let's have a little laughter here. We got to get break out of this for just a minute.   Terry  46:03 And laugh at. I mean, you know, me, I laugh at myself, I you know, I laugh at myself all the time. Mostly, it's, I would say, a little bit of it is self deprecating, but it you know, I can laugh at myself, but I can laugh at Roy to it. Especially laughing You know, he is just he's just funny. He's just, he's just funny and he doesn't even know it. And I know I don't mean that in a bad way.   Cathy  46:37 You know, earlier, Roy when you said that you didn't used to lock your door and then until Terry came along, I thought you had precious cargo then keep you safe. You know what happens when we you were talking about people carrying around stress? Here's what happens. Here's what happens. Let me tell you what happens when when we have when we experience some kind of traumatic experience, experience experience twice a month since that's. So what happens is we take a deep breath in like, like something was shocking. So it gets and then it gets into our body if we don't deal with it at that moment, or very shortly after, it just becomes part of our belly. And then the next one on top and on top and on top. So when a rabbit gets chased by a predator if it survives, it will go under a tree and shake because you know that's pretty traumatic. You well you made you escaped that one, rabbit. So they shake that trauma energy off. We don't we don't shake we just hold it in. We're like, Oh, no, I'm good. I'm okay. into Sigmar Wow,   Roy Barker  47:54 I guess that once it once that settles in our belly, it probably just compounds and I mean I'm, I'm just thinking about like myself because I'm the worst at that, you know, you just suck it in, deal with it, move on. And, you know, that can probably be a lot of calls for you know, weight flow weight gain as well.   Cathy  48:13 That's where I was headed. Right? Because then, then you're like, Oh, I want to be safe, like, you know, then so then you might eat things that might not be the best or you might not move as much because you're like, then you just start getting in into not into your body then you're just in your head and then your body is kind of just an appendage. Oh,   Roy Barker  48:39 interesting.   Cathy  48:40 I have rock hard ABS by the way and I don't do and that's just from laughter yoga. If you were here, I'd let you touch my abs   Terry  48:47 gosh no, I mean if you're gonna show those off Yeah, I have to make some take a photo shoot. Coming up that kind of shows the   Roy Barker  49:08 you know when you do laugh like that that full belly though it works your core i mean you can feel it all the way down three so I never really thought about that side benefit of it.   Cathy  49:17 And and cheeks right cheek. Anyone that's had a good belly laugh your cheeks your maybe that you're cleaning your eyes because you're rolling down. Your cheeks are hurting. Right like look at my skin. I'm 58 I look pretty good. God.   Terry  49:32 Oh my God. You do? I love that. I know. I want to make sure I know. We're kind of running up against time but I want to make sure that we talk about your sprouts too. Oh, yes, please. I have my sprouter right here. Yes ma'am. So strokkur it's Yeah, go ahead. No, no, I would please go.   Cathy  49:55 Oh, so there's so the sprouts are just so that's the what I say Kathy Crawley laughing being Queen That's the being Queen part. Oh, that's right that we're talking about. Yeah, that's perfect. And so it's so sprouting is really, sprouts are the original fast food. There's like the mung beans will germinate, especially in a warm climate and overnight, you've probably experienced that. So when the, the, the root is the size of the beam, that's when they're ready. That's when they're most nutritious. So everything's there to grow that little sprout into a full, full grown plant. So it just makes sense that it's more nutritious than the full grown plant. And the mung beans are the ones that that I have as my health plan just because they are super fast. They're juicy, they're tasty. And so let me tell you some really, I'm gonna sound so smart, but here's some really wonderful words about what sprouts are. hydrating alkalizing regenerative biogenic, and they contain up to 100 times more digestive enzymes than raw vegetables. Wow. Oh,   Terry  51:01 wow.   Cathy  51:03 So here's the thing about enzymes and I think that's the really important piece because we could take a multivitamin if we wanted, we could eat fiber, we could do those things, all those those are all in your mung beans. Those are all in your sprouts, but the the enzyme so when we're born, we're given a certain amount of enzymes, when we're eating, if we're not eating salad or you know, sprouts, then our body's using our reserves and as we start to age we get digestive issues. We go to the doctor the doctor says here's a prescription for enzyme pills. Instead of taking a pill, like eating the like growing your own you save money you know it's healthier and these are so full of fiber that like it's like you can eat as much as you want. Oh, you can't because you actually fill up with nutrients no   Terry  51:52 interesting Yeah, yeah, that's what I mean we've been trying well we've been eating as we've been eating plant based probably how long right   Roy Barker  52:02 probably about two months maybe   Terry  52:05 like probably since April.   Roy Barker  52:08 Yeah, time is really good.   Terry  52:09 I don't know you know, it's yeah times relative. But But since April as much as we can you know, at first we went full force and then it was like okay, well we can't be that stringent, you know, we got to add a little bit here and there so you know, more Mediterranean but a lot of plant based as much as we can and know that we notice a huge difference. So adding the sprouts I mean and and when I started purchasing you know groceries for that, for the plant based eating everything that cane wha all the lentils and all of the everything was like sprouted, sprouted, I'm like, Okay, do I want to sprout it? I don't know if I want sprout it, I didn't really know much about it. And I still kind of don't, but I'm just going with it. So the sprouts are that they add the enzymes and help with digestion. What? What else? What else help me.   Cathy  53:09 So sometimes people will eat beans, and now they're like, Oh, am I gonna get you know, bloated and flatulence and all of that like, gains but I don't like the after effect. It's like so what happens is seeds and beans have a coating on them called phytic acid pH Why? And it's that acid that's a protection for the cedar bean. So if it gets eaten by a bird or an animal, and passes right through and then it can still grow. So so if we eat those pains, if we cook those beans without soaking them and getting rid of that so quarter or sprouting them, that coating is still on there. So the beans are good, but that acid our body doesn't know what to do with it. So then it causes bloating or you know, flat Okay, never and challenges. So when you soak them, they're called oligosaccharides. Again, I sound so smart, don't. Those are the sugars. Those are the sugars that cause flatulence, the oligosaccharides so when you when you sprout your seeds, there's fewer of those. Ah, okay. Yeah. And it opens it up. It really makes it sort of like, the seeds, like a little rock. It's like, everything's, you know, jammed in there. It's Yeah. So then you you sprout it and it just starts to come alive. And it's like, okay, now it's something   Roy Barker  54:28 interesting. All right, Cathy. Well, we were running way long and not your fault. We were very interested. This is all really good information. And yeah, we appreciate you staying around a little bit longer and telling us telling us all about it. It's been great. So before we do get away a couple things, first off, what is a tool or a habit? Laughter let's put laughter aside because I know that that's something you do every day. But what is something that you do every day, that adds a lot Value either professionally or personally,   Cathy  55:03 I start my day, I actually bookend my day with a little exercise routine, like just kind of some gentle stretches, some of the tapping every morning, some really gentle breaths, it only takes a five minute routine. And I do that as well before I go to bed. And those are two things that I do every day and then drinking enough water, I   Roy Barker  55:30 can't even put up, I can't even tell you, I have to throw myself under the bus, say I'm the worst I can make myself do it for a few days. And then I just fall completely off the wagon on that. And it's so important. And for so many different things. It's not just for one thing, but for so many different things. So drink that water, start your day with exercise. Good advice. So tell us how well go through, I think at least three or four different things, but talk about, you know, the things that you are into how people can reach out and either purchase the product or get ahold of you if they want to partake, like in the laughter, yoga, things like that.   Cathy  56:12 Yeah, I would love for people to come and experience my Tuesday laughter club. It's 930. Eastern on zoom at this time, and it's free. That's that's probably the best offering that I have. At this time, because it's so easy. And I am looking for people that are in assisted living or people that are like funders, because I am looking to do a pilot project I would really, you know, about my mission that my upcoming mission that I'm going to do that i don't know how i did contact the founder of laughter yoga, and I said, Is anybody in the world doing this? Is anybody in the world teaching people with special needs to lead laughter classes? And he said, No. So I'll do it. In my spare time, I'll do that. I would like to end by just saying I believe with my, my three branches. I have world hunger solved. And I have world peace solved.   Roy Barker  57:13 Awesome. We need to get on that train. So how can they How can they reach out and get a hold of me?   Cathy  57:20 I'm Cathy's club is my website for laughter Cathy's Cathy's composters.com is my worm website. And I'm all over social media like Facebook, LinkedIn, Twitter.   Roy Barker  57:33 Yeah. And that's we'll put all this in the show notes. But that's Cathy with a C. Thank you. Yes. Yeah. All right. Well keep us informed. We, you know, we want to know how this is going. I the the laughter part is just everybody needs to partake in that. I don't think you really understand the power of it unless you do it a few times. And then you know, taking this to the different communities like the aging community and special needs. I think that's even even a great mission. I think that's awesome. Good   Terry  58:05 for you can't see. Oh my gosh, I love it. And I'm coming back. I need I need another dose. I always need one but I'm coming back.   Roy Barker  58:14 Oh, that's what I was gonna say is that you'd be surprised how this works. distance, you know, remotely through zoom or you could do a FaceTime. Anyway, I guess you could even just do the audio version. It's nicer to see people but Oh, yeah, yeah, don't let the distance scare you off. You can really get a lot of benefit out of it virtually as well. Alright, then that's going to do it for another episode of Feeding Fatty Of course. I'm   Terry  58:42 your host, Roy and Terry,   Roy Barker  58:44 you can find us at www.feedingfatty.com we're on all the major podcast platforms iTunes, Stitcher, Google Spotify, if we're not a one that you listened to reach out we'd be glad to add it. Also, we're on all the major social media platforms probably hang out mostly on Instagram. That's where you can find us if you want to reach out we also will have a video of this when this episode when it goes live you can find on YouTube as well. So Till next time, take care of yourself and take care of your health. www.cathysclub.com www.feedingfatty.com

Food is Fuel and Can Be Fun, What is Your Relationship With Food? with Katie Chapmon And that's where that's weird, kind like of concrete. As you get older, and as you're potentially trying to work out of these habits it's hard. It's like, I know, these things are good for me. Let me just, yeah, there's a problem. You have these really strong connections of like, I don't know if I like this. I don't know if I have a good feeling around us. About Katie Katie Chapmon, MS, RD is an award-winning Registered Dietitian Nutritionist specializing in Bariatric Nutrition, GI Issues and Hormonal Health with 10+ years of hands-on clinical experience for leading medical providers.  She is the proud recipient of the 2010 Recognized Young Dietitian of the Year Award and 2018 Excellence in Weight Management Practice Award through the Academy of Nutrition and Dietetics.  Katie empowers individuals and businesses alike toward the next steps in their growth.  She has a virtual private practice and provides continuing education for integrated health providers.  Prior to transitioning into private practice and consulting, she served as the Bariatric Nutrition Lead and Bariatric Medicine Department Manager for Kaiser Permanente Southern California. Katie is currently updating the Bariatric Surgery and Pregnancy chapter in the 3rd Edition of the Academy of Nutrition and Dietetics Pocket Guide to Bariatric Surgery and has presented educational webinars for various organizations.  She has written numerous articles surrounding bariatric surgery and nutrition for both professional and consumer publications.  Katie also served as education co-director, as well as presented at several American Society of Metabolic and Bariatric Surgery Obesity Week sessions. Katie is currently the Chair of the American Society of Metabolic and Bariatric Surgery Integrated Health Clinical Issues Committee. She has also served as a mentor with the WM DPG mentoring program to guide dietitians who are new to this exciting field.   www.katiechapmon.com www.feedingfatty.com Full Transcript Below Food is Fuel and Can Be Fun, What is Your Relationship With Food? with Katie Chapmon, MS, RD Sat, 7/3 1:22PM • 57:37 SUMMARY KEYWORDS eat, people, supplements, talking, bouncer, smoothie, food, fasting, dietitian, probiotics, big, health, feel, Terry, meal, Katie, diet, support, nutrition, bacteria SPEAKERS Katie, Terry, Roy Barker   Roy Barker  00:08 Hello, and welcome to another episode of Feeding Fatty. This is Roy   Terry  00:11 This is Terry.   Roy Barker  00:12 So we're the podcast that brings you a just chronicling our journey through health. And, you know here lately we've we've kind of talked a lot more about mindset. You know, we started in the beginning talking a lot about diet, not necessarily being on a diet, just our food intake. And we've talked a lot about exercise and a lot of these things.   And then, you know, we also talked quite a bit about the mindset spec mindset portion of all this, trying to tie it all together to you know, lead us to a better point of wellness and also from time to time we do have professionals in the fields that come on and today is no different. So, Terry, I'm on let you introduce Katie.   Terry  00:51 Yeah, Katie Chapmon is an award winning Registered Dietitian nutritionist specializing in geriatric nutrition, gi issues and hormonal health. And with 10 plus years of hands on clinical experience for leading medical providers. She's the proud recipient of the 2010 recognized young dietitian of the Year award. And 2018 excellence in weight management practice award through the Academy of Nutrition and diet, diet. Diet TEDx that right. We got it. Yeah, fine. Yeah. Katie, welcome. So, welcome to the show. We're happy to have you. Thank you.   Roy Barker  01:36 Yeah, what's gonna open you know, we always have pre show talks, I was gonna comically kind of open with like, yeah, we're gonna welcome the food police on. You know, I say that tongue in cheek. You know, I know, that's kind of unfortunate. A roll that you're pushed into. And a lot of times people skew you into that. Oh, that's, you know what, I think we were, you know, kind of bantering around, but I was thinking it's more like the dietary Sherpa that you know, y'all are there to help and lead to guide to encourage to keep us from falling off the side of the mountain.   You know, it's always your own journey. If you decide to make that fatal step off to the ride and have that big old piece of chocolate fudge cheesecake or, you know, whatever the it's not like, you just try to be the be there to give the good advice. But before we get way far deep into this, tell us a little bit about you know, kind of what led you here What got you interested in this? What led you to be a dietitian?   Katie  02:39 Oh my gosh, it's such a great question. Um, honestly, I I did a lot of running I used a marathon run. Oh, wow. It was a Yeah, I think I did in my 20s long probably other things I did in my 20s I just noticed the aspect of how I ate and how that affected not only this major kind of piece of like, Oh yes, we got a fuel or exercise or fuel what I'm doing in that sense.   But when it really really came down to it, I felt just different. Right? I felt like okay, like I feel better when I eat this way don't feel so good when I eat this way like My stomach hurts when I eat away. And so I just was fascinated with how how food affected how I felt mentally physically and decided to just dive in really deep and become a dietitian with it.   Roy Barker  03:50 Oh, that's that's a good story because I think we don't give that enough thought you know we think about the weight aspect but we don't and I guess it's as I've grown older, I'm really more in tune to how I do feel and I tell you sometimes food can for me I think I have some food allergies to be honest but fruit for me can almost be like alcohol in given me a hangover in the morning and I think it's seems to be card related or you know.   I'll say when we have gone to the the local Mexican food restaurant and maybe have a you know a margarita they put that really sweet syrup in it and then have some chips. It's like the next morning you know it takes me to maybe noon just to get out from under that fog. I just feel like my head is just very clogged and stopped up. So anyway, I think there's so much to   Katie  04:46 ham quietly, completely. And I know I sometimes I'll feel that feel that way too. Like if something's more like fried. I definitely feel that way. I'm originally from Kenya. Turkey and so I always kind of think like, fried, fried, covered and smothered. Those are the terms I'm usually not gonna feel so well after.   Roy Barker  05:13 It's just hard for us to be our best. So, you know, not only way aspect and how we feel physically, but also if you have that little, you know, the way it makes you feel mentally process because I'll tell you when I feel like that, you know, I don't probably don't make as clear to sit, you know, don't think about things clearly. But there's also the aspect of, you know, probably being short, and not really being as empathetic as you can be when you don't feel like you're at the top of your game. Yeah,   Katie  05:44 yeah, my sleep gets off too. And I know if my sleep is off, then I don't think as clearly or approach things as clearly are nicely. All the above. So we're speaking the same language,   Terry  05:59 just a big brain fog. And it's hard for people I mean, you know, everybody knows, you think that everybody knows what's good for them health wise, as far as eating and everything that people don't know what to put together. They don't know what they're doing it and then it's like, oh, wait, I've been doing this. You know, I ate this way. healthily for a couple of meals, and then I need a treat. I need a treat. That's not like, Oh, wait, like you're calling? No, I'm thinking it for me.   Roy Barker  06:37 She came home from the grocery store that day. And like, I'm going through these bags and lettuce, celery. I'm like, Okay, did the snack fall off in here somewhere?   Terry  06:45 Yeah. And he didn't help me unpack any of that after he found out there was nothing in there good for him. I mean,   Roy Barker  06:51 it's hard. And I don't know why. Maybe you can give us some insight into our feelings around food. But I grew up mainly, you know, mom tried to give me vegetables. I'm not gonna say she didn't. But you know, mainly meat, potatoes, corn, you know, all the things that probably the vegetables that aren't the best force, and then, but no greens, I'm just maybe peas, but I'm not a fan.   And it's just hard to eat. I'm just telling you, right, straight up. It's just hard. And God bless Terry, she tries to disguise them and season it up. And you know, we come and do this. But you know, at the end of the day, it's still a piece of broccoli.   Katie  07:36 Yeah, yeah. You know, it's, I hear that all the time, too. So listen, you're not you're not alone. And I think, you know, when you look at just kind of how we grew up, and, and just really looking at someone's history with food, our brain creates these really strong connections with just food in particular.   And I, I always think like, everyone has a relationship with food, it just looks different for each person. Right? Right. So for you without that, like, very young exposure of different vegetables, or, or I know that I, some people have said like, oh, okay, like how they were made as a kid was like, out of the can or they were mushy, or gross or whatever. You have that very strong connection. And that's where that's weird that like, kind of concrete.   And so as you get older, and as you're potentially trying to work out of it, it's hard. It's like, Oh, yeah, I'm older. I know. I know, these things are good for me. Let me just, yeah, their problem. You have these really strong connections of like, I don't know, I don't know if I like this. I don't know if I have a good feeling around us.   Roy Barker  09:05 Yeah, and then the other thing, I think we, what you're saying about that relationship with food is it's always been well, it's not just emotional, but it's, it's everything. Everything is based around food, emotion, social, you know, because we always jokingly say that, you know, we used to come home from having a bad day.   It's like, Oh, those couple let's get something to eat or, you know, big success. When this happened, like, awesome, let's go celebrate, you know, and then, you know, we've even talked about like, my big addiction is probably ice cream. And yeah, we talked about it a little bit before, but it's mainly like, you know, some of the, I guess it's those that was a celebration because I would, I had two of my grandparents that are was very close with my grandpa's, and then my dad and so.   You know, like, we go work in the yard or go, you know, I'd go help them with the task when I was a little kid. You know, I think now thinking back, I think I was kind of an excuse for them to go get an ice cream. But you know, whenever we do something be like, hey, let's run up to the drugstore. And let's go get us a banana split, you know. And so it was it was that good. It was a treat number one, but it was also the social time that you spent with your loved ones.   And it's still even at this age. It's still a fond memory. I told Terry, not long ago, I can still remember the Dairy Queen where me and dad used to go in the afternoon, the jukebox, the song that was on the jukebox, just the whole atmosphere. You know, when when I was probably eight, 910 years old, but it just sticks with you.   Katie  10:48 Yeah, now I mean, exactly. Exactly. Those like elated feelings and those feel good feelings. Yeah. You know, and then and then trying to try to navigate that now going like, Okay, wait, that's pretty strong. Like, that's the thing. I that's the thing I go to? Um, yeah, it's, it's one of their say, and it takes time to kind of unravel that, like, I just, I feel like it's, it's kind of like, just imagine, like a sweater. And you're unraveling kind of these things that have been really deeply kind of stitched and embedded.   Yeah. And I know as much as people potentially want to just have this like, light switch moment of like, yep, no, I'm not going to have it. No problem. I'm like, doesn't quite work like a light switch. And we have to take time to actually unravel and kind of re re establish new feelings with that particular food such as ice cream, or establish new feelings with with also something else.   Terry  12:01 So we have to make a new sweater or a pair of mittens or something. Yeah, exactly.   Roy Barker  12:08 Don't come at me and say, Oh, that's so awesome that you did Let's celebrate with some cauliflower.   Katie  12:14 Yeah. Now now, but also like, Hmm, let's see, what else do we want to celebrate with that? Maybe? Like that maybe isn't isn't even food? Right? Yeah, you know, I don't know,   Terry  12:28 that's something we Yeah,   Roy Barker  12:29 we've talked about that frequently is that, you know, when we feel that, it's like, Hey, this is a great time to go for a walk, you know, to try to change that from, because that's the other miracle about me. And exercise is and I know that with weight, it's, you know, calories in calories out basically. And it's hard, you know, if you go eat a banana split, it's hard to, you know, go on a treadmill and walk that off.   You know, in a reasonable time, I get all that. But the thing about it is if I am out exercising, that means that I am not somewhere somewhere eating. And so it's, you know, it's kind of a good trade off for me, because it keeps me from eating. But you know, it's also good for the heart and lungs, you know, for our other body functions, too.   Katie  13:14 Absolutely. Absolutely. Yeah. I mean, and just just even approaching it, we get in our heads of like that, that can and then No, and I don't know about you, as someone says no, or you can't do this. I'm like, Oh, I'm doing it.   Terry  13:30 Like we were talking earlier about we mentioned the hormonal aspect of it. You know, as a woman, I just get defensive if a dude tries to blame it on hormones. Yeah. Guys have it too. That's right. That's right.   Katie  13:50 We all have hormones. And so we're a little too loud. I mean, and I'm sorry, when I say hormonal health, I think everyone thinks female. But I do see that. Just looking at all of this full circle, and even just talking about weight. I tried to dive in just one level, prior 10 levels deeper, because whenever I look at weight I sometimes like yes, it is that like the actions to support it. But also at the same time, what is our body systems doing?   So do we need to look at kind of how we're digesting and processing because if that's off, that is going to affect how your body communicates and communicates about weight or weight loss or weight gain or whatever we're trying to do. And same with hormones too. And that's across the board. So I do have some I do have not just females that might need to take a look at hormonal health with me.   Terry  15:01 Well, how do you how do you identify that? How do you identify those things? Yeah, so   Katie  15:08 so I'll say the digestion part is probably easier to really understand. Because typically I see that someone will say, like, Oh, I'm bloated all the time, or I have gas or even like acid reflux or stomach pains. And then you, then you start kind of questioning like, Is this all the time? Is this after you eat? How long after you eat? So it determines what part what part is happening in that digestive tract. And then I do some functional microbiome testing, too.   So just kind of some interesting it's at home, or some people like it's at home, but it helps to look at someone's and just what's, what's the lay of the land inside there. So, too, we have some not so awesome bacteria that's supposed to be there, but is growing more rapidly are more than the awesome stuff. So then we have this really big unbalance and then affects how our nutrients are broken down and absorbed. So if we're not feeling our bodies, how did our bodies know that it's safe to lose weight? Right big picture here. Yeah.   Terry  16:33 Yeah. A lot of sense.   Roy Barker  16:35 Yeah. Cuz our bodies are, I think they're smarter than we give them credit for. And they try to just no matter what we're putting in there, they're like, it's a, it's survival. You know, our body thinks about our survival, even sometimes, maybe when we're not. But the thing that brings up a good point, though, something that we've talked very little about, but I think more and more has come to light with gut health. Yeah, making sure because I'll let you explain it more. But really, I don't think people understand a lot of our stuff starts there.   Katie  17:10 A ton of our stuffs. Absolutely. So. So as we're learning more about God health, which I feel is just, it's a fascinating subject that has gotten more mainstream, and probably the past five to 10 years. And so, our guide, is there, the gatekeeper. I always think they're like the bouncer to The Club. I have a million ways of explaining. But I but it helps to, I think, for many of the scientific or more complex topics, if we can make it understandable if it makes sense.   Yeah. So if we think like, the gut is the bouncer char club, and we want our gut mining, to be really discerning, we want the velvet rope. And we want to be like you're allowed it. We, we know you're not the type of thing we need to allow. And so as how you know, how we he kind of supports how that discerning that bouncer is going to be. So it supports our nice normal, kind of commensal is the proper term flora.   So that's like the often bacteria and but depending on how we eat, we could also support the not so awesome bacteria, which is supposed to be there, but they're kind of the troublemakers. So, um, so as maybe the troublemakers are kind of outgrowing more, then all of a sudden, they are kind of pushing in and given that bouncer a harder time. And so that bouncer at some point is gonna cave. Like I have been trying, I've been trying the hardest, but kind of gonna cave or be like, oh, okay, you can kind of come in.   And so that makes that kind of, let's say scientifically, we called the gut lining permeability. So that allows that permeability to just be looser or weaker. So we just don't have to have that discerning so again, that just like, I can say that it's kind of full circle with that gut health is sometimes people will get symptoms, so they'll just not feel good sometimes when they eat or not feel good. When they eat healthy.   That's the thing that a lot of times people get confused by. They'll be like, Oh gosh, you know, when I when I'm eating healthy, when I'm eating those vegetables, I don't feel as good as when I Don't eat those vegetables. And that doesn't make sense. And that's in part where I'll dive in and be like, Oh, we need to actually support your gut first, in order to then also support them. Health. lot, too. I mean, I could, yeah, there's a lot to this.   Roy Barker  20:21 Well, I guess the you know, kind of bite going off that scenario is that when we eat unhealthy enough, you know, we kind of do that overwhelmed the bouncer where, really there's just no choice. It's just kind of overrun, right? Yeah. Right. And so can we get to a point when we eat healthy for years and years and years and years that does our body kind of flip?   Like you were saying some people eat healthy, does our body kind of flip and now he thinks that it's used the unhealthy and that's what it accepts where the healthy, he kind of have to go back and I guess, retrain it in some manner to kind of accept it and feel better.   Katie  21:01 Yeah, yeah, that's a great question. A couple of things I usually need to do, I usually need to strengthen that kind of gut lining, so build muscles on that bouncer. And then and then to be that's kind of First and foremost, and then be able to start switching over how someone's eating. Okay, um, so there's, there's kind of a couple steps that go along with this.   Um, and then also, if something's over kind of overgrown, I also need need to help balance that out. And I can usually do that with combination of some herbal supplements and probiotics. And I get picky about which ones I'm going to use, depending on what someone has going on. So okay.   Roy Barker  21:53 Yeah, yeah. And we heard not long ago, too, you know, because we both heard of the probiotics, but we, chair you can help me here. Maybe it was like a pre pre biotics pre done a, like, warm it up to get it to, I guess, to receive the probiotics in the manner that you really wanted to.   Katie  22:14 Yeah, yeah, Terry, I don't want to cut you off. I might, I can definitely break that one down, though. Do Yes. Okay. So, um, yeah, we have both. We have prebiotics with probiotics. So prebiotics are basically the food for your awesome bacteria. So they are helping to that awesome stuff that's in there, it is just helping to build that up. Probiotics, which there's a ton out there, they're not all the same, because they have different strains of bacteria. But probiotics are adding bacteria strains, okay? To that to that, like dynamic.   So it's adding new people to the party. So for some people, they need to have that pre biotic because they have some awesome stuff going on in there. And we just need to actually, you know, Give it, give it some strength, get some food and help that grow. And then for some people with probiotics, they'll need those because they need more of a variety of bacteria in their digestive tracts.   Terry  23:36 Okay, it's so is it? I'm sorry, is it is it it has to kind of be customizable is basically what you're saying, as far as each individual.   Katie  23:48 If someone I'm like, there's some really great, I'm just kind of, I'd say like probiotics and prebiotics that are just like really nice general ones that kind of include a variety. If someone doesn't have any, like gut things going on. Or they can you know, maybe try this and be like, Well, let me try just doing a nice general one.   Absolutely, that can work for people. But if someone is having, like, an actual gi issue, digestive issue where they're just like, Ah, it's it feels like a hot mess. Then it it you know, and they're suffering from like bloating, gas, stomach pain, then Honestly, I'm like, Oh, we need to take a really more particular and deeper dive into that. So I would say there's there's parts that are definitely customizable, especially if there's an issue going on.   If someone's just like, you know, there's not really an issue but I just want to make sure that like things are even keeled. There There's definitely General, just balanced ones that you can do to help help just support.   Roy Barker  25:07 So, but that also brings up something that I've become more and more fascinated with is fasting. Because, you know, we we have had some guest on and read some evidence that, you know, fasting is good in a way that it gives our body a break from the constant digesting in which, you know, back in the day we had this guy that was a local fitness guru, and you know, he was the six meals a day. I mean, with this guy, it was constant eating, but you know, you're in the gym, it was a balance that was, you know, chicken and some rice and, you know, broccoli, that was the main staples of it.   But, you know, thing is was eaten a little bit smaller, but eaten all the time. So then now we're talking about fasting and it in theory, you know, I get that it sounds good. But then when is it like last week, a couple weeks ago, then we read some more evidence that said, Well, maybe, you know, maybe not so much, especially like diabetics, because it can slow down your metabolism, they can do this. And you know, I'm not, I haven't been shy about saying, you know, I'm a type two diabetic. And here lately, I've been struggling more and more with my blood sugar than what I have in the past.   And it's my it's due to my eating, and it's due to eating and it's due to being sedentary, I think, come in through this last year. Maybe not the whole, you know, maybe the last six to eight months, I've been much more sedentary than ever in my life. So anyway, I know, we could probably do five episodes just on that topic. And I hate I hate to do that the guest is you know, just say like, yeah, give us this high level, because it's not always that simple. But I'm gonna let you try to address that in the best way that you can.   Terry  26:54 that you want.   Katie  26:58 Okay, I got my work cut out for me. Yes. Okay, let me try to simplify two sides of this, this coin. So right, when when just looking at evidence. So, and let's say like, they're, they're typically, with most things. There's evidence, that's how that's how we we've learned and we advance and we're like, let's try this on this and put it in this scenario, see how things are. So we learn more things, right.   So I'm where I come into play on, on fasting is, and let's just say also, I'm going to use the general term diet, I look at diet as how someone eats, but we definitely always have a trend of whatever the new diet is for the year. And I always try to figure that out, and take bets on it before it comes out. Because there's always something that's going to come out. And I look at how someone eats is like a fit for what they have going on. for that. So when I look at, like, let's say digestion, or digestive health, and this is just a really big, broad example, because I'm trying to simplify this.   But, um, maybe for someone I am going to have not necessarily a fast, but I'm going to have a much more direct kind of eating window. Because I do need that, like digestion rest. And so that eating window, it might be 12 hours, like which is like okay, yeah, that's kind of when they're up, right. So, um, it, it's not usually always, like, several day fast or anything like that, um, you know, but on the flip side to, I'm gonna look at this on the other way of like, diabetes, or let's say, sometimes with people who I have to support thyroid health, with, those are particular eating times that we need to support because of their body and their body's communication.   So let's say fasting would necessarily be a great fit in those scenarios, because we need particular feeling at particular times to support those body processes. So that's where you're, you know, you're going to get evidence of like, it's not great for this thing. Now, it could be considered for this thing. And that's why it sometimes gets confusing or where I'll see people who are like, hey, I've tried all these different diets and they didn't work for me and I'm like, well, let's see what's going on so we can match the fit of what's going on for your body.   Also mentioned the emotional aspects to just because for some people fasting had will just ignite that kind of really strong emotional connection for them in terms of kind of black or white yes or no. And it will make people kind of idolize or want food more. And that's not a safe space either. So there's a lot to kind of thinking around this fit.   Terry  30:25 Yeah, like that you say, eating window. I mean, that sounds much better than   Roy Barker  30:31 well, and you're like, well, I guess that's kind of our approaches, we've, you know, we've made some tweaks here and there. And some things we try that we don't feel works. And we never take a hard line, just like, you know, we feel like we have been more plant based here of late. But that doesn't mean you know, because we were, we were at a dinner not long ago, and you know, it was a breakfast, then I order some bacon is my life. Oh, my gosh, I thought you were, you know, vegan now, like, no, we're plant based, that just means that we try to fill most of our diet with plants.   And then if we feel like the meat, we can have some it's not, you know, because again, I think it's that mental. If you say never add more meat, then it's like, meat. It's magic, is it not like, but the you know, but for me, and this is maybe more psychological, but like breakfast is always been my meal. Because in a former life, I typically had more of a physical day, you know, out working hard and stuff like that. Now, as I've gotten older, you know, it's more at a desk and more sedentary, but still, I've been conditioned that breakfast is my meal, that's the one I really enjoy.   The other thing too, is we enjoy the weekends, because we used to cook Saturdays and Sundays, we would always cook a big breakfast. And then so when fasting, you know, we were doing like 16 hours, we would eat six or seven at night and go all the way till noon. So we would have a noon meal, and a six o'clock meal. And it weren't most of the time, but there was always still that little nagging.   Like, it'd be nice to you know, just have a meal, we tried to even supplement that a little bit with just more of a smoothie instead of having a full blown meal. So I don't know. I guess while we bring that up is, you know, what is? What is your thoughts on getting some, you know, nutrition through the smoothies, good, bad, indifferent, or just again, depending on the person and what they're needing, we can say?   Katie  32:36 Well, so let's say if you're looking at a smoothie, right? I'm gonna be like, what's in that smoothie? Because it could just be I mean, my goodness, it could just be like, fruit, and honey. And let's just let's just see what we're going to add into it, right? Or it could be like, Oh, I have, oh, no, I have cup of food and protein powder, and two cups of spinach. Right? So I think that smoothies, when they are made in a lovely balance that gives you all properties.   I'm gonna say that they can absolutely work. And so you know, and, like, I'll be the first one to say that, you will see me I sometimes will have back to back people, and on zoom with them. And I'm thinking, Oh my gosh, it's it's during my like, it's lunchtime. And so how am I going to do this? And so sometimes that's just how I'll get in my feeling. Yeah, because of situational. So I think they can be utilized. As long as as long as there's that, like, there's health properties are in there.   Roy Barker  33:59 Yeah. And I should clarify, because, you know, between me and Terry, when we say smoothie, we know exactly what we're talking about. But I think that's again, I'll let her jump in. But we try to do the protein powder of cheese is usually kale or spinach, maybe a little fruit to sweeten it up. And we're   Terry  34:17 an avocado and or an avocado and some some. Lately, we've been adding omega 369 oil, every brain health also does that do something in addition to brain health, I mean, is that help with digestion or gut health?   Katie  34:37 Yes, I'm like, Oh my gosh, your Megas happen. Yay. Go Terry. Good. Yeah, your amigos, actually, oh my goodness. They they help in so many different ways. So they do help definitely support that. Kind of like gut lining, they do support brain health and kind of keep keeps our brains really nice and spongy and all that lovely stuff. And then also at the same time to our heart health too, as well. So there's I mean, there's multiple, multiple reasons. Yeah.   Roy Barker  35:23 And we had a guest on I want a friend of the show Delia McCabe. She's actually from Australia, and is in the the research, but she was telling us that, you know, we we've taken fish oil capsules for so long, but she said that there's research that shows that they have to cook that to such high temperatures that when we take it in this oil form, it's much I guess, the balance is much better and much, much better for so we've been really working that in and then also I think you put either we use walnuts, flaxseed, or you know, some a little bit of inequality in there as well.   But, you know, we like you said, we don't live off of them. And I don't ever want to, you know, again, we always say we're not doctors, see a doctor dietician, you know, a registered dietician, you know, find somebody that's a professional that can help. But we don't substitute and say, Hey, we're doing smoothies all day. But like you said, if it's a busy day, maybe in the morning, we didn't have time to cook. That's a good time, or if lunch gets crazy, you know, at least trancing fuel for our body.   Katie  36:26 Yeah, yeah. Now, and that's, that's I say, like, I am just as much as a human is, as all of us are in this room? Well, like yeah, some days are just crazy. And you got to think about it. And if that's, if that's how that is working? And definitely, I just look at the balance part of it. And just I'm like, Yeah, okay, then it can be,   Roy Barker  36:53 well look at the two alternatives either not eating, which is never a good choice, or running through the nearest drive thru and getting something that's, you know, overly processed. So with this, we can at least troll what we're doing. And I think with the kale or spinach, and then with the mix of the protein powder, you know, I feel like it's a it's a pretty decent, we just have to watch with the fruit for me, especially because that kind of set me off a little bit. So we just temper temper that, but easily, it's pretty good.   Terry  37:25 And is there any, like, shoot, she talked a lot. And Delia did, she talked a lot about the differences and the processing of supplements, are there any that you might recommend to look into as far as more of a pure form to help us like with this omega 369 oil, you know, it's within the refrigerated section, and we're using that and we kind of cut out the the the fish oil supplements that we're taking, and now are looking at all the other ones that we're taking to as far as the way that their process?   Katie  38:08 Yeah, so I think so. Oftentimes, when something's a kind of like a fatty acid, which is what an omega three is, right? 369. That whole that whole family, so that that is going to be sensitive to heat, some of your other website, vitamins and minerals, not so sensitive to heat, right? However, gosh, this is a really tough question Terry, just because when, when looking at like, let's say like, if I'm looking at a iron ore, I'm looking at a vitamin A, then some of that kind of, let's say, like, format that it's made and might mean something different as far as not only processing but absorption.   So iron, if that's a liquid form, that's going to be much less kind of grams of of iron. And so with kind of with looking at this, or I should say milligrams of iron, I misspoke. My own my own, you know, knowledge there. But so so when looking at the processing, I don't necessarily have a hard rule of thumb unless it's like an oil based if you look at the pill, and it's more of like an like a liquidity, or it's like a capsule that's liquidity and so you're going to see that more with your kind of fat soluble vitamins or fatty acids and that family then I'm going to look for something that's like an oil, or they'll call it like buzzsumo. Typically. And so that's more of an oil base, because those are more sensitive to like the processing and the heat. Okay?   Roy Barker  40:16 That's a good rule of thumb to is the closer you can get to nature, the better because, you know, at one point they came out said, Oh, tumeric is a good, something that's good to take. And so, of course, silly me, I went out and found a tumor, you know, there was a cranberry pill that we took for a long time. And then it was like, Oh, well, it's a spice that we can buy, you know, as a spice and cook with what we know, I would assume that that's always better, the closer the pure form that you can get,   Terry  40:45 yes, ready to do the route that tumor turmeric root? And yeah, really adds a lot of good flavor. I mean, it it's flavor night and day difference.   Katie  40:54 Yeah, yeah. Well, and then also, I'll say this, too, is that, um, you know, let's just, like look at like color of like fruits and vegetables. And that's what's giving, that's kind of naming, right? Like the properties that are in there. And so you're not going to get, you're not going to get all the layers of what's going on in there, poly females, you're not going to get that from a pole form.   So So that's, I always look at it like that of like, Oh, you know, you're, you're getting vitamin C, but you're also getting polyphenols, you're also getting another level or another layer, or fiber also, which is also going to help that vitamin C, like, there's, there's more with that kind of natural part that you're getting than just that straight vitamin or straight men are, are, etc.   Roy Barker  41:55 And we don't recommend one, there's a couple different apps that we've used in the past. But, you know, from my personal opinion, that's always the best because you would be surprised, you know, I've been taking some vitamin C and you know, a couple other supplements that, you know, I've been my doctor said was okay to take. But then when you really look at the foods that you eat, when you start eating, what I would say, you know, is more healthy, especially more greens.   Now, all of a sudden, it's like you're getting all of that daily allotment of that you don't necessarily need to take the supplement or, you know, again, last night as a question. You know, if you kind of monitor that and make sure you're getting all your daily allotment, then you really don't have to take the supplements.   Katie  42:40 Right? supplements aren't meant to be what they are to supplement. Yeah.   Roy Barker  42:50 Exactly why I got so much so many and so much was because, you know, I knew I had such a poor diet, and that's what my doctors like him, not going to get you to change your diet, at least let's supplement to make sure you're getting some things to keep you healthy. But we have transitioned pretty much off of most everything. And, you know, we feel like we're getting a pretty good balance in our diet. But you know, this one that we use, man, it's a it gets down to, you know, some of these micronutrients, I just didn't even know what this was.   But the good thing is, is you can touch it, and it'll tell you where you can get it. So that's the other thing is, sometimes they give you these obscure vitamins or minerals that you really need, but things like, you know, somebody like myself would be, you know, I wouldn't even know where to find one of those if it jumped up and bit me. So, you know, some of these at least it'll point you in the right direction, but you know, eat more of this or that.   Katie  43:47 Yeah, yeah. Yeah. You know, I mean, definitely, I can say that, that, you know, supplements are meant to be supplemental, and they can be helpful and useful, especially if something's low, and we need to get that back up. Or if we're not getting enough from how we're eating, or we need extra to help. How kind of just to help, let's say like ourselves or a cellular process. Yeah. So yeah, yeah. But   Roy Barker  44:21 again, this is why, you know, we recommend reach out to your doctor to somebody like Katie who's a registered dietician, because, you know, some things counteract if you're on prescription medicines, supplements that will counteract those and then there's some things you shouldn't co mingle and some you take in the mornings and you take with meal. I mean, there's just all kinds of stuff.   But I think the other bottom line is getting to the base. Like you said earlier on some, you know, we were talking about the gut health is, you know, instead of just throwing stuff at it to see what's going to help us get a baseline and see. Are you deficient in a vitamin or mineral you If you're not getting it and can't pump up your diet, then it may be okay.   But it's, and I'm guilty, I will say I was guilty of that, you know, at one point is just like, Oh, well, I'm not getting all this stuff, and I just, you know, probably doing it way too much. But when you get back to the basics, it just makes it much more simple. You know, you're doing the right thing. And then of course, like I said, the professional help to get some guidance.   Katie  45:23 Yeah, yeah, I always think to the other thing, we we just as human beings will think more is better. And that's not always the case, either. So you, sometimes it's not healthy.   Roy Barker  45:41 For you know, like, some of the C's and DS, I think you probably just pass those through what I hear, but like, you know, iron is one that I think you have to be very careful with that. One is that you definitely don't want to step over the line. So definitely, there's some to, you know, make sure and that's the other thing, don't, we have to be honest, because we always talk about our journeys is, and I use this in business a lot is that, you know, it's like you want to go to, you want to go to Chicago, and it's like, Okay, well, I want to go to Chicago.   So I'm gonna go out my front door, and I'm gonna turn to the west and start walking. Well, if, if you're in Nevada, or somewhere, you're never going to get there. So it's just important to know, be honest with your healthcare practitioner and dietitian, be honest about really where you are, and take all these supplements in say, look, this is what I'm doing. And they can guide you because it's it doesn't help to not put it all out there.   Terry  46:43 Hey, I want to make sure that we have I'm sorry, I don't mean to change the subject. But I know we're a little time constraint. Yeah, I wanted to make sure that we mentioned that you talked about bariatric nutrition Pro. Can you tell us a little bit about that?   Katie  46:57 Yeah, so um, so my, you know, my background is is I'm a registered dietician. But I have worked with people going through bariatric surgery, and, gosh, 13 years. And so, so I definitely come from the place of being able to just look at that compassionately and thoughtfully, and so I created bariatric nutrition pro and that's, that's really for health professionals, actually, is to make sure that there's a foundation of even just moving surgery, talking about surgery, talking about unique kind of troubleshooting and needs of someone going through surgery and the surgical process.   So I definitely like to use that to teach professionals how to appropriately and compassionately approach nutrition with someone who has gone through bariatric surgery or protein, geriatric surgery, etc. And so, yeah, so I kind of have this, this couple of different hats that I that I wear, not only working with clients, one on one, and so that kind of covers, let's say, weight management, weight loss, and also bariatric surgery, gut health, hormonal health. So that's kind of my gamut there. And then also, at the same time, an expert resource for professionals as well.   Terry  48:40 That's awesome. Well, and people, people just think, you know, well, they've made the decision. Yeah, I'm gonna go ahead and do that. Very interesting. Well, it's just not that it's a huge lifestyle change.   Katie  48:53 Huge, huge, huge. And it's just, I, you know, I and I know that decision that wasn't made lightly either. So I love to just be someone's partner in kind of this, this whole health, health gaining surgery. That's what I actually really like to call it because, because, yes, okay, weight and weight loss, and even you guys approaching weight and weight loss, but really, you're trying to make health gains.   And if someone's using a surgical intervention for that, like, oh, okay, but, but we as practitioners, or you know, at least myself as a practitioner, I want to make sure that I know the ins and outs so that so I can be the partner through that really, really big decision and that lifelong decision, and I'm sure it helps so much just knowing that you don't have to do it alone. That has to be   Terry  49:52 a huge relief.   Katie  49:55 Yeah. And that's what I see actually with with a lot of my clients that who are going through this though, they'll just they'll reach out to me beforehand, oftentimes, and just say, like, I have so many questions. And there's so many like, you know, it's it's anxiety producing sometimes. And I'll just be like, Okay, all right, let's let's not getting overwhelmed. Granted, that's one thing at a time, and I, I've seen probably, at this point, about 8000 8000 people go through surgery. So I know, I know. Um, so I, I, you know, I also have a ton of experience of just like, you might feel this way, you might not, you heard this on the internet, it might be true, might not like, and just kind of that real world aspect. Part of it.   Roy Barker  50:50 And I know, we're short on time we are fixing wrap this up, I promise. But the one thing you know, one reason I haven't ever stepped out to do that is because there's a mindset component to I think that you really got to get your mind, right, because I knew somebody that they did that. And we used to have a there's a bunch of people from high school, you know, we would all get together every month or so and just, you know, sit around talking and this person wouldn't actually eat much because she had, she had some kind of a procedure, she would eat much.   But she would drink three or four margaritas. And then you know, she started gaining weight. And I started to be like, Well, okay, there's about 1200 calories in these six, it's said three, and that's like 4000 calories. You know, it's a huge mindset change. Because, you know, I guess the reality is, if you don't change your mind, and you still continue the poor ways,   Terry  51:48 you can hurt yourself even in the alcohol does not kill the calories. No, no.   Katie  51:55 No, no, I know. I know. But you're exactly right. I mean, I think with all of this too, I admittedly like there's such that mind component. And I definitely bring that into my work with with my clients too. Because it because that's really, you know, whatever we're doing is usually happening, body wise. And we're not, you know, brain is is kind of a different part of the body and it's going to, it's going to definitely message us in all different ways.   Roy Barker  52:32 up to six inches in laughter conquer the six the six between your ears.   Katie  52:39 Absolutely, yeah. So I even when it comes to surgery, I sometimes I'll tell people like, especially if I'm working with them for some time, I'll be like, oh, maybe we should pause on surgery and not meaning that it's not ever but I want someone who's going through this surgery this big when I fall train thing to really make sure that that all the all the parts and pieces are in place. Yes. So it feels like a really great process. And not a really struggling.   Roy Barker  53:14 Yeah. Yeah, cuz I guess the worst thing after going through that is to be not successful or to struggle after the fact is that, you know, that's even worse than some of the struggles that we have. But anyway, yeah, well, I'm gonna wrap this up, we could keep talking for another hour, I know that you've got to go. Thank you so much for coming on. Y'all reached out to Katie, see how she can help you. If it's just the I'm gonna let you say first, you know, who do you like to work with regular? I know, you said some things you did. But do you tend to want to work more with the bariatric patients or just with anybody.   Katie  53:53 And now I can say like, I definitely have a vast knowledge of bariatric nutrition. So I would say for anyone who is on their weight loss journey, I am happy to work with you at any spots within that one, but then also at the same time to you know, if there is that, like, oh, gosh, I internally am on the fence about bariatric surgery, then let's let's explore that a bit. Like definitely and then also I'll say like, thank god health and hormonal health and we didn't even talk too much about hormones.   Maybe another time. But, you know, within that if if just something you know, something's kind of curious or going on there, then it's been Yes, let's let's work together. Um, and I would say my, my, probably the best way to find me I should mention that is if you go to my website, which is Katie Chapmon.com so K A T I E and In my last name, C H A P M O N.com. You can schedule even just a quick kind of meet and greet call so we can find out from each other like, Hey, what's going on? And we can talk about, you know, next steps from there. That's probably the best way to do it.   Roy Barker  55:17 All right, great. Yeah, always good to reach out. Because the other thing we always suggest is you know, when you're working with any professional doesn't matter if it's a dietician, Doctor, CPAs lawyers that you have to make sure you have that connection that you really can trust and, you know, you want to follow their advice. So just reach out.   Terry  55:35 Katie is connectable. punch line.   Roy Barker  55:39 Yeah. Yeah, I know, Sherry, I'll send you money later. Thank you. We'll include all that in the show notes as well. But we're gonna let you one. One thing if you could just tell us quickly, is there a tool or a habit, something that you do in your daily life that just adds a lot of value?   Katie  55:59 Now, I, when we all kind of got shut down for the pandemic, I started this and I can say this has been a game changer for me. Every morning when I wake up, I always like I kind of monitor myself and say, like, okay, you really, really deserve to have time for yourself. Time for movement, and time for health. Because I think I kind of gotten the zone of like being it was real hard. We all know that it was real hard for a while there. And I needed for my mind to know like, Oh, yeah, okay, like instead of getting bogged down with all the things like you need to actually like you're, you're still important, you   Roy Barker  56:44 still I love that take time for yourself and take time for movement, because that's one that I have. Those are two things that I have missed out on or lost, you know, kind of lost in this whole thing. So getting centered today. I appreciate it. Katie, thanks for taking time out of your day. Thanks for your patience. I know we had some technical difficulties but we appreciate it. It's been awesome talking to you. That's gonna do it for another episode of Feeding Fatty Of course I am Roy and you can find us at www.feedingfatty.com or on all the major podcast platforms. iTunes, Stitcher, Google Spotify, we're on all the major social media platforms typically hang out more on Instagram than anywhere else. And this there will be a video of this interview will go up when it goes live as well so you can find that on YouTube. So until next time, take care of yourself and take care of your health. www.katiechampon.com www.feedingfatty.com

How To Start Living Your Best Life After 50 with Jan Malloch I realized there was a huge, huge gap in the market because there weren't personal trainers who are older, who could, you know, really empathize and whatnot with older men and women for that matter. Because, you know, you'll find older people will go to a personal trainer, and they'll be in their 20s, maybe their 30s. About Jan I'm a Fitness and Lifestyle Transformation coach for professional women over 50. I totally transformed my life at 62. I lost weight and qualified as a personal trainer specializing in helping older women to be fitter. Prior to this change, I never fully appreciated the importance of health and fitness, especially as you get older. I worked at a desk job, and was sedentary most of the time. Doing any form of physical exercise never entered my mind. I then came to the stark realization that my poor eating habits and lack of mobility were killing me. That's when I made the decision to do something about my life. The thought of ending up in a care home, sitting in the corner dribbling and being immobile really scared me. Unlike the vast majority of personal trainers, I know exactly how it feels to struggle to lose weight and how exhausting it is to be unfit. I also know how it feels to be older! All of these experiences have given me a much better understanding and empathy with my clients. I can personally relate to all of the women I work with – and they in turn relate to me. Let me ask you…do you relate to any of the following? Perhaps, as an older woman, you focus too much of your time on your work and families, to the detriment of your own health and well-being. Returning from work after a hectic and stressful day, you are then faced with trying to sort out the problems that your husband and kids are going through. A feeling of exhaustion and overwhelm often results in reaching for that wine bottle and ordering a takeout meal – just to escape from the havoc that is enveloping you. Much of the evening is spent in front of the TV. You continually make poor lifestyle choices regards your health, which leads to weight gain, lethargy and fatigue. And the more weight you put on, the more fatigued and stressed you become. My role is to stop this vicious cycle. I help older women to appreciate the critical importance of prioritizing their own health and fitness so that they can enjoy a dramatically improved healthy quality of life. Jan Malloch Website www.feedingfatty.com Full Transcript Below   How To Start Living Your Best Life After 50 with Jan Malloch Sun, 6/27 2:12PM • 53:06 SUMMARY KEYWORDS people, talking, day, walk, gym, personal trainer, weight, eat, overweight, healthy, jan, minutes, bit, work, life, age, lose, bad, adds, habit SPEAKERS Jan, Terry, Roy Barker   Roy Barker  00:07 Hello, and welcome to another episode of feeding fatty. This   Terry  00:09 is Roy, this is Terry. So   Roy Barker  00:10 we are the podcast that we're chronicling our journey through getting healthy can include, you know, our diet, what we eat our exercise, and of course, we have changed in, you know, talk a lot about mindset these days. So well, on our Tuesday releases, we usually have professionals, other people that are in the industry.   And then on Thursdays, we have been releasing, you know, kind of our personal stories where we are in our journey. And we've been talking a lot about diabetes, just because that is something that I deal with a lot. So anyway, without further ado, Terry, I'm gonna let you introduce Jan   Terry  00:50 Jan Malloch is a fitness and lifestyle transformational coach, for professional women over 50. She worked a desk job and was sedentary most of her life. She has a varied background, work and education. And is she is a coach. So, Jan, I just would love for you to, we'd love for them to hear from you as far as your background and how you found yourself in this position.   Jan  01:21 Well, I mean, certainly, I mean, I qualified as a personal trainer about three years ago, that was when I was 62. So doesn't take a mathematician to know I'm now 65, right?   Terry  01:31 Where you would have to help me with.   Jan  01:35 But I tell you how my journey started not because, you know, as you'd said, I'd always been sort of, you know, sitting in an office and all the rest of it. And I really didn't care too much for fitness or going to the jammer. And that because, you know, when you were younger, you didn't really bother, you know, because everybody's everybody's fit, everybody can do what they need to do and all the rest of it. But as I was getting older, FM certainly when I was in my early 50s, I thought I'm gonna have to watch you know what I'm doing, you know, health wise.   Now, my parents, and I have to say this better my parents, both of them died in their 50s. Yeah. Which was not good. And the thing was that both of them died because of their own poor lifestyle choices. That was that they both drank to excess, and they smoked to access. And they really just did not look after themselves. So my father, he died when he was 54. My mother was 59. And what I discovered was really, it was a case of Do you know what I'm now 52.   I don't want this to happen. Yeah. So basically, I stopped drinking, I stopped smoking. And that was that. But as the years went on, I found that I was still putting on weight. And I thought, you know what, I'm gonna have to do something about my weight. Because as we know, weight problems now are pretty well, as bad as being a smoker. In the olden days, if you don't realize how bad it is. So what I did was I started to lose weight.   And what I did was, I thought, you know, what, I really need to, you know, get some exercise, go to the gym, and all the rest of it. But again, I joined gyms before, but you know, you pay your monthly membership, you never actually go, but you feel as if you've done something by paying   Terry  03:33 for it.   Jan  03:36 So, you know, I got and I got this idea of what I could do is, if I really want to sort of try and get myself to go to the gym, they actually had a they had a volunteer program, and it was an actually aging Well, it was called. And it was noted to help people over 50 to be you know, Fisher. And I thought if I volunteer for this, this might encourage me to go to the gym. Yeah. Now, of course, the thing was, I didn't know what sort of volunteer work I'm going to do.   Because I thought, right, I'll meet with this woman and she'll say, Well, how about Chang can fix our computers or we can do a bit of receptionist work or something of that, you know, something that was more based on what I had done before. But she, she sort of talked to me and she said john, do you fancy training to do seated exercise for frail older adults? And I thought, Oh, I could do that. So that's where I started on my fitness journey.   And then I thought, right well, what I'm gonna do is I'm because I'm just beginning to lose weight because of, you know, the the exercise I was doing, and I thought, let's become a gym instructor. And then when I became a gym instructor, they said to me on the course john, you need to be a personal trainer. That's what you need to do. And that's what I did. And then I focused on older people. But the thing is that I So I've lost track of what we were talking.   Roy Barker  05:06 Now you were just talking about how your, your path to becoming that person, you   Jan  05:09 know you well, this is it? Yes. Basically, I think I'm really, I think it's a case of whenever you get opportunities, you don't know where they're gonna go. And what you want to do is grab hold of those opportunities. Because obviously, if I hadn't have gone along to volunteer with the gym, I would probably still be sitting in an office somewhere still overweight, not looking after myself.   Terry  05:35 Yeah, new opportunities just breed possibilities for new life.   Roy Barker  05:40 I mean, exactly, exactly. You have to be open to them. That's the main thing is we have to be open and willing to take that chance willing to learn,   Terry  05:48 willing to learn Yeah, no, I   Roy Barker  05:50 think that's awesome. You know, we, I think a couple things I was writing down while you were talking there is that, you know, sitting is the new smoking. And that's why, you know, so many of us now are tied to a computer, and then then a lot of people that made a transition from working in an office to working from home.   And it's, it is hard to realize this, and this is no lie, that working at home, if I don't make an effort to actually do something else, I can usually end up the day with maybe three to 500 steps total, you know, walking from the bedroom, bathroom, desk, kitchen, desk, back to the bedroom. And that's it. And so, you know, I think it's just become more Paramount that we have to actually be conscious of this. So we can take that extra effort to do things, you know, get up because it's going to catch up with us.   Either orthopedically, you know, setting on our hips and our back and everything else or the weight that we've gained, because I'll have to say I've put on a few, you know, COVID pounds myself. But we really have to make that effort to say we've got to we got to move today, because it really doesn't matter how eight how old we are. It's gonna catch up with us eventually. There's just no.   Jan  07:12 It's interesting to Roy, because you were talking about, and it's funny how this has now come into our language. COVID pounds, that's now a part of our everyday language, isn't it? But the thing is, there are a lot of people who they've actually taken advantage of the situation and they've actually become better. Oh, no, because, you know, they're working from home. So therefore, they don't have all this commute and all that. So they might have a bit more spare time. So they are looking after themselves. But I would say the vast majority of us aren't. We've everything slide.   Roy Barker  07:48 Somebody was telling me that, you know, they they say they called the COVID-19 that they not team pounds I put on my wall. I'm an overachiever. I have the COVID 38. Because I think probably I've doubled that for sure. But it's uh, you know, our gyms were shut down for a little bit. And that, you know, that, you know, a lot of people catch me like, Well, you know, you don't have to work out to lose weight.   You know, it's all 80% your diet, which I get that, but for me personally, I think they're all intertwined and tied together that, for me to feel good. And for me to, to be able to walk by something that is not healthy. I need to be moving and feel healthy feel like I'm doing because if I'm just sitting around the house not doing anything. To me, it's so much easier to eat bed.   Jan  08:41 Well, the thing is, exercise isn't just for trying to lose weight, exercise, it's just to stay healthy. That's the important thing is   Terry  08:50 important for mindset, important for mindset, right? Isn't that and   Jan  08:55 what is it? Well, this is obviously, in this COVID thing. I mean, a lot of people are suffering from really bad mental health issues, stress, anxiety, all the rest of it. And the thing is, if you're locked away in your own house, in those four walls, you're going to get really feeling low, you're going to feel depressed. But if you can just go out and at least have a bit of a walk out in the fresh air. Think about things, you know, just even look at a tree and say, Wow, that's amazing. You know, I couldn't build a tree. You know, things like that, you know, it's just to focus in and really start appreciating what you've got out there. That's the thing.   Roy Barker  09:36 Yeah. Yeah. And for me creativity, you know, like I do a lot of, you know, problem solving. So if I get kind of jammed up or whatever, it's amazing just going out and taking that 15 minute walk, how it clears my head. And it also, I guess it kind of sparks my creativity because not only I'm working on but Luckily for Terry, it gives me a chance to think about other ideas for her to implement. He's like, I gotta go walk with you. So I can talk with you. So you don't think it's   Terry  10:10 a great idea. Think about all these other things that he wants to end.   Roy Barker  10:15 But, but even going with that, with that theory that the other part I think that troubles me is I love to go to the gym. But when I go to the gym, I love to stay for two or three hours, because I like to do some cardio, I like to do the weights. If they have a punching bag, or you know, do whatever, just a little bit of everything. And but sometimes you get in this this rut of Well, I don't have two hours to go spin. But yeah, it's not really about that. I mean, I have to refocus and say, you know, what, if I could just go get 15 minutes in two things. It's 15 minutes, I'm moving, but it's 15 minutes, I'm not sitting in front of a TV eating something that I shouldn't be eating.   Jan  11:00 Exactly, yes. Yeah. Yes, it is. I mean, obviously, if you're trying to get out of habits of, you know, I mean, people say, oh, what I do is I sit in front of the TV, and I eat all this junk food and whatnot. And they'll start saying, Well, what could I eat instead? well forget about eating altogether. Think about what else could I do? That's the important thing.   Roy Barker  11:25 Yeah, being in motion. And, you know, we think that we've talked about, you know, we talk pre show about some other stuff, but you know, about the, you know, my watch that I'm wearing now, cuse me to try to get 250 steps in every hour, instead of waiting, you know, to the end of the day, because we've talked that, for me, it's easier to commit to.   I can get up for two or three minutes, every hour to take a few steps. versus if I wait and say, Okay, I'm going to the gym or even get out in the neighborhood and walk tonight. So many things that can come up between now and tonight. Like, don't feel like it anymore. Maybe it starts to rain, you know, a million things, but we need to that little incremental stuff, it really adds up and is probably a much better plan. Would you say?   Jan  12:17 Oh, definitely. I mean, it's amazing how many excuses you can come up with, not to do particular things. Especially I mean, if you're talking about an hour or two hours, that's a huge chunk of your day. But if you knew you were just getting up from two, three minutes, even five minutes, it's no big deal. You know, you can do it. it's manageable. That's the thing. I think a lot of people when they're saying, oh, I've got to do all this stuff, I've got to go to the gym, and I've got to dedicate hours and hours and hours. No, you don't. You've got to start somewhere. And always start small, and do things that you enjoy doing. That's the important thing.   Roy Barker  12:57 Yeah, yeah. And we'll kind of keep on top of that consistency. Because, you know, if you will do those small things every day, over a length of time, you will start to see the compounding effect of that. Whereas, you know, if you make a commitment to get up and walk for a couple minutes for a day, you're not gonna see much effect of that. So that consistency factor is, and that's hard. You know, that's hard. that's usually where we fail with a lot of things is, we can do it for two or three weeks.   But it's trying to make that mindset change to where, you know, this is a life style change, this isn't permitted thing. And I think if we, I may, I'm gonna ask this as a question. But if we try to visualize the change that we want, in the incremental steps, not in this huge package, it makes it much easier for us to achieve, you know, what do I actually need to do today? worry about that knot. I've got all this, you know, I want to do all of this within a year, but you know, maybe what do I need to do today to be held   Jan  14:03 up? It's really a case of you break it all down into tiny, tiny chunks. That's it, you know, so, you know, don't be sort of thinking, right, okay, in a year's time, I want to lose 100 pounds in weight, something like that. I don't think that's way too big a goal to be looking at. What you want to be doing is saying every day, Well, today, I'm going to eat more vegetables. I'm going to forget that cake or whatever. And I'm going to keep doing it. And you know what, before you know what, you've actually lost that 100 pounds without really having to sacrifice too much in your life. That's the important thing. Yeah,   Terry  14:43 read there. I'm gonna I'm gonna remember that. Forget the cake. I'm gonna keep saying that's gonna be my mind. From now on. Forget the cake.   Jan  14:53 Well, you know one thing you know, it's very easy nowadays. You go into the supermarket and everything's there. And not only Is it there? But, you know, they're making it so cheap, you know, for all these, this junk food is just so drastically cheap, it's ridiculous. And you go and buy it, they're even thinking, and you know what? Well, let's reverse this try and say, Well, if I want a cake, then I'm gonna have to buy the flour, the eggs, the milk, I'm gonna have to find your recipe, and I'm gonna have to bake this, you know, think about that. Yeah. And then at least it's a bit of effort you're having to put in, rather than just reaching into the cupboard and eating.   Roy Barker  15:33 I don't think about it in those terms. But you're right, it's so easy for us to eat bad these days. because like you said, everything's ready made.   Terry  15:41 Yeah. All together, you don't have to, you don't have to use your time to do with the prep work.   Roy Barker  15:47 Yeah, or the drive throughs. You know, we were we were talking to, you know, another young man this morning. And that was kind of what he was saying that, you know, he plays in a band. And when he left, he had a long drive home. And he said, he always had to go by a particular restaurant with the drive thru. And it was very easy for him to pull in. And then it was kind of like, satisfying his boredom while he had this long drive. And he said, you know, eventually, he could see that, that started taking a toll on him.   Jan  16:16 And that was definitely a habit, because what he would have been doing is in a particular part of his journey, he would say, Oh, I'm just approaching this driving, which we will not name. That's just approaching this. So your mind then says, okay, right. That means you have to buy this, and we're going to have to eat this. And so the habit soon came into to action, whether he was wanting it or not, it was gonna happen. Yeah,   Roy Barker  16:44 yeah. In the intro, I taught I've begun to mention this more is that, you know, we started out this talking about changing some of our eating habits, and then like, trying to get consistent with our Yeah, be more consistent with the exercise and things that we did through the day. But we've really migrated to mindset because, again, you know, some things that you've mentioned, like having the big 100 pound goal in a year, it's daunting.   And if you think about that, it makes you want to go eat something, whereas you think about, I just need to get these steps in, you know, in sometimes maybe we take it minute by minute, if I got a couple minutes, I need to get some steps in it's better than eating. But the mindset portion of this very important, not only to get started, but then that sustainability as well.   Jan  17:34 Yeah, yeah. Yeah. I think actually talking about that, you really need a good, good reason why you want to lose the weight. That's the thing. Yeah. And it has to be an internal thing. You have to, you know, do this for yourself, you know, you there's no point in your husband and wife, or whatever, saying, Oh, you know, you're getting all fat, you've got to lose weight. That's not helping you. Because you're not you haven't bought into that idea. You've got to buy into it.   And you've got to list all the reasons why you want to lose the weight. I mean, for instance, I mean, I did lose 70 pounds, but I'm sure you're thinking well, I lost 70 pounds, because I want to be healthy. I've got two young grandkids, I want to be able to be at their weddings, I want to be able to dance, their weddings and all that. So health is absolutely crucial for me. So what you do is you find that if there are any sort of weak moments that you have, what you do is you just remind yourself of these flies, and that keeps you going.   Roy Barker  18:41 Now I will say Terry is very slender, and very nice figure. But I have not lived this long by being dumb and saying, Hey, honey, you've got to put on a few pounds. Maybe you need to hit the gym over there. Something like that. Yeah,   Terry  18:55 I say it. It's one thing, but I might have to whack you over the head find me very well,   Roy Barker  19:03 I am somewhere.   Jan  19:04 Interesting thing is, and this happened to Oh, this was a good 10 years ago or so that my husband said, john, it's this since when I was big. And he said, john, you know, why is it that you whatever goal you set yourself, you can achieve it. But you're still so heavy. And that actually set me on the road to thinking I'm gonna prove him wrong. So now this doesn't work with everybody, but it certainly worked with me. I thought I'll show him I will. I'm gonna go and lose this weight. You know?   Terry  19:39 Isn't that something? Oh, I love that. I mean, I you know, and I have not. I carried probably for about 1520 years I I carried a good amount of weight and about three years ago. I start I mean made myself go work at a farmers market? out, I wanted to be paid to go be fit and go do exactly, you know, I wouldn't get paid a lot, but I knew that something had to motivate me to do it. And I needed to do it. So I was able to lose at like 8590 pounds.   Roy Barker  20:18 Wow. Yeah. And she you know, every day she would, I don't know, you probably got a minimum of 12,000 steps. But you were, you know, bending over lift and stuff move into it. You know, it's just constant motion all day long. Which That's awesome. And you were you are getting paid to be fit?   Terry  20:37 Yes, me Yes, fit. And then I had a goal, I figured out a way to make it hat and I didn't think about I've just thought about I wanted to be fit, I wanted to lose a little weight. I didn't think about the overall picture, I just these little steps. And that's exactly what happened. Oh, it's just clicking. It did. Yep.   Jan  20:57 Yep. So you found the solution. That's the thing, don't be focusing on the problems. And I think a lot of people just focus on problems, what you want to do is come up with a solution. That's the idea. And you achieve that really well, without having too much of a stack base, and even got a few pennies at the end of the week as well.   Terry  21:18 A few, very few, but I got so that was the main thing.   Roy Barker  21:23 The Um, so starting out, everybody is different. And this is one thing that we talk about frequently is that, you know, if you're going to work with somebody, if they say, hey, I've got this great plan that's worked for 50 other people, that may be a little bit of a red flag for me, because I want somebody to ask questions to try to make, you know, like, I don't like to run, I don't mind walking the weights and all that, but I'm not much of a runner.   So if you came at me and said, Hey, the great solution for you is run 10 miles every day or something. I mean, I'm not make it for a day, but that that's gonna be it. So how do you start out? You know, if somebody was to ring you up and say, Hey, I'd really like to work with you. How do you start out with that?   Jan  22:08 Well, really, it's it's a case of obviously asking a lot of questions. I mean, obviously, you have to get to know the person first. Because you have to build up that rapport, where you know, that you will work together? Well, because remember, I'm basically taking responsibility for helping them to be healthier. Yeah. And they have also got quite a responsibility to do what I'm asking them to do. That's the thing. So the thing is, as you were saying, right, everybody is totally different. Everybody's got different goals. Everybody's got different requirements.   So it's really a case of right. What do you actually want to achieve? Yeah, let's see where you are. This is point A, let's see what you want to do at point B. And let's see what we can do to make this happen. Yeah. So then, yeah, as you say, if somebody says, There's no way I want to do any running or anything, so therefore, you obviously wouldn't get them to train for the marathon. That's it. Right? Whereas a lot of people would say, Oh, that's the only way to lose weight is to run a marathon and things like that, well, that's a load of nonsense, you know.   So you have to finely tune it to that particular person and their needs. Because Do you know, exercise if we can start thinking about this as more like play because obviously, as a kid, you were out playing all the time, and you enjoyed it, you were physically active, because you were playing, you did what you enjoy. So this is what you want to do with exercise, trying to think of it as more like play, and you're wanting to do what you want, not what you're being told to do   Roy Barker  23:47 right now. Yeah. And you can flip that switch by instead of the oh my gosh, it's time for me to go to the gym, I have to go again. We we should turn that around and say, You know what, I get to go I mean, because it's if you think about other people who are in worse physical shape, or may have even died from not being in good health, it's actually a privilege that you can actually go and so kind of flipping that switch was is exactly the right way to think about that.   Jan  24:17 Wow, that is brilliant. I've got your number now. Wow, I mean, that's it because you'll say Well, hold on. I can go to the gym because I can I physically can go to the gym. That's right.   Roy Barker  24:32 Yeah. When you get to be a certain age like myself, it's uh, you know, you look around a lot of people that haven't made it this far or that are in so much worse, worse health, that just can't they wish they could and then here I am perfectly healthy and think that it's a chore that I have to do so. But also talking about the, you know, selecting somebody to work with. It's good to have this trust because you're going to ask me to do things that I need to have this trust and a connection with you.   To be like, okay, she knows what she's doing and not be resistance and put up like, yeah, you know that fuss with you about, Hey, I just need to do what I'm asking I'm gonna get an outcome. And then also you have that cheerleader, the accountability and that you know, because there are going to be days that even the most active person is going to be like, I'm tired. I don't really feel like it. But that's where you can kind of be that the voice of reason. therapist, yeah,   Jan  25:31 yeah. But yes, you meet, you actually need that accountability. I mean, I have my I have a personal trainer. Now I only trained with him once a week. But you know, a lot of people say, you got a personal trainer, you are a personal trainer, you could just make out of your own workout programs to go along to the gym and all that. And I say, Well, I'm not necessarily wanting to go to the gym. That's a problem.   Yeah, right. But if I know, at half past two and a Monday afternoon, I'm seeing my personal trainer. Well, I think of myself as being a reliable person. So I don't want to let him down. I don't want to let me down. So therefore I go. And the thing is, once you're there, it's brilliant. And of course, obviously, he builds up my confidence and all the rest. And, you know, you'll say, Oh, well, I want you to look this certain way, you know, this week? And you'll say, you'll say to yourself, no, I don't know if I could do that. But he'll say, Oh, yes, you can. And before you know what, you have actually done what he reckons you can do. That's great.   Roy Barker  26:36 Yeah, no, that's a good point that, you know, even trainers have to have trainers, because it's like a, you know, a barber, a barber can't cut his own hair. And then, you know, with warriors, they say any lawyer that tries to represent himself has a fool for a client. So you know, it only makes good sense that you know, that we all need that help. And that encouragement no matter what position we're in. Exactly, yes, yes.   Terry  27:00 Yeah. And I don't like I mean, I, I have never had a trainer or coach or anything. Maybe that's what I'm, I need one. But I don't like to be told what to do. And there's a fine line there. Right? I don't they don't tell you. They encourage Yes,   Roy Barker  27:17 I strongly. Yeah, the nice thing about the trainer too, is I had one that actually came to the house. So you know, there was no escaping this guy. Because if I was on the phone talking with somebody, and he like did a little Knock, knock. If I wasn't on the door, immediately, he was like banging on the windows, like, I know, you're in there, you're not I'm not going away. But he really made sure that I got this. And that was the beauty of having him come to the house is I didn't have to make a decision to get a car and to drive somewhere.   And the other cool thing about it is, you know, kind of like you do It's like he wasn't just standing, we weren't going to a gym, and he was standing there counting reps on a machine working on. I mean, like he personally designed. We're, you know, kind of odd stuff for me to do you know, if we worked with the big one of those big old bouncy balls rolling on it, and they had some other things that he would bring in the house. And it just just wasn't routine. Yeah, yeah, not the same thing every day. But it was also like trying to work on building core, as well as extremities, but not just, you know, going in and saying, Okay, give me 10 you know, give me 10 on the arms and then one.   Jan  28:32 Yeah, that that's interesting. Because my, my personal trainers like that, he will always give me a variety of different things to do. And, you know, I remember when I started with, and this has been 18 months ago when I started working with him. And I said to him, are you going to tell me what we're actually going to do today? You said no. Good answer. I told you what we weren't gonna do, you would probably just walk out the door.   Roy Barker  29:02 Yeah, when I would hear my god drive up, I'd look out the window and see what he was getting out of his truck that day that we're gonna have to go through. But yeah, it's important because it's the again, we're looking for that consistency, you know, taking smaller steps. And that's the great thing about asking the questions, finding out where I am in this journey, you know, am I overweight? And have I been active because then you can design something to start me out slow.   And I think one one thing you talked about with some of your clients that are especially that are aging, some is one of your assessments is like how many times can you get up and down out of a chair, which is impressive. Yeah. Because the you know, no matter what we're all at this. We've all got something especially the older we get, we all have something that may be a little bit quirky about us that, you know, maybe bad hip, bad arm or whatever, but that allows that kind of personalization of what we're going to do.   Jan  30:00 Yeah, I think actually, although, you know, you're talking about sort of, you know, if I were dealing with older people, which I tend to do, but remember now, people in their 20s 30s can be extremely overweight. Yeah. And they might as well be in their 60s or 70s. Because of their lack of mobility. That's the thing. You know,   Roy Barker  30:22 are you seeing a lot of that? Oh, yes, yes. Okay. You know, now that you mentioned it, I think I did read something not long ago about that. They, they're kind of worried about this being an epidemic of the younger people being overweight and then having the diabetes as well.   Jan  30:40 Well, this is what they're saying. Because you think about it, if you have a whole load of young younger people who are totally overweight, who, who are going to be our policemen, or firemen. Yeah, all these jobs that need you need to be physically fit to do and it really is really worrying, you know, when you think on it, because we've got, and it's the same boat in the States or Britain or wherever you are, two thirds of the population is overweight or obese. Wow. And that only means we've only got a third of the population that are what would be classed as healthy enough to do physical dopes? Yeah, yeah, we   Terry  31:21 need those youngsters to stay fit and in shape, so they take care of us. I mean, we need to be fit, we're gonna be so healthy, we'll be looking at that. Right, we're gonna have to do it ourselves.   Roy Barker  31:36 A great time in life. For me, because I grew up in the age of, you know, you went outside and you had a rock and a stick. And that was how you entertained yourself. Today, you know, we rode bicycles, we played football by you know, just like pickup games in the neighborhood. But it was constant activity. We didn't have a video game. I think in the end, my later years maybe Pong came out but it you know, we had little things that slid up and down. But you know that I got pretty old after a while. But, you know, swimming, we always had places to go hunting, fishing. I mean, goodness, we were just it was constant activity.   And then, you know, that's one thing that really hurt me when I got to, you know, be in my 20s settle down, start having a family and a job then, you know, all that went away. And that was kind of when I started adding a little bit of weight. But you know, the good news is now I've kind of transitioned that we have all this technology at our hands and we can talk about that a little bit but unfortunate some of the other thing was the freedom to be on Rome. Our parents didn't really have to worry if we were coming home sometimes they more were worried that we make found our way home,   Terry  32:48 which is by darn by the time the streetlights Come on. Just get home. Yeah, but you know, now finally now. I   Jan  32:55 mean, you're talking about you know, how it was before I took my two I've got a grandchild, I'm sorry, two grandsons. One is age two, one is age six. Oh, and what I did was, and a lot of their time is spent in front of screens. That's it. But I thought one afternoon, I thought no, we're going to go out. And I'm going to show them just as I did when I was a girl, how to make bows and arrows. Yeah. So we literally went out.   And we chose the sticks. And I brought the twine, and I had my my pen knife thing and all that sort of thing. And we made bows and arrows. And I tell you, we were walking back. And every person that we came across, my grandson would say we've just made our own toys, and it didn't cost us anything.   Terry  33:46 Oh, that's awesome.   Jan  33:47 Yeah, that was so that's bringing the true value of what it was when we were kids, you know, because we had to make our own entertainment. You know, that was it?   Roy Barker  33:56 Yeah. And, you know, just like us. You know, we even rode our bikes to and from school, or we walked, you know, there was usually a bunch of us, but you know, like my kids, they weren't allowed, you know, things that changed enough by then that they weren't allowed to just do that by themselves. Now, if I had a day off, and I could ride over there with him, then somebody would come pick, pick us up, you know, pick up the bikes, but, you know, the world has just changed so much that that.   So it's just not an option for a lot of kids, single parents, I have to work a lottery, families working a lot just to survive. And so and then, you know, we've got the digital screens to entertain them, you know, at that age, so I guess it could, I guess it really could be a big problem.   Jan  34:41 Mind you, when you talk about the 50s and the 60s, we had what we still have television, and they were worried about that, remember?   Terry  34:49 Yeah, yeah. Well, and we were there remote controls to we were an old time Yeah.   Roy Barker  34:58 Yeah. Yeah. So now we've made it That's how we got fit. So now we've made a screen that travels with the right. Price, right? Yes, yes. Well, um, so, I guess, one, let's talk about that instance for a minute is that, you know, so what do you suggest for somebody that is way, way out of shape? You know, maybe overweight? And maybe he hasn't been that active?   I mean, kind of how do you start them off, where you can, you know, not run them off, because you got, I guess that's a challenge that you have is that you have to set something up, to help them out where they're bettering themselves, but not overload them where they just give up?   Jan  35:42 Yeah, that's it. Again, it's all about starting small, you know, you'd say, I mean, again, it depends on how old the person is what how much weight they're carrying, because a lot of people might find walking three or four minutes is more than they can handle, you know. So basically, what you're saying is, you know, just get up out of your chair, just walk around the house, Tibet for as much as you can, that's the thing. It's all about getting moving.   That's it. Now, there'll be a lot of people who are more than fit enough to actually go and have a good half hour walk, you know, but they choose to sit on a couch all the day, you know, but it's the case of just let's just see how you can do it. Even if it's 10 minutes spurts, just get up and then once you start this as a habit, you are going to feel the benefits, and therefore you're going to keep wanting to do it. That's the thing.   Roy Barker  36:38 Yeah. So what was it?   Terry  36:40 I'm sorry, I was just gonna say, What do you have? Do you have something that you say to them, that makes them more confident that they can achieve their goals, their, their small habits, their larger habit? What would you do? Again, it   Jan  36:57 depends on who the person is. But, uh, you know, again, individual, that's the thing, you know, you know, so that's, you know, again, I don't have a cookie cutter answer for that, because I know, we don't deal with cookies.   Roy Barker  37:15 I shouldn't be dealing with them either. But every now and then I do.   Jan  37:20 Yeah, really, it is. It's really a case of motivating, encouraging, trying to persuade, if you like, you know, talking about you know, you will, it's probably sounds really hard, but you really give it a try. Let's see, you know, you really will feel the benefits, you   Terry  37:37 know, you'll be surprised at what you can achieve, you know, yeah, exactly. When things get out of their reach. And then they start doing   Jan  37:45 again, we're talking about the mindset because somebody is closes their mind off right away and says, No, I cannot do this. You know, you have to sort of say, You know what? I bet you I bet you could, you could?   Roy Barker  37:58 Yeah, yeah. And yeah, and they have to really believe that or, you know, it's like pushing an elephant up a set of stairs, if they don't, because they've got, you know, I'll speak for me, I have to buy into the process that this is good for me. And this is what I want before. I can take anybody else's advice or any direction from that. But one thing I was going to ask you is like, Why do people come to you?   Or what do you think, is the most reason that people tell you? Is it because I don't look good? In my dress clothes, or because my clothes are tight? Because I walked up the flight of stairs and had to stop and huff and puff before I could walk up the next slide. What do you see that most people tell you why they come to you?   Jan  38:44 Well, certainly, everybody who comes to me is because they're overweight in some, some shape or form. But do you know what it's the main thing is because they lack of energy, they don't have the energy to do anything. Yeah. And the thing is more junk food you eat, the more energy is sapped out of your system. And it's funny, a lot of people think that the more rubbish but just the more you eat, the more energy you'll have. totally opposite. totally opposite. And a lot of people think the more I move, the less energy I'll have. Again, it's a total reverse.   Roy Barker  39:22 Yeah, because there are days when, you know, I start dragging, and if we will get out and just go for a little 1015 minute walk. It just really seems to perk me up. I come back just a lot more energized and ready to sit down and get after it.   Jan  39:36 Yeah, it's a lot of things are it's totally counterintuitive. You know, you think the more physically active I am, the more exhausted I would become, can be off in the desert, you know, totally different. Or the more I the more energy I'm gonna have no opposite.   Roy Barker  39:52 Yeah, and we talked a lot about the balanced approach. And I used to have a sign hanging over my desk for a lot of years that I had. Of course, you know, eat rot. But sleep is huge. And sleep is something that I found is the biggest catalyst for me to go totally off the reservation that you got to get that sleep. Because when I wake up feeling a little bit like that, then it's like, you know, you do what you say you try to go eat for that quick pick me up, which, to me, it'll help me for about 1015, maybe even 30 minutes, but then you get that crash, you know, an hour or two later, you start losing it.   Whereas, you know, getting the sleep. And the other thing is water, I don't drink water, and then breathe in deep. I'm a shallow breather. So those are things that you know, we tried to do too, because getting that oxygen in is refreshing. And you know, I've had actually had people comment on that. If you're doing something well, yeah, I'll be like, one of them. The worst one was we were at a, we call those a painting paint, you know, they have the painting instructor at the front of the room. And yeah, painting and I'm sitting there painting.   And this lady walked by the instructor after she got us going, she walked by I said, It's okay, if you take a breath. And that, you know, obviously she could tell from wherever she was that I wasn't breathing. But if I do I find that, you know, not only the stress full, but concentration, if I'm really concentrating, you know, so you just need to make yourself stop. There's all these little things, I think that help us, we just have to   Jan  41:32 And this is interesting, because you're talking about increasing your amount of sleep, talking about breathing, these are things that cost us nothing. But we have to be more aware of what we're doing. And we have to be looking after ourselves. That's the thing. I mean, a lot of people they live very, very stressful lives. And of course, the thing is that the less sleep you have, the more stressed you're going to be. And you know, it's funny, because people will say, Well, I'm just going to fight on regardless, I'm just going to keep working, I'm going to keep working even though I'm really tired. But your productivity levels just absolutely love.   Terry  42:08 Oh, wait that way I was going back.   Roy Barker  42:11 I wish I could attend just doesn't work. Was that gonna turn Terry's headphones off right before you just had me we've just had this conversation over the last a few days a week or so like, Oh, my gosh,   Terry  42:26 repeat, repeat, repeat, rewind. But   Roy Barker  42:30 it's very important, you know, to try to wrap all these things together, they just because they're so interdependent. And, you know, we talk, we have another show the for kind of the aging and caregivers. And this is something that we talk about on there a lot is that self care, because you can't help anybody else, if you aren't at the top of your game.   And then it's like, it's like emergency responders, you know, the fire department, when when they go in to a dangerous situation like a drug lab or shooting, you know, they're always told, well, we need to make sure it's safe. Because if you go into a bad situation, now we've got to come find somebody to help save you. And it's kind of the same way in our health if we have to have we can't look after other people in our life, if we have to have somebody looking out after us.   Jan  43:19 Yeah, yeah, I think this is the thing that people as you know, we do tend to look after other people before we look after ourselves. And we really have to, you know, just sort of get a grip and say, No, you have to start looking after yourself. It's you that's responsible, you know, responsible for your own health. So and once you know that you're going to be healthy, then you can help other people.   Roy Barker  43:47 Yeah, kind of like the thing in the, the airplane to you know, put your mask on first before you start helping everybody else. And I think it's, it's very true in this in this health arena as well. You know, we have to, and we just want to live our best life and we can't live our best life if we're not feeling the best. And then, you know, one thing we've talked about before as well is that, you know, I'm get to this point, I worry about what am I gonna be like in 1020 years?   Because I think if you go into older age, not as healthy as you could be, you really set yourself up for some things to go bad. You know, yeah. And I don't think anybody wants to be, you know, a burden to your family or to your loved one that somebody has to take care of you so that I think that's really something that over the last two, three years that has really sparked me to take   Jan  44:44 this thing because it's not only life expectancy, it's healthy life expectancy. A lot of people are spending 20 sorry, a fifth of their lives being unhealthy, you know, they might live To be some in the 80s or whatever, but if you're talking about a fifth of your entire life just being unhealthy, yeah, that's not helping anybody. Yeah.   Terry  45:10 Yeah. No. And I think the ultimate goal? Well, I don't know, I think everybody's ultimate goal is to help each other I think, yeah. Especially family, for sure. But as a community, so we can all be successful and lift each other.   Roy Barker  45:24 Yeah, we started talking. And one of our things we talked about a little bit is not outliving your health. And that's unfortunate. So many times we do that, you know, it could be we have a good mind, but our body doesn't work. And you know, you think about that, what, what kind of a sentence is that? To have a mind that's well working, but you can't you don't have a body to get up and do things or, you know, vice versa. A lot of times now, the, you know, we well,   Jan  45:52 you know, I, it was a lady I'm speaking to and this was so sad the story because she had the, you know, been both The couple have both worked and all the rest of it. And they had this dream about when they retired, you know, they would go and buy a house in this. I don't know where it was, but they wanted to buy a house in this particular place. And they had enough money and they bought the house. Yeah. And of course, all they had all these plans, what they were going to do in their retirement. But in the meantime, they had actually put on so much weight. While they were working that yes, they managed to buy the house, but they could not do any of the things that they had planned to do now.   Terry  46:35 Yeah, that's, that's amazing. I mean, I would hate hate to be in that situation, but you just don't, you know, you got to think you have, like you said earlier, you have to be more self aware of what's going on. So   Roy Barker  46:50 you can address it. Yeah, and we challenge people to start earlier, because when you're in your 20s, and 30s, maybe even 40s, you don't think about it a lot, you know, you're you can, you can eat worse, and it not affect you as much. But then, you know, it's this compounding effect that we've talked a little bit about that, you know, all these bad habits start adding up. And then when you get to be a little bit older, it's hard to break these habits and make a switch.   And sometimes, already, you know, like the diabetes and things, sometimes we've already became ill or you have a disease that we can't turn around or you know, it has negatively affected us in some other way that we can't recover from that. So, you know, get started early think about these decisions, because they're going to live with you the rest of your life. Exactly. Yeah.   Terry  47:39 And tomorrow minute. I mean, tomorrow may never come Don't put it off. Yeah, yeah, exactly. Sound like a commercial.   Jan  47:47 Well, the thing is that so many things nowadays, you know, whether it's diabetes, or heart disease, or whatever, a lot of it is, it's within our control. Yeah, if we can look after ourselves, you know, it's not like COVID or something like that, which you really cannot control, you know. So it's really our own lifestyle that makes what the quality of our life the end of the day.   Roy Barker  48:11 Yeah, I think go to a doctor and get checked out. Because just like myself, I just happened to find out that I was diabetic, and I wasn't that bad off. able to catch it soon enough. But it was an accident. I didn't think you know, wasn't feeling sick. And, you know, we had another guest. It's been quite a while. JOHN, I can't think I can't Alaska Cove Alaska, he he had a really poor diet. And he actually passed out, you know, at work from a diabetic coma, I guess and was taken to the hospital. And so anyway, just   Terry  48:43 don't even know he I mean, he had no idea that he had diabetes.   Roy Barker  48:47 I think his blood sugar was what in the four or five hundreds and anyway, yeah, it was something that he was able to catch and turn around. And but again, if you go to the doctor, find this stuff out in free screenings, you know, we're going to talk about that. We went to a free screening with something, but there's all kinds of things that you can do to try to find out where you are. So you can get yourself on a better course, if necessary, you can get   Terry  49:14 hold of Jan and talk to her about figure it out. Yeah, she's very motivational. Yeah, I can get you going. Well, speaking   Roy Barker  49:23 of that, we're gonna wrap Jan, do you have anything else that you want to add before we get away?   Jan  49:29 No, I it's been a pleasure being on the program. It's been great. Well, thanks. I mean, I think really, I think people just have to remember that it's really our responsibility for our own health, you know, and, you know, it's just trying to think of what you're doing, be more aware of what you're doing, and think of what the future is going to be. Do you want to have a healthy future or not? Yeah, that's really it, you know, and really start looking at yourself.   Roy Barker  50:00 Yeah. Alright. Jan, well, thanks a lot. Do you have a Is there a habit or a tool, something that you use in your daily life that really adds a lot of value that you think,   Jan  50:13 okay, I mean, certainly I always start my day off in a positive note, alright. That's why they call me the positively pink personal trainer. So really, what you want to do is, and my advice is achieve something every single day, it doesn't matter what it is, you know, clearing out a desk or clearing out a kitchen drawer. It doesn't have to be anything big, or even just making a decision to say, you know what, I'm going to start looking after myself. And you're going to say to yourself, Well, let's think of the solutions on how I can do that. Yeah,   Roy Barker  50:51 I love that we need to be nice to ourselves, too. Because just thinking to be kind, because I'm the worst. If I've got 10 things on my to do list, if I get seven done, I'll drag around being upset about these three. So you know, if you get up and you make these accomplishments, even if they're small, celebrate them. It's something that you've done, and you need to be happy, and it's motivating. I think it'll motivate Oh, yeah. Next thing?   Terry  51:17 Yeah, like that.   Roy Barker  51:18 Yeah. All right, Jen. So tell everybody who do you like to work with? How can you help them? And of course, how can they reach out and get a hold of you?   Jan  51:25 Well, I really I specialize in older women over the age of 50. Certainly, because that's because I am somebody over 50 that I have a rapport with these people. So that's the people I tend to tend to work with. They are certainly people who are overweight. Yeah. And they need to get fitter. That's the important thing. Yeah.   So really, probably the best, the best way to get ahold of me is if you go to my website, Jan Malloch.com. And you can see what I've got to offer and whatnot. And then obviously, you can contact me via email, or go on to Google and look up Jan Malloch. And you'll find my Facebook, my LinkedIn, my Twitter, my all my different connections. So connect with them as they are.   Roy Barker  52:07 Yeah. Okay, awesome. And that the spelling of that last name is m a l l o c h. Yeah, and we will include all that in the show notes, but just in case you're having them road and pull over and want to jot that down. Get over now   Terry  52:24 Don't cry.   Roy Barker  52:26 All right, well, thanks so much. We appreciate our listeners as well. Again, this is gonna do it for another episode of Feeding Fatty Im Roy. of course you can find us at www.feedingfatty.com We're on all the major podcast platforms iTunes, Stitcher, Google Spotify for not only one that she listened to please reach out we'd love to get it added make it easier for you to listen to us every week.   Also, we're on all the major social media platforms probably hang out a little bit more on Instagram than others. And a video of this interview will go up on YouTube when it gets goes live. So until next time, take care of yourself and take care of your health. Thank you Jan Malloch Website www.feedingfatty.com

Embrace The Intuitive Energy Healing Powers All Around Us with Peyton Goldberg The intuitive healing energy that constantly flows around us is absolutely amazing. Breathing, really intentional breathing is also a powerful influence on our bodies, minds, emotions, and souls. The arts of Reiki and Yoga take advantage of many natural ancient healing sources of energy and breathing. The practices have been around many years and proved themselves over time. About Peyton Peyton Goldberg is a Reiki Master/Master Teacher, a Professional Member of the International Center for Reiki Training, a Texas State Licensed Massage Therapist and a 500+ hr registered yoga teacher.  Peyton works with the subtle human energy fields and pathways to aid her clients in their innate ability to heal on the physical, mental, emotional and spiritual levels. In addition to her Reiki and intuitive energy work offerings, Peyton provides holistic bodywork and meridian-based therapies including massage, cupping, acupressure and Auriculotherapy. When she's not working one-on-one with clients, Peyton is teaching (and practicing) yoga locally at The Studio in Fort Worth.  Connect with Peyton: www.oversoulfw.com peyton@oversoulfw.com IG: @oversoul.fw  www.feedingfatty.com   Full Transcript Below Embrace The Intuitive Energy Healing Powers All Around Us with Peyton Goldberg Tue, 6/29 6:10PM • 53:07 SUMMARY KEYWORDS reiki, people, energy, work, feel, yoga, day, started, reiki energy, practice, peyton, breathing, bit, body, reiki master, intuitive, mind, hands, training, clients SPEAKERS Terry, Peyton, Roy Barker   Roy Barker  00:08 Hello, and welcome to another episode of Feeding Fatty. This is Roy,   Terry  00:11 this is Terry.   Roy Barker  00:12 We are the podcast that's chronicling our journey through wellness. And, you know, as we talk a little bit about when we first started, we were kind of focused on diet, not a diet, but more or less what we're eating, exercise and just total balance with a lot of things. But we know we've really moved into the mindset realm because we've I think we found that no matter what route you seem to want to go, if you don't get your mindset, right, it's not going to be sustainable, and you probably won't have much success, you know, in the long run. So anyway, you know, on Tuesdays, we have our guests professionals in the field and then on Thursday, we have our little catch up with what's going on with us and we've kind of had a diabetic or diabetes focused the last few weeks just trying to struggle with that. So we're just trying to put some information out there not only get me back on track, but to help others as well. So but today, we have an awesome guest with us and Carrie I'm gonna let you introduce Payton,   Terry  01:15 Peyton Goldberg. She works with the subtle human energy fields and pathways to aid her clients in their innate ability to heal on the physical, mental, emotional and spiritual levels. In addition to her Reiki and intuitive energy work offerings, Peyton provides holistic bodywork and meridian based therapies including massage, cupping, acupressure, and ayurveda. feel you're gonna have to say that one. Therapy when she's not working one on one with clients payment is teaching and practicing yoga. locally at the studio in Fort Worth. She is a Reiki Master Master Teacher, a professional member of International Center for Reiki training, a Texas state licensed massage therapist and has 500 plus hours of registered yoga teacher teaching. Peyton, welcome to the show. We're happy to have you today. Thank you. I'm happy to be here.   Roy Barker  02:16 Yeah, we have a little bit of personal experience. Terry, I'll let you explain all.   Terry  02:21 I have known Peyton, she she and my daughter went to high school and graduated together. And they were they were two peas in a pod. And so I know her many ways. This, this is so cool to see where you have evolved to and how you got there. So let's talk a little bit about that. And how you found yourself in this position of training, Reiki and doing yoga and all that.   Peyton  02:58 Yeah, so it was kind of a roundabout path to get here. If you ask me 20 years ago, if I'd be doing this, I probably not believe you but me Are you about to say I'm sure you like yes. But how really all this came into my life. I mean, even as a child, I think I was always very interested in things that I deemed as magical. And you know, this may be the closest thing to magic we have in real life. And so, I was always interested in the far out and the esoteric and just, you know, the big questions of life, like why are we here? How does everything work and whatnot. And I think some of that curiosity had made me more open minded for the path that eventually came. But when I was in college, and just randomly out of nowhere, going into my sophomore year, I was super depressed, it came out of nowhere. just miserable kind of lost any will to live just very soon as suicidal, so anxious that I can barely leave my apartment. I was just really really miserable self medicating with drugs, alcohol, food, you name it. Just really truly my rock bottom I was prescribed a plethora of medications and kind of kind of went through the wringer with Western medicine and pharmaceutical culture. And just here's a pill for this. Here's a pill for that. And a symptom came with a pill. Here's another one and I was just a zombie for probably three years and just completely numb. My mom was super concerned and had I been closer to home. I went to school in Mississippi, she probably would have been a lot more concerned but that space probably didn't make it exactly as real as it was. But she was desperate looking for alternative ways to help me. She kind of stumbled upon upon Reiki energy medicine, vibrational medicine, law of attraction, all that kind of stuff and something clicked on. And I was able to just start utilizing these tools in my life then and it's just evolved from there. But I've been able to, you know, come off of all medications and get myself in a good place. Yeah, just a complete one at truly. And now I started offering it to other people, because if I could do it, anybody can,   Terry  05:23 you know, go ahead.   Roy Barker  05:25 No, I just said, that's, that's a great story. And I think that, you know, coming from a place of using it in the help that it gave you, then I think that even probably makes you a much better practitioner when you're trying to help other people.   Peyton  05:39 Yeah, I can really empathize. I've been there. I mean, I've felt horrible. And I know what it's like to feel that way. Yeah.   Terry  05:46 Yeah. And and have drugs thrown at you. I mean, I think so many people find themselves in that situation. And it's like, Okay, well, that one didn't work. Let me have another one. Well, that one doesn't work. Well, maybe you're you've got anxiety, maybe you know, all these other symptoms, from taking the medications come up. And it's just right. It's crazy. Totally.   Peyton  06:07 You know, not to say that medicine is not necessary in all cases, but there are just so many tools we have at our disposal to feel better without just masking symptoms. So to say.   Terry  06:20 Yeah, and, I mean, finding the root cause 100% and really going to help you become, you know, as close to 100% as you can possibly get. So true.   Roy Barker  06:33 No, and what I was going to be clear about here is that we we did not do the yoga or the other but we went through the   Terry  06:42 say at the Reiki Oh, no. I like when he says, Yeah, I want to hear it. Come on, Roy.   Roy Barker  06:50 Yo, yo, yo,   Peyton  06:51 said, how you say that? Okay, I hear people say it all different ways.   Roy Barker  06:56 She just laughs at me every time I have to say I love it. Like   Terry  07:00 he said the Ricky. I'm like,   07:03 I forgot about her. But Ricky so I guess if you don't mind?   Roy Barker  07:07 Can we just start kind of at the beginning to maybe. Cuz I mean, I'm I feel like I'm pretty progressive, but I've never heard of this before. And so maybe we could just kind of explain what the concept is to those that may not know what it is.   Peyton  07:25 Sure, absolutely. So Reiki is a light touch hands on energy healing technique originated in Japan. But a lot of people believe you know, this kind of laying on it while it did laying on hands energy work, you know, way predates any, or the Reiki system of healing, essentially. But basically, it works by getting the body into a parasympathetic state, which is the branch of our nervous system, which is our rest digest, where we can truly heal you know, the body is an incredible machine and given the right environment, we can heal ourselves. I truly believe that we are yet to tap into our full potential as humans and there's a lot we can do to heal on all levels, physical, mental, spiritual, and otherwise, basically, you know, we are all energetic beings, we are electric beings. And the energy is generated by the hands of the person attuned to Reiki and it gives off, I have articles of science behind it giving off the electric energy, electromagnetic energy, which a lot of Western medicine devices rely on now, for regenerating bones bringing organs up to healthy basically their their ideal healthy vibration, same idea with the hands of the energy healers. The hands create the vibration and through physical property or principles of resonance entrainment, it can bring the lower vibration or off energy up to an energy that is more primed for healing or the ideal vibration. So to say,   Terry  09:10 no, oh, go ahead.   Peyton  09:12 Oh, no, as I say, that's just my Reiki in a nutshell. But there's, there's a lot that will still learn a lot of people feel like, Oh, it's a placebo effect. But now we're starting to see more and more research that that's not the case, there is a measurable energy coming from the hands. And, you know, it's really neat. And I think we'll be seeing more and more of that as we move into the future.   Terry  09:36 So, so I know that you've had tons of training and everything, but also also has intuition has to do with it. I mean, do you feel like people are kind of chosen to do that to succeed at this energy? And   Peyton  09:53 yes, and no, I mean, intuition is definitely important when I'm working one on one with clients, but we're For everybody, even if you have no interest in working with clients or, you know, working one on one with people, I truly believe that this is a skill that everyone can't Well, they can for 100% learn it. And they should it's, you can use it. You know, when you're cooking, when you're reading, driving and traffic, calming anxiety. I mean, the list goes on and on and on, you can give it to your pets, your family yourself. Yeah, so if you I think being intuitive, and empathetic sure, that helps build rapport and, you know, can kind of feel what your client is feeling. And that's helpful. But outside of the practitioner level, it's for everybody, and everybody can be successful with it.   Terry  10:47 So can so can you walk us through what somebody would mean, if they came to you for a session? What just kind of a little bare bones of what's going on?   Peyton  10:59 Yeah, so every Reiki practitioner has their own different flair. And I think that's what's so cool about it. But typically, how a session would start with me is what have you come in and let you share with me what you want to share. If you some people come for a specific issue, you know, stress or physical ailment or an injury, we're trying to, you know, speed up the healing time on, but some people just come, you know, as we are energetic beings, and a lot of us are empathetic and spongy, you can feel when your energy is off, or when you're ungrounded. And just kind of, I call it an energetic tune up. So I'll check in and see what is going on what your goal is. And then after we chat a little bit, I'll get you on the table. It's fully closed. It's not a massage, a lot of people believe it or get confused and think it is massage. But it's not, it's just a gentle laying on of hands or hovering of hands, some gentle movements over the body. And it starts, I always like to start with three deep breaths, I'm a yoga teacher. So breath is important to me, helps get people in the zone, as long as there's no allergies, I like to use some essential oils, aromatically, just to kind of get the body into that state, and then starting at the head, eventually moving down to the feet. I'll start by scanning the body kind of feeling, feeling what I feel, essentially. And then I take an intuitive approach. So there are some Reiki practitioners who use the traditional hand sets, which you know, have been taught to anybody who studied Reiki but my Reiki Master, who taught me really encouraged us to use intuition and just kind of go, we're guided, so gentle, laying on of hands, and, and then I'll finish off at the feet, sometimes in Palo Santo, or instance, at the end. And then I like to use crystals and play with tuning forks. So there's a lot of things I incorporate just as, as guided basis. Go ahead.   Roy Barker  12:57 No, I'm just gonna say, you know, I'm gonna probably be a little vulnerable and share my experience, because it was fascinating to me, a couple, I mean, a lot of, you can kind of walk through it. But the first thing, while I love the incense and the music, and so we've started incorporating the music into our meditation time, which to me is very important. And I just, I don't know, there's something about the music that just really takes you away and lets you concentrate on nothing, you know, concentrate on yourself, your breathing, but I love that. So you started at my head, and you and my eyes were closed. So you can kind of guide me if I was wrong, but it's like you held an open palm over my forehead. Yep. And I will tell you the heat that came from that was not and I have to go back and let's let's kind of set the stage is that that Tuesday, I came on a Thursday night, the Tuesday prior to that I had a pretty rough day. Thursday, I had, you know, kind of like the Tuesday was the one two punch. And then Thursday was like the knockout. And I was just like, I mean, I was in such a place. And I'm like, I don't, you know, don't even really want to go, but I knew that I probably needed to go now more than ever. So I'll just say it was a bad couple of days. And anyway, the heat. I was just amazed at that. How I could feel it. I don't know. Could you feel it as much as I did?   Peyton  14:26 Oh, yeah. Reiki hands get really hot. A lot of people are surprised by that. But you know, heat is just a form of energy. And so sometimes it's hotter than others. Some parts of the body are hotter than others. So every time is a little bit different, but that is very normal. Yes.   Roy Barker  14:43 So then the other thing that was surprising is when you started working around me. I've had shoulder issues for you know, probably about the last 10 or 15 years. And, you know, some days hurts more than others. But it's funny because you went right to that show. holder, very first thing, which I just thought, you know, that was just a good example, I guess of the intuitiveness or however that you, you know, kind of work around that. Now, I don't know if that is that something that you could feel? Or were you just kind of led to go that direction?   Peyton  15:19 Sometimes it's both the information kind of just comes how it comes for a long time, I doubted that and we'd be like, I'm sure if it's just my mind. But time and time again, I have people tell me similar things to you that, Oh, well, you went to that knee and you know, that knees been bothering me or something like that. And yeah, so I don't really know how it comes through. Occasionally, I can feel it on my body. But most of the time, it's just like this. Like, what I consider a download of just knowing. And I think it's God telling me where to go personally. But everybody probably feels a little different. Who's a practitioner?   Roy Barker  15:57 Yeah. So the The other thing, I think, probably the biggest awakening from this to me was, you know, of course, I'd had this by a day. And at some point, I don't even remember at what point during this process, I mean, almost went into like, a catatonic state. I wasn't, I felt like you know, how you do when you're going to sleep. But you're still a little bit conscious of everything. But yet you're, you know, you're kind of having these weird dreams and weird thoughts. And so, you know, that's where I went to. And then it was like, all this energy rushed up from my legs in my stomach up into my chest. And it was like, my chest swelled up. And then, man, I remember it vividly. It was like, three words that kept coming to me were strength, wisdom, and patience, which is exactly what I needed at that point. But it was very, it was a kind of a surreal experience. When that all that started happening.   Peyton  17:01 Yeah, I remember you sharing about your experience. And it's always cool to hear about what comes up for people. What you described, I like to refer to as the Reiki coma, which, you know, maybe it's not the best, that's just what I call it, because that's what it feels like, even if you're having thoughts. The body is so relaxed. And yeah, it's just really interesting. And that's that parasympathetic shifts that that inner that this energy, this universal, lifeforce energy helps people get into and when you're in that state and kind of receptive, that's when those downloads of information that your higher self, I believe wants you to hear can be heard.   Roy Barker  17:42 Yeah. It's funny that the whole chest swelling, I took that to be like, confidence, like, you know, stand up, be strong, be firm. Just funny how it all work together.   Terry  17:55 I remember you came home and said, Oh, my God, I just felt like Superman. I just yeah. Yeah, yep. Right there.   Roy Barker  18:02 Yeah, exactly. And, you know, some of that, I think, is the strength part, too, you know, don't be the I took it like this, don't be a wilting flower is tough, but you got to stand up and be firm. And you know, you can still be empathetic and be nice, and be firm and stand up for yourself as well. And that's kind of where it took me through that. And then, but anyway, so that was all really awesome. And then I think the last thing that you talked about was intent. I can't remember which way it goes. If you were pulling energy down into my legs are pushing it up, but it was something about something about that.   Peyton  18:42 Yeah, I would have to go back and look at my notes from this session. But a lot of times, people either one way or the other, spend a lot more energy in the upper chakras. And if that's the case, and we pull some of the energy down and just ground them. Reiki can get you into that floaty state. So I always like to end with grounding. So if I had to bet I thought we were kind of pulling some of that energy down just kind of anchoring you back into the physical here and now space because it can be a little floaty. Yeah.   Terry  19:13 Do you remember which, Roy, do you remember which chakra he said that?   Roy Barker  19:19 Well, now that she mentioned it, I think that's what the deal was. I think I had everything up in my chest and stomach and I think she was pulling it down for the grounding but also something about the maybe the legs and traveling on a trip but just you know, the movement.   Peyton  19:35 I felt like I feel like I'm remembering something about your knees. Now granted, this was a little bit ago. So you know, memories not the best but I feel I definitely remember something with your legs. Yeah, for sure. Yeah, cuz   Terry  19:48 I remember when I remember when I came back, the throat chakra Of course. That's That's the one. explain about that. Yeah. So they're just the throat chakra shoppers in general, well, maybe just kind of the throat chakra, for sure. And then maybe just kind of a general, that's where you   Peyton  20:11 just like the highlight reel of what chakras are basically their energy centers of the body. Typically, when people reference them, they're talking about the seven major chakras that are aligned up from the base of the spine to the crown of the head. But there are also many other chakras, minor ones throughout the body and off the body in the auric. Field, the throat one in particular, it has a lot to do with boundaries, self expression, creativity, speaking our truth, speaking our true feelings and our emotions. So it's related to a lot of that kind of stuff. But you know, no, shocker is an island they are all interconnected. And yeah, so in the end, they ebb and flow. So if you have throat issues, that doesn't mean that the throats always gonna have stagnation or blockages. Energy is always moving. And same with same with us as energy beings. Right?   Terry  21:15 Oh, man. You know, I was going to ask you, have you opened this might digress a little bit. But at so can you recall, what was the strangest session that you've ever been involved in? Oh, gosh. I mean, just you in general, or with a client?   Peyton  21:36 Well, I've had some crazy energy work experiences me as the client and person on the table, which were pretty astounding, some people's intuitive skills are just incredible. I've a healer that I had gone to in the past. She's a very strong, medium, and psychic. And some of the things she could pick up on were incredible. This was right after my great grandmother died probably five or six years ago, and she was able to send her in the room with me. And that was pretty cool. I don't I mean, I guess I haven't had anything too weird happen. So I guess, you know, some people's experiences are weirder than others. But weird is subjective. And I just say that, for lack of a better word. They're all good. I mean, not weird in a bad way. But just you know. Yeah, yeah. Yeah. I guess the level that I feel on my body when I'm working on certain people is interesting. Sometimes Sometimes I'll get so hot that like, my back is sweating, I get a sweat moustache, I can feel like the crown of my head just dripping. And usually That to me is indicative of this is some energy that we need to clear. And put that up. I mean, how do you take all of that from what you know from a session and not put it in, you do it on yourself. That's the beautiful thing about Reiki energy is it can do no harm. So there's tons of different forms of energy work. But energy or Reiki comes straight from God. So it's not my energy, I'm not channeling my own energy. And I'm just simply opening up and letting this energy flow through me into the person plants or thing I'm working on. And so No, I do not absorb anything. And I don't have to even really do much to you know, make sure that doesn't happen, of course, I mean, I wear some crystals on me. And I do give myself Reiki and I always ground myself and clear my energy after a session. But that's what sets Reiki apart from other styles of energy work, because it is not my energy, I am just a channel for it. That's, that's the beauty of Reiki, when people are working from their own energy, that's when things can get complicated and pick up things you don't want and vice versa. Have that exchange, you know, passing the practice practitioner stuff on to a client as well.   Roy Barker  24:08 Yeah, I was just interested. I mean, you kind of mentioned that you get a little bit hot and sweaty sometimes, but what are other feelings that you get, you know, when you're working on an end? Do you go into that? That Reiki coma as well? Or do you stay and that sounds kind of odd to be like that, I don't know if you can go into that.   Peyton  24:31 Yeah, I'm definitely in a very meditative state. So and the cool thing about giving Reiki is you get it while you give it so even times like you described me were like, I kind of don't want to go to the session. Even if I feel that way after I'm like, oh, man, I feel so much better. So I give his or I receive as I give. I feel oftentimes I feel tingling. I feel kind of buzzing pulsation, I always get this weird sensation in one of my bottom teeth. Like, it's really weird and I don't know what it means I have no I literally have no idea but sometimes when the Reiki is really flowing, I get this sensation in my second tooth over. And it's it's strange.   Terry  25:14 That's strange.   Peyton  25:15 Yeah, I know. I wish someone could tell me more about that. Because I'm not so sure. But um, that's, that's a weird thing I feel sometimes. And then I see I see things, I see colors. I see colors most often working on different parts of the body. And that's become kind of common for me, but heat tingles, pulsation, and then that to thing are some of my most common sensations.   Roy Barker  25:46 Do you? Do you keep your eyes open? Or do you close your eyes?   Peyton  25:50 I'm close, probably 90% of the time. When I'm transitioning to a new body part I opened my eyes that I'm less distracted and can stay in the zone better with my eyes, for sure.   Roy Barker  26:03 Because like me, you know, my first time and I think you have to the one thing I guess I would preface all of this by saying is you have to go with an open mind. Because for sure, I'm assuming that if all you're going to do is prove somebody wrong, you will be able to prove them wrong because you are, you know, found the person is in control with their mind. So you have in like myself, I went in with a very open mind. But when once I got on the table, I just close my eyes and really tried to focus on breathing. So I was kind of meditative state. Not only calming down from the day, from the day, but also put myself in a better place to, I guess help you help me.   Peyton  26:49 Right in I tell you I even people that are super, super skeptical after having a Reiki experience, like they get it afterward. Like it took my dad five years of begging him to try it like giving him giving him sessions for his birthday and Father's Day and Christmas and every single opportunity and he's very, like, type a logical very, like I need proof. But anyway, now he sees me almost every month for a Reiki session. So I granted most people that come and see me are pretty open minded. I don't if you're if you find me you you're probably a little more spiritual minded. But yeah, even people in my experience who have been rather skeptical, like once they feel it, they get it.   Roy Barker  27:44 So what do you feel like afterwards because when I came home, I was just totally drained. I had no energy. And it wasn't a bad thing. But it was like my mind. My mind had been cleared and reset. And then of course, I just felt that little draining feeling in my body as well.   Peyton  28:02 Right? People feel a number of different ways, kind of depending on what got cleared what needed to happen in the session. Some people feel like amped up and feel kind of riding high on the Reiki waves and then some people also feel really tired, lethargic, really thirsty energy word can be sneaky dehydrating. So it's always good to really rehydrate. I always feel pretty good. I mean, at the end of the day, if I have a bunch of Reiki sessions, I'll be tired for sure. But it gets me lifted. It feels. Yeah, I love working with it. Now massage, on the other hand makes me pretty tired. But   Terry  28:43 like that, I mean, I felt like I had just had a massage but not mean I didn't want to go to sleep. But I right. I felt very relaxed and very rested.   Peyton  28:54 Yes, you're just kind of in a very peaceful state. Most people are when they leave for sure. Yeah.   Roy Barker  29:01 The other thing for people that may not live worse, if they live in the Fort Worth Dallas area, they need to check anybody else out, they just need to come see you. Let's just say if somebody is living somewhere else, how how would you choose the right person? Because it's kind of I guess there's got to be some kind of connection as well. Correct?   Peyton  29:23 Yeah, I think that that's really important. For any like one on one connection, whether you're working with a doctor, chiropractor, whatever it is, you want to feel an energetic resonance with that person. So a lot of time, you know, hopefully you can get a referral from someone but if not, it may just be a little trial and trial and error going in meeting with them and it's always good to see if they'd be willing to like chat with you before the session just so you can get a feel. Because Yeah, I definitely think that's important.   Terry  29:57 I'm sorry, yeah, and uranium are they looking for Yeah, so   Peyton  30:01 I mean, there are so many different Reiki schools, lineages, traditions. So I would make sure that someone actually is certified because Reiki is not something you can learn out of a book or learn on YouTube. You can, you know, repeat the steps, but you're not getting plugged into that same true energy and you're falling more in the category of self energy work versus channeling that Reiki energy. So you want to have trained from a real Reiki Master Teacher, you want to have someone who has received the attunements. And how I explained the attunements. It's basically like, think of yourself as a radio. And sure, you can get white noise, you can get that static. But once you turn the dial and land on a station, that's when the good stuff comes through. So kind of the same with Reiki, when you go through your training, you are given a two minutes basically connecting you with Reiki energy for life. And once you're dialed in, you can channel that directly without any ego or you know, personal stuff getting in the mix, if that makes sense. Yeah, so those are things those are things I would look for the International Center of Reiki training website. ict.org, is where I found my Reiki Master back in the day, because I wanted something that was vetted, and I wanted to make sure I was learning from someone who knew what they what they were doing, for sure. But there's, there's that's not the only one. So I mean, just a little research due diligence, make sure they have credentials, and yeah, and then just your vibe, I mean, you want to make sure you can connect with somebody. So chat with them go see, um, you know,   Terry  31:54 yeah,   Roy Barker  31:55 I think Terry talked a little bit about this, but this more in depth. So even if there's somebody that says, I really am into I'm a, I guess I'm I enjoy getting the Reiki. And so now I want to be one I want to help others. But is there kind of like a, the intuitive part like some people just have it and then some people can work and work and work and never get dialed in? Or is it something that with practice, you can finally get yourself there?   Peyton  32:26 I think everybody is innately very, very intuitive, and connected with an inner knowing is just through all of our conditioning and you know, brainwashing through society. And you know, the education system. Don't get me started. But, you know, I think we've become out of touch with that. And I think that there's a lot of agendas that have, you know, separated us from this innate knowing connection with source connection with our higher selves. But I do believe everybody is intuitive. People just don't realize they are. But yeah, like everything it's a practice is just, the more you use Reiki, the more it gets, works on you and through you, the more your energy shifts, he I mean, you will, for me, it was just the most transformational thing to invite into my life. I from where I was, when I first did my first Reiki class, to where I am now I just don't even recognize that person. So I think you do. The more you connect with that energy, the more you you'll see changes for sure. So I do think intuition can be developed deeper, but it's always there if that makes sense. Yeah,   Roy Barker  33:37 yeah. You can kind of it's all its underlying. Use it for good. Yes. Yes, definitely.   Terry  33:45 Peyton How many? How many years? Have you been doing it? Um,   Peyton  33:50 so yeah, I've been doing working with people one on one since 2017. And then I've been doing it full time since last year. I always kind of just did it kind of had like a day job and did Reiki on the side. Along with teaching. I always taught yoga too. But yeah, so for four or five going on for five years now. Yeah. And then I started teaching teaching Reiki this last year. So that's a newer endeavor, but I knew from my first Reiki level one training that I took as a student, I knew that was something I wanted to do at some point because the world needs more Reiki practitioners.   Terry  34:36 Have you gone or have you gone to get training?   Peyton  34:40 So the woman I trained under my Reiki Master, her name is Karen Harrison, and she's based out of Missouri, Kansas City, and she travels around to some of the neighboring states. I think she does trainings in Texas, maybe Arkansas and a couple other ones and Anyway, she she was coming to Dallas and I found her and looked at her website and even just looking through someone's website, you can kind of tell if there is a resonance, you know, like, you know, anyways, I felt I felt good about her and I just took that leap. And I trained with her all the way through level one level two advanced Reiki training Reiki Master. Yep. So she I always caught her when she came through to Dallas.   Roy Barker  35:24 Is it a group training or individual one on one?   Peyton  35:27 Yeah, so you can catch them both ways. Some teachers offer one on ones. But most of time, it's in small groups. Usually the groups aren't anything crazy big. Because you know, as the teacher, you want to be able to give everybody good attention and answer all the questions. And when the group is too big, it's kind of hard to make it a special experience for everybody.   Terry  35:48 And how did how, how did lockdown affect you? Because, you know, it's a hands on thing. So how do it through? Through? Oh,   Peyton  35:57 yeah, well, you can do energy work distant, you know, energy transcends time and space. So when you look at quantum entanglement, you know, we are all interconnected on the most basic levels. So energy can get anywhere very quickly. And a lot of that through intention. So, distance is a thing. I never stopped. I could, I felt that it was really important to continue seeing people then more than ever, and I, I wasn't particularly afraid. I felt protected. I felt, I felt that it was part of my purpose to continue seeing people and helping them through this time. Because as you know, we all know, mentally, physically, emotionally, this was heavy in, in my mind, this was the most important time to keep up with yourself in those in those realms. Yeah, if we had, unless you have anything else, Terry, can we transition to yoga for just a minute?   Terry  36:58 Yeah, of course. Yeah. I love yoga.   Roy Barker  37:02 No, I just, you know, I think that, to me, I think all this is related. And I think yoga, but I'm assuming I got I'll put this as a question that it's a pretty good sister to the Reiki. Is that correct?   Peyton  37:15 Oh, yes. 100%. Um, I actually did my yoga training, because I wrote my first teacher training because I thought it would be a good tool to use with my Reiki clients, I wanted to be able to give them some physical movements and postures to help the flow of energy. Because Yoga is just an excellent tool, the mind and body are so intrinsically connected in, we have lost that connection. And there's so much wisdom from the body. And when we can reestablish and rewire to really feel again. Yeah, and yoga is one of the most successful ways to start that rewiring.   Roy Barker  37:59 The one thing that I've done it a little bit off and on over the years, but the one thing I kind of get out of it is the breathing. And I don't know that we know that. The layman understands how important breathing is to us. For you know, stress for a lot of things, you know, make, you know, when you get put in that position, you know, there's some but some people say like, step back, take three deep breaths. And then there's people like me that are very shallow breathers, typically, and I mean, to the point of other people have noticed, and you know, I've told this a few times, I used to be in a martial arts and, you know, I would have my Sensei, he, when he would be walking by, he'd be like, take a breath. It's alright, fall out here. And it's also happened in a painting class, you know, the lady was doing her thing. And I guess I was all I wasn't tense, but just concentrating and not breathing. And so anyway, after a couple instances like that, I hung on sign over my desk. And that was one thing I wrote on it was breathe. And people would always laugh and say, you got to tell yourself to breathe. No, but to deep those deep breaths that help us   Peyton  39:09 to breathe correctly. And that's the thing you know, probably I would say, 98% of people day today, do not breathe correctly, whether it's shallow or through the mouth, or whatever the problem may be. We're just swallowing air essentially. breath is so important, because breath regulates all the systems of the body. It's our major form of detoxification. Really, it is the key to everything when you can breathe properly. I personally believe very little disease can exist. Yeah, and pranayama or breath work is an ancient practice. You know, cultures, from the beginning of time have been practicing different breathing tricks, techniques, navy seals, practice it to stay calm. So there really is something to it, and yeah, it's been one of the best things for me personally to have the yoga practice because I was very asthmatic growing up, I had a chronic pneumonia. You were hospitalized for it, you know, more times than I can count on a hand. And ever since I really started practicing yoga, no issues with that anymore. No anxiety, or I mean occasionally, like with situational things, like the first day of doing something, whatever, a little jitter. But night and day, it just so much healing came from just learning to breathe better. And being mindful of it. I mean, we're not going to breathe perfect all the time that you catch it kind of like your sign. So that's, that's important.   Roy Barker  40:41 Yeah. And just a message to those that feel, you know, sometimes we see people on TV that do yoga, and they do the crazy stuff. And we're like, oh, my gosh, I could never do stuff. But you know, I think the message and I'll let you expound on it is that there are modifications to all movies. And so there is something for everybody in the yoga realm.   Peyton  41:05 True. And I mean, more than anything else, people people do associate, you know, the Instagram yoga aesthetic, like someone has a foot over here behind their head or whatever. And, you know, that's cool. It's, you know, mind body connection. And there's nothing wrong with that. There's nothing wrong with doing handstands or anything. But truly Yoga is paying attention in breathing. And there's a whole I mean, true, like yoga is more of a practice of a lifestyle. You know, I can recommend several good books about the yamas and niyamas. And, yeah, it's really just adopting a lifestyle, all the kind of postures came later on, and that a lot of that has become very westernized. But true yoga, I always tell new students because it is intimidating coming to a yoga class. I was too. I was an at home Yogi for a long time. I was scared to go to a class. But if you were paying attention in trying your best to you know, just notice breathing, and breathe a little slower, a little more purposeful. You are doing amazing yoga. That's the most important thing to remember. Even if you can't get out of a chair or bend over. It doesn't matter who you you can still do amazing yoga.   Terry  42:19 Yeah. And I felt I mean, that's that's kind of meat. You were just speaking to me because I stayed away from it thinking that I couldn't do everything due to contortionist moves or whatever. And totally, you know, you can't just put something into a box and not go go there. And you've got to be curious. You have to be curious. You can do it. Anybody can do it. I said that you're gonna hold me to it. Yeah,   Peyton  42:43 I know I am. I'm gonna make you come. But that's the thing too. And you also just got to find a studio that really vibes with you. Not all studios are the same. And you'll find the one that resonates with you teaching style that resonates with you. And yeah, I think sometimes you just gotta gotta shop around and experience some, but I will say the studio it job, which is called the studio, it's here in Fort Worth, not far from kind of main South Side area, it's over on Jennings. We are all very mindful teachers and try to accommodate everyone. We offer modifications, we often tell people, you know, feel free to ignore us, we really are big advocates of you listening to your body and doing what serves you because at the end of the day, we all may be in the same ish shape, but it is a completely different feeling and experience. So you know, that's it. And we were all really big proponents of that.   Roy Barker  43:39 I think the other thing is that yoga people are using very chill and encouraging that you got to remember, you're not going to middle school gym where you're gonna be taunted or made fun of or, you know, get away or anything like that.   Terry  43:55 Yeah. Yeah, give you   Peyton  44:00 know, um, and I totally get that no, everybody, I it was my biggest fear going to studio that like, oh, people are gonna be watching me and I'm gonna be messing up. But as soon as you go to one class, you realize no one is paying attention to you. Everybody is in the zone on their mat. And that is one of my favorite things about going to the practice. It's just an hour for me, I can just tune out of my day, whatever kind of day I had drop into my body, my sensations, my breath, and not think about anything for an hour.   Roy Barker  44:32 Yeah. And then, I think kind of going hand in hand with this. And I know we're running a little bit long. But the meditation and again, there's things that we can do and I guess we started meditating in conjunction with this, but you know, you see the, the statues and the kind of caricature is on the cartoons about the people you know, they sit and hold their hands out like this. Which when I first started, you know, I was like, I'm not doing the stereotype, I'm just, you know, you're gonna soak it all in. But it's, it's strange because right around them. When I came to see you, I think it was a little after that I started doing that, because I actually felt like it was a way to receive, you know, good, the good energy is to bring that in and kind of like, I hate to say but like a, like an antenna where you can capture that.   Peyton  45:29 Totally, I mean, the different hand motions are called mudras. And they are a part of, you know, ancient yogic teachings. And that is exactly what they are. They're supposed to align you with different energies, whether it's something invigorating, something calming, you know, different elements, what have you. But yeah, I think the most important thing for people to remember with meditation is that you can't turn the mind off, the mind thinks like the heartbeats. The point is not to clear your mind. The point is to not follow those thoughts down the rabbit hole. So I had a teacher tell me once before that, even if you have to bring yourself back into the present moment, a million times, just do that compassionately. That is what it's about, it's not about, you know, or even just like, a minute of mindfulness sitting there can be more profound than 30 minutes, you know, it doesn't have to be this laboris thing that kind of is a pain in the ass to even want to take on, you know, yeah, many, many moments of mindfulness,   Roy Barker  46:32 I typically do about 10 minutes, which is easy. You know, I was having this discussion with a guy the other day. And he was just saying, like, I can't get my mind to stop. And I'm like, but that's the point is you're working on it. And I said, like me, there are days that I'm all over the place, and, but I stick with it. Because on average, I can finally work myself into, and I just, I've tried to focus on my breathing, you know, and that's also a time for me to, to have my gratitude to do all the things that I'm thankful for all the things that, you know, I think Terry read this somewhere about asking for things to come in our life, instead of instead of looking at your neighbor and say, Oh, they got a new car, why don't I have one? It's like, sir, you say what?   Terry  47:19 Praise? You praise them? Just, you know, Oh, I'm so thankful that they've gotten that maybe show me some of that. Please, may I have some of that, hey, there's so much abundance in this world, that there's enough for everybody.   Peyton  47:35 And a mindset of not thinking in terms of lack in thinking or in terms of gratitude is super powerful. So   Roy Barker  47:44 yeah, I'm right there with you. To kind of goes with you know, staying in our own lane, we, you know, kind of like we talked about the yoga. Other people really aren't paying attention to us in life, we need to stay in our own lane, do our own thing on our own race, however you wanna say it's,   Peyton  48:00 yeah, all we can do is work on ourselves. Unfortunately, we can't change people. So   Roy Barker  48:04 you know. Yeah. And there's a couple things that you know, those that, what is it those that care don't mind and those that mind, don't care, something, something like that. So, it's always good just to focus on ourselves what we can do. And, again, I it's a fine line, we can't criticize and be beat ourselves up. But you know, my position is that, even if I have a good day, or am a good, do good today, you can always do better, you know, and try to strive to just be something a little bit better every day, they'll small steps over time. Add a huge,   Peyton  48:40 totally just singing competition with yourself only.   Terry  48:43 Yeah.   Roy Barker  48:46 Well, well. Like I said, I know we're running late. So Terry, unless you've got anything else. We'll try to wrap this up real quick. Yeah, either one of y'all have anything else that you want to know.   Peyton  48:56 Thank you for inviting me onto your podcast. This   Terry  48:58 is nice to finally oh my gosh, it took like,   Roy Barker  49:03 yeah, so tell us dessert? Well, I mean, you've got a lot like Jason and the yoga and but is there something else that you may use every day or something that you do you feel adds a lot of value to your life. Um,   Peyton  49:19 maybe this came through all my practices, you know, the Reiki, the yoga, whatnot, but I just tried to practice radical self awareness. You know, we're human, at the end of the day, we're never going to be infallible creatures, we're never going to be perfect. But I think just learning to recognize those shadow parts of yourself as well as those light parts of yourself and you know, not judging them, not attaching to them. But just recognizing and becoming aware, is the most important tool that we can practice. And I think just noticing what you notice, I say that a lot in yoga, but yeah, I think that that's probably what I use the most every single day. Yeah, just paying attention, noticing without judgment and not being too hard on yourself giving yourself lots of compassion, we're never gonna be perfect. Why try? It's just a waste of time.   Terry  50:12 Designed here. So for sure, be kind   Peyton  50:14 to yourself, people are so mean to themselves, we're our worst.   Terry  50:18 You know, we're bad. If we can be horrible, you can count on me a beat and myself, you know? Definitely. But, you know, we're just, we're just humans.   Roy Barker  50:30 Well, I think, you know, again, if, if everybody would just open their mind up, and just try to take it all in, I think we would be probably be nicer to each other as well, instead of having this seems like a lot of pent up hostility is, you know, let's figure out something to take that away. We should be nice. Perform acts of kindness for other people random, you don't have to expect something back. But do it.   Terry  50:57 Don't get Yeah. Yeah.   Peyton  51:00 When we're nice to ourselves, it's easier to be nicer to other people and not project on them, when we can recognize the parts of ourselves that aren't so wonderful, you know, we can be more compassionate to when we experience those not so wonderful sides of other people. And I mean, that's a practice in and of itself. And I think that that's the most important practice, and it's hard. And, you know, every day is a little different. We all get triggered, but um, yeah, I definitely agree.   Roy Barker  51:25 All right, Peyton, thank you so much for taking time to be with us. I know you've got a lot going on. So tell us where they can reach out to you for the Yeah, so my or for the yoga?   Peyton  51:38 Yeah, so my website is www.oversoulfw.com. You can find me on instagram at oversoul.fw. And then the studio I teach at is called The Studio in Fort Worth, Texas. It's on Jennings. I teach Mondays, Wednesdays Thursdays and Fridays. And yeah, all of our teachers are awesome. So come see us. And yeah, if anyone is interested in Reiki trainings, my next one is this August, the 14th and the 21st for level one and two. So yeah, those are the best ways to get in touch.   Roy Barker  52:15 All right.   Terry  52:16 Well,   Roy Barker  52:16 y'all reach out I know Peyton can help you get on the right track with one of the many practices and it's worth it. Like I said, go in with an open mind. You'll be surprised what you'll get out of it. Yeah. All right. that's gonna do it for another episode of feeding fatty Of course. I am your host, Roy. And you can find us at ww.feedingfatty.com. We're all on all the major podcast platforms, iTunes, Stitcher, Google Spotify. We're also on all the major social media platforms probably hang out on Instagram a little bit more than others. A video of this conversation won't go up on YouTube once the episode goes live. So if there's anything we can do to help anybody get you in the right place, please let us know. We'll be glad to do what we can. So until next time, take care of yourself and take care of your health. Connect with Peyton: www.oversoulfw.com peyton@oversoulfw.com IG: @oversoul.fw  www.feedingfatty.com

Running To The Beat of His Own Drums and Pulling Them 100 Miles Behind Him with Bob Thomas What started out as a joke ended up being a walk or charity. Can you even imagine walking 100 miles? Now visualize walking those 100 miles towing a drum kit on a trailer. This is exactly what professional drummer Bob Thomas set out to do. About Bob I'm Bob, a 23-year-old full-time drummer who also loves ultra-endurance. I'm an Ironman Wales finisher and have become obsessed with ultra running. I have come up with a challenge to combine music and running which is to run a 100-mile ultramarathon towing my drum kit, I will then set it up and play a gig with my band directly after the run. Donation page: virginmoneygiving.com/100miledrumkittow Instagram: @bobthomasdrums Facebook: bob thomas drums YouTube: Bob Thomas www.feedingfaty.com Full Transcript Below Running To The Beat of His Own Drums and Pulling Them 100 Miles Behind Him with Bob Thomas Sun, 6/27 11:31AM • 47:59 SUMMARY KEYWORDS drum kit, running, gig, drummer, people, training, bit, trailer, miles, started, eat, minutes, good, iron man, play, couple, marathon, hill, music, problem SPEAKERS Bob, Terry, Roy Barker Roy Barker  00:10 Hello, and welcome to another episode of Feeding Fatty This is Roy.   Terry  00:14 Terry.   Roy Barker  00:14 So we're podcasts that journaling or chronicling our journey through wellness. And no, we've begun to figure out at first we talked a lot about diet, not being on a diet, but just you know what we eat, consume, exercise, but we've made a, you know, we've also kind of shifted into that mindset realm that we have to, you know, be able to change our mindset to to make sustainable changes. And so on Tuesdays, we usually release an episode with the guest either a professional in the industry, or somebody telling us their story. And then on Thursdays, we release more of a personal episode. And we've been talking a lot about diabetes. That's one thing I struggle with, keep in mind under control. So anyway, I want to thank you for being a listener. And if you're new Welcome to the show. And we've got a great guest today. This has been exciting. We've been waiting a couple of weeks to get Bob on here. So Terry, I'll let you introduce Bob.   Terry  01:11 Bob Thomas is a 23 year old ultra runner and professional drummer from West Wales. He's been playing drums since the age of seven, and performing full time at 17. All over the UK. He started his fitness journey in early 2018, when he ran his first marathon and progressed to an Iron Man in 2019. After the lockdown hit in 2020, he saw it as an opportunity to push his limits further and is training to take on 100 miles while towing his drum kit behind him. Bob, thank you so much for joining us. Welcome to the show.   Bob  01:49 Pleasure to be here. Thank you for having me.   Roy Barker  01:51 Yeah, and you're quite the you're quite the contrast. Because typically, you know, we think of musicians and drummers, they they live kind of an ultimate lifestyle up on that. And then, you know, probably, I would say not the best, you know, they're surrounded by probably a lot of liquor, a lot of good food. And a lot of Yeah, so it's like, it's just, it's an interesting concept. So kind of tell us a little bit, you know, about what kind of music that you play first, you know, how you got into music into the band. And then tell us a little bit of you know, about your focus on fitness.   Bob  02:29 Yeah, it's funny you say about that. That's, that's a lot of the reason why I ended up getting into fitness is because I was like out most nights playing gigs, and then having to drive home drive horrendous miles and just eating the worst fast food all the time. And that's where the fitness really came from. But yeah, so I started from a really young age plan. And I learned through school, basically. And I used to get a 15 minute lesson once a week, and then sort of give me a book and say, right, go and go practice, come back. And that progressed up and and then just decided it was sort of what I wanted to do. So I went to bed. Basically, when I was 16. I left school, and did a little bit of work helping out my parents and sort of thought, right, okay, well, let's try and make something of music. And there's like the local city to me is Cardiff, which is about two hours away. And I sort of just went up there on the site, right, let's try and meet some musicians. So I sort of put my head around once this in venues and sort of try to be friendly with some guitarist and bass players and things and eventually just sort of gotten a couple of bands and started playing and then yeah, just just kept progressing, which which is good fun. And it got Yeah, yeah, very good to the point of playing multiple nights a week or so doing lots of teaching. You can see behind me that there's this kicks up that they should be one there. But I had a gig last night so that that was gone. He sat in my car at the moment. So yeah, it was great. And then just just lots of gigs all over the place and learn to read music. So I play for, like theater shows and things. So I didn't get booked for sort of like four to six weeks on, like small theaters or around the UK, where we do sort of like three to five days in a in a venue just multiple shows. But again, it's just it's lots of it's always it's always very intense in a very short amount of time. So usually like my Monday to Thursday is usually fairly quiet. But then it's sort of like Thursday night it's like right okay, well let's pack up the gear and get ready to go then Friday I'm off and it's Friday night gig Saturday to gigs, Sunday to gigs and then hope   Terry  04:47 to be tired. Well as a as a drummer, you don't have a choice. You have to be fit if you want to be successful as a drummer. So I'm sure   Bob  04:57 yeah, just just to get your drum kit from the cost The venue.   Roy Barker  05:02 And, you know, when when we go to concerts a lot, you know, like more smaller venues, especially outdoors and stuff. It's like, you know, you see the guitar guy, he puts his guitar, in his case, and, you know, he walks away. And the bass says the same thing. And, you know, there's this poor drummer back there. He's got this whole big old drum kit, you know, he's trying to move on and offline. So I know I'm always thinking the same thing. I just played the flute that actually   Terry  05:33 led to having stuff. You asked for it, you got it.   Roy Barker  05:36 So tell us about this challenge where you're gonna, you're gonna is it 100 kilometers, and you're gonna tow your drum kit behind you.   Bob  05:44 gnosis is 100 miles, 100 miles. Okay. I think that's about 180 kilometers.   Roy Barker  05:49 Okay. Okay.   Bob  05:51 That's a that's a best guess. But yeah, so it all it was a bit of a weird joke at the start. And because I live right on the west coast of Wales, and it's very rural, I live in political Pembrokeshire. And there's, there's like, there's more cows and people down here. So for me to go, like all my work, I have to basically go to the closest place I can do it is a city called swanzey, which is about sort of an hour and a half drive away, but more of it is done in Cardiff, which is about two hours just over. So I spend a lot of my time driving, but Cardiff is basically exactly 100 miles from my house. So that's where the majority of my gigs up. So when we hit lockdown, obviously, at the start, everyone thought it was going to be like two, three weeks. And I've done quite a bit of training then because about three or four months before that I've done my first Ironman, so relatively fit, close point. And I said to my mate, who's also a drummer, I said, I think I might train, loads of running really focused. And then when I when gigs, come back, I'll get someone I was thinking, like, I'll get my parents to take my drum get to the gig or something. And I'll run and, and then I'll do the gig and it's about 100 miles a bit like it'd be an ultramarathon, so it'd be great. And he sat there and listened to me say all that and he just went, yeah, but it doesn't really count unless you tow the drum kit. And my stupid brain went that's a brilliant idea. He's off the Christmas list now. Yeah. He's, uh, yeah, he is, is a good friend, but also a bad friend.   Terry  07:37 Well, you're actually gonna be calling I mean, you're actually gonna be telling it yourself. Your body. Yeah, yeah. So I, I am the horse to the car. Yeah,   Bob  07:47 it's a bit a bit mad. So it was kind of it was it was great. And it was like, I had no way I could actually do that. Like that would be, it'd be mental. So the first thing I do is start googling. Like, Has anyone done something like this? And there's been a few people who have like pulled cars from marathons and things like that, that looks pretty brutal. And I was like, Okay, well, no one's no one's really done this. So, so what I do, and then the the extra condition is that I that the challenge isn't finished when I end the run, because I have also hired my band to come to the end of the run and play a gig with me. So run 100 mile with the drum kit, then set it up, then play an hour's gig with them, and then set it down. And then and then I don't know, I'll probably just meet face down   Terry  08:36 in the grass leap, or at least two weeks after that. Yeah, I hope so.   Roy Barker  08:42 Are you going to push through and do like the 100? all at the same time? Are you going to like take a couple breaks in between?   Bob  08:49 Yes, the plan is to do it. Pretty much all as one. So I allowing myself 48 hours to do it. Wow. And that's gonna involve I'm, I've got a, I've got a crew of five guys coming along to help me and they're gonna have a couple of cars and beat leapfrogging and there's a couple of spots where they have to sit behind me with a hazard zone. Because some of the roads quite quick. So I'm yeah, the idea is I start at 8pm on Thursday, the 22nd of July. And the idea is to go all the way through that night. And then when I get to the morning, I'll probably have a bit of a break for breakfast. But when I say a break, I mean less than less than 30 minutes. Yeah. Ideally, if we can keep all the breaks under 20 minutes, that would be great. We're pretty much just going to like, like plot all the labels on the way and I'll just keep stopping and then there'll be other things I need to do. Like, I need to change shoes at some point because my feet will swell. Probably change clothes. I imagine I'll need a change of clothes for night running than I will day running. Because of the heat difference, because we're we're in summer here, and not the world's as the hottest country in the world, but it can get slightly warm. And when I say slightly, I mean, not not very, but enough. So yeah, I'll probably have to get changed and things like that. And then I talked to a few people who've done like, really setting challenges like this before. A friend of mine, she did 200 miles recently. And it took her about 51 hours. And she said on on day two, she had to stop and she slept for 15 minutes. And in Canada. So I look forward to my 15 minute nap on days.   Terry  10:42 Well, and how do you even start to figure out how to train for that? I mean, what's your what's your typical day as far as your training going?   Bob  10:50 Yeah, but yeah, that that's, that's a, that's a weird one. Because it started off with just increasing the miles running. Which came to a point where I was running sort of like, like eight or nine hours a day. And then it just just get I'm just trying to get as many miles as possible. And then it got to the point where I got the trailer. And that that was weird, because the difficult thing with trailers is very hilly around here. So one is heavy and getting it up the hill is awful. But then the other problem is getting it down the hill. ilmi. And it's, it's, it's quite scary. Because when I first did it, I was like, Oh, well, we I got a friend to help out. And he got a break on it. And I was like, yeah, that's a really good idea. So we got this break that was on a rope. And the idea was like a rubber rubber on the hand pulled the brake should be absolutely fine. Well, we didn't take into account is actually, when I get to a steep hill, I have to really pull the brake. I took the first hill that I went down, and I got to the end of it. And I looked at my hand and it was like completely blew off circulation with the rope. I'd like to rope across my hand. I was like that was one Hill. Yeah, so I run because I'm on my last like training block now. Which is which basically involves me every other day running as many miles as I can trailer. So I did a marathon with it on Wednesday, just gone. And that took about eight hours to do. Which was which was fun. And it's just lots of hills. And I'm training with like twice the amount of Hill. So I'm, I cover 80 feet of climbing per mile on my training runs. But when I do the actual run, I only cover 50 feet of climbing per mile. Okay, I'm training a little bit harder than what it will actually be. But I'm not training the same distance because I just want to recover. That's the that's the thing I found hardest is trying to get enough training in, but also recover afterwards. And then and nutrition and things like that it's really hard because I track calories. And it's funny because some days I need to track calories to make sure I don't eat too much. But then other days, I have to track calories to make sure eight is enough. Because I think on Wednesday I burned an extra like 7000 calories or something is like well I don't know how to eat that   Terry  13:42 much. It's many calories Do you need how many calories are trying to strive for   Bob  13:48 so so it's really weird. So when when I'm when I'm moving I can I can basically take on about 160 calories an hour without feeling unwell. Because it's quite a common thing because because when you run your body sends more blood to your muscles and your extremities and it takes it away from some of your normal so your digestive system doesn't work as efficiently. So if you take on too many calories, you can end up being sick, which is a bit of a problem. And it's not nice being sick when you're running. I have accidentally so I have to limit the amount but then afterwards like I sort of got this calorie deficit of like a few 1000 calories and I'm like well I could I could eat a bowl of ice cream and still have cash to spare   Terry  14:46 as trying to join in here.   Roy Barker  14:50 Man I wish I could wish I had that problem of having to try to eat and write that in before we get too far long I was gonna at your do it or isn't there Charity component involved in this as well.   Bob  15:03 Yes, there is. So yeah, so this was where the idea really sort of came to life is because he was like, right, it's a great idea. But like, what was the point in doing it? So yeah, I am, I decided to do it for cardiac risk in the young, which are a really good charity here. And they basically they they set up and they do screening and research into undiagnosed heart conditions, okay? Because it can be found in in young people between ages of 14 and 34. And they can have a heart condition that's completely undiagnosed, no symptoms whatsoever, and unfortunately, just suddenly dropped out. It can be really awful there was we've got a competition in in football over here going on with the euros at the moment. And there was a player, I think he's from Denmark. But he about I think it was about 20 minutes into the game just dropped, dropped on the field. And fortunately, he recovered. And they, they got into hospital, and he's fine. But that was a cardiac problem. And it's really strange, because it doesn't really matter how fit people seem to be. It can really affect them. Unfortunately, we lost my my older sister. And she was 16 at the time, but she played hot ball, hot ball hockey, and netball. That's the mix, apparently hot ball. So he actually played netball and hockey to a really high standard, and was always used to run track and things. And they are unfortunately, where she had a heart condition that we didn't know about no symptoms whatsoever. Gosh,   Roy Barker  16:42 that's terrible. So do you.   Terry  16:43 So do you because of that? Do you get screened annually? How does?   Bob  16:50 Yes, so so i i don't get screened annually. So I have I have been screened, and they they believe it's hereditary. And they've looked into cases in my family. And they believe it's only the women that are affected in my family interests. Other I've had a look into that. And and how I know that I don't specifically know, but it's all through the screening that they do. And they work a lot with schools over here. So they'll they'll go into schools, and they'll screen an entire year of school and figure out and they can they can give pacemakers. I know that there was a girl in a school near me. And she was screened. And they found that she had something and they they did an operation she had had a pacemaker button on the heart. And she had to I think she had to keep it for about two years. And then they got removed, and she was absolutely fine. And yeah,   Roy Barker  17:47 yeah, and we have seen that here too. You know, athletes football is our, you know, American football, and then you know, some in basketball to that. Yeah, younger kids that are you would think in perfect health, because they're so athletic. And then, you know, it's unfortunate, they have this underlying condition. So, you know, we're definitely, you know, express our sorrow for your family's loss, for sure. But I think it's really great that you're stepping up and doing this. And the reality is just so many people don't know about it. So the awareness is a good component as well.   Bob  18:22 Yeah, I think massively it and that's the things but when it's someone that of that age that's so young, it affects so many people around them, because, right, if there's some if it affects someone who's sort of under the age of 18, they've probably got brothers and sisters and effects their family and all their school friends. I know that my sister's friends. for them. It was horrendous, because they had a friend who was there there one day, and then the next school and they're like, hold on. Where's where Sarah, while actually not in school today? Yeah. And yeah, it's horrific.   Terry  18:55 And you were How old? were you when you lost your sister?   Bob  18:59 I was 11 at the time. Wow. Five years younger than Oh, well,   Roy Barker  19:05 we appreciate you sharing that with us. I know. That's a you know, it's very personal. But thanks for thanks for sharing, I think it makes a big difference to, you know, get that message out that it can be devastating. It is devastating to the families that happens to you. But then, like you said, At that age, it affects people around them. And then if they're young, it's like a lifelong thing that they have to deal with. So,   Terry  19:30 and the fact that they're so young, you know, you just don't know, at any age, what's going to happen, anything can creep up, but the fact that they're younger, and this happens, you know, doesn't mean it's not gonna   Roy Barker  19:43 end their screening. That's the other thing. I don't know how preventable but if people were more aware of it, get the screening probably could avoid. Avoid a lot of the unnecessary deaths as well.   Bob  19:55 Yeah, a lot. A lot of it can can be avoided through through things like pacemakers. and things like that. And if they if they do find them earlier, and I don't I don't even think they have to find super early, I think as long as it's found some, that's all they need, and then they can they can actively work against it.   Roy Barker  20:15 Well, so let's get back to so you, what made you make this decision to be healthy to be the healthy drummer? I mean, because like we said, it's very contrary, did you just, you know, just I guess, feeling bad, or you just saw the path that you're on, you know, doing eating the fast food on the way home from a bad I have to be going down?   Bob  20:40 Yeah, it was, um, it was a case of, so I'm I'm asthmatic. And I've always had like, like, fairly Bad, bad asthma, but it isn't, it's not terrible. I remember doing a couple of gigs where I had to carry the kit in, and sort of like carry half the kit, and then almost be having an asthma attack, taking it in and just being like, this is terrible. But on the scale of things, my asthma is not that you can have way worse asthma. I just remember thinking at this one gig, I think we have to carry it up a flight of stairs to get to the stage. And I carried about two pieces my drum kit up and it wasn't even the heaviest bit. I got to the top. I was sweating. And I was like hearing, like, I couldn't breathe. And I was like, I think this might be a problem. If I want to carry on doing this, and I can't keep up this lifestyle. Right. And so yeah, so the idea was like, right, okay, well, let's, let's start doing a little bit of running. So this was back in early 2018. It must have been awful February, started doing a little bit of running wasn't very good. didn't really enjoy it. But sort of kept going. And then I mentioned to my my girlfriend at the time, I was like, I think I might I might train for a marathon. I think it was just a really off the cuff sort of said it didn't really mean it. Yeah. And I think about 10 minutes later, she went, Oh, there's one in six weeks, I've signed you up.   Roy Barker  22:20 Yeah, that's the second time now you've got yourself in trouble you have built in a little better.   Bob  22:26 Yeah, I know. I should just keep my mouth shut. So. So I went and did that marathon and hated it. But what what I remember mainly from America is I ran the first 16 miles. And then basically fell off a cliff just felt horrendous walked had my head in the sand, like just did not want to be there at all. And then I got to the end, and then about 200 meters from the end, all the crowds go. And I was like sprinting, I was absolute for like full out as fast as I could run. I don't think I've ever run that fast before in my life. And finish the race and then fell around this again. But but it's saying in me then when I did that was like, hold on, like, an hour ago. I wanted to quit give up and I felt awful. And I thought I couldn't even run 10 seconds ago, I was sprinting full pelt, what, what's going on? And then I sort of realized that actually a lot of mental, right? So it was like, Okay, and then all my training just just sort of went straight off. After that marathon, there was nothing really to look forward to. And it was kind of like right back to back to work. And it started going back the other way again, and I was like, Oh no, this isn't good. I need to sign up for something. And my dad had started doing iron that where I realized sake of I thought we're a bit we're a bit just stupid. We just say we're going to do things and then end up doing them. So because of that, so that year my dad signed up to do an iron man. And he, he just like he just spoke to me one day, I think he spoke to me and my brother and he was like, I've signed this deal and I'm on a really like, Okay. She know what it is? And he was like, yeah, it's like a triathlon, we like, is a really hard track. He was like, yeah, it's fine. We're like dead, you can't even run. And he's like, yeah, we fine. He had when he signed up, he had an issue with his knee where he had injured it, like a couple years before and hadn't been able to run as well. And it was really struggling and but somehow he fixed it gotten through it and he's done like for now. So, so the I because my training was completely in a slump and I was like, right I need something to look forward to. I was like, Okay, well, I am man it is. So I decided to sign up and day one So then in 2019, I did an Iron Man, which is really good. And for 2019, for me, music wise was probably the year that we're it really took off quite quite well. So I was doing a lot more around the UK traveling a lot further. We were sort of breaking into, like north and south of England, which is much more populated areas than Wales. So we're doing a lot better. But then the journeys they're getting up to sort of we're traveling sort of eight hours, to places.   Roy Barker  25:33 So let me just say for the record back what you said that there is no easy Iron Man or triathalon. person as you are your red was like that question like, yeah, there is no, there is no Yeah, yeah, this is gonna be an easy one here.   Bob  25:51 Yes, yeah. It's a little bit different to the local and stamp London, the leisure centre. It's like 10 laps of the pole and a quick jog around the block. But yeah, yeah. So like, my, my work got massively increased. So I didn't really have much time to train. So I ended up sort of scraping through the Iron Man and completing, I sort of did it but I wasn't very happy with my time because I The training was not not wonderful. So I entered again, for 2020. And that's when I really started with it. And so I sort of, I had a couple of mates at the time. And I was like, right, I know, this makes one's a lot. So he's really good at that, I'm going to start swim with him, and my other mate runs a lot and start running with him. And I really sort of, like changed a lot of my focus to go fully into into the fitness and my, my idea was that if I could do Ironman in under 12 hours, I'd be really happy. So I was had, like, straight into that as much as I could. And then that's when lockdown happened. So that's when this sort of idea of like, right, well, now I've got a big opportunity. Like, at the time, I thought, right, I've got four to six weeks now where I can go mad training. And then but I've done just carried on forever and ever and ever. And and so that second I'm on I still haven't done. I'm Fingers crossed should be doing it this September. But But yeah, but that sort of leads us to where we are now. Because that's when that conversation happened about running with the drum kit. And then it was like, right, well, yeah, let's do that. And I, it all got invented. Because I was I thought it was a great idea. And I sort of looked into it a bit and figured out and thought, yeah, I think I can do this. So I made a video saying that I was going to do it and put it on Facebook. And that was the point where I could not go back because that video got about 5000 views in the day. Everyone I knew. And people had already people were donating money. And I hadn't even set up the donation page. I had people just sending me money. I raised like 200 pounds in like, a day. And I was like, Wait, hold on, I've got to do this. I was like there's no Undo button so that I'm well and truly in. So that it was a scramble to set up like a donation page. And that was it. Once I put that video out, it was like, Okay, I am I am fully committed. And then it was just trying to figure out a date and the idea. At the time, I was like, Okay, well, I definitely need to do it next year. So 2021 because I don't think if it was just running 100 miles, I said just running 100 miles is silly. But if Yeah, if I was only running 100 miles without turning the drum kit, I probably could have done it towards the end of last year. But we've turned the drunk yet. It was like right, no, that's that's probably I probably bitten off more than I can chew here. So I'm gonna make sure that this takes a long time until after dinner. So yeah, the idea was to do it in August this year. And then as things started lining up, we were looking at dates and night, the weekend of the 24th of July. This was like the perfect weekend. Right again, that book in and go for it. And then I had to figure out how to tow the trailer. And I had to get a trailer made and all of that and that was great fun and a bit mad cuz I'm phoning up companies who sell trailers and be like, do you have any that are built for running? Like, Oh, no, no,   Roy Barker  29:35 we don't really. It's not really a thing. Okay. Even if you you know, get one like, people run you know, when they have kids and stuff that's smaller. I mean, that's the other challenge is getting something big enough to hold the whole drum kit.   Bob  29:53 That was the thing. So that was I got offers from people of saying like, Oh, well I've got like a baby running thing. Um, I was like, Okay. Like, yeah, I was like it by any chance. Did you have triplets? really helpful? Unfortunately, they didn't. So yeah, I can, I can use it. But yeah, that's the problem because the drum kit is annoyingly shaped and really bulky. And even with packing it down to the smallest I can possibly get it, I still have to have it on like a flatbed trailer, which itself is really heavy and cumbersome and annoying. I haven't sworn at it.   Roy Barker  30:33 When you brought up a good point, I guess when we first started talking, I was thinking about you know, it's gonna be the challenge is getting up the hill, but I never actually thought about once you start down the hill that, you know, that trailer is gonna want to try to run over you if you don't have a pretty good braking system in place.   Bob  30:50 Yeah, the trailer is coming from my head on is   Terry  30:55 like a cartoon, you know, just a flat near right out. I mean, I think about Frankie, or one of our dogs dragging us down a hill that we have on the side of the house where we take him outside. And I mean, she does she is strong. And she pulls me down that I can't even oh my gosh, I can't even imagine that part of it. But I you know, I just it that is something that you posted on Facebook and accountability really can be such a factor. Yeah, peer pressure is the worst, isn't it really it is that in the mindset, and then all the support that you have from your, from your community, your friends, your family, all of that is, is awesome.   Bob  31:41 Yeah, that's being massive, because alongside everyone watching and donating, I also just got like, hundreds of messages from people being like, Oh, I can help with this. And I can do this. And I'm still getting them today. I got a message like I think yesterday from my mate Connor. And he was like, oh, God didn't want to do anything like filming or anything. Because like, I've got a camera and I can do this. And I'm like, Oh, yeah, those great. People are just so helpful, but it is amazing.   Roy Barker  32:06 So what how is the challenge? You know? And I think that's awesome that you put it out there because that's what they always say is, you know, if you have goals in your mind, it's one thing but once you speak them to somebody else that you know you become accountable. But the other part of this is that the difficulty even if you want to do this the difficulty of your situation of being around, you know, the things that aren't as healthy for you to consume. And then I'm sure your bandmates are like, Hey, why don't you come out, you know, come have a drink with us or I don't know what you know, y'all favorite junk food is but over here be like, Hey, we need to go get some nachos and beer after this gig. And, you know, how do you how do you handle that? And how supportive are they of you and your efforts? Not necessarily for the challenge but just for the daily being healthy.   Bob  33:00 I actually incredibly supportive because I I think a lot of it actually with the the eating and beer bad because we don't necessarily get the situation that often. Well, we all stay around and have like a beer after a gig. unfortunate because it's so much traveling. It's always like, Oh, I work but I've got a drive. So like and it's like you can't you never really get the situation where you can stay afterwards. But the problem was is mainly just actually myself and overcoming the big shiny by the side of the motorway. right for you are in an order and enough food to feed a family of thought.   Roy Barker  33:48 Like a magnet. Especially when and I'm the worst so I can attest to that is driving. I just feel like I always have to have something to eat or drink and it's like hard to go by the drive thru without popping in and getting something so I mean, it's a challenge. Yeah, it's just boring, isn't it? Yeah. So what have you have you done anything to make to help yourself to drive past it without making that exit?   Bob  34:16 To try and try take a different route? That's what Yeah, how ice cream machine doesn't work. Yeah, I mean, the one thing that's massively been is that I haven't actually been able to work because of COVID Yeah, so I've I've not been going to the gigs. A lot of my work has been I've been doing much more teaching and things like that, which is from home and over Skype, and things like this. So it's been lots of online so I've actually been making my own food. And when you're training a lot, the the food you eat and how you feel makes a massive difference, because I'm I'm sure you know when you go to McDonald's and you eat loads, and then you get up the next morning. You feel horrendous. Yeah. And but it's even worse when you do that. And then you've got a run 20 miles the next day. Because then you feel like doubly horrendous. So you quite quickly get into the headspace of like, Oh, actually, yeah, I need to sort of do that do this right. And I think I think even even before I said all the fitness stuff, I don't think it was necessarily my bandmates, or a bad influence. I think, especially the way we do things where we're not so much the rock and roll lifestyle musicians, we're very much that sort of quiet, go in and get the job done. Might have a Yeah, have a chat with people and then come home and sit with it, sit on your feet up and get get as early night as you can. So I haven't really had massive bad influences, which is quite good, other than my own sort of bad influence of just genuinely not being able to beat my cravings.   Terry  36:05 I think we all think about, you know, in the 60s and 70s, well, 60s 70s 80s, you know, just our music, our music, the rock and roll and all you know, we just think of that lifestyle, they're all they're all out there drinking out all hours, I have all these dates, dates, you know, all that stuff. So it's, it's, it's very refreshing to see that   Roy Barker  36:29 I could think of this group that I was listening to a song interviewers listened to one with the group. And they were kind of like, you know, it's kind of like their, their nine to five, just in a different time slot. But they were like, you know, they became big in popularity, and they were opening for some other bigger groups, and the other groups were like, Hey, come on, we're gonna go, you know, party and do this or like, and, you know, it's time for us to go home. And so they were that way as well. They just like, you know, we never really got into the life, we just, you know, we did our GIG and then we went home. And yeah, that everybody else.   Bob  37:03 I think some of it comes with, it depends how big the band gets. If you if you get a lot of money. And you're doing really well out of it, I think, yeah, there's it that lends itself to it as well. But sometimes it's like, like I've especially early on, I think that's probably where it's at. Because, early on, I was doing gigs where I would barely make any money by just doing lots and lots and lots of them. So you're sort of thinking you go like, Oh, yeah, well, I could have like a couple of beers afterwards with some of the crowd. But certainly, if you spend 20 pound on on beer afterwards, and then you take in your fuel, and then you eat and big McDonald's, suddenly, you spent your entire paycheck. Can you laugh? I don't have any money. I think yeah, I think I think when I first started, I probably felt like the first like two months, I was like, terrible, had no money. And then I was like, Oh, I can't get this gig because I can't put any fuel in my car. I should sort this out.   Terry  37:59 You learned quick. I mean, it takes some people a lifetime to figure that out.   Bob  38:04 Yeah, and, and also, just where I live sort of lends itself because I play it when I'm playing card, if I've got one band where three of the members live in Cardiff. So they they can like walk to the gig. So it typically takes them like 10 minutes to get there. So they they can have a drink of things and walk home. And it's really easy for them and a lot of their friends around there. Whereas for me, it's always that situation of like, right to if we finish up, sort of like 11 o'clock. We've then got 45 minutes to pack down and get out. We have a 15 minute chat, say goodbye. And then I get home and then I've got to drive. I still got two hour drive. So I don't get home till two in the morning still. So then if I stay around for drinks and food then it's like suddenly like I'm getting hungry. like four in the morning. Yeah. And yeah, so and especially if it's on a Sunday I want to I want to get get back to work to watch football.   Roy Barker  38:56 Yeah. So already on the on the actual running part. Have you just done all of this on your own? Or have you been working with the trainer to kind of help get you up to you know, even prior to the to the trailer pool thing?   Bob  39:12 were you working with somebody. So before the tradable i the only thing I was working with as I was working with a swimming coach because for me swimming is one of my strong suits. I swung from very early on from I think probably about age six, I think I started swimming and always quite enjoyed it. So I was working with a swimming coach quite a lot. But as far as running and cycling goes not not really a lot of there's a really good community down here because so I live in Pembrokeshire and as a political attendee here, and that is where one of the Ironmen takes place. So there is an Ironman in Tennessee, which is about 30 minutes from me. So there's a massive community of triathletes down here. So a lot of it is we all just sort of like keep night by In each of these training plans and talk to each other, so mainly everything I've learned is through that. And then for the run all of my training I've done myself and I have a good friend who's a physio. And I pretty much text him every other day like this hurts. Why should I do? He'll text me back and you'd be like, it's fine. It's meant to hurt. Just go   Terry  40:26 read some dirt and   Roy Barker  40:29 everything I was noticing. Looks like you have a 40 Niners hat and jacket though. Are you big American football fan?   Bob  40:35 Yeah, I'm a huge Forty Niners fan. And so when they do like the international games over here, I've got a season ticket. I'm sorry. I've seen many teams over here. And I watch every game live. Absolutely love it. Very good. Good.   Roy Barker  40:51 Well, we would be remiss if we didn't ask you a couple questions about who your favorite some of your favorite drummers are.   Bob  40:59 Yeah, of course. Yeah. So old all time favorite drummers Jeff Porcaro from so so because he's, he's insane. And he's played on so much stuff from like, like Steely Dan stuff. And yeah, he's he's based. Big fan of Tom from news. So he's a news from from Devon, which is not too far from here. And it's like, well, actually, as, as the crow flies, it's really close. It's like 4050 miles, but just over the water. So they're there by their massive modern UK band that are really good. And then I play in a tribute band for those. So I've had to really commit a lot of time to learning all of his parts and playing very accurately, so I have a massive appreciation for him. Yeah, he's amazing. And then I've got narrow people down, that's really hard. Yeah, there's a drummer called Danny Carey from the band tool. And they're just like, all over the place, really complex rhythms and things like that. They do horrible odd times images and stuff. And it's very complex. And, and redneck and a lot of it's like, it's the way the scrub music is. It's like spiraling, which is really, really, really weird. But it's this very sort of like, psychedelic. And the I love that sort of stuff.   Roy Barker  42:25 Yeah, remember when the guess when the multitrack or eight tracks or whatever came out? That's when everybody would be like, you know, all the sound in one speaker and then it would move and then if they were really good, they could just make it swirl around the whole car like that?   Bob  42:40 Yeah, yeah, they did nice. Like the the Queen thing on Bohemian Rhapsody where they found the vocal. Right, and then it's the middle. Yeah.   Roy Barker  42:48 Well, Bob, we appreciate you taking time out of your day to talk with us. It's an awesome story, I think it's a great cause that you're working toward, and we need to follow up. So we're going to get you on our calendar, we'll give you a day or two to you know, probably rest up from that, but maybe a little longer, maybe, and maybe an August weekend, they get you back on and you can give us a report of how it went. And of course, I'm sure that they're going to be video ographers they're taking the pictures and video. So please send us all that stuff. So we can not only post it, but you know, we really want to keep up with you and see how this goes. Yes, well, very, that's amazing. Thank you very much a bird   Terry  43:28 like oh my gosh, sending positive vibes to you will live vicariously through you.   Roy Barker  43:35 So what is a tool or a habit, something that you do every day, that really adds a lot of value to your life.   Bob  43:44 Or that is that is very good one I think from for me, it's it's probably sort of taking the taking time to do something, but I I really enjoy. So often this is usually very much around music. So for me, it's not just it's not just drums because I play a bit of guitar and piano. So every day I try to sort of dedicate a little bit of time, just even if it's like 10 minutes to just go and like write this, this, I'm just going to focus on this and just really enjoy it and not worry about anything else. And it's sort of just I guess it's kind of a bit of a meditation thing. But I find a lot, it helps with things like procrastination, because I find a lot of time when you're doing something like hard work or something. And you're just thinking like, oh my, I could be doing this other thing. And I want to be doing that. If just early on in the day early in the morning, before you go off to work, you just do something that you really enjoy. You sort of just get out of yourself a little bit so that you can go right out. I've done some I've really enjoyed today and now I'm going to go focus. Cool.   Roy Barker  44:50 Yeah, that's good advice. Yeah, we need to get out and and do that we need to sometimes we forget to stop and you know, have some enjoyment out of our day. So let's go Awesome. God, I just got to thinking we just our concerts just got opened back up here this year and we our first one that's coming to town that we're gonna see is a Clapton is coming. So we're excited about that. Oh, cool. Oh, when when's that?   Terry  45:17 It's September, mid September, and I've got a really good LA to   Bob  45:23 be really good. venue. Oh, that'd be cool. I was meant to see Joe Bonamassa recently. But I got cancelled unfortunate, I'm really hoping it's going to be put back on set.   Terry  45:36 I know, I'm so ready to do it just be in a live music format. I just do.   Roy Barker  45:44 And that's why you were you know, that's another reason that we were so interested in talking to you because music is a big part of both of our lives. And, you know, since I'm, you know, right up until the pandemic, you know, we probably went to, you know, concert every month or so, maybe not, you know, a lot of buyers are the old guys that you know, they   Terry  46:02 Al Green Yeah, the temptations,   Roy Barker  46:05 you know, we're trying to trying to see them before they all pass away. boys got the attributes that   Terry  46:15 we even had tickets to the Rolling Stones, and I've never seen them before. They were supposed to come a year ago, and maybe they still haven't announced anything unless you know something. Some inside scoop. We don't but   Bob  46:28 no, no, by no. Unfortunately, just being British doesn't mean you get out of shame. It would be such a great privilege if it was   Roy Barker  46:40 the other one that one of our last ones we went to were the I don't know if you've heard of the Stone Temple Pilots, Eric. Oh, yeah. Eric Kretz. Yep. Amazing drummer. If you haven't ever checked him out, check him out really good.   Bob  46:53 Yeah, well, yeah, I know a little bit of their stuff, but not not in depth. But yeah, I've   Roy Barker  46:57 heard some good stuff. All right. Well, we could talk music for the next couple hours, but we don't let you go. Thank you. Were so gracious for the time you've given us and like I said, really keep up. We want to. We want to see how even if you want to send us some training stuff as you're working through the week, some pictures of the trailer, and just anything you want to send us. And we'll be sure to get it out there for Yeah, brilliant. Well, thank you very much. Hey, you bet. All right, that's gonna do it for another episode of feeding fatty. I'm your host Roy.   Terry  47:27 I'm Terry Bob. Thank you so much   Roy Barker  47:29 of course you can find us at www.feedingfatty.com we're on all the major podcast platforms. iTunes, Stitcher, Google Spotify, if we're not on one that you listened to reach out we'd be glad to get it added. You can also find us on all the major social media platforms typically, probably Instagram is where we hang out a little bit more. A video of this interview will go up when the episode goes live. So until next time, take care of yourself and take care of your health. Donation page: virginmoneygiving.com/100miledrumkittow Instagram: @bobthomasdrums Facebook: bob thomas drums YouTube: Bob Thomas www.feedingfatty.com

It was a pleasure to have sat down with both Terry and Roy and talk more about their health journeyIn this episode we talk about: Both Roy and Terry's own health journey and why they started their podcastHow finding a professional practitioners is key to healingHow using meditation and reiki to help mental blocksGives us their top 3 most important wellness habits to start outThey give us their own definition of self-careBoth provide their health goals they are currently working on And so much more…Roy and Terry's BioTerry is a writer and podcaster that previously lost 80 lbs and kept it off.Roy is a strategic analyst, employee retention, specialist, and podcaster wanting to improve my health and not outlive my wellness. Roy and Terry's Links Website: https://www.feedingfatty.comPodcasts: Feeding Fatty, AgeacationalHost's Links Sign up for your free Health Coaching introductory call https://calendly.com/elizabethdhealthcoach/30Website: https://elizabethdicristofano.com15% off first order at Araza Beauty use code 'therootofourhealth15'Email me: info@elizabethdicristofano.comFollow me on Instagram https://www.instagram.com/therootofourhealthLet's Connect on LinkedIn https:www.linkedin.com/in/elizabethdicristofanoSupport the show

Body Image Can Be Deceptive, Thin Doesn't Always Equate To Being Healthy With Sandy Rodriquez In today's society, we equate thin with healthy and overweight with unhealthy. There is so much more to really knowing who is healthy, but social media and other advertisers continue to propagate this lie. We shouldn't allow other people to define our health and our happiness. Let your doctor determine your health and you your happiness. About Sandy Bilingual communications expert Sandy Rodriguez writes on topics ranging from finance to entertainment for different media outlets in both the U.S. and Mexico. She is the author of a book titled Choose to Prevail, which inspired an upcoming video interview series. Sandy is a former editorial coordinator for Mexican newspaper Reforma, one of the most influential publications in Latin America, and has translated tens of books from English to Spanish for major publishing houses. These include medical, self-help, and business books, novels, and titles focused on spirituality or personal growth by popular authors such as Louise Hay, Nick Vujicic, and Neale Donald Walsch. Multifaceted Sandy, who once took part in a prestigious fellowship program for international journalists at Seoul National University in South Korea, currently lives in Los Angeles, where she works as a certified court interpreter. She is a fitness enthusiast, burgeoning artist, and amateur winemaker. Choose to Prevail Book (@choosetoprevail) • Instagram photos and videos www.feedingfatty.com Full Transcript Below Body Image Can Be Deceptive, Thin Doesn't Always Equate To Being Healthy with Sandy Rodriquez Sat, 6/26 11:21AM • 54:00 SUMMARY KEYWORDS people, eat, feel, book, healthy, sandy, weight, shape, person, life, exercise, body, mentioning, day, thinking, age, overweight, gym, friends, point SPEAKERS Terry, Sandy, Roy Barker   Roy Barker  00:00 Hello, and welcome to another episode of Feeding Fatty. I'm your host, Roy.   Terry  00:03 I'm Terry.   Roy Barker  00:11 So we are a podcast that we are chronicling our journey through health. that encompasses a lot of things. It's our diet not being on a diet, but it's our diet of what we consume, as well as exercise mindset. Trying to center ourself and meditation, all of this combined really helps to make us a better us we think. And so we're working really hard to make some changes to try to get on a better plane. A lot of times we Chronicle you know what's going on in our life this week. And we also have professionals and guests that are experts in different areas that come on to try to help us with this and be a good reference and resource for you and today is no different. Terry, I'll let you introduce Sandy.   Terry  00:57 Sandy Rodriguez is a bilingual communications expert writing on topics ranging from finance to entertainment for different media outlets in both the US and Mexico. She is the author of a book titled choose to prevail, which inspired an upcoming videos interview series, which I just finished, by the way. And Sandy is a former editorial coordinator for the Mexican newspaper reforma, one of the most influential publications in Latin America and has translated 10s of books from English to Spanish for major publishing houses. multifaceted Sandy who wants to put in a prestigious fellowship program for international journalists, Sol Yun National University in South Korea currently lives in LA where she works as a certified court interpreter. She's a fitness enthusiast, burgeoning artists and amateur winemakers. Sandy, welcome to the show.   Sandy  01:55 Thank you so much for having me over tyrian. Enjoy, it's wonderful to be here with you as much like yourself, I'm very interested in staying healthy and making positive health changes in my life at   Roy Barker  02:07 all times. Yeah, and it's funny, because once we started down this road, I think, you know, at the beginning, we were focused on what we ate and exercise and but I think as we've gone through this journey, it's like, we've kind of shifted the mindset because you just really have to get your mind right, in order to make changes, sustainable changes, you know, we can change for a day or two or for a meal or two, but trying to make bigger, sustainable changes that will last the rest of your life. It's difficult, very difficult. And I'm not just going to tell you I've I've had to Terry has been reporting as she's reading your book, for the last couple days, she's like, Oh, my gosh, you should hear this easier what Sandy had to say in that book. So I haven't had a chance to look at it. But Terry said that it's awesome. So thank you for sharing that with us.   Sandy  02:59 Thank you so much for I am very happy that the charity has been liking the book. One of the things that I mentioned in the book, and I think might be interesting to your audience, is that we really cannot let our body image or our own body love be defined by other people. If anything, here's the thing, I've noticed that body shapes come into vogue, and they fall out of fashion much like clothing does. So know what your body type, what's your bone structure, what your overall complexion is, like, sooner or later, it will come into fashion. I for example, struggled a lot when I was a little girl and even a teenager because my body type was not popular at the time. I'm a person with a trim upper body, a small waist and curvy or lower body. And that was not popular at all. However, it's very funny to me that now that is the body type that a lot of people are striving for. So I guess it's just a matter of weeding it out. I think it's something that's that's actually pretty funny. I even read that Benjamin Franklin's body tight was popular during his lifespan. Who would have thought so it's really a matter of just waiting it out.   Terry  04:22 Right? Yeah. And I can totally relate because, you know, parish parish shape. I have always been pear shaped. Is that what you? Is that what you considered yourself as well? I think so. I believe so. Yes. Yeah. Yeah, I just, I mean, forever. And now holy cow and people are getting implants and you know all of that. I don't I don't understand.   Sandy  04:47 Let me tell you as an author, I know and an acquaintance of mine. She is a bodybuilder and over the last couple of years, she's made a small fortune by art. training people to specifically grow their glutes. Now, to me that's like, seriously, I mean, I spent all my childhood and my early teen years trying to do the exact opposite. I clearly remember reading in a women's magazine when I was, I don't know, maybe 12, that you should sit on a hardened wooden floor, you know, with your legs crossed and rock side to side for an hour or two a day while watching TV. And that should have flattened you're behind. And that was what people were striving for. Now. Crazy, right? So you never know what's going to be popular. And I was made to feel like I was fat back in the day because of having that body type. Looking back at pictures, and just remembering what I was eating, and my actual body weight. Of course, I was not fat, I was certainly not overweight, by any, you know, by any doctor's charge or anything of the sort. But my peers and even adults made me feel fat. Because of that I even remember a couple of incidents where my friends moms would actually, you know, give me a little talking to and say, No, no, no, you need to cut back on calories. Because when you grow up, you don't want to, to look fat in an attractive and that was quite damaging, personally, what kind of an adult approaches a young child to give their two cents about the child's appearance. And secondly, now looking back, I was never overweight, it was just a body type that people didn't, let's say, understand or appreciate back in the day.   Roy Barker  06:40 It's harder for women I know, you know, to ignore the great advice people give you but also to, you know, to be that body conscious. But you know, as long as you're healthy, you got good blood pressure, your sugars are good, you know, whatever the other markers that your physician says, you know, we should be okay with that. And, you know, we just, again, it's hard. It's hard for anybody, but you know, we just have to stay in our own lane, run our own race and say, Look, I am what I am. And what is it the old saying that the people, people that people that care don't mind, and people that mind, don't care, something like that. I don't remember how that goes. But basically, it's, you know, the people that are closest to us are going to understand, and they're not going to be rude. But the people that are rude, you know, we just have to nevermind them. And the other thing, it's kind of timely, that there was an old, it was a meme that was going around not long ago, of a pattern. And this was probably in the late 50s, early 60s. But the pattern for sewing was actually called chubby girl patterns. And you know, in this day and time, I just had to step back for a minute and say, Oh, my gosh, can you imagine that somebody was actually advertising their product as chubby girl products.   Sandy  08:01 Very funny. It's really interesting. Right now, body positivity, at least, let's say publicly, it's a it's a big deal. A lot of companies are choosing to feature, you know, models that are a little bit on the chubbier side. But here's the thing, I do feel that there's a bit of a downside to that, in that I feel that a lot of companies, it's almost like they're just paying lip service to what is trendy right now that which is a pipe positivity movement. But I do feel that it doesn't really serve people well to actually believe that the world will treat you exactly the same if you're, if you're clearly out of shape, because that's not the case. And it would be very disappointing to be tremendously out of shape and go out into the world and go to beaches and Golden's to social situations and go into dating, and go into job interviews and just assume that yes, the world is very positive now, and I will be getting these fabulous reactions. My weight is a non issue. That's not really the case. And I know that to be a fact, because I'm, well, I mean, it's not only something that I can see for myself, but I experienced it up to a certain degree. I've always been a person that has been very much weight conscious and finger conscious and I've even fallen into near anorexia at certain times in my life. But when I was pregnant, I decided to just set all of those concerns aside and just eat help healthfully. But to be honest, I went a little bit overboard. I didn't really eat healthfully, I went above and beyond. I mean, certainly I ate for two but not for two normal people, but for two people with a sweet tooth and with a penchant for grilled cheese sandwiches. So in reality I did put on a lot of weight. I would say that up My my little boy was born, I still had a lot left to ship. And I knew that it was going to be something temporary, because I'm a person that knows how to, you know, lose weight when it's needed. So I knew it was a temporary thing. But I would say that over the course of maybe a year, I was really very much overweight. And in fact, you can well pregnant, because I put on so much weight, I did not look like this beautiful, lovable, pregnant woman that everybody wants to hug and help out. In fact, I would say that I looked more like an overweight lady. And the reactions I got from people, let me tell you, they were not at all body positive at all. So it was a bit of a social experiment, and that I actually got to feel and experience what life might be like if that were your permanent situation. Let me tell you, there is no real body positivity going on, as far as I can tell. So I mean, it's all well and good that companies want to, you know, open their, their brands to to more consumers and maybe offer different sizes. But it's really, I think, a little bit of wishful thinking to actually believe that you can go into the world and experience life in exactly the same way and with exactly the same opportunities at any size. Yeah, that's what I feel.   Terry  11:24 Yeah. And I mean, it'd be great. It'd be a perfect world, if we could go and just be fake. People could see us from the inside out. That would just solve everything right there.   Roy Barker  11:39 Yeah. And I think the other part of that is that, I don't know why, but it's gotten worse over the last few years. But people feel the need to comment or to be mean,   Terry  11:49 they're trying to be helpful, but they're really not right.   Roy Barker  11:52 And some people are just not, I mean, just nasty anyway, but then, you know, we also I think we suffer from the silent prejudice, that even if somebody doesn't voice that, it's always, you know, it's in their head, or, you know, they think that they think, oh, that, you know, I don't want to hire that person, because they're overweight, or the body image, you know, whatever it may be, that's not what I want.   Terry  12:19 And the same route, you know, for the reverse, even for thin people, you know, you can't automatically assume that often, then and fit looking people are actually that they may, you know, just have a great metabolism, they may, you know, they've got their, oh, it's, it's somewhere in between there would be nice. Absolutely. In fact,   Sandy  12:40 I have something to mention about that, I get the feeling that health and appearance are really unrelated. There really is very little overlap, for example, as I was mentioning, at a certain point in time, and I do think that it was caused, mostly by comments on me being overweight, which I actually was not, when I was younger, I have fallen into very restrictive eating patterns, at certain points in my life, I would say near Emirates, I mean, it's not ever a tip, because I know what that is. And I would certainly not want to claim that I have been in a situation is dire as people that have undergone that. But I have been in situations where let's say over a period of a couple of years, I have had nothing but let's say let's say back in the early 90s, maybe only three slimfast shakes throughout the day. And that was the extent of my eating. So when I've done that, and when I've done that, I've coupled it with very, very extreme exercise routines. So that can be healthy. I mean, nobody would assume that that's healthy. But when I do that, I'm normally at my lowest weight. And normally when I'm at my lowest weight people come out of the woodwork, doctors, personal trainers, and everybody says, Oh, you look fantastic. You are the picture of health. Now I know I'm not the picture of how can I be the picture of though if I'm practically starving myself maybe even treating myself to what a diet coke now and then I mean, there's no way that that So, but I look quote unquote, very healthy. Now whenever I say okay, that's I mean enough with that let's let's try to actually get a little bit healthier. And I start you know, building in adding some more vegetables and fruits into the mix, which is normally something that many personal trainers suggest passing upon. Whenever I start adding, you know, more healthful foods, healthy proteins, healthy fats. Normally I'm kind of like at the weight that I am at now, which is a normal weight. However, when I'm at this weight, people normally say oh, you really let yourself go. So I mean, it's quite bizarre and people say oh, no, no, you need to take care of your health. I remember back when you look super healthy and I think Okay, that makes zero sense. So when I actually am healthy, people are saying that I look healthy. And then it's the other way around. That really makes no sense. And I think that's in line with what we see on social media and often in fitness magazines, all these Instagram influencers that are, you know, hashtag health and hashtag healthy life and hashtag in principle, and fitful and all of that, normally, what they're doing is they're only having diuretics for several days prior to their photo shoots. So obviously, their muscles look, very cut, they look very rich, they look fantastic, but there's just no way that they're healthy. And normally, they're posing with a smoothie, or they're posing with an apple. But those are not the things that they actually consume. Of course, that's not to say that that's the case with every single Instagram influencers, certainly, some people are naturally healthy, and they look healthy, or some people are naturally thin, or some people are naturally muscular. But that's not really the case. And I'm going to tell you something that you won't believe it'll blow your mind. Okay, you know how sometimes you see fitness magazines, and you see these people that you can tell that it's actually the same person, it's surely not very photoshopped, if at all. But you see how they go from, you know, flabby to Super fit. Okay, let me tell you, there's a technique that some companies used to get these impressive pictures, which is this, they go to a gym, and they find one of the fittest people, and they offer that person money to gain weight. So for right now, they keep up before picture, then they have that person gain weight, and then they snap a second picture, and then they just use them in the opposite way. So they use the one taken in the future as the before, and the one taken out as the after. So it's not really that somebody that was flabby got all ripped, somebody that got ripped, gained a little weight.   Terry  17:08 never would have thought of that mother   Sandy  17:11 raised me. Yeah, I know. It's very crafty, because we'll see, but pictures and they think, oh, it really is the same person, oh, this product must be like fantastic. And it's really not.   Roy Barker  17:22 So it's interesting. And we and then I think it's a good time to point out that, you know, when you go out into the world to hire trainers, die nutrition counselors need to make sure of their credentials, number one, but number two, if they tell you they've got a plan that they've helped 25 people with, you need to be thinking that, you know, everybody is not the same. And so really what you want is somebody to sit down with you and say, number one, what is your health you because you need to know, you know, the blood? The things I key on blood pressure, sugar, the glucose, you know, and I'm sure there's other things that a physician could point you into, but it's like, there are these markers in your life, what are those? And what do we need to do to make that healthier? Because you know, as you've said, you can, you can work on the body and you can make your body look one way, but that doesn't always translate into being healthy. And again, I think, you know, you pointed this out is that we tend to eat, equate those that Oh, that the thinner person, they must be healthy. And that is just certainly not the case. But just take care when we hire people to make sure that they have our best interest in mind, and that they take us as individuals to try to help us, number one, do what we want. But number two, look at our situation, where we are today for what it is.   Sandy  18:52 Definitely and also understand that a lot of claims made by personal trainers might not I mean, they do have an okay, here's the thing, exercise does not have necessarily a huge impact on body shape or type. It can certainly tone it can certainly tighten Titan, but it's not really linked to weight loss. That's like a separate thing. And many things that can be promised to you such as spot reducing, or dramatically changing your body type might not even be feasible for a number of reasons. For example, let's say that you have naturally very broad shoulders or very thick animals and those are your bugs. What can you do, there's nothing you can do, it's a bone, I mean, there's no reducing the size or the width or the length of a bone. So it's there are things that cannot really, really be changed. And that's okay. Exercise is still very important overall for a number of reasons health as you were mentioning, and even the social aspect I thought it was very interesting what you were mentioning toward the beginning of our conversation about mindset. And it's really very true. I have been working out for many years now. But I normally like to do that on my own, either at home or in a gym. But normally, on my own this to me exercise. Well, my favorite type of exercise is resistance, weight training. And I think that's very private, I think it's a very private thing. And it can also be a very intellectual exercise, in that you're trying to achieve a muscle mind connection in which you're focusing on what you're doing, you might even actually be taking notes as to this week, I was able to lift this amount. So it's something to me, that's a little bit personal. But in more recent years, especially after moving here to California, I did want to get involved in the more social aspects of working out. And for example, I saw that a lot of my friends were into running or jogging, or doing some kind of group fitness activity. And I wanted to join in what I felt like, how can I How can I do that? Well, I thought it was really, you know, it came down to mindset. I just signed up for different things I snapped started signing up for five keys for 10 case for stair climb challenge. And let me tell you, the reality is that I have never trained specifically for any of these events. But I just decided to talk to myself in a very positive way. Like, I'm sure I can do it. I've been working out even if it's not that specific type of exercise, but I've been working out for for many years, and I'm sure I'll do fine. And I actually did to find sometimes I think that we hesitate to join in fitness activities, because we think we won't be able to complete them or that they sound tremendously grueling. I mean, obviously, if you have any health concerns, you should check with a doctor. But if that's not really a concern, it's more a matter of, I really won't be able to do it, that's something you should just set aside. I do think that the way we speak to ourselves and to others has a lot of impact on our fitness and our health and even our weight. And I'm not even talking about this in a mystical way or in any kind of mystical shape or form. But for example, if I tell you, Roy and Terry, oh, you know, I'm a couch potato, I like hanging out at home snacking on potato chips. Whenever you go on a whitewater rafting trip, you won't invite me because you'll figure Oh, she won't enjoy it. Whenever you go on a hike or you go on a walk, you'll certainly not tell me to join it. If you come across information about a marathon or something, you won't send it over to me saying hey, you might want to join this because you wouldn't figure that I would be interested. However, even if I'm kind of lying at first, and I say, you know Roy, and Terry, I am so into fitness. I just love working out. I'm very outdoorsy. I just love that kind of thing. Whenever you come across information that you think I might like, you'll just send it over. And that will happen with my whole network of friends and acquaintances. And all of a sudden, just by virtue of saying, Oh, I'm very athletic. I just love this. I'm very interested in keeping in shape. I just love being healthy. I will be receiving information and invitations that will be actually helpful in leading me toward my goal.   Terry  23:42 Yeah, that's, I am one of those who I do not speak. I'm not very kind to myself. I mean, I just am not. And when I was reading about that in your book, that really, I went whitewater rafting about 1517 years ago. Never I'm not a fitness buff. I don't I think it's grew. You know, I just say that to myself. I think it's but I feel great. After I do it. It's just getting there. Yeah, that trip was awesome. I and I didn't get pitched out of the raft either. And that was my goal. But it was awesome. I never, I couldn't even imagine doing a 5k or a 10k. But after reading your book, I think I might be able to modify. Absolutely. In fact,   Sandy  24:33 you can walk it you can jog, if you can just complete it any way you like, and nobody's going to be upset about that. And it's very fun. You make friends. Super fun. Yeah,   Roy Barker  24:44 I think that's the important part is, you know, first off what you said is we need to give people the information and let them make the decision because, you know, basically if I say Oh, Sandy's a couch potato, she's over eating chips. She wouldn't want to go I'm making a decision for you. Instead of letting You make that decision. But then also the it's hard. But we have to get over that, that people that other people really even care what we're doing. I mean, I, when I think if you go, if you were able, if you just signed up for any kind of a run, that's a start, and I'm you know, I'm impressed number one. But if Who cares if you run halfway and walk halfway, you're still out there making progress. And you may not run the whole one the first time. But if you do 345, you may get where you run it all. And and then you know, we can talk about that too at the gym. People don't want to go to the gym, they don't want to go to group exercise, because they're overweight and all of this, but you know, what? People usually that are working out, they understand that maybe that's your starting point. And I think, I think they would be a lot kinder to you most of the time, you know, like the gym I go to, I'm overweight, but I never get looks or flak or anything, but I don't worry about it. I'm there for me, I try to stay in my lane and not worry. Well, number one, I guess I don't think anybody else even is going to give me the time of day. It's like they got their own stuff going on. So they're not worried about you know me. But anyway, just you just have to get out there. And another great example of that, I think, is yoga. And this is what I like about yoga is, well, the lady, I've got a DVD, she always says, Look, if you can't do this, here's a modification. And she always gives you something just to keep you moving.   Sandy  26:38 That's fantastic. And you're absolutely right, that most people are not paying that much attention to us. Absolutely. And certainly, I mean, there are Jensen, there are gyms, obviously you need to shop around and find one where you're where you're comfortable. And even. Here's the thing, a lot of people feel very self conscious while at the gym, because they feel like they look terrible. But that's partly because they are, you know, in very unflattering clothing. But I mean, these days, there are a lot of very flattering, very attractive workout clothes, in fact that leisure is big business, in the fashion industry. And I think if you feel that you look fine. I mean, regardless of body weight, body type, just knowing you look fine. Maybe in the case of women, maybe you can add a little mascara, little lip gloss, maybe a little self tan or something to make you feel more comfortable, as a guy, maybe a nice looking tailor t shirt, something that makes you feel more confident. That goes a long way. I think the reason we don't feel comfortable is because we feel we're not at our best. And that's always a little bit difficult.   Terry  27:45 I just want to cover I mean, you just want to cover it up. I I'm one of those who I used to wear big baggy shirts and sweats and you just cover everything up because I wasn't where I wanted to be. But I don't think I've ever been where I wanted to be. But you know, a few years ago, I shed some weight. And so I started wearing clothing that fit. You know, I forgot what that felt like, because I've just been trying to cover it up.   Sandy  28:11 Exactly. And wearing baggy clothes tends to be so counterproductive. Because it doesn't hide anything. It just makes you look all the more bulky. So it's really not a flattering look on on anyone really. But I do think that the fact that you decided to move away from that is an excellent sign. Because to me, it seems that it it just shows that you had a lot more confidence. And surely you discovered that that was far more flattering. Not only because it actually and objectively is more flattering, because it's just less, it adds less volume to your to your body. But also because it's a sign of feeling confident and a lot of the way people perceive you. And the way that you actually look on a physical level has to do with your confidence level. And if you were feeling more confident, it's very clear to me that you surely look far more attractive. on a physical level. It's   Terry  29:06 very interesting. Yeah, and I just got rid, I mean, I just stopped thinking about all the noise, the outside noise, you know, and not about my ego just it is what it is. And if you don't like it go, you know, here I am. Whatever you think is not my business who say that a lot?   Roy Barker  29:25 Well, it's a you know, it translates the mindset, and we talk about this in business, as well as our personal life is that a lot of times we tend to be so hard on ourselves that we need to give ourselves a break and say look, you know, basically like you said, it is what it is. I can't change this. In the next 10 minutes. Usually, it's going to take time, but if I take those baby steps, you know they all add up is kind of like walking during the day, you know, it'd be it's, sometimes I can't go out and do 5000 steps all at one time. But if I do, like this watch, it makes me do 250. It makes me do 250 every hour. So if I stick with that, at the end of the day, you know, before I go walk, and I'm starting out with 20 503,000 steps, so we have to be moving in that right direction. And there's never a better time to start than today.   Sandy  30:23 Absolutely, no, absolutely, that's the whole thing, once you get started, that's the way that's the way it goes. There's a saying in Spanish that my grandma used to say, which would loosely translate to, when it comes to eating or scratching a niche, the first thing to do is just start. And the same would apply to fitness, whenever you want to get fit, the first thing to do is just start and you'll find that, that you will keep on going in that direction. And I think that's also very important these days for men. Because I feel that in recent years, let's say standards of perfection holding forth have been a little bit more relaxed for women, at least to a certain point. And well, I mean, sometimes you see, magazine covers these days, when you have female celebrities or female models in there, let's say average person, wait, even Victoria's Secret has decided to do away with their Victoria's Secret angels campaign, there's no longer point to be any Victoria's Secret show, we've come to know it. However, when it comes to men, I think that Well, I mean, standards have been raised dramatically, I've seen that a lot of male actors these days, they are tremendously ripped, and they're expected to be either shirtless or full on naked in their movies. And it's just crazy. A lot of male actors have actually, you know, made a career out of that type of thing. And some have, let's say, maybe strengthened or, you know, like really solidified their career upon becoming very, very, very athletic looking. And even on a more, let's say, on a level that's outside of Bollywood, for example, a lot of male CEOs, instead of having their friends join them for drinks, they have their friends join them for rock climbing, or that kind of an activity. So I feel like it's, it's this very alpha male thing these days. And I think that's also something that, I mean, I'm glad that that standards are being a little bit more relaxed for females, but I'm a little concerned that guys might experience what women used to experience these days. And it's also important for teenage boys, you go on to teenage boys Instagrams these days, and it's a bunch of shirtless kids, you know, showing off their abs and their pecs and visma I think that's not super healthy. It can't be it's, it's something that really does a number on people's mindset when you cannot live up to that expectation.   Roy Barker  33:05 Yeah. Speaking of that, I'm not gonna mention his name. But there was a singer that's pretty popular now, that was doing an interview with one of the major networks, and it was a tape so they, you know, they had they showed the clip, and it went away. And so the, the interviewer just made the comment, like, I've known this guy for years and said, I haven't seen him with a shirt on in the last six years. So yeah, there's a lot to be said for, you know, I mean, it's just not me, even if I was at my, my optimal weight and body shape and all of that I probably wouldn't do an interview on a national network shirtless. So, you know, I always feel like that there's more to that most people show up no matter. You know, some of the bigger way calm action movie stars that are ripped and buffed, they usually show up with a shirt on. So there's a little bit to kind of what you're saying there. They you know, they've got this image and I feel like it's an extra draw.   Terry  34:05 Yeah, it's very strange that they it's totally turned the tide. Now they're all eye candy. You know, that's why.   Sandy  34:14 But there's another trend that I I can see that it could be, let's say unhealthy in a certain way. But I also kind of like it for another reason. This other trend that I'm mentioning is the fact that people okay, when I was a little girl, people that reached 30 were thought to be over the hill. Oh, they were middle aged. Oh, they were so old. In this day and age, you can be 6070, late 70s 80. And you're supposed and expected to look super hot, whether you're a man or a woman. Now, again, that's I kind of don't like it because it might be unrealistic for some, but I also kind of do like it because it's just, it's Just fantastic to not limit ourselves, I wouldn't want to say, well as the years Come, I'll have no choice but to just let myself go. And I'll just be this flabby old lady in a rocking chair. No, I don't think that that would be either necessary or expected or desired. And I see now that there are plenty of role models that show that you can look extraordinarily good. No matter what your age, like, for example, going to male option stars, you have like a Robert Downey Jr. Or even a Brad Pitt. They're in their late 60s now, or people like Jay low, mid 50s. I mean, they look great. And they will continue to look great. 10 years from now, 20 years from now. And that's something that again, yes, I mean, you cannot hold yourself up to Hollywood standards. But it's good that we do see role models, so that we don't automatically assume Okay, let's think of a seven year old, okay, I'm thinking of somebody in a rocking chair, you know, like all dried up or, you know, terrible. No, when you think somebody like 6065 70, now, it can be somebody very sexy, very physically appealing from a conventional point of view, it can be somebody very vibrant, somebody's very active. And, you know, that's something that I've liked about joining in races and these kinds of challenges, that you see people that are clearly, I don't know, not teenagers anymore, or definitely not in their 20s or 30s. And they look amazing, and more importantly, their athletic performance is excellent. So that's also very interesting to watch. Yeah,   Terry  36:40 I was gonna say Helen Mirren, we can't say talk about this without mentioning her because he, oh my gosh, her in the bikini of how many, like four years ago? Oh, how old she is. She's 70. Some, maybe early 70s. I don't even know. But she looks great. He says   Roy Barker  36:59 it's a it's a good observation. Because like you when I was growing up, and you know, if you think about the age, like 6065, people were, they were they were, they were inactive in the rocking chair, you know, sitting in front of the TV and not really taking part. I think that's a, I think that's been a good part of our evolution is that we don't, we don't put those age boundaries on us anymore. We're like, um, you know, I'm of this age, I can do whatever, I may not be as fast as the next guy. But who cares, I'm out there doing my thing. And then the more people we get to join in of those ages, then the better it is, it's like, then everybody feels welcoming to do it. And because it's, that's another part of this, that I don't think we talk about enough. But it's that, you know, decisions that we make, as a younger person, lead into how we age. And that's one thing that, you know, I've kind of had a wake up about lately, you know, I've passed, he just had a birthday, I had a birthday not too long ago, that was pretty tough. And so but you know, it makes you think about, okay, well, if I'm in poor shape, I got poor eating habits. I don't exercise enough. What's that going to lead to in 20 years from now. And you know, because we don't want to be a burden on our family on our kids. We all want to live a healthy, vibrant life, you know, right up until the end. So I think these are things that you've got to take into consideration. early in life, we all think that we're 30 and bulletproof. But unfortunately, if you're lucky enough to live long enough, those things will catch up with you.   Sandy  38:39 That's absolutely true. But something that should give people a little bit of, let's say, comfort, is that in many cases, you can actually be healthier, possibly fitter, and possibly even look better from a conventional standpoint, as you age rather than when you were younger. A lot of teenagers have terrible eating habits, a lot of very young people like to say they assume they're bulletproof. So they're just feeding themselves terrible things their skin might be suffering, the consequences. They might be. Well, there's another thing when you're very young, often your confidence level is not at its peak. So oftentimes, that also plays a part in you're not looking your best. A lot of young people don't actually go to the gym or workout much. But sometimes when people get a little older, let's say late 30s 40s 50s, late 50s, and so on, they kind of have a wake up call, and they say, okay, no, no, I need to turn things around. And they actually start taking action. And all of a sudden, they look and feel amazing, way better than when they were younger. And I think we can actually think about people in our own lives or celebrities that we don't want to think about our circle of friends that look way better now than they did 20 years ago, I mean, for sure. I mean, a lot of people even, for example, Robert Downey Jr, that I mentioned, right now he's an athletic man, he is known to be an action star in his 20s. He was like a, you know, a very pale kind of golf like person. I mean, so again, I think he looks better now as a 16 year old man than he did about 20. Or even in the case of myself, I know, I was healthier, fitter, and probably in my physical prime, probably around 40. And not around 20. That's for certain at 20. I mean, I was very fit, but I was not very healthy. And I was not, I did not have much muscle tone, because that was not a thing that was popular back then. But a 40 or so I was modeling swimsuits. So I mean, it's, it's interesting that that really, age does not really played a huge role in that regard.   Roy Barker  40:58 Yeah, and we're getting rid of some of our bad habits, like, you know, the smoking and drinking to access, I think society is like, you know, we're moving away. But the, you know, the new smoking now is sitting in a chair and setting for your job, or sitting in front of a TV or sitting in front of game console. I mean, there's a lot of reasons for it. So you know, I think it's just part of the message is also just get out and get moving, you have to move every day. And the great thing about this time of life, was the period that we're in now is that, that you have so many options, we've got the gym, where you can do the weights, you can do all kinds of cardio equipment, we've got the wall, yeah, you got virtual, we got the mirror thing that leads you on it, we've got the group's you know, they have that meat out in the park, that they do different movements and yoga, we can play videos on the TV that do yo and some other you know, cardio type stuff, core work. It's just, we've got so much at our disposal that I just would encourage everybody, just find something you like you don't have to do the same thing every day, you can mix it up, but at least start exploring something that you can do and continue to do through your life because it's not only your physical health, but it's also your brain health.   Sandy  42:27 Yes, and definitely select, like you were saying a type of exercise that you enjoy personally. And also, it's a very good idea to match your workout for the day, to your mood. For example, if you're feeling tremendously stressed out and frazzled, maybe something like yoga, or Pilates, or something that might be a little bit more relaxing, might work well, if you're feeling a dip in confidence, definitely, I would say weight training is very good because you see your achievement, or you feel your achievement. If you're feeling aggressive, because you need to get rid of extra aggression, maybe you're mad at something or frustrated with something, maybe a boxing workouts something around those lines, that would be very good. And if you're just bored, and you can't come to, you can't bring yourself to actually do anything, what I would do is I would find mystery or suspense audio book, and listen to or a podcast maybe about true crime or something that's very intriguing. And I would listen to it as I was doing my workout. And I would only exclusively continue listening next time I worked out. So then obviously if I'm left with a cliffhanger, I'm going to be looking forward to working out the following day for sure. Oh, that's   Terry  43:43 a great idea.   Roy Barker  43:44 Well, you know, like, for me, taking a little walk during the day we try to we don't we're not great about consistency. But you know, going for that walk in the morning, and especially at lunch or in the evening, it's tends to clear my head and be think I have a lot of clarity of thoughts, either thinking of new things, or maybe I'm working on the problem I'm trying to solve and I just can't figure out you know, how this is all fitting together. You just be surprised at how clear your mind becomes when you just get away from things and even just take a little walk.   Terry  44:20 Yeah, and outside. You know, just go outside for a minute. Just if you just need to go and stand just look, look up to the sky, close your eyes don't look into the sun, but you know, just looking at I did that a while ago a little while ago and that just brought a lot of clarity. Believe   Sandy  44:40 fantastic. I also give a little tip in the book. It may not be for everyone, but I think that it's it can be helpful. Sometimes if you need motivation motivation to embark on a fitness program. Sometimes what you can do is put a cart before the horse in other ways you go to To your calendar or your date book, and you schedule something in the future that will require you to be in peak physical shape. It could be a 5k, it could be a bikini shoot, it could be a meeting with your former classmates, it could be whatever you personally feel will motivate you, and you put it on your calendar. And then you do a little countdown so that you know how many days you have to go. And just looking at that number will, at least it does to me, it gets me going, definitely, if I know I'm three weeks away from you have a TV show or the meeting with classmates, or whatever I do, you know, I'm there at the gym at five in the morning. And I'm not, you know, eating anything that should not be eaten. So I think it works.   Roy Barker  45:50 That's good motivate, I was thinking when you first started talking, I was thinking you were gonna say, you know, like, go out and buy your dress to dress sizes too small. So you can try them because that's a that's a motivator for me is I've got a, you know, a couple shirts that are way too small at this point. But you know, you go in there and try them on and you can see your progress. And it kind of gives you a little extra boost to get, keep going.   Sandy  46:15 I love that that's a wonderful idea. And you know, I have seen that the opposite tends to happen. So don't do the opposite. When people buy things one size too large, you actually grow you expand to fill up that garment. So don't. So that's something that you should definitely not do.   Roy Barker  46:32 Yeah, and I don't know that this happens for everybody. But you know, part of the problem with buying those baggy clothes is not only tend to fill them, but you become more comfortable. Like I don't really have any motivation to change them. But, you know, like when I put a T shirt on, that's like pretty snug. It gives me a lot more motivation to like, hey, I need to really keep on this program to make some changes. So it's not so tight because I can't wear it on public.   Terry  46:59 Yeah, or being able to breathe. Better a little too tight.   Sandy  47:05 Yes. I mean, this might sound a little bit like too obsessive. But I have heard that there are studies that show that if you eat in front of a mirror, you tend to make more healthful choices. Of course, I wouldn't necessarily recommend eating in front of a mirror because that sounds a little bit too, too obsessive. But it's, I think it maybe we wouldn't go that far. But I do think that before you make an unhealthy food choice, not only thinking in terms of what will this do to my body on a visceral level, but what will this do to my mood? And how will I feel after eating this thing. I've had the experience that sometimes I'm very tempted by say, a pizza, and I eat a pizza and my maybe a whole pizza. And my experience is that after eating it, I feel sluggish. I feel like a carb coma, I'm not comfortable. I just feel like very unhealthy and very unhappy. It's depressing overall. So sometimes what I do in order to just not eat that, is to think, think back on how I felt the last time I actually think that and I just remember, you know, it's really not worth it. It's not even that tasty. So it's just a matter of remembering how we feel when we eat things that we shouldn't be eating.   Terry  48:27 Yeah, and I feel I mean, I do feel better after I eat something that's after I eat a salad. You know, I never used to be able to get excited about salads or vegetables. I I'm a I'm a sugar, person, sugar and salt. Give me Give me some chips and chocolate, I'm good. But I just I feel a lot better after I eat something that is healthy for me and not pouring off on all the salad sweet. And, you know, caloric laced salad dressings and all of that just a little oil and vinegar, a couple of crude John's or some sunflower seeds or whatever. Just, it makes me feel a lot better. After I do that.   Roy Barker  49:06 There was a star that said something about you know, even if you eat a candy bar or ice cream, it's like you get, you know, five minutes worth of pleasure eating it. But what does it take to make that go away? You know, the effort that you have to put in or, you know, the damage that it can do to certain people if you know they have certain conditions. So we always have to think about that. That's It's good. It's hard to do for me because I'm like, oh, I'll eat it and think about it later.   Terry  49:35 The immediate pleasure that it's gonna bring Yeah, and then all   Roy Barker  49:38 we need to start thinking about what it what it is and what it does before we eat it. That'd be great. Yeah. Well, Sandy, thank you so much for being with us today. We certainly do appreciate it before we get away. What is a tool or what is a habit? Something that you do daily that you feel adds a lot of value to your life   Sandy  49:59 when it comes To fitness, I think that's something that adds value is knowing that every day, I get fitter every day I get healthier, and that allows me to enjoy and relish the passage of time, rather than fearing the passage of time. So that's something that I would recommend that our listeners engage in something that is measurable. It could be endurance wise, it could be how much weight can I lift? It can be how long can I work out? It can be how, what distance can I run? It can it could even be how much weight can I lose without obsessing, of course, but something that is measurable, will make every passing day feel good? Not like Oh, another day pass? No, it's like, oh, it's a brand new day. It's fantastic. I'm doing better than before.   Terry  50:46 I love that you you give some advice, but you also back it up with examples. And I'm, I'm a visual person. So I you know, I can see it in my head, what you're talking about. And this is how you wrote wrote your book, I thoroughly enjoyed it. It was an easy read not mean for me just to follow because you didn't go off on tangents or anything. It was like, to the point straight to the point. And I and I enjoyed that. And I just wanted to make sure that you knew that. Thank you so much.   Roy Barker  51:19 Yeah, I think the that's the nice thing, like the the brand of watch. Switch watches not long ago. But that's what I like about it is it gives accuse you for that smaller step, that if I take the smaller steps through the day, at the end of the day, you know, I've got decent results already without really you know, having to go out and do things. So take it that negative and let's turn it into a positive find something that you can measure. You know, we can't change what we don't measure something that's always said as well. So good advice. Yes. Well, thank you so much again, Sandy, we appreciate it. Tell us a little bit about the book where people can find it. And then you know how people could reach out if they want to connect with you.   Sandy  52:05 Absolutely. The book is called "Choose to Prevail" by Sandy Rodriguez, I actually have here with me. And it's a book that's available pretty much on any online platform, for example, Amazon or Barnes and noble.com or target.com walmart.com many different places where it can be found, probably Amazon would be the easiest. And if they click here to connect while we're on Instagram, as at choose to prevail. There's also a Facebook group called "Choose to Prevail." And I'll be more than happy to welcome anybody that cares to join us there.   Terry  52:40 And it's about reframing challenges.   Sandy  52:43 Yes, not only in fitness, but in life in general how to overcome any issue that might be tripping us up, some of us struggle with things that are big, such as, for example, the death of a loved one. Some of us struggle with something small, for example, of physical insecurity, or dealing with a difficult person. And all of these things can be managed more easily, with a shift in mindset. And that's what the book is   Roy Barker  53:08 all about. Yeah. All right. Awesome. Well, that's gonna do it for another episode of Feeding Fatty. Of course, I'm your host, Roy. I'm Terry, you can find us at www.feedingfatty.com. We're on all the major podcast platforms, iTunes, Stitcher, Google Spotify. If we're not on one that you listened to please reach out we'd be glad to add, add it to our list. And we're also on all the major social media platforms, so probably the most active on Instagram. So go check us out and check out the website for a lot of our past interviews. And go over there and you can watch and watch a video of this interview with Sandy as well as get the audio version for her share with your friends. Alright, until next time, take care of yourself and take care of your family. Terry  53:57 Thank you Choose to Prevail Book (@choosetoprevail) • Instagram photos and videos www.feedingfatty.com

Stuck In Your Life or Career? Could be Your Subconscious Sabotaging You with Dawna Campbell We all want to feel valued, both worthy and appreciated. The subconscious works is that from the moment you were conceived till the day you exit this earth, it records every moment. So it records all of the events. And it records how you feel moment by moment to those events, and puts those feelings and emotions to the events. Then a template to create a reality. About Dawna Known as the Mind Whisperer, Dawna combines her past knowledge, wisdom, and experience to assist you in creating and restoring a life of happiness, prosperity, and love.  Dawna has over 25 years combined years of professional experience.  As a former Financial Advisor, her book, Financially Fit, is a #1 Amazon International Best Seller bringing together the world of money and the energy body, and the souls essence.  She is a professional speaker sharing her techniques during interactive workshops and maintains an international private practice.  Dawna has shared the stage with Lisa Nichols, Dr. Joe Vitale, Sharon Lechter, and David Meltzer.  Her personal Heart Centered Healing philosophy is to create a world that is a better place for all to live.   www.dawnacampell.com www.thebusinessofbusinesspodcast.com Full Transcript Below Stuck In Your Life or Career? Could be Your Subconscious Sabotaging You with Dawna Campbell Sun, 8/8 5:47PM • 40:02 SUMMARY KEYWORDS eating, energy, breathing, feel, feeling, body, dairy, food, world, stress, people, changed, mindset, day, find, create, fed, pattern, diet, serotonin SPEAKERS Terry, Dawna, Roy Barker   Roy Barker  00:00 And we are the podcast of course we bring you our personal journey, my personal journey Terry support in trying to get healthy. You know, as I've been aging, I think the wellness factor is, you know, it's finally a realization I know I need to deal with. So we don't want to outlive our wellness. I don't want to be a burden to anybody for certain. So we are going through, you know, some changes in our diet, trying to exercise more, be more active and just be more mindful and thoughtful about what we're doing. We know that we're not alone. So that's main reason we started this podcast. So not only do we talk about our journey, but we also have guests and professionals from time to time. Today is no different. Terry, I'll let you introduce Dawna.   Terry  00:44 All right, Dawna Campbell is a professional speaker, international healer and bestseller author. She teaches trains and mentors heart centered business owners, how to align your inner balance to gain infinite prosperity in all areas of your life. As a former financial advisor Dawna's book financially fit is a number one Amazon international bestseller bringing together the world of money and the energy world of the soul's essence. She is also a contributing author to other best selling books, including one habit to have in a post COVID world and cracking the rich code with Tony Robbins and Jim Britt. Dawna shares her techniques that she has learned all around the world from yoga, yoga, yoga, healers, Zen Buddhist monks and a medicine woman while maintaining a private practice. This has earned Dawna the title of the mind whisperer for creating instantaneous results in the areas of health, wellness and relationships. Dawna has over 25 years of experience and has shared the stage with notables such as Lisa Nichols, Dr. Joe Vitale, share Lecter Lecter and Kevin Harrington. She has been featured on Roku TV, Yahoo Finance, Fox News, NBC and the Los Angeles Tribune. Her personal heart centered healing philosophy is to create a world that is a better place for everyone. Dawna, welcome to the show.   Dawna  02:14 Thank you. And thank you for having me. I'm excited to be here with you today.   Terry  02:19 Yeah, well, I am so excited to talk about this. I mean, I don't even know where to start, because I have so many questions in energy healing and financial advising on like that meshing of those worlds.   Dawna  02:38 Yes, and I, the former financial advisor, we would look at client's portfolios and talk about net worth, and how much their assets appreciated, and the value and if they had enough for their goals. And as I transitioned into the world of healing after my own journey, clients, I realized we're saying the exact same thing, I want to know that I felt worthy that I'm enough that I was valued and appreciated when I was little. And then one day a couple years ago, it clicked that it's the same words we're using. So it has the same vibrational frequency behind it. So if you didn't feel like you are enough, on the inside, you didn't have enough on the outside financially. And money by itself is just energy. And it doesn't do anything until you apply energy to it. And the energy that gets applied is how you feel about yourself on the inside. So when I started working with clients, whether it was in the area of health, for what was going on with them physically, or if it was in a relationship, whether it was marriage, or family, or even in the areas of wealth, whatever, we shifted and changed every single time their finances started improving, because we were changing the route of how they felt. So everything in their life became better.   Terry  04:05 Wow, interesting. That makes a lot of sense. I mean, you know, some of our guests that we've had, we've had functional medicine physicians, I mean, it's all about going back to the root of everything. Yes, it is.   Roy Barker  04:22 So what are what would be some of the main I guess some of the main areas that you see as that route and the reason I ask is because you know, I have trouble staying on a good eating a good balanced eating plan. And so you know, I've at points in time I've tried to think back, you know, of any trauma or something that was undealt with or, you know, the negative energy. I feel like for the most part, you know, until I have a podcast equipment malfunction, I'm usually I'm usually pretty, pretty positive. I have to admit that I have thrown a shoe every now and then, you know, for stuff. But, you know, so I just, you know, I think about me personally. And always, I don't mind using myself as an excuse or as the subject because, you know, I want to, I want to try to find the root of this poor eating or, you know, just kind of fallen off because like, we'll do good for two, three days, we've done good for months at a time, but it is like, you know, the minute something goes wrong, it's like, everything goes wrong, and it's just you're not back on track. So or for me, anyway, yeah.   Dawna  05:36 Right. So the way the subconscious works is that from the moment you were conceived till the day you exit this earth, it records every moment. So it records all of the events. And it records how you feel moment by moment to those events, and puts those feelings and emotions to the events. And then from that it starts giving you a template to create a reality from because it's like the coding or the system. And that becomes automated. Now, when we understand and take a look at what is at the root of it. What we want to do is see how you feel in this moment when things go wrong. And then all at once you're eating more food, and you did great for like three months. But now it's like this, because there's an energy there, which is an emotion or a feeling. So we start there in the consciousness. And then we find going back by asking questions, where it first started in the subconscious where that energy was, and where it got locked in your body. Now, it may not be a traumatic event. And it may not even be an event that's associated to what you were doing, because we're following the feeling and the emotion to unlock it out of the body to stop causing harm. And then we invite in the emotion and feelings that we want to have health, goodness, kindness, it might be prosperity, it might just be feeling better, it might just be happiness, and we invite those energies in to take the place of what we're taking out. And this my job is why I'm called the mind whisper is to help you find what was hidden to you and change that frequency. So is the subconscious creates a new pattern moving forward?   Roy Barker  07:30 Interesting. Okay. And you said that sometimes it's not a traumatic event, it's just a is it? Is it still tied to an event? Or is it just kind of like maybe changes in life or something not like physical changes, but you know, like, as you progress through age, things just change   Terry  07:51 the same feeling goes with,   Dawna  07:54 right? So say somebody was working on their finances. And they wanted to know and understand why they weren't getting more. They were wanting to create more, but it just didn't happen. And I'll use myself as an example. And I remember when I was sitting there going, Okay, I need to go from this level of my business to this next level. But I'm not getting it. I'm not there. How come? How does this feel? Well, I'm frustrating, of course, well, where do I feel the frustration I have in my body. And I felt it kind of in my heart, but also in my stomach. And when I traced it back, I went, when did I feel that before and I instantly recall the time that I was shopping at the store with my mom, I asked for an item. And I got told no, and all the reasons why we couldn't afford this, you know, $2 item. And, and I was made to feel less than and not worthy in that moment, because I asked for something. And that was wrong to ask for it. So my subconscious brain associated feeling less than in that moment that was unrelated, and created that pattern that I couldn't ask for something that I wanted, because I was always less than, and I was made to feel ashamed for it. And when I changed that, I changed it to Well, I want to have happiness. So I wanted to experience that happiness. And what I discovered was, I was worthy whether I had the item on the outside or not, and that I was always enough and that something on the outside didn't validate me or who I was and when that changed the next level of business. Okay, because we changed the frequency on the subconscious side. So the event still happened, how I felt about the event was completely different and That changed everything else in my world.   Terry  10:03 Wow, I felt that I felt that feeling that you were talking about I mean, just with being told no. And the reasons why. And I mean, I have felt that and I can't even put my finger on it. That's bizarre. I've never had it explained. So well, you know, because I'm not I'm like on a quest to find out about energy and what's going on with me and different things like and ROI as as well, you know, just different things. As far as like the eating habits, as well, and just being healthy all together, because, you know, he said, he says, I'm his support, but he's my support as well, it's not, it's about me being healthy. Also, you know, we just, we both, we both want it.   Dawna  10:54 Absolutely. And I will tell you, one of the biggest places where most of the locked energy is at is in the stomach, in the guts. And there's a couple of reasons for that. The first reason is that when you were conceived, you're were connected to your mom, by an umbilical cord. So she fed you nutritionally in that. So that was the start of our eating patterns. But she also fed you emotionally with every thought feeling, and emotion she had, that also went straight into your stomach. So that's why it's called the second Ray, because you were fed all of those things energetically. And that went into your cells as your cells multiplied to create you. And then you were connected by your father through DNA. So whatever he went through that portion of the DNA that you have, if his also the same thing, so that's where the whole eating pattern really does start was when we're being formed in the womb. So some of the work we get to go back to that time, not necessarily, if you know things about what happened when your mom was pregnant with you, that's great, but how things might have felt and how we can clear out some of that energy that's not yours, that started your pattern when you were first born.   Roy Barker  12:13 It's funny that you say that, well, we've learned a lot about the stomach that it you know, a lot of, I guess a lot of things start there, a lot of the, with the stress, stress has the effect on it, but so like when I'm eating good, and but my, you know, my triggers tend to be late at night. But it's funny, because like, Okay, before we go to bed, I'll feel hungry, and I want something, you know, I just want it, I don't need it. But I get this empty feeling kind of in my stomach and in my chest. And it's weird, because we've talked about this, like, it's almost like that I have to be full to feel, I guess that safe and comfort or whatever, where you can go lay down and sleep. I don't know how, how any of that related, but sounds like there may be something to to that same, you know, to that feeling that I get relating back to this.   Dawna  13:11 So what we would do is explore that feeling of emptiness, and then identify when it really first started and what was going on in your life around that. And whatever those events are, we would take a look at that. And then we would find out what it was that you needed. Because we can put in what was needed at that time to release the emptiness. And if it was empty, you need to be filled with something right. So we can do that. Because physics says there's no time or space. So when we make those changes, then you go to bed feeling full, satisfied whole and complete without the emptiness. You're not craving the food.   Terry  13:52 Wow.   Roy Barker  13:53 Yeah, that's awesome. And yeah, I probably need to do it. Come on. So, you know, let's let's just talk about energies in themself. You know, we, we have talked some about it we, you know, I think Terry actually had talked to someone I guess it was, did your sister recommend or something? Yeah, the energies. But, you know, it's an interesting concept. Because the older I get, the more I feel like, you know, the universe is does have an effect on us and the energies that we put out, you know, sometimes we receive that back, it's the energy of weaken, we get to make the decision. If this is going to be a failed day or not, typically, you know, if we believe it is then it will come true. So can you talk a little bit about all of those energies and how they kind of relate?   Dawna  14:53 Yes, um, how we feel creates the next moment and the next moment and the next moment after that. So if you're in the energy of stress or worry or anger, then you're going to keep repeating those moments. And if you're eating at that time of stress, worry, anger excetera, those are the emotional components, you're feeding yourself. And then it's going to break down your entire digestive system. I know this because I got to experience it firsthand for myself for over two years, and I can talk about that. But if we're in the state of the happiness, the joy, the peace, the balance, then what happens is, our body is more relaxed, it becomes healthier. And if we're eating in that state, we're able to properly digest our food, instead of on the run in the car, driving around in that state. And how you get up in the morning is probably one of the most important things that you can do. Let me get a clean piece of paper here. Very first thoughts you have when you wake up are incredibly important. Now I'm one that likes to stay in bed as long as possible. Before I get up and run around and get ready for the day, but I always make sure I have plenty of time. But I used to get up out of the bed going, Oh gosh, I'm so tired. And I just want to stay in bed and I want to sleep in. And I changed my mindset, doing some of the work that I do. But I learned about a week and a half ago, that March 31 in Japan numerology is like the luckiest day of the year. Now, when I found out I found out on March 30. So I went, well, tomorrow's March 31. It's going to be the luckiest day of the year. So I got up on March 31. Going, it's the luckiest day of the year, I need to celebrate something. So I started celebrating all of my small little wins, self validation, and all of that, and I had a really great day. And I went, Oh, that works really well. It's April 1, it's the luckiest day ever. So now every morning since then I wake up, and I start thinking, Oh, it is the luckiest day ever. What am I going to celebrate? How am I going to celebrate? And what happens is immediately my mood is lifted up. I'm instantly happy. I get up, I go on about my day. And then I'm like, early to everything. And then all of these amazing things fall into place. What happened to my diet by doing this? Guess who's now drinking wheatgrass juice? Who does a pumpkin seed protein mix? And started eating salad at lunch? Oh, wow. Never would I ever do that. Because I have a hard time digesting salad after my own digestion issues. But now I've been eating salad every day. And I'm like, Hmm, this is starting to work. Just by thinking that it's the luckiest day ever.   Roy Barker  17:58 See, and I wake up in my day starts with Can somebody get this dog off. I have cats, they just got an 80 pound foot pillow down there that you know you like pinned in, you can't even get up. Now. That's interesting. Because, you know, we've talked a lot on this show, too, about that mindset, and that it's and I give my priest as much credit for this as possible, because he told me once that our minds are like grinders, and we get to choose what we grind. If we're grinding negative stuff all day, it's just gonna continue where if we grind positive stuff, it will just continue to multiply. And the other thing I think, too, it's not only the because things are gonna happen to us outside of our control, but I think it is, it's related to how we handle it, you know, if I'm already if I'm already having a spell, and something new comes on top of it's like, you know, you just to your breaking point. Whereas, you know, like dogs barking in the background. But whereas, you know, if things are going good and you're happy in that mindset, it just seemed like you're able to handle things a little bit better.   Dawna  19:15 And mindset is only a part of it. Because the 10% we are consciously aware of the other 90% is hidden in the subconscious and is continually playing kind of like background noise, but we don't hear it. We don't know. But it's out there and it is other people might pick up on it. But we ourselves don't hear it and we're like a radio tower. It's always being broadcasted out. So we don't always know all of that we're sending out. It's kind of like when you're getting ready to go to like a sales meeting, and you're walking down the hallway and you know, if it's going to be a really good sales meeting, and everyone's gonna be congratulated, or nobody made their sales numbers and you're kind of all in trouble. You feel that loss Before you start walking down the hallway to the meeting, all right, well, that's exactly how it works in our energy field. And what you're feeling is, is all the subconscious thoughts, energies and emotions leaving the person's body. And so mindset, yes, to be consciously aware of how we're going to start our day. But there's that 90%. That's that tape loop that's always playing in the background.   Roy Barker  20:23 Interesting. So, if we're always putting that out, let's talk for a minute about the old, saying, it's the We Are the average of the five people that we surround ourselves, you know, do we soak up that neg negative or positive energy from somebody that we are around in that subconscious?   Dawna  20:47 Because what happens is, is you are in a shared energy field with them. And if you hang out with five people, and they are not of the same mindset, as you are there, always a lot of anger or chaos or drama around it, you start absorbing that that goes in your energy field. And then pretty soon you have anger, drama and chaos in your life. And you're like, how did I get here. And if you were around five people that were of a different vibrational frequency, a different mindset, a different feeling, then that's going to raise you and elevate you, as well. And one of the Buddhist monks, I think it was one of the Dalai Lama's said, the very most important thing that you can do is to be mindful of the company that you've keep. And that's when we have friends, we vibrate here, and then pretty soon some leave, and then new ones come in, but they feel different than the old ones. And then you are no longer talking to the old friends, because you're talking to the new friends. And it's just because of how energy attracts vibrationally through the law of magnetism. Wow.   Roy Barker  21:53 Okay. Yeah. What No, it is, I mean, and you just, you just feel better. And, you know, you can tell those people that, you know, we call them, you know, the energy suckers, but it's like, you know, you can be all pumped up, and then there's people you can get around, and when you leave, you just feel like a wilted flower, like they just suck.   Terry  22:16 have nothing left,   Dawna  22:18 you're depleted, you have to go to sleep for the next four hours. Yes.   Roy Barker  22:22 So how does, you know some things that we always talk about too, is our exercise patterns, our sleep patterns? How does all of that play into this as well?   Dawna  22:34 It does, because how you digest your food will affect your sleep patterns. Now, in order for us to sleep, we have to have the proper mix of melatonin which is produced in the pineal gland in our brain. In order to have them bright melatonin, we have to have the right amount of serotonin to produce the right amount of melatonin. So this is just a continual cycle. Most of the serotonin is produced in the digestive system. So if you are not eating the correct foods to produce serotonin, you're going to get depleted. And every time we use our electronics, whether it's our phone, video games, zoom all of it, we get a little surge of serotonin flashing through our brain, and if it doesn't replace through the digestive tract and what we are eating, then we become depleted if we get too depleted in serotonin, we become depressed. But if you have the right mix of serotonin, then Melatonin is properly synthesize, and you have a balanced sleeping pattern. So the sleeping is out of balance, or you can't sleep or you're constantly waking up, it could be your diet.   Roy Barker  23:48 You know, we've, I don't think it's too early in the process to say that we, we've been thinking about the cutting down on our meat protein, and we have kind of been looking, I guess, the last week or so we've been doing pretty much plant base. And because, and we've been doing the, I guess the intermittent fasting for this reason, we've been, you know, again, told a lot of times that our body spends about 80% of its energy digesting our food. So if we eat all day long, it's constantly doing that and I was just st talented this morning that I just wake up feeling so much better. And the other thing we're doing, we're quitting eaten, you know, like at six or seven, so I don't get to have my 10 o'clock, you know, Taco Bell snack or pizza or whatever, you know, whatever we can find laying around so I'm sure that has something to do with it. But the other odd thing is I have an arm that I have some inflammation in some of the tendons and I said you know eating good. The inflammation it's like it just disappeared overnight. I mean, like magic,   Terry  25:05 like two days, or   Dawna  25:07 I don't that's Yes, because the diet plays such an important role. And we don't think about it. By eating more of a plant based diet, you're eating food that is created by lights. And light energy is what we need in our body, for our soul for our spirits. Interesting. You can still eat meat, be mindful about the meat. And I say that because it also depends on your blood type, which I learned, oh, when I lived in the ashram, which is a spiritual living community, it was vegetarian. And, and actually almost 100% vegan by the time I was there, and I was a particular blood type, I'm Oh, positive. So about six months of being completely vegetarian, I started craving red meat. And I didn't know why. And I thought it was because of the iron content. But I found out that there's an amino acid in red meats that Oh, positive, or Oh, blood type people need it. And that it wasn't wrong for me to eat meat if I was craving it, because it said my body needed something from it. So occasionally, I would eat meat. I remember asking energetically once, what was the best diet for me? And I heard fruits and vegetables, nuts and seeds, sometimes meat. So I went to go do that. I thought it was gonna starve. Because what was not on there was dairy, or Great. Well, it's a slow process and to do it, and moderation, including moderation.   Roy Barker  26:42 Yeah. And that's kind of the plan we've adopted is it's not, you know, we don't have any conviction against me, or anything that we're saying never ever again, but I think it's more of that controlled, and, you know, maybe trying to have a nice piece of fish if you just really crave something, but   Terry  27:01 and trying to cut things out, you know, some I mean, just trying to clean our refrigerator out from all the dairy and the meats. And I mean, all of that stuff, there is so much so we made the decision. And then, you know, spent most of our time trying to clean out the fridge. But I think we're there I'm sorry, I didn't mean to interrupt you.   Roy Barker  27:19 Oh, no, no, no, I was just gonna say the the other part of that is the dairy and so is how dairy relates. We had a guest on and the episode hasn't aired yet. But when I started researching some of his work, it was very interesting to find that mammals are the only are humans are the only mammal to drink another mammals milk. And, you know, if they said that   Terry  27:45 thought about it like,   Roy Barker  27:46 Yeah, but they said it had. They said, Really? To be honest, if you aren't lactose intolerant, you're probably the the exception not the rule that we should all you know, after some form of infancy, we should all get that way. So I guess, what are the how does that affect our our energies?   Dawna  28:12 With a Jheri, depending on the type of dairy, dairy does cause inflammation in the body. And now our milk today is so different than what it was 20 or 30 years ago. And how it's processed in children is even different. They're doing things now not only with the additives and the hormones, but they're adding sugar, to milk to sweeten it to have children and other people drink it because it tastes sweeter. That sugar causes inflammation, and they're adding it in there. So we don't always know what's in the the milk, or the products. There's food coloring in cheese, cheese is not naturally orange, the food coloring has heavy metals in it that's needed, which is the binding agent to make the food coloring stick like aluminum. So you don't know that there that's in the food calorie that's in the cheese that we're consuming. And so all of these things will put those toxins into the body. And with you really want to make a big change to your diet, the number one thing that you can do is to take out food coloring. And if you look at every thing that has food coloring in it, you will have a very clean diet. Every cracker, every processed food has some form of food coloring in it. And cheese has food coloring in it if it's not white, and there are some brands that have a natural food coloring called a nano and that's okay. It's a natural color and kind of like what Hannah would be but for food, but it's not the other coloring that we would have been like American Jeez, yeah.   Roy Barker  30:03 Yeah. And that that was the hardest thing to get. I'm sorry. I didn't mean taco week. I was just gonna say that that was probably one of the hardest things for us to do was to actually take some leftover cheese and put it in the trash because I mean, that's my Yeah, we're cheese, that's my go to snack, there's not a meal that we don't have that doesn't have cheese all on it. But also, I think not only for the dairy qualities, but tends to the what we found be all very high in salt, which you know, but I will say that is my favorite thing. My favorite tomato paste tomato sauce is you can take taste it when they have put a lot of sugar in   Dawna  30:53 ketchup, as a lot of sugar in it.   Roy Barker  30:57 So what are some recommendations that, you know, I know that if if somebody's got a problem, they really need to sit down to have a session with you. So you can kind of work back and find this, you know, where, where their energies may be affecting them. But are the subconscious may be affecting their energies. But what are some things that we can do, you know, maybe just Top of Mind three or four things that we can try to start practicing every day, that should really help us not only in the health and wellness, but our overall life.   Dawna  31:33 A couple of things, the first thing that you can do is when you are eating, make sure you're eating out of happiness and joy, and not out of stress or worry. And if you're going to feel or be rushed, while you're eating, it might be better not to eat more blue, some protein drinks, to be able to do that for less amount of time, instead of eating, when you are eating, put down the fork in between bites. And don't be on your electronics at the same time. Yes, we have those away, and just sit and eat because when the body's in that state, you're going to digest your food a little bit more properly. So there's some things like that, that you can do automatically. One of the things I love doing is a breathing exercise. Now I don't do this when I'm eating, but it helps shift the energy inside. So we need to feel depressed or angry or anxious or worried or in those stressful states, what we want to do is release that out of the body. Now when we breathe out, we breathe out co2, which is carbon dioxide, which is all of the toxins our body no longer needs. And when we breathe in, we're breathing in oxygen and all the things our body does need. So what we do in this breathing exercises you breathe in, but you're going to breathe in happiness or joy, it might be calmness and stillness could be serenity, kindness, and you're going to breathe out the stress, the worry, the anxiety, the depression, and I do this, I set the timer on my phone for about two or three minutes, and I close my eyes. I breathe in happiness, my read out bitterness. And I will sit there and do that over and over with the same words. And then the next day or the next time I do it, I might choose different words, whatever it is that I'm feeling. And that's going to change your body physiologically. And when that happens, it's going to put you in a calmer state, you'll become more focused, you'll have a lot more clarity, and you might not be hungry. And if you think you're hungry, or you need to fill yourself up with something, drink a glass of water, especially if you're angry, or you're getting frustrated, drink a glass of water, you could just be dehydrated. And that water will flush through the body. making those shifts and changes as well just like the breathing will do. And you will it'll go back into that calmer state. And then you can take a look at what's going on.   Roy Barker  34:07 Yeah, and talking about the breathing. You know, that's something that I've really recognized about myself is holding breath and stress not ness. And it doesn't have to be like a bad stress. It could just be intense. I've noticed it like, you know, when I really get into a spreadsheet and things are rolling and doing this. It's like, you know, I have to actually say take a breath. I used to have a sign over my desk that said breathe and people would laugh and say you have to remind yourself to breathe and be like, Yeah, sometimes that but even when I'm breathing, I think I'm a very shallow breather. So I think there's a lot of there's a lot of truth to that we need to really take in those big deep breaths to help our body and you know, if you look at yoga and some other things that you know, we can control a lot of different things with that breathing I think and that's why they really They work on not only the body movements, but that breathing technique as well.   Dawna  35:05 Absolutely. And the thing to also remember is that even if you stop breathing out of stress, your skin is still breathing. But because you have so much stress running through the body, when that air comes in through the skin, it will have more of a stressful state to it, even if you're holding your breath, versus being in the calmer, more relaxed state. And if you stop breathing, like in meditation, which does happen sometimes for people, the air that's coming in comes in through peace and balance, and stillness instead of stress that way. So it also depends on that emotional state to how the air comes into you. Okay,   Roy Barker  35:50 well, awesome. Well, we appreciate you taking time out of your day to be with us. And, you know, I think that you've mentioned a few things, but one of our closing questions is always, you know, what is what's something, the one practice you feel adds the most value to your day, it could be an app of habit, just anything that really, that you use quite often   Dawna  36:13 that I take a two minute break, doing one of those little mindful exercises every three hours. So when they're I have a break in between things, I stop, I leave the room. And I go sit and do something just to re adjust and recenter myself, doing like the breathing exercise, sometimes I just focus visually on something. Because every time you do that, it clears the mind allows you to have more focus and gives you more clarity. And then when you come back and you start working again, your work, it's just done. And it's it's completed and you're in a better elevated mood, and the stress and the frustration, even just sitting in a chair for a period of time, leaves the body. And that's that would be my number one go to and I do that throughout the day about every three hours. Okay,   Roy Barker  37:07 awesome. That's, that's good.   Terry  37:09 Really good advice I was gonna ask you about. So you're available for sessions online? Can you tell us what, what you offer on your website?   Dawna  37:22 Yep, absolutely. If you go to Dawnacampbell.com. And that's dawnacampbell.com. There's a section on there that says sessions. And when you pull that up, I do offer a complimentary 1530 minute type session connection reading with me if you want to know more information or how the process might work for you. And then from there, we would determine what type of session or session packages you might need based on the complexity of what it is that you're working on and what you want to shift and change. And then from there, we just schedule and if we do packages, you have priority scheduling. So I personally schedule you on my calendar. And we work through step by step sequentially over however many weeks each session average is about an hour. All right,   Roy Barker  38:11 that's awesome. Well, y'all reach out to Dawna and you have such an impressive list that we're going to get you to recite, I know that you've got your book, your book sitting next to you there. And then I know that you've written some chapters for some other books. And anyway, you've got a lot going on. So tell us all about where we can find some of your writings out.   Dawna  38:35 Okay, so some of them are on my website at DawnaCampbell.com. But if you go to social media, most everything is posted on my business Facebook page. So that's Dawna Campbell 811. You can also find me on Instagram, LinkedIn, YouTube, and Twitter, and everything gets cross posted there as well. So anything that I have recorded anything that is there, it's any show that I've been on, it's all in those feeds. Okay,   Terry  39:05 and financially fit is your book that you've got yes   Roy Barker  39:08 Yes. All right. Well, awesome. Well, Dawna, we appreciate all the great information y'all reach out. See if she can help you with your subconscious and your energies. I know. You know, we feel better just talking to you for this little little amount.   Terry  39:26 Breathing a little deeper. Yeah, exactly.   Roy Barker  39:29 All right. Well, that's gonna do it for another episode of Feeding Fatty Of course, I am Roy. I'm Terry. You can find us at www.feedingfatty.com. We are also on all the major social media platforms. And a video of this interview will go up on YouTube when the episode goes live. So be sure and check that out. If we're we're also on all the major podcast platforms, iTunes, Stitcher, Google Spotify for not only one that you use, please reach out we'd be glad to get that added. So until next time, take care yourself www.dawnacampbell.com www.thebusinessofbusinesspodcast.com

Time To Rethink Fish Oil Capsules, The Truth About Omega 3 & 6 Processing with Delia McCabe We had a great conversation with Delia about a lot of subjects, nutrition, fats, oils. One of the biggest pieces of information she gave us was the truth on fish oil. Fish oil has to be processed at very high temperatures, to be able to get the heavy metals, PCBs, and all the other toxins. Omega 6 and omega 3 oils that do not like light, heat and oxygen. About Delia Delia McCabe (PhD) shifted her research focus from clinical psychology to nutritional neuroscience upon discovering nutrition's critical role in mental wellbeing while completing her Masters. Delia's research into female stress has been published in a number of peer-reviewed journals, she is a regular featured expert in the media and her two internationally available books are available in four languages. Using her background in psychology, combined with evidence-based nutritional neuroscience and neurological perspectives, Delia supports behavior change and stress resiliency within corporates, and for individuals who want to optimize their brain health, via online courses, workshops and tailored events internationally. Find out more at www.lby.life    www.lby.life www.feedingfatty.com Full Transcript Below Time To Rethink Fish Oil Capsules, The Truth About Omega 3 & 6 Processing with Delia McCabe Sun, 6/20 8:15PM • 1:01:43 SUMMARY KEYWORDS brain, fats, people, eat, omega, fish oil, delia, oils, body, diet, functioning, habit, optimally, essential fats, feel, feeding, good, bit, alzheimer, day SPEAKERS Delia, Terry, Roy Barker   Roy Barker  00:05 Hello and welcome to another episode of feeding fatty. I'm Roy I'm Terry so we are the podcast chronicling our journey through wellness, which includes diet not eating not being on a diet as much as just our the food consumption portion as well as exercise mindset. It's a we're really looking at a holistic approach. And as we've gotten deeper into this, you know, we've added things to our repertoire, such as meditation and journaling, journaling and the other thing, the one that starts with the are Oh Reiki, right,   Terry  00:43 like the way he says it though?   Roy Barker  00:47 No, I can't. Anyway, he   Terry  00:48 says Reiki   Roy Barker  00:50 but in, you know, intermittently, we do have a guest professionals in the field to come on and that's what we have the day and Terry, I'm gonna let you introduce Delia.   Terry  01:00 Yes. Welcome to Delia McCabe. She is a PhD who shifted her research focus, from clinical psychology to nutritional neuroscience upon discovering nutritions critical role in mental well being while completing her master's. Delia's research into female stress has been published in a number of peer reviewed journals. She is a regular featured expert in the media and her two and her internationally available books are available in four languages. using her background in psychology, combined with evidence based new nutritional neuroscience and neurological perspectives. Delia supports behavior change and stress resiliency within corporates and for individuals who want to optimize their brain health via online courses, workshops and tailored events internationally. Delia, thank you so much for coming onto the show. We've been looking forward to this for a long time.   Delia  02:01 Thank you, Terry. And thank you, Roy. So have I really been looking forward to this,   Roy Barker  02:06 I'm gonna merge to the right here. Probably regret this because we could talk for hours about personal stuff. But this is a this is an interesting story. And this is one of the this is one of the great things that keeps us podcasting is because as a lot, as a lot of you know, we have, we have had some internet issues, and we really haven't taped much over the last six weeks, but right before the crash, you know, deal you came on and we talked to her and you know, getting things ready. And we even tried to come on and do the show, I think then it was just, we just didn't have the bandwidth to do that. And so anyway, we just like, Alright, we'll talk to you when we get this fixed. In the meantime, she sends us an email says, Hey, what do you know, my husband's gonna be in Austin. And coming up to Dallas for a side trip. Maybe we can get together. So anyway, we got together with him. We had an awesome time. Did a little countdown thing down in the stockyards. Got some good barbecue, walked around for a little bit and   Terry  03:05 made him get a long horn balloon. Yeah,   Roy Barker  03:07 we had to get like a balloon hat tied up. But anyway,   Terry  03:10 Miko is great.   Roy Barker  03:11 I think the point is that just you know, how lucky are we to be able to meet awesome guests from all around the world and who thought that you know, somebody that we talked to in Australia, you would have a husband in in Texas that we could go out and hang out with her.   Terry  03:28 That was so fun. Now we got to get her.   Roy Barker  03:30 Yeah. Now that's our next step. Anyway, I digress. But I thought, you know, that's such an awesome story to tell that, you know, we don't interject that enough. I don't think that you know, what great people that we meet from all around the world, it's just it's   Terry  03:45 them face to face? Well, yeah, sort of indirectly.   Delia  03:49 I think it's, it's really funny, because I've met you, you know, as you said, the internet issues and so we never got the podcast really done. But I haven't really met you in person. And they My husband is really making areas and wonderful and that's only because technology has allowed us to do this. And then of course, some limited travel now.   Roy Barker  04:09 Right? Exactly, exactly. Like, we want to digress. I know we could be off on that for like I said for hours. And anyway, we want to get to talking about nutrition and let y'all kind of had a roadmap already lined out. I'm not gonna jump in. I'll let Terry let y'all lead into that.   Terry  04:27 Okay, um, where would you like to start? You want to talk about improving Well, on your on lighter, brighter you your website? You have an informative blog. Should we touch a little bit on that improving cognitive function? You want to go there a little bit first?   Delia  04:50 I think let me just explain how I got into nutritional neuroscience. That would be good. I think a lot of people go off and x psychologist, you know, what were you doing? So It was interesting for me because I was innopolis is dating me because it was more than 25 years ago, I was busy finishing my Master's in psych. And I was working with a group of really smart school kids who were really doing poorly at school. And my experimental group, these are the kids who were smart and doing poorly. I was doing an intervention with them, because I was curious about the psychological variables that led to the underachievement. And I was looking at what I could do and say, to help these children be focused and concentrate and study and make their parents and teachers breathe a sigh of relief. And I had a questionnaire that I gave to both the experimental group and the control group who were the smart kids doing well. And I had a little bit of extra space on the questionnaire. And you know, fate is a very funny thing and destiny. Because in that space, I asked them a question. I said, What is your favorite food? And the answer was really astonishing. Because every single one of the children in the experimental group loved some form of junk food. And the children in my control group were the opposite. You know, they were interested in Sunday lunch, or you know, roast roast chicken, and maybe veggies and salads and so on. They didn't focus on junk food. And it's very seldom in research that you come across such a clear distinction. No. So I was really stuck, because I couldn't really write that up into my thesis, because it wasn't part of what I was looking at. I was looking at psychological variables, not, you know, nutritional physiological variable. So I wrote my thesis, I've made a short mention of that. And then thought, Well, I'm going to take a break now and examine this whole nutrition and the brain story, because I was just about to have my daughter. And I thought, I'll take a bit of a break and check it out. And as I say, destiny and fate are weird things. Because after I dived into the subject, which 25 years ago was not a big subject. And there were only a few researchers around the world examining this, I realized that I didn't want to be a talking therapist anymore. I didn't want to look at ways to get people to change their lives when their brain wasn't functioning optimally. Because the bottom line is really very clear that thinking and behavior change. And everything that we do between our ears, happens across this huge network that's made up of cells, and chemicals, and membranes and molecules, all of which rely on lifestyle choices, primarily nutrition, to keep it all going. So for now, I need to really check this out and see how it works. So I thought to myself, well, it'll take me a couple of months. And I'll understand what this is all about. And, you know, 25 plus years later, you're right, I'm still learning. But I think what my mission is, is to explain to people like when their brain is functioning really well, because it's well fed, it's a whole lot easier to live a good life, because you make better decisions. When our brain is functioning optimally, you know, you're in a better mood, you think more clearly, you can be more creative, you have more energy naturally. And obviously, your brain ages really well, which is what we all want. So that that is my mission to explain to people, but the challenge has been, you know, I'm basically teaching prevention, and most people want cure. And the challenge with the brain is that it is functioning and trying to work optimally in sub optimum conditions for 95% of the population. And it does all these fancy and clever workarounds. So that we only realize that the brain has degraded 20 to 25 years after the degradation starts, oh, wow, most of the brain sophistication. So I'm really in a difficult spot, because I'm teaching prevention, and most people want to cure. But yeah, so that that's basically the foundation of where I started and why I didn't want to be a talking therapist anymore. For me, it was, I felt like it actually wasn't being honest, because I wanted people to first nourish their brains optimally before they could actually start looking at behavior change.   Terry  09:18 And that makes it makes a lot of sense. And, but because people want to just throw pills, they just want something to eat, they want medication, whatever to fix something but if they look at it in a more holistic manner, and and if they start now, it's never too late to start, right and then they can   Roy Barker  09:40 stop. That's what I was just sitting here thinking now our boat might have sailed. So   Delia  09:47 I think the most wonderful thing about the brain is that it is very receptive to when you start giving it what it needs. And we definitely now know that even people that have got Alzheimer's if they follow a very strict protocol can reverse some of the damage. So there are researchers out there who are investigating that at the forefront. But it is so much better to practice prevention. And the sooner we do it, the better because you know, when's the best time to start? Well, yesterday would have been better, but today is just as good is just as good. Well,   Roy Barker  10:19 that's the problem is that, you know, I'll speak for me that part of my problem is, you know, when you're young, and maybe some things are not right, your your body adjust, and it's not a big deal, it doesn't drag you down, like it does in your old age. So we tend to think, you know, we're bulletproof for, I'll get that under control tomorrow, you know, I've got another day. And, you know, even I'm sure people that smoke a lot and drink a lot. It's like, you know, I feel pretty good today, I can, you know, smoke for a little bit longer, and then I promise I'll quit or drinking. And the reality is that, no, we need to take these practices from childhood, because I think it's something that you've mentioned, of course, but I think this too, is that nourishment is so important to the education of our children. And not only eating correctly, but in the sad thing is, in some cases, eating at all. And you know, that kind of the pandemic shaunda really bright light on that is that a lot of our school districts had to continuing to serve meals, because that was where a lot of children, that's the only meal that they had. So I know that's a whole different subject. But you know, the reality is, it's never really too early to get into this. And as parents, we should always be, you know, a lot more conscious about our children and what they eat, because of the learning ability at that time, but also habits and then that, you know, we carry these bad habits into our age to our older age.   Terry  11:49 And Delia knows because she bred some very smart children married a very smart man and very smart kids.   Delia  12:00 Well, I think that's a funny way of saying it, but I think it's kind of like, fate was on the side as well, because as I discovered all these things, I started implementing them. And so my children definitely benefited from that, because research suggests very clearly that your child will reach their genetic potential, the intellectual genetic potential, if the brain is optimally fit, if it's not optimally fit, then I can't reach that intellectual potential, which is a very sobering thought and for parents that really care about their children, you know, you want your child to maximize their capacity to be fulfilled. And one of the ways we do that is by making sure our brain functions well, so, Roy, your comment about habits, of course, if you start out, you know, when you're young, and you learn all these good habits about feeding your brain and your body really well, then you don't have to break bad habits later on. Right, the breaking of the bad habits, that becomes really challenging, because there's also some research to suggest that children's taste buds develop in the first seven years of life. Wow. So if that's the case, then to change those taste buds. When children are older, then seven becomes so much more challenging. So it's really good to catch them when they young to just get them to embrace the kinds of foods that support them across a lifetime.   Roy Barker  13:20 Yeah, so let's talk about that for a minute about feeding our brains. The I guess, intuitively, we just know, preservatives, fast foods, I guess, sometimes high carbs, high sugars, things like that are not good. But let's talk about what is good. I mean, what what really nourishes our brain and what feeds it to help us to maximize that.   Terry  13:46 It's a great question, right? Yeah, sorry, Terry. I said in a nutshell, excuse me.   Delia  13:52 It's an important question. And it's obviously the answer is huge. So I'm going to break it down into a few important things. And the first one is the fats and oils that we consume. Now, this was a big surprise to me. But when I discovered that 60% of the dry weight of the brain is made up of fat, I was really quite fascinated by that. Because that meant to me that I had to find out a lot about fats and oils. Because of that 60% between 20 and 25% needs to come from a fat that our body cannot make. That means it's got to come from our diet. And even if a nutrient has to come from our diet, it is called an essential nutrient. It means the body can't make it. So these are essential fatty acids, we talking about omega six and omega three and we'll unpack them in a moment. The other two categories of fats are saturated fats, and mono unsaturated fats, and the body can make saturated fats and mono unsaturated fats would use where The whole low fat diet catastrophe came in. Because when food was devoid of any fat, but had a lot of carbs in it, and a lot of refined carbs, for example, refined sugar, what happened was that too much of that actually gets converted into saturated fat in the body. So scientists didn't realize that when they put the low fat diet into place, everyone, but oh, well, that's fine, we can eat carbs until the cows come home. But guess what? excess carbs are stored as fat. So that's how the body makes saturated fat and also mono unsaturated fat. But omega six and omega three are completely different, we have to get them from our diet. And unfortunately, 95% of the population is deficient in these fats. And that's a huge problem. Because without these fats in the brain, specifically, the brain can't function optimally. Now, the question that most people ask me at this point, so I'll preempt both of you. The question is, why are these facts so important? And the reason they're so important is because of the critical role they play in the cell membrane in the neuronal membrane. So we'll talk about the brain year, but you just need to keep in mind, excuse the pun, that these fats do exactly the same kind of job in the rest of the body as well. It's just that in the brain, the functioning is even more important, because of the sophistication and sensitivity of to how the neurons communicate with each other. So if you can imagine a cell membrane, that cell membrane needs to be extremely flexible and malleable, to be able to communicate optimally with its neighbor, and to be able to send the electrical impulse, the electro chemical impulse that neurons communicate with to the next neuron really quickly and really efficiently. If the cell membrane is made up of lots of saturated fats, then it's less flexible, it's less malleable, it's less able to respond very quickly. And so the message doesn't get to the next neuron and the next one, and the next one as efficiently. So those omega three and omega six fats are very, very specific in the molecular structure, that molecular structure will determine how efficiently the neuronal membranes will function. And from that everything else stems. Because it's not just the neurons that need that correct mix of fats. It's also the actual organelles inside the cells, like the mitochondria. And everything else that lives inside the cells, he also needs a layer of fat to be able to keep it intact. So those essential fats are critical for brain function. When we speak about what they do in the body, they do an enormous amount of things in the body as well. immunity, metabolism, blood pressure, growth and development, the list goes on and on. And interestingly, you know, when when I love the name of your podcast, I think it is the funniest and most unique and, and cute name. You know, when we speak about weight loss, without these essential effects, we have two problems. These fats help the genes that switch on fat burning to be switched on. And they talk to the genes that organize fat storage, and turn them off. So if you think about those two things, those essential fats, make sure that your metabolism kicks up and works really efficiently and that you don't store fat as efficiently. So when people start consuming these correct fats, they suddenly have more energy. Number one, because they mitochondria is now functioning optimally, their metabolism is working faster, it deals with cravings, because your cravings are reduced when you've got these the right amount of these fats. And also you don't store fat as efficiently. So the function of these fats are came upon them. And they function in the body kind of by accident, because I was looking at the functioning in the brain. And I thought, Wow, we need these in our brain. And then I realized when I looked at more and more of the research, we need them every way. It's just that they lack in the brain is very, very noticeable when people look at brain function and brain development, but really, we need them everywhere. And as I said 95% of the population is deficient in these fats and oils. So that's a huge challenge because most of the fats that are available to us, you know, in those golden aisles at the supermarkets, most of those facts are unfortunately omega six fats, which are good if they're not processed, but the ones in the golden isles are pro syst harshly. And when those oils are processed, they are unfortunately filled with trans fats and other damaging fats. So you're getting the Omega six you need, but you're also getting damaged fats. And then you're not getting the omega three that you need to go with the Omega six, because the ratio between these two essential fats is critically important, we need more of the omega three than the Omega six, because the omega three is more involved in our metabolically active organs like our brain, our heart, our adrenal glands, and our reproductive organs. And omega six has other roles to play. But because of its molecular structure, it's not as active in those other metabolically active organs. So just to go back for a moment, what most people have in their diets today is lots and lots of omega six, because that is used for fried food. It's used, you know, for salad dressings, it's used for making, you know, biscuits and cakes, because that's what people have gotten used to using. And people have not enough omega three. So it's a complex conversation when I give a lecture on fats and all the tests over three hours. So I'm giving you the Cliff's notes here, you know, just the the base summary, but it's extremely important for people to understand that these essential effects are critical for us to thrive. So what are some sorry,   Terry  21:27 what are some examples of omega three?   Delia  21:33 theory, there's some great examples of omega three, flax seeds are high in omega three as our chia seeds. And green leafy vegetables are also high in omega three. And these are the plant forms of omega three, when most people speak about omega three, they speak about fish oil. And fish oil contains d, h, a and EPA, which if you can think about it this way, they are derivatives of the plant based forms. So the body gets the plant based forms and then converts them into DHS and EPA. Or if you eat cold water, fish, or use solar fish oil tablets, you get the DOJ and the EPA directly. But it is not a good choice to do that. Because that fish oil has to be processed at very, very high temperatures, to be able to get the heavy metals, the PCBs, all the other toxins that the fish now contain out of them. And the best and the cheapest way to get those toxins out of the fish oil is to heat that all up to a very high temperature. But this is the sticky part with omega six and omega three oils that do not like light, heat and oxygen. So the minute they exposed to the to those elements, they start degrading. And then they will have things like trans fats and polymerized fats and sacklers fats inside them. So when people swallow fish oil, they're not aware of the fact that although the fish oil manufacturer will say on the bottle, triple refined, and the user will think that's great, nothing bad in it, they don't realize that sneakily unfortunately, those products now contain other damaged compounds, because of the harsh processing. So that's a little bit complicated for people to get their head around. But the bottom line is this, if you consume enough of the plant based forms of omega three and omega six, which I'll say where they found in a moment, if you can consume enough of those plant based forms, and you have enough vitamin C, B, three B six, zinc and magnesium in your diet, then the body naturally knows how much of that plant based form to convert into the DHS and the EPA, it will do it automatically. It's been doing it since the beginning of time. And it can still do that. But visual manufacturers tell people Oh no, it can't do that. It only does it add between 2% and 5%. But that's actually the percentage that the body wants to make. In in each go if I can put it that way, because then it's fresh, and it uses it where it needs to use it. If any body that's listening, and maybe either of you had ever gone into hospital, what I now ask people is are you on any supplements, or any of them maybe fish oil, and if that's the case, it's a problem, because if people are on fish oil, they can bleed out, because it makes your blood so thin because I've got too much THC and epi in them. But if you have plant forms, then your body knows how much to make and how much you know is required. So that's quite a long answer. I'm sorry.   Roy Barker  24:58 No, no that just um Because we probably over supplement and I know I take, you know quite a bit of fish oil every day. So I'm just going to, after we get through, run over to the cabinet and throw that in the trash and be done with it, wow. But   Terry  25:11 we also, I mean, if we do smoothies and we try to we try to do more of them, we do add flaxseed and chia and spinach, or kale.   Roy Barker  25:21 And I think to reinforce your message, I don't want to jump ahead of you. But this just gets back to the fact that we just talked about wanting to take a pill to cure thing. So yeah, we want to take a pill to cure all of our deficiencies in our poor eating habits. And so instead, let's get back to the basics and eat a good well rounded diet. And, you know, the other thing I think that really helps us is choosing a, an app to track this stuff for you. And I'll let you comment on this. But you know, there's an app that you can put all this in, that'll tell you the macronutrients and the one that we use actually has at the bottom, there's like four or five different combinations, the omega three and omega six just happens to be one and it's got a little dial, they'll tell you too much three too much snakes, you know, and it tries to put you right in the middle.   Delia  26:16 I think Yeah, there were a few things just to mention there, Roy, I think we do actually need to supplement three and omega six we do. And I discovered the supplement that I recommend to people and that we've been using for 25 years 25 years ago. So it's a supplement that combines the plant forms of omega three and omega six in the right ratio that's in the favor of two to one favor of omega three. But it's actually processed in a factory that Michael actually went and had a look at, that makes sure that light heat and oxygen don't damage the oils. So it's, in other words, it's made with health in mind, not profit in mind, right. And it's a fantastic product and are recommended to people you know, when I stand in front of an audience or I do a workshop, I actually get them to taste this product. So I do believe in supplementation, but evidence based supplementation. And because I know how to read labels, I know what's a good product and what isn't, and also how it's made, specifically the fats and oils. So that is definitely important. As far as an app goes, if people find that an app supports them, in terms of the micronutrients and macronutrients and how much they're consuming, then I think it's a wonderful tool to use. But if you don't have time, and you're not bothered to do that, when you eat a plant based diet, which I know we'll touch on in a little while, again, Roy, when we eat mostly a plant based diet, you know, what is our q? r Q is how we feel, if we satisfied after a meal, if we have enough energy, you know, to get through a day, and we feel sharp and clear. If our weight is the way that we wanted to be. And if the way we eating is sustainable, then that's a way to know that you're getting all your macronutrients and your macronutrients, so an app can help you to get to that place. But maybe it isn't the thing to rely on forever. Yeah. Because the way we feel physically and mentally should be the best guide to how well we are feeding ourselves and moving and meditating and supporting ourselves in other ways. I think, you know, technology can definitely support us. But I think relying on technology, because I know somebody, for example, who's got this little thing that she puts on her arm. And it will tell her when her body battery is running low. So she'll wake up in the morning. And she also obviously didn't sleep well, because my body battery isn't isn't well, and I'll say to bed, how do you feel like you slept? How do you feel, this person can no longer distinguish between how she really feels, and what her little device is telling her. So I just warn people, you know, that's just the psychology of technology, that it can sometimes override our own common sense. And that's something that we need to guard against. I mean, just for example, in winter, we want to eat more comforting foods, that would seem to be more fattening. But then when summer comes, we dropped those foods and we may drop a kilo or two, and that's perfectly fine as well. So I think we just need to keep the balance there between you know, is technology serving us or how do we actually feel because I think ultimately that's the thing that really matters the most?   Roy Barker  29:31 Yeah. So back to the omega threes and sick that the plant based supplement you were talking about is that easy to find. Is that something that or do we have to look hard for it or how could we acquire them? What is it   Delia  29:45 it's not hard to find at all you'll find that in any home health food store or any sprouts store. I hope I'm using that name correctly. I think there is a sprouts in America and it will be in the refrigerated section so it will be in the fridge It will be kept cold, it's in a dark box, it's in a dark bottle. And it's nitrogen flushed, which means that nitrogen is put into the bottle before the oil is put into it. So there's no oxidation that happens to that product at all. And it's a product that I'm very happy to recommend. And I'll give you the details. So you can put them in the show notes.   Roy Barker  30:20 Yeah, Yeah, that'd be great. Okay, yeah, cuz we're in because, you know, we need to, if this fish oil is probably not suiting us, but may actually be, you know, damaging to us, we need to quit doing that. We'll switch over to this so good. Anyway, sorry. Before we move too far from this, too, I want to talk about the fats, the low fat, because, you know, my career has mostly been dealing with the elderly in some manner. And so, you know, we had Alzheimer's has gone off the scale, I think we read the other day, 6 million Americans are suffering from some form. And there was a study, it was one. One person, it's not a study, one person tried this, they, they they ended up doing some longitudinal studies that I haven't really heard results. It hasn't been that long, though, since this happened. But anyway, so there's a test for Alzheimer's, it's the clock test, basically, you draw a circle on a piece of paper, the person you are testing puts is supposed to number one through 12, around the outer parts. And typically, what you will see with Alzheimer's patients is the numbers will be either backwards or they'll be crazy. This one person that we're talking about in Florida, have his numbers are all down around the six, everything was just all piled down there. So his wife, I don't know, I don't remember the backstory. But somehow she started feeding him one, tape mill spoonful of coconut oil three times a day. Now you have to be careful because it's hot klore. But you know, he had other issues. So they did it. And within about six weeks, he was able to get pretty dang close with this clock face. And so anyway, made me think, was this low fat craze that we had in the 70s. And in the 80s, some root cause of what we're seeing now, and I've read some research and, and it feels like that it was, you know, nobody can be totally conclusive. But I think that they felt evidentiary wise that there's a pretty good linkage between that and I can, I don't want to take up a lot of time talking about that. But I feel like it's important because it gets back to this thing. decisions that we make today can catch up with us in 20 3040 years in ways that we really never thought possible.   Delia  32:52 Absolutely. Right. And it's a very good point. And I'm glad you brought this up. Because the truth of the matter is a Brian that is the product of the rock cons effect, will end up becoming unable to function optimally. So the low fat diet was put into place by researchers who didn't understand the complexity of fats and oils in the diet, which is the most complex aspect of nutrition, we can speak to the fact that the coconut oil helped, because obviously, his brain was not incapable of using carbohydrates as a source of energy, which is the brain's natural and preferred source of energy. But if the neurons become incapable of using that form of energy, the body can actually convert saturated fat from, for example, coconut oil into something called ketones, which the brain can use as a source of energy. So this is something that researchers are getting more involved in to find out if that actually works for the brain that is not functioning well like a dementia brain. And they're finding that it is the case, it seems to be the tendency, but it's only when the brain becomes incapable of using carbohydrates that that seems to be useful or otherwise, if the whole body goes into keto Genesis, then the brain is forced to use ketones as a form of energy, whether that's sustainable or not. There is no evidence to support that, whether it's good for the body long term, some danger points there as well. So yes, helpful when the brain is already degraded, not as a lifetime sustainable option.   Roy Barker  34:27 Okay. Yeah, look, I don't want to derail you if you are kind of, you know, going in order, but that kind of transitions nicely into, you know, the keto and keto genix and then Leo and yeah, and then also, you know, plant based, it's like, there's so much stuff swirling out there. And, you know, I'll just keep it brief, but give you my story. You know, a few years ago, I did the I didn't really do strict keto. I just tried to really fight to keep my carbs. About 40 a day 40 to 60 was the range that, you know, my doctor had told me to stay in. And, you know, I had pretty good luck with it. But then after a while, and I never really got into the, the ketogenesis part. But after a while I heard, you know, bad things that, that so much protein can be hard on you. And the other thing I think it was worth mentioning is that you, it's not like a protein fest just eat all you want, because you have to watch your limits, because from what I've heard, the body is smart enough, after a while, if it doesn't have the carbs, that it will start turning proteins into glucose or you know, something like that, then that makes it hard on your organs as well. So again, we just get back to, you know, all the stuff that's out there, we are doing more plant based, which means for us, we can still eat meat, we just limit that meat and try to you know, make sure we're getting proteins from our beans and things like that. And, you know, then we heard a story about us being omnivores, you know, like, the carnivores have sharp teeth, and a shorter or longer digestive system. True plant based animals have different teeth, and either the longer shorter, so we are truly from what I've heard, you know, we're truly somewhere in the middle. But again, it's there's so much information on the keto. There's information on both sides. So help us help help us sort that sort all this stuff out.   Delia  36:47 It's a really interesting thing. Because the longer that I've been in this field, the more I see, you know, all these different dietary protocols come out and people swear, this is the one for me, and this is the one for me. So I'm always curious, firstly, about the kind of personality that looks at this Doc, because Okay, this one is going to work. So we can unpack that a little bit later, maybe. But the bottom line is this, the only evidence based diet that has been examined in enough detail and depth to show its long term sustainable efficacy, in terms of health, physical and mental is the Mediterranean diet. That's the only diet that has been studied. Now that's a diet that is very much plant based. And then with meat on top of it. Okay, so that's the first thing to keep in mind. The second thing to keep in mind with all these different approaches, and for example, we can take keto and paleo as the examples. They are cutting out major food groups. So what some people have done, they've tweaked them to make them a little bit better in some ways. But let's take paleo first, for example. You know, the Paleo people will tell you that we used to live on meat in the olden days when we ran across the savanna and killed animals with glee and reckless abandon. The truth of the matter is that that's not the case. We actually used to hunt animals in small groups, not all the time, because hunting animals was hard work. And it also was dangerous. If someone got hurt, they didn't quickly have a penicillin injection to give them and say, Hey, make you right now. So hunting, wasn't this, this glorified wonderful activity that was continuously engaged in, we did eat meat, which is why we've evolved to need b 12, and iron and zinc, which comes from animal products. But we did not live on them continuously. Maybe some groups of people did, but then they were deficient in many nutrients that we that they weren't consuming at that point in time. So you know, the Paleo people will cherry pick research to support their view, but it doesn't. It isn't supported long term with solid robust evidence. The second thing about a ketogenic diet, once again, the focus is on fat, a lot of its saturated fat, unless it's tweaked, it doesn't contain essential fats. And you know, we've just discussed how essential essential fats are because we have to get them from our diet, our body can't make them. So that's the first thing about the ketogenic diet. The second thing about the ketogenic diet is that it does put extra stress on the body's organs. And that is just because it's not a natural way for us to eat. Whenever we eat in a way that isn't natural. There will be some kind of fallout from a physiological perspective, because the body has to not adjust itself. Things like gluconeogenesis ketogenesis, all these things have to be adjusted. So now the body has to work differently. So under certain circumstances, the ketogenic diet is useful for type two diabetes and for cognitive decline. Those are the two top of mind But for the rest of the population, if you can't lose weight following mostly a Mediterranean style diet, then you're going to be compromising your body in some way. And also brain function. Because the Mediterranean diet, as I said, is also been studied in relation to mental health. And it's very robust that that kind of diet really support mental well being. So that's just those two diets. Another one that a lot of people are now trying and and people are talking a lot about is intermittent fasting. Now, intermittent fasting is interesting, because there's more of a focus on when not to eat, versus what to eat. Once again, you know, throwing the baby away with the bathwater in a sense, because if your focus is entirely on when not to eat, and you're eating, whatever, in the time that you can eat, we're still not going to be getting the nutrients that you need. So some people have tweaked that diet. And I suppose in a sense, I'm one of those people because ask are eating at seven o'clock at night latest, and then I'll only eat at seven o'clock the next morning or a little later. So that gives me a good 12 hours of not eating. And that is probably normal. Considering the way we evolved, some people want to stretch that to 14 or 15 hours, I said, that's fine. However, you also have to be considering what you eating. And if you're very stressed, it can actually add more stress to your life. Because when your body registers that it's hungry, it's actually your brain registering, you actually increase cortisol. And we don't want to be doing that because cortisol does a lot of negative things in the body and brain. So I'll always suggest to people, if they're looking at doing intermittent fasting, do it, do it overnight for the 12 hours, because that gives your gut a wonderful break, which it needs from constantly working. But try not to stretch it much longer than that if you're experiencing chronic stress.   Terry  41:55 So that's a little summary of the main diets and the pitfalls. And that's what I mean, we did intermittent fasting, where we would eat at 12pm, we wouldn't eat in the morning, we would eat at 12pm 7pm. And then we wouldn't eat again until 12pm the next day. So 12 and seven.   Roy Barker  42:16 The thing about that though, is it breakfast is, you know, one of my meals that I really like and the other thing that we started kind of tweaking that was doing, you know, like a smoothie in the morning and you know, with the kale or spinach and then protein powder and the flax seed and you know, it's a healthy one, but I just feel like I need something in the morning.   Delia  42:41 Well, you're not unusual because it is basically a fast that your body has been under all night, you know, and for most people blood glucose dips in the morning. And when your blood glucose dips, it sends a saw a signal, you know, your brain says Hold on a second food is required, you know, you have been without food for a long time, you need to get blood glucose up. So that feeling partly habit, but very much based on the physiology that you experience when you get up in the morning. So what are you doing now? How have you How have you adjusted that? Are you having your smoothie and then eating at 12?   Roy Barker  43:16 Yes, yeah, typically, that's it's been a lot. It's been a rough couple of weeks.   Terry  43:22 And see, always have these two and really don't look, I think,   Roy Barker  43:28 right now I was just gonna say that, you know that I think what I would like to do is have that smoothie in the morning, you know, eat at 12 eat at five, six or seven and then not eat again to the next morning because, again, it's my I think it's my one of my downfalls is not only the food I eat, but wanting to eat at nine or 10 o'clock at night, you know, and then go to bed. And yeah, eat bad stuff at nine or 10 at night.   Delia  43:53 No, they there are a few things just just to comment on that. The first thing is that a lot of people want to snack in the evening, and that becomes a habit. And so you have to work on not not doing that. However, when your blood glucose is more stable and you have enough of the essential effects your cravings will reduce, because they've done some research and I know only wrote in research, but it's very optimistic in relation to if we can translate it. When rats are the product of essential fats, they need more sweet foods in their diet, they crave more sweet foods, but when they've got enough essential fatty acids they don't so that's the one thing to keep in mind. So that may shift when you start consuming the right essential fatty because you won't have the your blood glucose will be more stable firstly and your cravings will be reduced. The second thing that you mentioned you know laughingly about don't ask what we're doing now. I think one of the things that happens to people and I see it and it disturbs me is because you know they start a particular way of eating and then they want to stick to that all the time. And when they don't they get distressed and they go back to the way they used to eat. And I always encourage people to Don't, don't do that. Just look at how far you've come. And you know, you might have a day or a week or 10 days where things just go pear shaped, we all know that love can do that to us, the longer we live, the more we are aware of that. And we just have to have some compassion and some kindness, you know, so I'm not eating the way I'm really wanting to eat, but I'm getting back to it. And these are all the things that I've already included that are different and better. And pat on the back for me. I see a lot of people that that really are too hard on themselves. And yeah, so that's just a thought, Yeah. Can   Terry  45:39 you just kind of want to throw up your hands and say, Okay, well, I'm, I haven't eaten how I wanted to for a week, two weeks, whatever. And then it's like, I can't do it, I can sustain it.   Roy Barker  45:51 And it's funny, like, I used to have a lot of willpower, but seemed like, older age, I don't know if it's because you you just the way that you've survived, and it's like I deserve it, or it's a reward. But it's like, man, I used to have a lot of willpower to stay away from that stuff. And now I mean, not so much it doesn't even take bamboo shoots under the finger. Now before I start, like a I must I have that candy bar.   Delia  46:18 It's a, it's a really good point, right, because I think one of the reasons people snack at night is because of something called decision fatigue. And decision fatigue is something that happens in the brain as the day progresses. So you know, you mentioned willpower, there's actually quite a lot of interesting research about willpower and decision fatigue. So it's like when you wake up in the morning, you've got a lot of willpower. So I always suggest to people, if you want to start a new habit started in the morning, because your brain is still fresh. as the day progresses, your brain loses energy, and becomes less capable of making decisions that serve you. So for example, the prefrontal cortex is like the CEO of the brain, and it's the one in charge. But it runs out of energy very much earlier in the day, then the rest of the brain because he doesn't have any automatic workarounds. And this is the inhibitory part of the brain. This is a brain that will say, Roy, don't open that cupboard, because what's in there isn't good for you. But by eight o'clock at night, it's offline, it's not functioning. So then the brain does something interesting. It does one of two things. In fact, it does a knee jerk activity or behavior. So that's just habitual, just does it because it's a habit. So that's probably what's happening to you. The other thing it does, it does nothing. It just stops. And that happens in certain circumstances where cognitive capacity is required, but not in situations where your habit is being, you know, fulfilled. So that's something to keep in mind you calling it willpower, but it's actually something to do with the brain running out of energy. Because this is not just the most sophisticated part of the brain, the PFC, it's also the most energy demanding part of the brain, so it runs out of energy earlier in the day. So you need to, there are a few things you can do, you can actually get rid of everything that's in that cupboard that's bad. and replace it with some things that still taste really yummy with the right mouthfeel. So there must have fat in them, they must have some sweetness in them, and they must have a bit of protein in them. Because if you can fall for full bet, your mouthfeel is still satisfied, but you know, psychologically, you're not eating the bad stuff anymore. And then slowly over time, you can wean yourself from even net, but having the bad cupboard at 9pm at night is not a good   Roy Barker  48:43 now, it's definitely not I know him took a little break there   Terry  49:00 too much for our lightning.   Roy Barker  49:04 I think it's our we're okay, I'm holding that word. Okay, cuz I can still see you. We're gonna just talk, talk amongst ourselves for just to give you a chance to come back. There, she went off, maybe she'll come back. Well, that's good to know. So we need to, we're gonna, when we get offline, we're gonna sit down and restructure, and we're gonna   Terry  49:24 clean out the pantry. Well,   Roy Barker  49:26 I'm not sure about that. But we need to look at some things that we do and maybe try to rearrange again, something that's no easier. We need to really check these. This omega three and omega six. Oh   Terry  49:39 my gosh, I wanted rid of definitely want to get that. Oh, there she is. Something happened.   Roy Barker  49:46 Yeah, that's okay. We were just talking amongst ourselves. And there you are. Well, so just one more thing. We're running away long. I know. Appreciate your time. You've just   Terry  49:58 sat in line again. Yeah. We'll do this in   Roy Barker  50:00 section but just like for somebody like myself, I guess, you know, with type two diabetic and with my with it being harder of late harder to control or get it to where I need it to be maybe better to make just a little bit of a shift to the keto for a while in order to get that down and then start transitioning back to more of the Mediterranean diet, would that be a sensible plan,   Delia  50:27 I think the first thing that I would do is just suggest you get the right essential fatty acids. So make sure you get the product and you start using that every day. If you feel a little bit nauseas in the beginning, just cut back a little bit because the liver still needs to incorporate all those fat molecules to be able to help it function optimally. So you can chat to me about that and I'll support you through that phase. Okay, the second thing to keep in mind is just cut back on the starches. So I know that starches are very satisfying, and they give us good mouthfeel. But just cut back on the starches a little bit, especially the watch starches. So don't have rice don't have white potatoes, but rather have some mullite or have some keen Wah and have sweet potatoes. And then make up the bulk of your food with things like broccoli, things like cauliflower, green leaves, lots of lovely dressings, nuts and seeds. In that way, you'll be getting much more of a of the effects with your diet. And when you do have meat, have it with lots of greens as well. If you have some eggs, have it with lots of greens. Try and focus more on that if you go towards the ketogenic, then what happens is you're going to get many more saturated fats. And the more saturated fats you eat, the more essential fats you've got to eat. So let's just focus on the essential facts for the next couple of weeks. If you do that, you'll find your your cravings will definitely go down your blood glucose will become more stable. Okay, there are a few things that may happen, you may suddenly feel that you've actually got some more energy. So don't take the oil at night. rather take it you know, with your smoothie and for lunch. And then you may just feel like you actually want to exercise a little bit more. And you're you thinking a little bit more clearly. I also say to people that they just need to keep in mind that those fats work from the inside out. So you will, your brain, your heart, you know your digestive system, your liver, your lungs, all of those organs, your adrenal glands, reproductive organs are going to get those essential fat first, and they're going to work their way out to your to your skin. So when your skin starts feeling smooth, and it starts feeling well lubricated and moist, and you don't need anything to keep your skin moist, then you know you've got those fats throughout your whole body. But that can happen in 18 months to three years. So we're not let's not jump ahead. It's a process that you know, just just think about, we've got all these trillions and trillions of cells, all of those little membranes need to now be become full of these good fats.   Roy Barker  53:08 Okay, awesome. And that I don't want to get Michael in trouble. But you know, when we when we were showing him around town, we have to say that we we said, Look, you need to try some desserts. And he he actually said, that's fine. You need to live it up right now. Because when you talk to Delia, when she gets over here, especially if things are going to be changing for you a whole lot. So   Terry  53:33 he said You and I were going to be   Delia  53:38 a look and he mustn't act like he's deprived. I'll make the best chocolate ice cream. Oh, oh my god, salted peanut butter. Ah, good into it. And I'm making mean chocolate mousse as well. And he's not a deprived person in any way, shape, or form. But I've just learned to tweak it. So Terry, I'm going to be very excited to get into the kitchen and we can do stuff together.   Terry  54:01 I am so there. I'm there already.   Roy Barker  54:05 Well, Delia, we appreciate your time. I know we've ran way long, but it's just such a good conversation. And it's just so many good facts that you know, trying to get all this sorted out with all the information that's out there. You know, like you said, people, you can find research to support just about anything, but you got to take back the whole body of research. They can chew Yeah, you got to take everything so it's good to get to know we're gonna go get this the omegas tomorrow, and we'll get on that and see. Cuz I would definitely love to be thinking clear and love to have more energy, that's for sure. make me happy.   Delia  54:44 It's waiting for you trust me, it will come.   Roy Barker  54:46 Okay. All right. Well, before we go do a couple things. For me. First off, what is a habit or a tool that you use every day? Something that you feel adds a lot of value to your life. Either personal or professional?   Delia  55:03 That's a really good question. I can think. I think there's certain things that I do every day that have become habits, okay. One of them is that I never look at my email or social media before I had my breakfast. Okay. So for me, you know, with Marco being, you know, in Austin now, say good morning to him, because it's his afternoon. Yeah. And then I'll send him a screenshot of how chilly it is. Yeah. And then he'll send me a screenshot of how chilly it is there. But, but generally speaking, I don't actually look at MMA, I don't look at any email, nothing. So I don't get my brain busy thinking about other stuff. The other thing that I do is I go for a walk at four o'clock every day, most days. It's about a 45 minute walk, I get my blood nasally up. And I don't listen to podcasts or anything else. I just walk and had like a silent meditation. That's something that I'll also do. So those are two things. And I think some of the things that are now do have become habits, but I don't think of them as habits anymore. So I can't really think of, of anything else that I do. Um, that's a good question.   Roy Barker  56:16 Well, we're good habit collectors anyway, but then, you know, also, we just like to put things out there that may resonate with people, and I'm going to try that because, you know, I'll usually listen to music Well, if it's me and Terry, we talk if it's just me, I usually have music or podcast go and so I think that may be something I could tweak for myself is to just use that for some meditation and you know, just listen to nature and take, give my brain a break, you know, that would   Terry  56:45 do your meditation there. And and we have to wrangle the dogs. Apparently, they're they're wanting to get in on this one.   Delia  56:53 Actually, I posted on my Instagram today about that thing about silence and the brain. But my mum's just mentioned to me water, that's something else that I'll make a habit of having every single day. Sometimes what I do when I've got work to do, and I've got a specific project that I'm busy with, I'll set my timer, not my phone time, because my phone is going off on set an old old fashioned Tomic to 15 minutes, and I'll work solidly for 15 minutes, and then for 10 minutes, I'll take a break, then I'll come back, and I'll set it for another 15 minutes. And that's how I get through projects that really need focus and concentration. So that's another habit.   Roy Barker  57:29 Yeah, I like that. I've heard that before. That way you can set that block out. It's not like you're saying, Hey, I'm never gonna answer my cell phone or my emails, but you've got a certain 10 minute window to do that. And that way you can focus on other stuff. Yeah, I do like that. Yes. All right, well, we'll go check out the blog, because they, you know that the other thing about losing the noise, is that's where our creative spot is, when we just can not have to be thinking about problems solving problems or things, we can just throw an Agia be with ourselves for a few minutes.   Delia  58:04 Absolutely, that's, that's part of the time that the prefrontal cortex can actually access all of our knowledge and our skills to come up with creative solutions. We're giving it a break, we're not giving it information that is going to sort through it then goes internally to find that creativity, which is fantastic point. Excellent.   Roy Barker  58:25 All right. Well, good enough, Terry do you have so I   Delia  58:26 was gonna I just wanted to make sure that we mentioned the names of your books, you want to go ahead and do that, that feed your brain? Yes. The first book is called feed your brain seven steps to a lighter, brighter you. And it does have some recipes in it. But it's basically the science of feeding your brain. So when people really want to know how it works, that's the book that they buy. My second book takes that science into my kitchen. And that's called feed your brain the cookbook. So that's the book that's got the decadent chocolate ice cream and source and the desserts. And you know, I use oils responsibly in that book without heating them. And I teach people how to do that. So those are the two books. Thanks for asking Terry.   Roy Barker  59:14 Yeah, you bet. So tell people how they can reach out and you know, how if how they could work with Who do you work with? What can you do to help them and of course, how they can reach out and get a hold of you.   Delia  59:28 People can find me at my blog, which is triple w.lby.life, which stands for lighter brighter you.life. They can find me on Instagram under the same name, and on Facebook, under the same name and on LinkedIn as Dr. Delia McCabe. They can also go to my blog and go and opt in to my newsletter that I send out every month or so about all sorts of different interesting things that are come across from a cognitive and nutritional perspective. And that way they can stay in communication with me. And I'm always giving little gifts like my favorite recipes and a little video about how to manage stress. So they get a lot of fun fun stuff when they subscribe.   Roy Barker  1:00:10 Okay, awesome. We'll go check that out. I want to be a subscriber. Yeah, we   Terry  1:00:13 didn't even get to touch on stress. I was so interested to talk about that, too. But well, yeah, we haven't spoken about that next time.   Roy Barker  1:00:20 We're holding that back for episode number two. That's right. We're gonna we're gonna get her to promise to come back and talk to us again. That way we could talk about female stress. I think that was the one that Southern was interesting, too. So thank you so much. Y'all go check Dr. Delia, you're out and see what she has to say sign up for the blog. It's a lot of great information. And we appreciate it very much. Got some things we're going to work on this week, already talked about while you were gone. We talked about we're gonna get together after this call, get our planning down and get on a good place. All right.   Delia  1:00:56 Thank you so much for the invite. I really appreciate that.   Terry  1:01:01 Saying so much.   Roy Barker  1:01:03 So that's gonna do it for us. Again, I'm your host growing and carry and you can find us at www.feeding fatty.com we're on all the major podcast platforms iTunes, Stitcher, Google, Spotify, all the major social media platforms probably spend more time on Instagram than any so please reach out if you're professional in this area. If you have a good story to tell, reach out. We'd love to hear it and get you on a future episode. The there will be a video of this interview that goes up when it goes live as well. So until next time, take care of yourself and take care of your health. www.lby.life www.feedingfatty.com

Visualize Your Journey Through Life, It's The Key To Success with Halle Eavelyn One of the hardest things I ever see is the ability to be present. We wanted to take that magic pill and be I'm thin. And we're done. It just it does not work like that. The reason is that it isn't the destination in the first place. It's a journey. The reason you stay present in every moment is that you're not trying to get anywhere, you're just are and are is the destination. About Halle I was an atheist until I went to Egypt the first time, and then, literally, my life changed in one breath. And that's the truth – we are all one breath away from enlightenment; the question is: Which breath? So I knew if I could get you to a place of letting go, of releasing the resistance and the tight hold you have on the controls of your life (that thing that our egos tell us is the only thing keeping us sane), you could get on the path of your own best journey in your business and your life. When I first started using the tools I had been taught on my own “seeker's quest,” I began to be guided in that work, too. It's like your soul talks to my soul and tells me what to say that gives you the most transformation. For a long time, I didn't fully trust that guidance, because (perhaps like you) I'm so logical, and I want to be able to SEE it to believe it, but it's become second nature to me now, so I no longer question how, I am just fully in gratitude that I hear the answers you need to shift. However we work together, I'm looking forward to sharing the next part of your journey with you. www.halleeavelyn.com www.feedingfatty.com Full Transcript Below Visualize Your Journey Through Life, It's The Key To Success with Halle Eavelyn Tue, 6/15 12:03PM • 55:08 SUMMARY KEYWORDS people, energy, feel, terry, life, intention, hands, roy, long, podcast, talk, moved, accomplish, book, empowered, thought, love, eat, set, body SPEAKERS Halle, Terry, Roy Barker   Roy Barker  00:23 Hello, and welcome to another episode of feeding fatty. This is Roy, this is Terry. And so we are podcast we are journaling my progress, sometimes progress sometimes regress through this wellness in. No when we talk about wellness, we talk about a lot of things its diet not being on a diet, but what we eat our exercise our mindset, sleeping, I mean it's everything water intake, all of these things combined. And so even though we are chronicling my journey, Terry is my trusty sidekick and helper.   Terry  01:00 And a little bit about me to see.   Roy Barker  01:05 We also do have professionals that come from time to time to help us with these things to show us, give us some good feedback heads up, you know, give us some new things to think about and today is no different. Terry, I'll let you introduce,   Terry  01:17 we have been looking forward to this one with Holly Evelyn. She is a transformational coach, a speaker and a writer who helps people break out of their old patterns so they can live their best lives. And Holly, I'm gonna let you go more into detail. I'd rather hear you discuss your background and, and all of that, and welcome so much to the show.   Halle  01:39 Thank you, thank you so much. I have just so enjoyed the little bit that I've gotten to know you both. And I think that your your journey into your own, you know, deeper versions of yourselves and like bigger versions of yourselves not physically, but emotionally and and mentally is, is so admirable. I think there's a lot of people who are waking up now to the idea of, you know, it's time to look for something more than just, you know, let me get married, get a great job, have kids grow old and die. Not that there's anything wrong with that. However it is it can be bigger, and you guys are on that arc. And I really loved that. And I just wanted to mention that right up front.   Roy Barker  02:22 Well, thank you. Yeah, it's, it's it's exciting. I mean, you know, I'm an old dog trying to learn some new tricks. It's it's kind of a fun journey. Some things work, some things stick. But, you know, we're finding a lot of great things.   Terry  02:35 Yeah. And even though I mean, some people start out, trying to work on the physical aspect. And man, it goes so much deeper than that. It's just all this inner work. And then you're like, Oh, my gosh, I don't want to know that about myself. I don't want to know everything you find out. It's all nuts. But let's say it's   Halle  02:56 okay. Well, I was gonna say it's really what you're saying is is correct what it's like, while you're in what I call like, in the swim, right? So when you're in that, that primordial soup of I don't want to look at these ugly places in myself. And I'm not talking about like, you know, I don't like my thighs. I'm talking about like, the ugly places like in our internal experience, you can feel like crap as you're going through it. You know, I was on with a client earlier today. And she was saying to me, like, I know it's growth. But it really is just annoying my energy. And I totally get that. It's like, it's no fun when you're in the swim. However, when you get to the other side of it, you know, and I'll tell at least one personal story that I can think of that will we'll talk about that specifically. But when you're on the other side of it, it's like, Oh, thank goodness, I did that. Oh, I'm so grateful that I went through that and Oh, the me that I am now is so much better, and so much braver and so much more capable of handling all that comes my way on a daily basis. And and then that makes a big difference too.   Roy Barker  04:03 And I think it's good to reminder about that about handling things and changing. It doesn't happen overnight, as much as we wish that it would that, you know it's a progress. And I think you said like look into the future that if I keep this mindful practice, it gets better day in day, every day that I practice it, it just gets better and being present   Terry  04:23 is so important. Just being able to feel it and be there in the moment.   Halle  04:31 Yeah, and let's talk about that for a second, Terry, because in my experience, that's one of the hardest things I ever see with clients is their ability to be present. So first of all, did you know that goldfish is have attention spans longer than we do? goldfish his attention span is nine seconds and hours over the last, you know, 20 years or whatever. No surprise has shortened from 12 seconds to eight and the internet attention span Like how long you can focus on something on the internet without distraction is 3.8 seconds. So we're like, you know, you're we said earlier, like, we wanted to take that magic pill and like, Oh, I'm thin now lovely. And we're done. And seen. And it's just it does not work like that it does not work like that we say that it does. We hope that it does we want it to, but it doesn't work like that. And the reason is that it isn't the destination in the first place. It's a journey. And the reason you stay present in every moment is that you're not trying to get anywhere, you're just you just R and R is the destination. And that's really weird for people. Right?   Roy Barker  05:43 It's tough because we are so focused on the finish line. And I think you know, and this applies to our health, wellness business, just life in general is that we could be so focused on the finish line that we miss all the great stuff in between. And then we get to the finish line and we feel very unsatisfied. I think because we missed all the stuff in between and it's it's kind of a hollow victory a lot of times.   Halle  06:10 Okay, so my story about that is a little sad. I was standing at or sitting in a room filled with my entire family, my extended family, and my aunt and uncle who are no longer with us, we're standing on the Dyess being lauded for their 50th anniversary. And my aunt Shirley said, I look around this room. And I think Where did 50 years ago, I have these moments. I mean, they had plenty of money, they crossed the you know, the the Atlantic on the QE to multiple times, they lived in this stunning place in Corona Del Mar, like overlooking which some of the most expensive real estate in the United States overlooking the ocean, they raised three children they had like everyone that was in the room with me, my whole family was like, you know, like, mostly because of them. And my aunt was now the matriarch of the family. And yet, she's saying I can only remember a few of those moments. And in fact, a few years later, she ended up maybe 10 years later, she developed dementia. And by the time she died, she could only speak in what we called Word salad, which was complete gibberish that had like cadences, that new sound that sounded familiar. And I remember at that age, just really looking at her and listening to her and it hit me like a ton of bricks, I will not live my life like that. I do not want to look back over 50 years. So I'm going to give your listeners a good tool. So we didn't even talk about all of this, but I'm a transformational coach. Right. My job is to help people transform their lives and not just transform their lives. But you know, when you stop worrying about food, clothing and shelter, you can start thinking about art. It's what I call the Renaissance theory. And so when you're busy saying how do I feed my family? or will there be enough this you can't focus on creating masterpieces I believe that that's why the Renaissance is so beautiful, because the the the work has come down to us as as so a beautiful and enduring and magnificent is that the artists didn't have to worry about where their money was coming from it was fully funded by people who had more money than they knew what to do with. Okay, so how does that translate into our lives, when you get the stuff out of the way that is the worry, the doubt the fear, the uncertainty, the the the victimization of yourself the stories that you tell of your, you know, the failures that you've had. And when you stop all of that, and you move into the present moment, all of that goes away. Because in this present moment, right now, right now, all our needs are met, right? And now, and now. And now and it's our job moment to moment to be in that present. So a good tool for this when you're just like crazy, crazy busy, and you're like oh my gosh, I can't like nothing's going right, what can I do? Pause and just take set the intention of being centered, and what is being centered. It's grounding yourself with your feet firmly on the floor. It's aligning your spine and long column with your neck and your head right over the top of your spine. It's moving your posture, even if you're still sitting so that your feet are firmly on the floor. And so that you're you're sitting erect and then you take three deep breaths and it will help if you breathe into your belly. A lot of people breathe into their chest and that's very shallow breathing. And I call this the breath of life because it when you move it down into your belly when your belly expands on the inhale and then releases Exhale, it changes, it floods your body with oxygen. And I believe that it literally can add years to your life to do this. So if you take those three deep belly breaths and set the intention that you are centered, and call your energy back from anywhere that it was before this now moment, you can spool it up using like thinking of it as like you're, you know, rolling it up like a ball of yarn, or my girlfriend likes to say, she wants to slurp it up like a strand of spaghetti. It doesn't matter what you do, it's just a momentary thing, where you're not thinking about the meeting you had that morning, or the fact that you have to pick your kid up in an hour or whatever, you're just bringing everything back to center. And when you do that it takes it took longer to describe it than it would to take to do it, believe me, it's really it's it takes exactly as long as those three deep breaths, and then you'll find, you're now present. And another way of getting present that's really easy is go from the outside to the inside. So you want to look like at the coffee cup that's in front of you, or the desk that's in front of you, or the cell phone that's sitting there. And you want to just notice without any judgement all of the things around you, and then begin to turn your attention inside, check in with your body. How does your stomach feel? How is your breathing? Does any do any parts feel out of alignment? Can you get them back into alignment, and then you'll be able to turn further within if you would like but going from that outside in is another way to help be present. And a third way is to literally stop and smell the flowers focus on one thing, a totally mundane moment, like how does that rose smell? or What does that book cover look like? Or whatever it is that is like right there in your face in that moment that can help you to stay present and four or five or six of those moments every day. You will not be like my aunt standing there going where did the last 50 years ago, you'll feel all 50 of them one moment at a time.   Terry  12:17 Oh, that's great. Because I mean, I already feel that I already feel like where did all of that go? You know, we're just kind of getting Wait, I'm just getting up there. Roy always says, Yeah, she's not aging. I'm the one that's age. But now I already feel that, you know, we've we've got older parents that we're trying to you know, in that caretaking mode, not not living with them, but trying to get all the logistics down and all the family dynamics and all ever everybody's dealing with that that in a different way, you know? And we Yeah, I don't even know where was going with that. But you know, no, it's   Halle  12:58 okay. My mother in law moved in, and my mother in law moved in in February, she's Cuban. And it's a really weird, you know, it's like this, these two. I mean, I'm, I'm Lucy right and in, in in I Love Lucy and my Cuban family is like, you know, the Ricky ricardos Desi Arnaz. And I'm just like, I mean, and I live in Miami now. And it's like, I feel like this, you know, fish out of water. But when my mother in law moved in, there's other responsibilities that come in, you know, we're never going to be able to take a fast walk ever again. Well, you know, until she passes, and by that time, I'll probably be slow. I know. So it's like you're you, you know, we have to spend an extra, like, if we tell her to be ready at noon, we really have to tell her to be ready at quarter till, because she will have rushed around to get ready earlier in the day. But now she's sitting and taking her time. And if you say to her, you know it's time to go, then there's the 15 minutes of the things that she forgot to do and now needs to take care of just like you have to kind of adjust for all of that stuff. And it can feel I know I've a lot of clients who are caretakers for elderly people. And it can feel like such a slog, and such a stressor. And my mother in law, by the way is the easiest human being in the world to have living with us. She's an amazing housemate. But but there are differences. There are nuances. You're not you know, you can't walk around naked anymore. You know, there's there's just situations that are a little bit different. And for people who are taking care of elderly parents, or also you know, if they're taking care of, of disabled children, it's the same thing. It's like an ongoing thing, where you're always the caregiver, and who is going to take care of you. And a lot of people gain a lot of weight during that time, because they're eating emotionally because it's the only solace that they have under those circumstances.   Roy Barker  14:57 Yeah, the other thing I think, you know, kind of back a little bit in the conversation that we spend so much of our right this moment worrying about something in the future something in the past. And, you know, I, I will say that the science is pretty clear on the fact that our brains as complicated as awesome as they are, we can, you know, really deal with one thought at a time. And you know, when you're out to eat, if you're with somebody, you can either have a conversation and be focused with them, or you can be on your phone, but you can't be on your phone and be paying attention, or you get fragmented pieces. And so I think that's the other thing is that, you know, I feel like that's what makes our time go is that we're so future focused on, you know, I've got that report due next week. This is coming up. And another trick that I've kind of picked up over the years. Luckily, I learned this a long time ago, but it's just jot stuff down, because I don't have to be trying to retain it. And in the business world, there's a lot of people that you know, don't write list write list, and I think we have to do what helps us but always just don't feel like I have the worry and the stress, if I just get it down on paper, I can always go back and look at it instead of you know, instead of constantly playing it through your head, I got this at three, I got that if I got this tomorrow, write it down, you don't have to think about it again, just look at your paper.   Halle  16:26 Yeah, so I have three different sets of things, I have my calendar, which will keep my meetings and stuff. But I also have a if you saw my desk right now you would laugh, I have this crazy set of post it notes just like out in the middle like covering my desk. And those post it notes, keep Top of Mind stuff that I need to do like now. And every couple days, I'm like sorting through the post it notes and I'll throw away the ones that are done. And then I do I have like, I have a whole set of notes on my phone. And I love keeping notes on my phone because I can talk into it. And that, you know, and all of these things, the value of them is what brings you peace of mind. So for example, let's say that the post it notes, which kind of make my desk look messy, was my desk in my office, so I can do whatever I want. But let's just say that, that I had been raised to keep a really clean desk and to keep you know, and you know, and that I believed that an unclean desk was the sign of an unclean mind. Right, that was my story that I told myself, then the very system that I've got that would work, I would be telling myself that I would be feeling guilty every single time or wrong making myself wrong every single time by my very system. So the question isn't what system do you have? It's how do you feel? You know, a lot of people are like, we're, you know, they're like, a lot of people are into procrastination, right? They're, they're like, they'll put everything off. And I accomplish a Okay, a crazy amount. I really do. Like every two weeks, I'm with my accountability partner. And the list that we send back and forth of everything we've done the previous two weeks looks like what wouldn't take a normal person two months, how does that happen? It happens because I love it. And I love doing it. But that acknowledgment that very acknowledgement by having an accountability partner, by choosing to list out all the things that I've done over the last two weeks, that is a reward in itself. And then I have this great system that I love, I call it the cycle of success, I'm going to share it with all your peeps right now, because this is good for all of this stuff. And it will actually kill procrastination. The system is you take your big old to do list because what you're talking about ROI is like it reminds me of that scene in Harry Potter where like Dumbledore takes the wand and he touches it to his forehead and the thoughts come out and go into the pensive. So that's what we're doing. We're taking the thoughts out, we're like sticking them in the iPhone, right? That's our magical technology. So when you do that, you end up with this list that's like this, and then that makes you feel like crap every day. You know, everybody I know who wants to accomplish a lot has a never ending to do list. So what do you do to fix that you create what I call the empowered to do list and the empowered to do list is exactly three items long. And the rules are, you have to be able to accomplish all of the items in a single day. So the tasks have to be broken down into small enough increments that they're like your wet your list might your to do list might say redo my website, which you're empowered to do list would say contact the graphic designer to have the logo redone for example, because that's something that's a phone call, you could do that in one day. And then the second rule is that it can only have three things on it at a time. And the third rule is that at least two of them have to do what I call move the business needle. means return on my phone calls, check all my emails and, you know, write up an idea that I had, none of those are moving your business forward in that moment, right? So it's not the mundane stuff. It's just like the stuff that you intend to do, because we tend to have way too much going on at the same time. And then we feel like we never get anything accomplished. So you check your three items off on the empowered to do list, which you can do in one day, because they're set up that the tasks are small enough, how do we eat the elephant one bite at a time. So we have elephant bites on our empower to do list and then at the bottom of the empowered to do list is one last item reward. And now you can take whatever it is you were doing to procrastinate. check Facebook, for a half an hour binge watch two episodes of the show that I'm like madly in love with, go have a walk in the park, whatever it was that you were procrastinating with. I had one guy play Minesweeper for an hour. That was what he was doing to procrastinate when he moved it to his empowered to do list. As his reward, he would like come in, get all three things done immediately, and then just play Minesweeper for an hour. And then you can rinse and repeat with the next three items or rock on with your day knowing that you've accomplished things, right.   Terry  21:23 I remember hearing you talk about that on one of your podcast episodes. And I was like, I do I have I play this game two dots. It's mindless. Just I mean, yeah, right. laughs at me, but it helps. I don't know what I mean. It helps me kind of get my thoughts aligned sorta are in   Halle  21:47 it, Terry? It's not that don't don't No, no, just for any of this. It does. Because it's using it's giving your brain the parts of your brain that you're using to get stuff done. It's giving that part a break. It's like you've plugged your batteries into the wall by playing to.or listening to episodes of your goddess awaken. I am so happy.   Terry  22:12 Oh, behind I haven't. But we I love them. They're very   Roy Barker  22:17 it's the main you know, we're taking a digital break where the the lady is holding up the book that she's reading with the the phone inside? Yeah. Oh, yeah, I   Terry  22:28 do that. Like, oh, I'm gonna read   Halle  22:33 well, we The thing about the the thing about the empowered to do list that I love is it gives you permission to accomplish certain things. And then it Pat's you on the head and rewards you when you do it. The problem with the to do list is we will just go from thing to thing to thing to thing. And we're never getting we never feel like we're accomplishing anything, because we never pause to recognize that we have accomplished so much. So I mentioned my accountability partner earlier that when I write that list, oh my gosh, I have to I have to dig deep because it's like two weeks. Oh my gosh, what did I do? And I look and I Oh, I did that. And that and and that and that. And now I feel fantastic. And so even maybe just having an accountability partner can help make a big difference for you as well. The important thing though, to remember and this is this comes back to the you know, the purpose of your podcast, your your feeding Fatty, I think that is hysterical title, you're feeding fatty concept, that our bodies are not fat. Our bodies are a result of our fat brains. And our brains are fat because we lie to them all the time and tell ourselves how much we suck how wrong we are and what we're not doing right. So when you feel into the energy of does the system work? It's not does the system work? It's how do I feel about the system? How do I fit does this make me feel good people like I always tell people, why do I have bumper sticker coaching? Because it's small enough to fit on a bumper sticker and you'll remember it in an emergency and why is that important? Because if I tell you a 12 step brilliant process to fix something and you can't remember the first three steps now you feel bad, right?   Terry  24:34 Oh, yeah. Yeah, I love that bumper sticker coaching. Well, no. Well, here's   Halle  24:41 a sorry. reframe for you, Terry with with you. Just you just said Look, you're like oh, I'm listening to your goddess awakened for pleasure. I'm a little behind. Now you're feeling bad because   Terry  24:56 your mind I know. Right?   Halle  25:00 So so so that's not good either. So Okay, so here's here's, here's your reframe for feeling behind. Are you ready? I'm writing it down. Your reframe for feeling behind is to keep this mantra like close to your heart. I am exactly where I need to be right now. Because we're ever you are, that is exactly where you need to be right now. And we will make up all this stuff. Right? If I had come out with that podcast A month later, you'd be ahead. But I didn't like your mind.   Terry  25:35 But it's all arbitrary. No, and I was kind of upset because I just like, blew through them right away. You know, when we first talked a couple of months ago, I was like, Oh my gosh, and they're, they're just the right amount of time to because, you know, sometimes they can get long, but you know, 15 to 30 minutes ish. And with the bumper sticking, bumper sticking bumper sticker coaching, and oh, my God, I just blew through them. I was like, Where's the rest?   Halle  26:04 They're coming, they're coming. The long episodes are the hour long episodes, or if I have a guest, or if I do a trauma clearing for somebody live on the show, I allocate an hour because, you know, you can't just clear trauma and 30 seconds, however, in an hour, we can accomplish a real ton. So it's, it's I love the feedback. Thank you. Thank you so much. I   Roy Barker  26:28 really appreciate that. Yeah, we just listened this morning. I think it was the one on women empowerment, and you're stuck in bad situation. So this is the sisterhood. Yes. That is like the latest episode. Terry, you're all behind. And I thought it was interesting. The one thing I've always heard all my life is I'm not going to be spoiler alert, give it away, but I'll let people listen. But the one part you talked about a particular person that was married to another particular person. And you know, the old saying rings true that whenever you marry for money, you will earn it every day. I'm sure that she has. Yeah. Well, let's talk about let's talk about energy for a minute. Because, you know, for people that don't know, we talked to you a long time ago, we tried to do a taping for a business episode that I ended up vanishing. Like I Dream of Jeannie. And but the other thing that we've kind of done in between here is we went and did. Terry, you tell him you say what it was? Oh, no, I   Terry  27:40 want you to say because it sounds so good when you say Reiki. Reiki, yes, Reiki whatever   Roy Barker  27:47 that thing is, we did that. And it was it was amazing. Because I'm, you know, I'm a cowboy kind of guy. grew up here. I've been around here my whole life. And so I love you, Terry. Yeah, it really is. So me going to one of these things. It's it's, it was not out of my comfort zone. I was ready to travel. It's just not in my norm. You know that in the meditation and all that? Yeah. Anyway, I was just, I was mystified about, you know, the one thing she did was hold her hand over my head. And I felt like my head was on fire. I mean, the heat that she drew out of me or we had together or whatever, I don't know how that is. But then the other thing too, is like, I've got kind of a bad shoulder. When she started migrating, she went to the troubled spots on my body first. And just the whole thing was very interesting. I were I'm going to go back I think Terry has been back for her second round. But so let's what's what's your take on our and, you know, I know people think about like, our, our car mechanic energy, like, you know, if I'm putting negative stuff out and saying negative things about people, all that comes back to us, but, you know, there's also this energy and balance of just moving in life. Mm hmm.   Halle  29:09 Yeah. Oh my gosh, I love this topic so much. And I love that you are getting into this for yourself. Because, you know, this is what I was saying is this is there's so much more to life than just what we see like in front of us on a daily and it's such an opportunity to, you know, when we when we go down the rabbit hole of any kind of energy work, it's often just so powerful. And I'm gonna back up a second and and talk a little bit about why I feel that I have the right to discuss this because I think it's going to be important. So I was an atheist until I was in my mid 30s. And not only an atheist, but an atheist who had panic attacks about death, because I just thought there wasn't anything after my body ceased to exist. So that was like the most awful thing I could think of. And then when I went to Egypt for the very first time, I had a spiritual awakening. And that spiritual awakening took me from being an atheist into being this deeply spiritual. God is everything everywhere, God is like breathing person in a single breath. And it was like, so huge and powerful and amazing, singularly the most incredible moment of my life. So far, cuz I'm definitely open for more. And it really, that from that moment to this, I basically become a different person. And my work now is all about energy. And I mean, I have a background in theater and multimedia and real estate and travel. And now I coach and I use every single bit of it, what I use the most, that I didn't understand that I had, was my intuition. And I've come to the understanding that what we believe are our intuitive gifts, which we either have or don't have, is not true. Everyone has intuitive gifts, everyone is, is gifted in the same manner, however, to the extent that you were raised to shut that down, which a lot of parents shut the kids down, right, and your imaginary friend was probably, you know, an intuitive thing and may or may not actually have been in the room with you. And yet, your parents will tell you like, that's not okay, or, you know, shut that away, or you had a tendency to, you know, see dead people or whatever, I've heard all of the things from people who have been told, like, you know, they're there, it's like, you come into the world, and it's almost like you're wearing your, your skin on the inside and your nerve endings on the outside. And depending on who you are, and how you have been raised. That can, you can be told that that's a very bad not okay thing. And the world will shut you down just in general, because they, your, your school, your church, your government, whatever everybody wants you to walk the path that they have outlined, good or bad, I'm not judging anybody, I'm just saying, people don't like it, when you call her outside of the lines, it's confusing. And, and it can be very upsetting for people, especially people who are like more, you know, structure oriented. So all of that to say that we all are made completely of energy, like completely, and everything is energy. This, you know, this podcast is being broadcast from three different physical homes, everybody's got a different microphone, we all have computers, doesn't matter. All of that is also energy. And when you get into the physical atoms of what looks like a solid structure, like a table, it's, it's mostly made up of empty space. And the atoms in that empty space are the same atoms that make us up as well. And there is a difference, because you know, the table does not have a creative life force that that is sentience, but it does have the energy of the creative life force, so everything is energy. Now, I was wondering when you said Reiki whether I was going to talk about this, and I've decided to so I've never said this out loud before because it's not something that I like get paid to do. But I was told a couple of years ago that I am a Reiki Master. I've never studied Reiki However, when I'm in a hospital, my hands automatically just come up and go and do Reiki on people who are sick, and they get better. I've seen it happen often enough that I'm like, Okay, this is a thing, I am not making it up. And I believe that that gift expanded, because when I was in Egypt, having my spiritual awakening, I started blessing my food. So I would hold my hands up, and I would attempt to activate the energy in my hands with my thoughts, so that I could connect to my food. And if you ever hear me pray over a dinner table and I do pray over all my dinner tables, what it's what I say is, I'm so grateful and I'm grateful for the food made with loving hands and the food going from farm to table and as I do that I am energetically activating my hands connecting with that food because that food is full of atoms and molecules that make me up and when I claim that that is all turning into love and light in my body, it really will help me shift what you know what what we focus on expands. So when we spend all that time going on on the lips, a lifetime on the hips, what do you think that's doing to our bodies? Where is that chocolate cake going? Exactly. Whereas when you claim that it is turning into love and light in your body, when you are blessing it when you are connecting with it, and when you are deliberately present moment Terry enjoying it, it shifts how it processes in your body. Now, I don't understand all of it. But I understand that it is true. And my programming growing up was always don't eat that you're going to get fat, which is very confusing because Jewish families do this thing where on the one hand, it's don't eat that you're going to get fat. And on the other hand, it's Did you finish your dinner, you're going to get sick, if you don't eat all your food. Both of these things are going to this Did you know there were starving children in China. So all these things are going at the same time. And so you're gonna get really confused. And if you have strong personalities in your life, like I did, you get really confused. So I've spent my whole life going or any food that I put in my mouth, other than lettuce will make me fat. And I was guess what I was fat my whole life my whole life. When I was six, I was a size six, when I was eight, I was a size eight, when I was 12. I was a size 12. I thought that was how it went. I was sure by the time I was 16, I was about a 1416. And I stayed there until I was in my mid 40s when I finally came into a new understanding, which by the way was for me doing 12 step for food. And what I came to understand is that control is the master addiction. And when I learned that it didn't matter what else I did, as long as I gave the control over to my higher power. And once I started doing that, everything began to shift in my life in a really, really good way. And Roy, in my opinion, everything that I said everything. And everything we talked about all the throughout this entire conversation is all about energy, because it's what are you putting out in the world? And what do you expect to get back? Or do you think that that Reiki would have worked as well on you, if you had said this doesn't work? This is crap. As she put her hand on, you know, there's no way   Roy Barker  37:23 you had to, you have to have an open mind and be receptive. And it's it's funny, because I just wrote down the three words that as we started doing that I had had, I'd had one of the worst weeks that I've had in the last couple years. Like I had a one time on a Tuesday and a Thursday. And I went Thursday night and I almost didn't go because you know, I was just out of sorts, but I went. And so as she, as she started doing her thing, you know, I kept my eyes closed and was just kind of meditating. And it was like I was between sleep and consciousness. But I just that's called the theta state. Yep, yeah, I just might, it was all also to my chest just swelled up, I could just feel everything welling up in me. And then the three words that came to mind were patience, peace and strength. It was the most bizarre, you know, half because those are the words I needed to hear at that time. But I just felt, yeah, it was kind of like an out of body out of body experience almost that, anyway, that, that and the other thing that I've started doing when I meditate is you know, people kind of snicker about the old, you know, the picture of the person sitting there with their hands like that, but you know, what I have become to find is, that's, that's my antenna, or that's me, you know, I love it all bringing it all to me. And I just feel like I'm much more receptive if I can put my hands in that pose that it's like I'm welcoming in, you know, whatever God has given me at that time.   Halle  39:01 And the mudras, which are the different positions of the hands, each one actually has, and I couldn't tell you what each one has a different meaning. So when you see the pictures of the Buddha, and the Buddha is doing this, this is a giving and receiving pose of the Buddha's. So that's, that's this particular mudra and it is a mudra. But to but the normal mudros for meditation, you you bring your thumb and forefinger together in a circle, why are you doing that you are creating a closed circuit, so does a closed energy circuit that is allowing like a circular experience of energy where it goes out and it goes in and so you're having that flow, and then there are different mudros you know, like, some like like this one, or like two fingers up, and then the rest of the fingers close. Those are all different moods that you could use. And another thing that you can do To create that closed circuit, but also to allow the flow is to clasp your hands as well and turn them over so that your palms are facing up and sit with your hands in your lap like that. That's another way to create that antenna thing. It's not coming through your fingers, it's actually coming through your crown chakra. Right? And it's so it's the full of flow of that energy is coming through. I mean, it's too literal to say like looks coming from the heavens into the top of your head and going throughout your body. And yet, that's actually a really comforting way of thinking about it. And let me ask you about that what you said about welling up so you were talking about your like your heart welling up, did it feel like a bunch of emotions welling up? Or did it feel like your heart was very full, which was it?   Roy Barker  40:49 I think it was very full, it wasn't welling up emotionally. But it was just like, rap prior to these words coming to me, it was just like all the energy. You know, I don't know if it was that it's like, everything just kind of rushed up in here. And I just felt no puffed up empowered. Okay. Like, that's kind of like, you know, super how you think super great.   Halle  41:15 I love it. I love it. Okay, so Joe dispenza, who is a chiropractor turned brain scientist who loves all this stuff. Joe dispenza talks about this idea of what he calls heart coherence. And heart coherence is now he's he so he works with a company called heart math. And they will they do biofeedback. So they've actually done lots and lots of tests, because the tests they've done are too crazy. Like, if you weren't hooked up to machines that were empirically proving what he's saying, you'd be like, yeah, that's a bunch of crap. But they're there. They hook people up to the computers, and the computers record the information. And that's how they know. So for example, they did DNA tests. And this is at the beginning of the book, breaking the habit of being yourself if anybody's interested. Okay. Well, and you haven't read it yet. All right, well, okay. Now, so. So this is you're gonna, you're gonna be like, run, don't walk to this book at the after, after you hear the story. So the experiment that they did was they they took DNA strands, okay, now DNA strands are double helix, right? There's two that you can see, it's actually 12. But that's a whole other conversation. There's, so it's a double helix, the two intertwine strands, and they took these two intertwine strands, and they gave them in test tubes to people. And they asked people to set an intention to unwind the strands of DNA. I don't know if you've ever heard the expression, it's in your DNA. What does that mean? It's completely unchangeable forever, because you can't change your DNA. And that's like, what? Okay, so you shouldn't be able to do anything to change your DNA. Are we in agreement about that? Yeah. Okay. So he did three different groups, the first group, simply set the intention. The second group went into heart coherence, which is this feeling of flooding your heart with love, until it feels so full that it is about to burst sound familiar, Roy. And then the third group first experienced heart coherence and then set the intention of unwinding the strands of DNA. The first group, nothing, the second group, nothing asked me the percentage that the strands of DNA were unwound. And the third group that had both heart coherence and following that intention, what do you think the percentage of DNA that was unwound?   Roy Barker  43:43 100%.   Halle  43:45 And that would be less really cray cray? No, no, it wasn't that high. But it was 25%. way bigger than or no, but but it's 1%. You'd be like, that didn't happen, right? 10% you'd be like, no way. But 25% is obviously not a coincidence, right? It's not a placebo kind of an effect. So why did the DNA on wind by even by that 25% it was the combination of heart coherence and intention. So he says, you put your like to create intent to create a result that you desire to manifest something, you would fill your heart with love, feel all the puppies, you know, the yummy puppies in the world, all those kitten videos that you've ever seen, plus the person you were madly in love with before they broke your heart, all those yummy feelings, and then you set your intention for the thing that you want to manifest. So, Roy, what you said really reminded me of that because it is a precursor. When you feel like that when you feel like your heart is so full. It is a precursor to setting your intention now I can't see your stomach. I can only see your from the neck up. But you look like you're not.   Terry  45:07 What would you say?   Roy Barker  45:08 I said, that's by design. The camera   Halle  45:11 you, you look like you don't need to lose any weight. But let's say you still need to lose some weight. Okay? Right? Yeah, we can go, right? Okay. So the first thing to do is to set the intention of releasing, not losing, right releasing it. And the next thing to do is to combine your intention to release Why don't we want to lose weight because we want we'll have to find it again, we want to find the things we lose, you don't want that right. So we release the weight. And we do it, if you choose to, you could do it by creating that heart coherence, that feeling of everything is enjoy in in alignment, enjoy and my heart is so full, it could burst. And then seeing yourself visualizing yourself at your ideal weight. What happens though, instead and this, you know, the harv eker t harv eker says where intention goes, energy flows and results show that's his little expression, right? So but what we focus on expands right, if you want to, you know, you want to see in your minds, you can hold it in your hand. That's what my my crypto coach says. So I love all of those things. Thoughts are things right, Wallace wattles said that we when we when we talk about losing weight we're talking about we're making ourselves wrong. When we talk about how fat we are, we're making ourselves wrong when we talk about, oh, I'm eating this chocolate cake. And it's going to go right to my hips, we're making ourselves wrong. When all you do is focus on I am my ideal, perfect body weight. At the same time that you have that beautiful love filling your heart, you're combining this magnificent brain power that you have with your heart energy, to the visualization of your brain with the heart Love energy. And that's where the magic can really start to happen. So I just, I wanted to share all of that with you with your listeners, because I know from my own experience, but also from the AHA that I've had. I was at the I was at the dolphin cancer challenge, which is here at a Cancer Center in Miami. And I was there for like the fourth year in a row. And I've never gone back since because I got the message loud and clear that day. I looked up and there was a banner right over me and the banner said 60,000 people fighting cancer, and all of a sudden it just hit me like a ton of bricks. What if those 60,000 people were affirming perfect health? Who wants to fight cancer? First of all, it has the energy of cancer right in the words. Secondly, it's got the energy of struggle, right in the words, right? We are fighting the thing we don't want. What if we just focused on the thing that we do want? What happens when you water? The negative tree, it grows, what happens when you water the positive tree it grows. So the trick is starve the negative tree don't give it any energy. Because what happens to a plant that you don't give any energy to it dies. withers and dies. Know   Terry  48:37 that. Yeah, we still needed to hear that right now. Yeah, there have been there's been a little negativity.   Halle  48:45 We all get that, right. Look, there's two there's two things Terry, there's, there's what happens. And then there's how we react to what happens. And actually there's a third thing which is getting ahead of it. So that it it you can co create so that it always just happens positively. Right? However, sometimes stuff happens from the outside that is so far out of your control that you you or you weren't expecting it to the point where you, you couldn't get ahead of it. Now you still wait can't get ahead of it. Now you're like, Oh my gosh, I'm drowning. That's where you take those three deep breaths, you get present and you begin to say, like when we're in fear, doubt, uncertainty, unhappiness, negativity, any anger, whatever. get curious. Curiosity is an amazing tool. Hmm, I wonder why I feel like that. Hmm. I wonder if I could feel different. Could I allow myself to feel different? Would it be okay with me if I wasn't upset and the things still happen, right, we can have that whole interaction, right. And now your brain starts to shift out of the negativity because you've actually put it on. You're like, Come over here. Let's go over here and let's get onto this track instead of that really well worn One that you're so used to going down.   Terry  50:03 That's awesome.   Roy Barker  50:04 That's a great ending thought, I know I've got a, I know you've got a hard stop that I know you'll never take my call again, if we blow through that.   Terry  50:15 vapors.   Roy Barker  50:17 We could go on talking for a couple more hours, it's always a pleasure speaking with you. And so before we get away a couple things we always like to ask though, is, what is a tool or a habit. And I know that we've talked about a few but a tool or a habit that you use every day that really helps you in your personal life or your professional life, something that you just can't do without.   Halle  50:41 I call it working out at the spiritual gym. And to me, it's the habit of getting up in the morning, going into prayer, meditation, and for me, it's yoga stretching, if I don't stretch my body, it means my mind isn't going to stretch. So that's what I tend to do. That is what I tend to do and and I believe that whatever your practice is that you you can help yourself by working out at the spiritual gym and have another recommendation if we have a second   Roy Barker  51:16 we've got plenty of time. I brought a prop.   Terry  51:19 Okay.   Halle  51:20 Yeah, my, my new book neutral glamorous, how to feel beautiful inside and out. And a lot of what I'm talking about today, that bumper sticker coaching stuff and also on the tools to workout at the spiritual gym can be found in neutral glamorous, so I just wanted to I just wanted to really recommend that if people would like more help with that. And you can actually buy it on neutral glamourous neutral is en nu t Ri neutrik glamourous calm, or they can also buy it on Amazon. And I think by the time this airs, the audible book will be out the book will be out on Audible.   Roy Barker  52:03 Okay, so So tell us also, before we get away, tell us not about the podcast where we can find it. And then also, you know, I know that you do some coaching and other things tell us you know who you'd like to work with? How you can help them and then of course, how they can reach out and get a hold of you.   Halle  52:20 Oh, thank you. Well, I want to work with anybody who is looking for a giant transformation in their lives ready for that quantum leap. Maybe they've worked with other coaches, maybe they've been struggling with something for often their whole lives. I love working with people to help them I tend to focus on women entrepreneurs over 40 however, I have different types of clients that I work with, if you do go to my website, though, you will find that it is highly focused on the goddess energy. Sorry, I dropped my phone. And and you can go to the easiest way to get to my website is, is it's halleeavelyn.com but the easiest way to get there is to go to Halle mindset calm, because mindset is so much easier to spell than Eavelyn. So it's highly like Mary H A L L E and then Halle mindset calm. And when you're there, you can subscribe to get all the latest information about my books, my upcoming tours, I'm doing my next tour to Egypt in October, and which is a tour about balancing the sacred divine masculine and feminine. And then you can also get all the information about the podcast, the podcast is called your goddess awakened, I would type in your goddess awakened and my first name Holly, because there's so many goddess things that like you know, they suggest to you and the podcast is still so new. But it's on like 17 platforms. We're on iTunes as of like, I don't know, two weeks ago. And then it's also a show on YouTube. And you can subscribe on any platforms, you just go to your favorite podcast platform and type in your goddess awakened and Halle. And then hopefully that will come up for you. And then please subscribe on the site. Also, there is a free gift on the site right on the front page called three keys to slay your inner critic. So pick that up for yourself as well while   Roy Barker  54:17 you're there. Oh, yeah. All right. Awesome. Well, thank you so much for taking time out of your day. It's always a pleasure and you'll have to come back. We got plenty to talk about. that's gonna do it for us for another episode of feeding fatty Of course. I am Roy.   Terry  54:32 I'm Terry. Holly. Thank you so much. This has been great.   Roy Barker  54:36 You can find us on all the major podcast platforms as well iTunes, Stitcher, Google Spotify. A video of this interview will go up on YouTube when it goes live as well. We're on all the major social media networks. So until next time, take care of yourself and take care of your health. Bye www.halleeavelyn.com www.feedingfatty.com

Managing Stress Is Important To Achieving Emotional and Physical Wellness with Elizabeth Di Cristofano It was such a week such a hectic, exhausting week that, I think it is building into the day today. But, you know, we we have the control over it. It's how literally how we could talk now we talk to ourselves with switch that mindset of Yes, we're having a crappy morning, but you know, what we have the rest of the day. About Elizabeth As a Functional Medicine Certified Health Coach, Elizabeth sets out to inspire women, specifically women over 40, to take back their life and vitality by getting to the root cause of their overall health. Health and wellness has been in Elizabeth's world for the last decade and has evolved as soon as she turned 40. Elizabeth's career was mainly in the apparel corporate world, working for companies including a New York designer brand and a Fortune 500 company. A career that was not sustainable and in the midst of her starting her own health journey she experienced burnout. Taking on a mind/body approach, Elizabeth started incorporating optimal nutrition, meditation, journaling, daily workouts and movement and practicing setting boundaries all in which helps her thrive in everyday life.  But that was not always the case in her life. She battled an eating disorder when she was 15 which showed back up again recently and is just now in recovery. Elizabeth started building her own business in her forties and offers her services as a Health Coach to help high achieving and high performing entrepreneur female 40-60 years old who needs to operate at peak state in order to meet the high demands of corporate, family and social life – an area in which she is really familiar with. She is a host of an alternative health and wellness podcast called The Root Of Our Health, which ties in with her mission of changing behaviors by empowering entrepreneurial women in their 40's and beyond to know their self worth! Even her message at the end of every podcast episode is “You are worth it” Her motto she lives by is love, laughter and to live la dolce vita! Elizabeth Di Cristofano Website The Root of Our Health Podcast Listen to more great episodes of Feeding Fatty here www.elizabethdicristofano.com www.feedingfatty.com Full Transcript Below   Managing Stress Is Important To Achieving Emotional and Physical Wellness with Elizabeth Di Cristofano Sat, 5/29 10:17AM • 46:16 SUMMARY KEYWORDS stress, thinking, elizabeth, people, happening, adrenal fatigue, podcast, adrenal, thyroid, day, throw, talking, hard, eating, functional medicine doctor, good, feel, test, amazon, deal SPEAKERS Terry, Elizabeth, Roy Barker   Roy Barker  00:05 Hello and welcome to another episode of feeding fatty This is Roy necessary. So we are the podcast of course we are journey chronicling our journey through this wellness through eating better exercise, getting more exercise, reducing stress, all those great things that we need to do in order to live a more, you know, happy fulfilled, healthier life. And so also too from time to time we have guest on and after the morning we've had we had to make emergency phone call to Elizabeth and I'm gonna let Terry in very introducer   Terry  00:41 Elizabeth DiCristofano know sets out to inspire women as a functional medicine as functional medicine certified health coach, specifically women over 40 to take back their life and vitality by getting to the root cause of their overall health. Health and Wellness has been an Elizabeth world for the last decade and has evolved as soon as she turned 40. Elizabeth started building her own business in her 40s and offers her services as a health coach to help high achieving and high performing entrepreneur, female's 40 to 60 years old. She's the host of an alternative and wellness podcast called the root of our health which ties in with our mission of changing behaviors by empowering entrepreneurial women. You are worth it is her motto, Elizabeth? Thank you. Oh my gosh, do we need you? We need you. Oh especially today, I was not good today.   Roy Barker  01:37 It was funny because I know you like to talk about stress. And then you know, before the show we were talking about I think we all had a rough week and then for some of us this morning has started off just where we left off yesterday was like Okay, let's deal with this stress. So we don't run the rest of our day and we don't run the rest of our our health and wellness.   Elizabeth  01:59 Yeah, yeah, no, and I you know, like you said, it started started out that way so minded too. I you know, it was such a week such a hectic, exhausting week that, you know, I think it is building into the day today. But, you know, we we have the control over it. It's how literally how we could talk now we talk to ourselves with switch that mindset of Yes, we're having a crappy morning, but you know, what we have the rest of the day. So how are we going to spend it? So yeah,   Roy Barker  02:34 yeah, you know, I'm, I'm gonna mute. I'm gonna I'm gonna mute Terry. So jump in here. But yeah, for the last, you know, 30 minutes or an hour, it's just been terrible. And, you know, I think that same thing, I think, I don't want this to ruin the rest of my day. I've got other stuff because you know, when it's just seems to just have piled on. And so what I want to do when it piles on like that, is of course, I just want to sit down and find something to eat is not, that is not the way to handle that. And so, you know, that's part of what we are, I'm gonna say me, that's part of what I'm working on, is trying to figure out, okay, you know, this has happened, I can't go back and change it, it's gonna mess up the trajectory of my day, and probably the weekend, so you know, how to deal with it. One thing I have found is that's interesting is sometimes when we go through these, it happens for a reason that we come out on the other end, and we're like, Okay, I'm better off than I probably would have been had things happen the whale, but as we're going through it, you know, that is just difficult. That's not an easy thing to think about.   Elizabeth  03:46 Yeah, no, and you're right, right. It's like, you know, going through it. You're, you're you're wondering, Well, what the hell is going on? You know, why? Why am I doing this? Why am I feeling this, and sometimes you just surrender to, to like the foods and surrender to things because you're so freakin tired. And you're so like, you're just you're just wanting to, you know, like, get get away from that pain, really. So that's what happens is when media stress, we're not thinking clearly, we're just surrendering to whatever is coming up in our lives. You know, and it's tough. It is tough. And now you your Outlook, though, of, you know, getting out on the other end, seeing seeing a different light of, you know, the reason why it happened. That's a good outlook. A lot of people don't even have that a lot of people have this, like, Oh, well, you know, it happened to me, it happened, you know, and it's just a loss. But understanding you know, things do happen in our lives, whether it's stressful or or great. That you know, sometimes you got to go through that pain to understand the good. Yeah,   Roy Barker  04:58 yeah, and it's the way You know, when you're in the moment, it's, it's hard,   Terry  05:03 hard to break. And yeah,   Roy Barker  05:04 you know, now once I kind of like came through, and it took a couple deep breaths, and that's something I've learned too is over the last month or two, you know, we've done the Riki wreck, whatever it is, whatever that word is, you know, we've done that we've tried to do more meditation, have some quiet time, even just for a few minutes to be more one. And so you know, realizing what's going on, taking four or five deep breaths to try to you know, rebalance and recenter is good. But you know what, I guess one thing that's frustrating for me, and it's my own fault, because I have so much that needs to be done. But it's like, okay, I really didn't have time to do stuff that I need to do today, tomorrow and the next day. So now, I'm going to take for things I should have been doing or needed to do today. And I'm going to push them out two days when didn't have enough so that some of that is self inflicted, I get that. But then on the other hand, it's like, it's just, it's things that need to be done. And it's not, you know, it's not like a choice, like, you know, I was gonna paint the fence today and say, Okay, well, I'm just not gonna do that. I mean, these are, to me, they're critical deadlines that just have to be met. And there's no, you know, the only way to do that, and then this is where I really go out of control, because then the next thing is the eating, then the next thing is staying up till two in the morning trying to get it done, and then you're tired. And then you want to eat, I want to eat more for fuel to wake me up. Anyway, that's a bad sign. Like,   Elizabeth  06:38 yeah, it is a vicious cycle. But let me ask you a question is this are these tasks, like, the hard tasks that you don't want to do? Are these you know, or these things that you find fun?   Roy Barker  06:53 Well, if, if things went right, it's fun. Okay, when things start to go bad, it's when they become not fun and become drudgery. And then, I have to admit, and then you wake up the next day, kind of, you know, all balled up, like, what's gonna, what's gonna happen today, and then it's like, do I even want to start down this path and like, get, you know, get hit in the head with somebody throwing rocks at you, when I could just not do anything. But that's not an option. I mean, it's stuff I'm got to do so. So both. So   Elizabeth  07:31 you know, and the reason why I asked him because that's, that's our, that's our default. When we have hard things, you know, we have a to do list, right. And we have these very hard thing door is that even hard, but it's like things that are, you know, if we have a creative mind, and these are just like, the processes and the things that we're not loving to do, um, we tend to kind of put them off, just because obviously, we don't love them. But what ends up happening, obviously, it's just like, goes and goes and goes, Okay, I'll do that tomorrow. I'll do that tomorrow. And then we procrastinate. And then until, like you said that last minute that you really, truly need to get it done, because it's a deadline, then you're stressed out, then you're like, eating, trying to stay up cuz it is a deadline, right? Before what I learned is that doing those hard things, or doing the things that don't like to do first, right, to get them out of the way? And yes, you know, sometimes, like you said, things could go wrong, and it has, especially if you're, you know, doing something that's technology bound, you know, it's like, something can't Yeah, right? Something can go haywire. And all of a sudden, that one hour that you you, you know, put on your calendar for that one task is now two or three hours. Yeah, that gets frustrating, right? Yeah.   Roy Barker  08:53 And that is the I think that's what kills me more than not wanting to do stuff because like I said, if, if I could just do it, and work through it, I'm really good with that. And I don't mind it. But what happens is, you know, just we can use today as an example. You know, we wake up, got woke up. About that's the worst. Yeah, this morning, I was thinking, Oh my gosh, we might get to sleep in a little bit. You know, we get a call from the Amazon delivery guy. And then, you know, while I'm up trying to sort this out, they just throw the package out at somebody else's house. So now spent, you know, 3045 minutes on the phone dealing with them, not going to get the thing and then of course, you know, we have some technical issues trying to even get this call up again, then it just you know, it's frustrating because I hate to waste our guests time and that's, that is my you know, I don't like to waste our time and we're tight schedule, but man when it bubbles over and affects somebody else out of my sphere, then you know that I hate that because, you know, I know that you Your time is by and your your very gracious, you haven't lost that. make that clear. You came home with a smile and did everything he needed to do, but I'm just saying it's just, uh, you know, and the good news is, I think we can we can say this now is that, you know, we were having some terrible internet issues for the last, I don't know, month, month and a half where, you know, we actually had a few episodes that we just had to quit taping mid conversation because the quality was terrible. So anyway, we finally got a new cable placed in the house and we got it turned up last week. But then again, it's been it's had consistent problems, you know, every day, when it works, it's awesome. But you know, when it does and then you know, at&t wants me to spend an hour or two on the phone with them trying to troubleshoot and so you know, that just it just, I guess it just starts compounding you know, with people. It's I it's not that they want my time frivolous frivolously it's just that they need my time, which is fine, but it's like I had zero time in my calendar today to mess with Amazon and to mess with 18th it was just weren't even on my radar. And now they have taken over my entire morning so far.   Elizabeth  11:20 Yeah. And that's, that's that's the thing, you see external. Relax with the better word crap that you noticed. It's like, you weren't expecting that. It's something that Okay, now you just woke me up out of the, you know, of something that I was trying to relax, right. So that external stress just came at you and of all things that didn't even turn out. Right. So if you've got the package, then I can see it being like, Okay, well, you know, it was it was for something, but it was nothing. Yeah. And then you still have to contact them to reorder I'm sure. And I mean, I've been there. And I think that's the The other thing we were talking about off off off camera was that, you know, I, again, I was I actually order two things. And those two things said attempted delivery. Well, no, I have to and I did already twice go back out to read deliver and they read delivered and still says   Roy Barker  12:24 attempted Oh my gosh.   Elizabeth  12:29 I'm stupid post office. But I I'm just saying you know, I get it. I get it. It's like those things to where you have a lot on your plate, you have your schedule full. And all of a sudden these outside stressors come to you. And it's like, I can't deal with you people. Yeah, you guys are just ruining my day ruining my world. And it's it's frustrating, but how are you? How are you dealing with it? Like, are you? Are you using your meditation at all for this? And   Terry  13:01 you? Well, different types of meditation   Roy Barker  13:07 was more using my Tourette's I think at the time. Yeah, well, you know, the reality is it was still bubbling over, like, you know, right when we were getting on this call. So that's part of the deal. I just haven't had time to deal with it. And you know, what I will say, at this point is like, you know, when you actually start verbalizing this, then you become like, Oh, my gosh, you mean I'm wasting my time even thinking about this, because, you know, it's like, it's kind of like the, it's like really is at the worst problem mean, there's people that are sick, there are people that are have financial issues. You know, they're people that are in accidents, or, you know, there's all kinds of Mayhem going on in the world, and you're frustrated about my Amazon package didn't get here,   Terry  13:53 and then you start thinking about the guilt. These other people are going through all this stuff. And then the guilt piles, I don't know if that's the mom thing, or that's the dad thing. I don't I don't know.   Roy Barker  14:04 It's just a thing, because I'm old enough to remember when you actually had to get in the car and go to the store to buy stuff. So now like, Okay, well, I was too lazy to get in the car to go buy this thing. So I ordered it for delivering and now I'm worried that I'm not gonna, you know, I'm not gonna get it for 24 more hours. It's   Terry  14:24 so like, on demand. Yeah, and everything on demand. Right now drive thru service. Yeah.   Roy Barker  14:30 And, you know, again, when you're going through that you don't think about it but having a minute to take a break and really, you know, talk with y'all to is like, Oh my God, this sounds so corny, but I'm sure there are other people that are going through it as well.   Elizabeth  14:44 No, and you know, it's, it's the it's the times right. And that is why stress is like huge. It's a huge epidemic. Now it's because we want everything now. And no matter I'm I'm Gen X as well. So I know all about your the Hard times not the hard times the just the times where we actually had to have pick up a phone that's in your house and you didn't have a cell phone. You didn't have you didn't have these things deliver tea, you actually had to go out and especially I'm from, you know, Chicago, in the snow. You know, getting tracking in like Orpheus No, not really, I'm being dramatic, but, you know, just just picture that just picture like the kids and people nowadays try to do what we were doing back then. But it is I mean, but it switches your brain like that to it. See, it's the, like you said on demand, give me Now give me now I want it now. And when you don't have it, it's like, Ah, that's it. My life is over.   Roy Barker  15:45 Right. Exactly. Yeah.   Elizabeth  15:49 So there's one one thing I wanted to mention that to kind of keep going on this, but you mentioned that, you know, our problems aren't really, you know, big problems. You know, like, of the world of, you know, like, there's a lot of people suffering, there's a lot of people, and it goes through and through difficult things. I was just listening to a podcast, and it was one of these. Um, I don't know if you heard of Tim Ferriss, but podcast? Yeah, yeah.   Terry  16:17 I've been on a kick this week.   Elizabeth  16:19 Right. Okay, good. So I don't know if you've heard this one. But it was with a I don't know his name offhand. But basketball players, he's a big time basketball player. And he just mentioned that, you know, when you throw because, you know, we're all complainers, right? We all complain, complain. So when you throw your complaints on the table, and you have everybody else share their complaint, you quickly like, Oh, I'm gonna take this back. It's like that what you guys are going it's like, you know, 10 times worse or 100 times worse. And if we're not comparing, but it's understanding that you know, what, we've got a good we got we got a good, so it's more or less, like getting the energy out of what we're feeling. And they'd be like, Okay, I'm done, then, you know, then we can go on. But yeah, yeah,   Roy Barker  17:13 I think that's it sounds like a, I guess now I feel like I've thrown my tantrum. And I'm gonna try to, you know, pick up and move on. Yes, let's try to pick me up off the floor and say, Hey, quit throwing your gun along here. Hey, we all do it. You know, so I've read something that was really, it was really, to put things in perspective the other day, because it was a, I guess it was a lady that was just talking about, you know, how these seniors this year have had it so bad, and all of the stuff that's going on, and they miss their dances, and I get that in a senior, you know, when you're that age in that world? Yeah, it's a big thing. But then somebody replied to her is like, Well, I was telling my husband about this. And he said, Well, yeah, but you know, for those of us that graduated from 1964, to 1970, our senior trip was to Vietnam. And so I was like, wow, yeah. Yeah, you know,   Terry  18:17 yeah. Yeah. Just trying to find perspective is, and and when you're going through it, like, you don't really think about, think about sitting there and just being with the issue, and risk, you know, just just being with it. It's afterward when you're like, Oh, well, I just wasted all that time, then you think, Oh, my God, I just wasted all that time. So what, you know what now? Now, I'm mad that I wasted the time thinking about it. Well, there's a reason for that. Okay, what is it a loser? I'm gonna tell you.   Elizabeth  18:53 So what happens when we're stressed out like that is, it's called the amygdala hijack. So what happens is your amygdala is the one that processes all the information, you know, stress response, you know, stuff like that, like all of these, you know, basically, your smart brain, your smart area, right? And what happens is it just shuts down. So you don't think clearly, when when you have you know, when you're either angry or just stressed out or something like that. And then what happens is your cortisol levels go up, your adrenaline goes up. So when your brain shuts down in your journal goes up, that you're not thinking properly. You're not you're not you're just going through what you want to get achieved at that moment. Right. And, you know, it's like from a long time ago, this is what happens to fight flight or freeze, like, really the fight or flight is from the olden times of Paleolithic times where saber toothed Tiger runs after you What are you going to do? Either you're going to fight it or you're going to you're going to flee. You're going to run So that is where now the saber toothed Tiger is our stressors like that Amazon dies, your stressor. So you're, you're fighting it, you're you're putting all your energy in fighting this, this one stress. And so your amygdala is shut down, and you're not really thinking clearly until it just, you know, you rest that you are calming down after. And then you're like, oh, okay, I shouldn't, you know, I should have said this, I shouldn't have done this, you know, blah, blah, blah. So that's what's happening is, when you have that, that stress response versus that rest and digest, it's kind of like you're doing, you're going your action, and then you're actually thinking about afterwards. So,   Roy Barker  20:43 so what can help us slow our roll, though? Or is there anything that can, you know, help us from going from like, you know, zero to 60. And then spending that time going through that, and then trying to come back down? I mean, that because that's what I was thinking are very, is just, you know, if I could have just not launched on these numbers, like, like, multiple things is like, kept coming, kept coming. And, you know, it's like that, and then that doesn't help that escalates it, because then I'm thinking, not only my thinking about these issues to deal with and process and figure out, but then it's like, Okay, well, I have these other four things on my schedule this morning that I am not addressing at all. So that's the, I think, you know, for me, that's what I want to figure out is just like, recognizing that in the beginning, and maybe I should have done it, maybe I need to be more conscious of that emotion climbing and just say, Okay, I gotta step away, sit down and just do my little 10 minute, you know, meditation or breathing?   Elizabeth  21:47 Well, you said it right there. I mean, it's, it's not it's not easy. I, you know, I mean, we all go through it just because it's, it is it piles up, you get overwhelmed, and it's like, you know, I have this, this and you're thinking in the future, right? You're, you're thinking you're going through your present, you know, turmoil or stress, you're thinking of what's happening? What, how is this going to affect the future? And that's even causing more stress, right. So you just mentioned, you know, stepping out of it, and kind of getting into maybe, breathing, you know, breathing. So when we breed, we kind of, you know, slow it down. It's easier said than done. You know, people think, Oh, you know, I breathe every day. But when you get stressed out what happens? You don't, you Your, your breathing is shallow and or you don't read, so yeah, stop. And like, when you're talking to that guy, or when you know, or female or whomever, as they're talking, instead of thinking about it, kind of be mindful of how you're reacting to it. And then taking a deep breath while they're talking, whatever they have to say, and then kind of like, address the issue. So that's, you know, it's, again, it's being mindful of the situation before it takes control of you. Yeah, um, again, it's easier said than done. But you know, practice, we have to practice it, it's all   Terry  23:17 well enjoy you. You are really, I have to give you kudos, because you are really good at helping me recognize when that is happening to me. And it happens a lot, because I just, especially with technology, I am not I just do not have a technological brain at all. And I want it to work like it should. Like I think it should, yes, but but you I mean, you're you are always Okay. Take a deep breath, step back, let's evaluate the situation. You need to be kinder to yourself, and maybe offer yourself a little grace in that process.   Roy Barker  23:57 Yeah, it's it's hard. And I but I think it's like, it's like the, it's like eating or, you know, it's like, I think we talked before about you know, that one time that I just kind of, I was working and then hates I woke up because I was awake. But it's like, the realization came up that well, I'm standing here at the cabinet with my hand in these, this was, luckily was chickpeas, it wasn't chips, but I'm standing here with my hand in a bag of something, do I really need that. And so I think that mindfulness or being in tune with yourself translates into these situations is you kind of have to feel yourself in that escalation and try to, the sooner we can get to it, the better off we are, to mitigate it instead of you know, letting it get to the point where I was while ago just totally out of control. Because then it's a lot harder to it's a lot harder to make that turn and then the other thing I was gonna say is that you know, I've got some good advice, one time from From my priests, then he just, we were talking about the mindset and stuff. And he just said, Look, it's our choice. What we, you know, our mind is a grinder, and it's our choice of what we grind. And that's a, it's a good analogy. So what I'm trying to think of now is like, instead of grinding on this Amazon and 18 t thing all day, you know, I've got to somehow get past that. And think about all the other great stuff that's going on, you know, the other opportunities, focus on the good stuff.   Elizabeth  25:31 Yeah, no, that's exactly it is you hit it on the head, because it's, it's how you how you think, you know, determines how you feel, and you've determined your actions, right? So as you keep thinking, the negative, you know, and being angry, and all of that, that's gonna, it's gonna go throughout your day, and it's gonna also whatever you touch or whatever, you know, things happen. They're going to be negatively there. So so you know what I'm saying? Like, say, for example, you're, you're still going right? You're still you know, kind of, you know, on that that stressed moment, and then after this call, you're still stressed? Well, what do you think is going to happen, these are going to stay stressful for you, because you're, that's your, that's what you're thinking what you think you attract. So you're going to attract, stressing, you know, situations, and you're just gonna be like, Oh, my God, this day just sucks. That's it. But ya know, your, your previous was right on and having, it's kind of like pulling, pulling yourself outside of that situation, you're kind of looking in a different perspective. And like, kind of overhead and seeing, like, kind of an out of body experience. I've seen what you're, you know, how you are, how you're clenched up, how you're physically, how you're speaking how you're mentally? And then it's kind of like, Okay, well, I don't have to be this way. And doing like you said, that choice. So yeah,   Roy Barker  27:05 yeah, then the other thought is about the wasted time. And this is what I'm gonna try to think of next time. It's like, I can waste this hour or so, you know, being upset. And then, you know, kind of have one of these revelation moments where it's like, well, in the scheme of life, it's really not that big a deal. And we can't change it. So there's no use worrying about it, it's done. Let's move forward. Trying to think that earlier in the event, because then it's like, we don't have to waste. You know, there's no use wasting that time being upset, but I can feel it. Like, it just starts in your stomach. And so many people say everything, you know, most 80% of our stuff starts in a slump, like I feel it starting there. And it just like rushed up, you know, through my chest and into my head. You could just feel the pressure. You know, it's just like a pressure cooker of boiling water, I guess. Yeah. Physically. Yeah. You know, 10 stuff. Yeah. So then you have to think about, you know, having to think about how to fix Terry because she said, No, we're, you know, six feet. So I know that she was like, Oh, my God, do I need to do I need to run inflammatory? You know, what am I gonna do here? But then also those poor people on the other lady on the on the Amazon, I was pretty nice to her. I'm like, you were very nice. I told her. I said, Tell your drive to get it. Right. And that way, you don't have to talk to crazy people. Like   Elizabeth  28:29 that's a good thing, knowing that that, you know, she couldn't really it's not her fault.   Roy Barker  28:34 Yeah. And that's the unfortunate part is, you know, most of the time, we tend to take it out on people that are closest to us, or that really can affect I mean, you know, they just they can't so yeah, anyway, trying to recognize that earlier, so just don't have to go through all this because I can only imagine like, what does that do to our insides? Yeah, you you've been doing good said segue. You've been? You've mentioned adrenal adrenal glands. You just did a four part series on your podcast.   Elizabeth  29:08 Yeah. Yeah. So yeah, it does. Physically, you know, in your body. It does a lot to you. So the reason why I bring up adrenal, adrenal is and and actually more specifically Adrenal Fatigue is because that is what I actually went through. Two years ago, I mean, I am a high stress person, I'm, it is what it is, I'm, you know, type a, you know, control freak, all of that. So, I'm a high stress person. So what I'm teaching, usually I need to learn, right? That's what you tend to do. You tend to teach what you really need to learn yourself and going through the process going through, you know, all of these things. So, so yeah, two years ago, um, you know, I was going, I don't know what I basically I put a lot of stress on myself. So one thing is is, you know, there was Outside stressors I was just doing, I was trying to get a business going. And I was putting a lot of stress on myself. And it was at the same time when, you know, I was like, I was 41. And I'm and I just started getting bloated and getting irritable, crying all the time. I'm yelling, like yelling at my husband, and just just overall, like, my face was puffy. Um, I was feeling exhausted after my workouts. So I was like, okay, something is going on. And I and I felt that at my age, I was a little too young to have perimenopause. So then I was like, Alright, I heard about this thyroid thing. Let me you know, let me go to a doctor and check it out. Now, I don't know if I spoke about this before. But, um, I didn't want to go to an allopathic Doctor Doctor, like a regular, you know, conventional doctor, just because, from what I heard, they don't do a thorough fiber test. Like, you know, you if you're the baseline, you're okay, you're, you're there's nothing wrong with you. But I know I knew better. So I went to the functional medicine doctor and got the thorough thyroid panel done. And he basically said, You have adrenal fatigue. And, you know, the symptoms that, you know, showed up and showed up in my life, like, for the longest time was low blood sugar. So I would think I would, you know, get dizzy after, you know, standing up and doctors took, you know, the test, and they're like, you have low, low blood sugar, nothing   Terry  31:31 like, Okay,   Elizabeth  31:32 and then low blood pressure. So all of that is low. So what ends up happening is when you're stressing out your body, and my, my doctor told me this, but you have these reserves, your adrenals basically sit there small glands that sit on your kidneys, right, and they're on the upper and upper abdomen. And what happens is, when you're when you get that stress your thyroid, you get low thyroid, and then what happens is you're you're stressing out your adrenals. And then you're, it's just basically depleting your adrenal and your adrenals are there to kind of keep you like energy and all of that stuff. So I was depleting everything. And not only was it because of the stress was because I thought, you know, doing the hard workouts, high intensity was, you know, was good. It was supposed to relieve your stress, right? If you do hard and high intensity workouts, while you're going through this, it's actually stressing your body even more, and that's why I was exhausted. So that is why when you get stressed out chronic stress Now I'm not saying you know, like the acute stress is that you can, you know, have ever known them. But if you have chronic stress day in and day out. And this has to do not only physically what you're doing to your body, but mentally what you're telling yourself, and that's why we were talking, what you say to yourself is, you know what ends up happening as far as actions go. So it really depleted in my body into where I literally had to get off of caffeine, and I'm still on caffeine. And I, you know, had to change my diet. I was, you know, I was on this other diet that it was so stupid. I was on that carnivore diet. It was stupid. It was like one of the things that I said, you know, somebody on Instagram was a lady. Oh, yeah, you know, I cured my bloating this or something like that, my IBS. And I'm like, Oh, well, I'm bloated. Maybe I could try that. It was stupid. Anyway, so um, the reason why I say that is because I was the nutrients you know, that I needed in my body that I actually wasn't digesting, either. So your digestion is, when you're stressed, obviously is not going to be on point because you're eating quickly. You're not you know, being mindful of what you're eating. So I was always eating in front of a, you know, computer, it's stressed out because my job was stressful, yada yada, yada. So your digestion is is not as poor. And so then I had to get you know, digestive enzymes and you know, all of this stuff. And finally, I was like, I was like, I was great afterwards. So what um, yeah, so what ends up happening is your stress levels can affect and does affect its product stress and don't get it, you know, checked out and astruc excuse me distract your hormones. So your thyroid and your adrenals all of those. It definitely takes a toll on them.   Terry  34:33 So were you so were you diagnosed with hypothyroidism? it?   34:39 Oh,   Terry  34:39 I you know,   Elizabeth  34:41 I wasn't per se but it does go hand in hand because your thyroid and your adrenals are like brother and sister glands. So if you have hypothyroidism you for sure have adrenal fatigue or and then even worse adrenal, so there's adrenal fatigue and adrenal insufficiency and So again, if you don't get that adrenal fatigue checked out, chronic adrenal fatigue can lead to adrenal insufficiency, which I don't know if you guys have heard or maybe research, there's a thing called Addison's disease. And that is where, again, if it's a, you know, chronic it can get to that point to where you're just   Terry  35:19 laying on the floor, you know,   Elizabeth  35:21 you have nothing. I mean, you have nothing in you know, so yeah, there. I'm kind   Terry  35:27 of there. And I have taken levothyroxine for probably 20 years. I mean, I, I quit taking it for about a year and a half, two years. I mean, I just took quit taking all of my medication, and then I lost a bunch of weight. And I don't know how big Well, I do. I did I wasn't eating junk, as much. Anyway, I was eating some but yeah. And then, and then I started taking it again. And I don't know, I am just exhausted all the time. I don't feel well, physically, I just feel I it's just, we're just at where and we're at work, we're kind of going through a hard time, you know, stay in on our diet. We tried, we tried to start eating plant based and trying to get back into that mode. It's like, you know, we had one bad day and then led to another one and another one. It's like, Oh, forget it thrown in the towel. I mean, what we can get back on it. But I am, I am definitely tired. I'm thinking I may need to go do the,   Elizabeth  36:34 you do need to you do that test. I I recommend for anybody really, um, even at checkout kind of thing, because you don't know. And I, you know, I never knew that I was I had no vitamin D in me none. So it was, you know, obviously digestion and everything. So yeah, get that thyroid, you know, test into the full thyroid test? because that'll go through, I forgot what, you know, I'm not a practitioner. So I don't know exactly. You know, the difference of what they leave out, all I know is that there are certain things that kind of go deeper into your thyroid, and you know, checks a little bit. It, you know, more in the full thyroid panel.   Terry  37:23 I'm gonna have to do that. That's, um, that's, um, that's on my list. I'm putting it at top.   Elizabeth  37:28 Yes, do that. And just, you know, if you can't see a functional medicine doctor, that's fine. You can actually do it at home. But you know, there are I don't know, you know, offhand the best. You know, companies out there that do this, I know that there are some that are safe, that are very thorough. And I think, um, once you get that done, you definitely have to have it kind of, you know, go through with, like a practitioner or somebody even, you know, I can I do it too. As a health coach. I'm kind of, you know, walkthrough of what each, what each thing means. Okay, yeah,   Terry  38:12 okay. Well, I'm doing it. I'm doing it. Don't laugh. What are you laughing? No, that's good. You need to do yeah.   Elizabeth  38:21 And that's a good baseline, you know, it's understanding what is off. I mean, you can be, you know, either estrogen dominant and you don't know that you could, you know, again, have all these vitamins that you think that you're getting, because you're plant based and you're not, your digestion couldn't be off. So a lot of things that, you know, we think that we take for granted. We don't know, I think this This test will definitely open your eyes and tell you.   Roy Barker  38:50 Okay, awesome. All right. Well, good. Well, I know we've run way over Elizabeth, so much. Yeah, no, I was gonna say, we, that's why we have had you back on again, because I think we ran we bumped up against some time last time. A couple things before we let you go. We we didn't really get to get the particular. So Terry, Terry told me that you had somebody on a special guest on one of your recent shows that we may know from a commercial that's out there.   Elizabeth  39:25 Yeah. So next, actually, it's next Thursday. It's going to be released. So DC line, sir. So he is the second half of the duo group tag team. I don't know if you guys know back in the 90s. You know, weren't there it is. Yeah. Well, there. He's back and they're back for that Geico. Commercial scoop. There it is. Yeah, yeah.   Terry  39:47 Yeah, I mean, every time   Elizabeth  39:50 Yeah, that commercial gets you it's in a got you got me and so he's doing his rounds only because, you know, he has a great day. Like, thinking he's very inspirational. Okay, cool. Very. I mean, I couldn't stop listening, then he basically talked throughout the whole thing, because it was very inspirational. You know, like, kind of, like a do it attitude, you know, like, you can go through doing your selling, you can go through any adversity and get out the other side. So it's very inspirational. And you know, obviously what he's him and his partners doing. Yeah. So thank you for bringing that up. So June 3, which is Thursday, it will be released.   Terry  40:40 Yeah, we can either. Oh, my gosh, I'm ready. Yes, yes. Then you are also,   Roy Barker  40:46 I think this has been a little bit back in time. But you talk with one of our friends as well. Dr. Carol?   Terry  40:51 activecare. Yes. Very.   Elizabeth  40:53 Yes. She was a delight. I love talking with her cheated her knowledge. And we actually, you know, kind of had a great conversation, obviously, because we were under the same functional medicine paradigm. Right. So it was, like I said, I can talk about this all day. And so yeah, it was a great conversation. I think that's going to be released. A few weeks? I don't know off the top my head right now. But it is going to be released in June, though. Okay.   Terry  41:22 Well, yeah, that's an inspiration just to hear about her combat and you know, being diagnosed with a brain tumor. Yes, having to relearn everything being in a wheelchair. And she said, she aged before her time, you know, when she was 15, she found out what it was like to be at, you know,   Elizabeth  41:39 yeah, yeah. And again, that's the, that's the adversity that we have to think about when we, when we do go through our own stuff. And it's not to say that our own stuff isn't, you know, that we shouldn't care about it. But I think, you know, understanding the adversity and the, you know, that people go through, and how resilient we all are. And we can you know, and it's just how you think about things.   Terry  42:08 So yeah, yeah, sharing and, and just being able to be inspired by other people's stories and knowing that you're not alone in this. Right. That's a big thing.   Roy Barker  42:19 Yeah. All right. Well, before we get out of here, tell us also, what is a habit or tool, something that you've been using here lately, that really helped add value to your life professional or personal either one,   Elizabeth  42:35 sitting on this bouncy ball? Oh, does it help with your posture? It houses my posture? Yes. I it's not one of those because I know they have one of those to where it has seating, you know, but this is an actual one that you can exercise. And I had it a long time ago. And I'm, you know, creating this office space and everything. And I gave my husband the the chair that I actually ordered for myself. I'm like, let me see if I can use this. And it's been I love it. I just, you know, I don't like when I do my work. I've had my music on and I'm dancing around and you're just you're moving? Yeah. So that's, that's something that's actually helped me kind of get through the day too.   Roy Barker  43:16 Yeah, because I use I actually did that it's been years ago, but it actually helps your core and your balance. But I will say if you're not careful, you will get bucked off every now and then like this, I go like this, and I roll up. Oh, that's not good.   Terry  43:34 Maybe we can get Is there a frame that you can put underneath that so it won't slip out? from under? Yeah, maybe, um,   Elizabeth  43:41 if you do, then you don't grow. It's like it stays put then then you get to enroll. So you just have to be careful. That's all.   Roy Barker  43:49 Alright. Well, Elizabeth, until everybody of course, how can they reach out to you? And then, you know, who do you like to work with? What can you do for them how they can reach out but also tell us about the podcast how they can find the podcast.   Elizabeth  44:03 Okay, well, the podcast is the root of our health. And, you know, the audience really is women over 40. But I do have topics that anybody can listen to men, women, you know, any age, but there are some topics that you know, menopause that we speak about a lot, and just in general for women over 40. So it's an alternative health and wellness because that's, you know, who I who I am and what I love to do. So that's the podcast and they can get that, you know, Spotify, iTunes, Stitcher, I believe it's on. So yeah, and my website so you can also get my podcasts on my website, which is Elizabeth DiCristofano.com. And so that's my website and my Instagram is Elizabeth.DiCristofano . No, you know, that's the handout. The other place I live on is LinkedIn. So if you can find me my first and last name, pull me up.   Roy Barker  45:05 Okay. Yeah, we'll be sure to include all that. Sure. The spelling in the show notes form as well. Yeah. All right. Well, as usual, I'm going to thank both of you ladies for bringing me back here. I feel much better. Do you feel relieved? Yeah. Dawn, we can reboot this day and get on with it. Have a good day.   Elizabeth  45:26 Good day. Good weekend. Long, guys. Yeah, yeah, Mom. Yes. Memorial weekend. holiday. Yes, yes.   Roy Barker  45:34 All right. Well, yeah, y'all have a good weekend. There where you're at as well. And we appreciate you being back on so   Terry  45:42 thank you, Elizabeth. As always, it's a pleasure.   Roy Barker  45:46 So that's gonna do it for another episode of feeding fatty Of course, you can find us at www.feedingfatty.com. We are also on all the major podcast platforms iTunes, Stitcher, Google Spotify, we are also a video of this interview will go up on YouTube as well and you can find us on all the major social media platforms. So until next time, take care of yourself and take care of your health. Bye. Elizabeth Di Cristofano Website The Root of Our Health Podcast www.elizabethdicristofano.com www.feedingfatty.com

Learn To Manage Diabetes Through Diet and Exercise, It Can Be Accomplished with Pim Jansson Are you a diabetic? Maybe borderline diabetic? We discuss how diet and exercise can help most control their blood glucose. When you have high blood glucose you are playing Russan Roulette with your body. Its no a matter of if you will damage your body, but more how fast and what organs are being damaged first and the worst. Its time to make some changes About Pim Pim is a Nutritionist MSc, a Certified Cravings Coach, and the founder of the Smart Diabetics Academy. For over 20 years she has been helping her clients get well with sustainable diet and lifestyle changes. Last year she decided to start focusing on helping type 2 diabetics who are struggling with blood sugar control no matter what they do, and those who cannot seem to be able to stick with a specific diet for any length of time.   The three pillars of diabetes reversal are: real unprocessed foods that do not spike blood sugar, proper meal timing, and a healthy relationship with food. When the three are combined, magic can happen and diabetes and diabetic complications can be reversed. These are the easiest ways to get in contact with me: Email: Pim@smartdiabeticsacademy.com Join the Facebook Group: https://smartdiabeticsacademy.com/facebook Book a Complimentary Coaching Call: https://smartdiabeticsacademy.com/call www.feedingfatty.com Full Transcript Below Learn To Manage Diabetes Through Diet and Exercise, It Can Be Accomplished with Pim Jansson Sun, 5/16 5:03PM • 1:01:21 SUMMARY KEYWORDS eat, cravings, people, sugar, blood sugar, diabetics, spike, drink, happen, bit, ice cream, brain, diet, problem, insulin, day, carbs, thought, metformin, water SPEAKERS Terry, Pim, Roy Barker   Roy Barker  00:02 Hello and welcome to another episode of feeding fatty. This is Roy. This is Terry. So we are chronicling our journey through wellness that includes diet, exercise, mindset, balance, energy, a lot of things that we have delved off into over the last six months having a bunch of great guests on so yeah, part of it is you know, just going through our journey what's up with us but from time to time we do have other professionals in the space on with us and today is no different. Terry, I'm gonna let you introduce Pim.   Terry  00:34 Pim Jansson is a Nutritionist MSC, a certified cravings coach and the founder of the Smart Diabetics Academy. For over 20 years she has been helping her clients get well with sustainable diet and lifestyle changes. Last year, she decided to start focusing on helping type two diabetics who are struggling with food, blood sugar control no matter what they do, and those who cannot seem to be able to stick with a specific diet for any length of time. The three pillars of diabetes reversal are real, unprocessed foods that do not spike blood sugar, proper meal timing and a healthy relationship with food. When the three are combined, magic can happen and diabetes and diabetic complications can be reversed. Pam, thank you for coming. Welcome to the show.   Pim  01:26 Thank you so much.   Roy Barker  01:27 Yeah, I'm thinking, I'm thinking strike three. I'm out. So I'm just gonna step away from the mic.   Terry  01:33 We're having one of those days. Yeah.   Pim  01:38 Everyone does.   Roy Barker  01:39 Yeah. Unfortunately, we string a bunch of hours together.   Terry  01:44 Okay, sorry. Couple of weeks.   Roy Barker  01:47 Yeah. Oh, yeah. So first off, tell us how you got here. I mean, how did you kind of, you know, find yourself in this space?   Pim  01:56 Oh, I think. So. If I can go back, like way back, I think, yeah, I actually been thinking about this, because people keep asking me, I'm like, I don't know, I've always been interested in it. But when I was six years old, I, a new girl moved into the area where I live, and she was type one diabetic. So I think that that's where, you know, when you're aware of a disease that no one else has, because no one else had it. When I was a kid, I'm that Oh, yeah, it was a novelty was like what is that always the sugar sickness. So you start picking up on it there when I was a teenager, people all over the place started popping up with type two diabetes, which wasn't the same, but I didn't really know what the difference was at the time. But when you're aware of something, you kind of, like, if you speak about something, you keep seeing it everywhere. So I think I just started picking it up, because I knew what they'd be this was I knew her what my friend had to do, as she always walked around with this sugar tablets in her pocket, just in case you would pass out that sort of the things. So I think I've always picked up on diabetes. And that has probably sparked my interest with a diet as well. So I was always into diet, and always been interested in diabetics, but a little bit scared of it. Because it's so serious people actually die from that.   Roy Barker  03:20 Yeah. And I think some of us that some of us that have been lucky to skate through even though we have it's not that bad. I guess I don't want to maybe we don't respect it enough or have the the proper amount of I don't know, we'll say fear. But we guess respect is it we just don't. You know, it's like, it's okay. We can start tomorrow   Terry  03:45 until something happens, right? I mean, what what does it take? Yeah.   Pim  03:51 normalize it. Everyone has it? So I'll be okay. Yeah.   Terry  03:57 Yeah, there are medications for that, you know,   Roy Barker  03:59 and we just watched they were watching something the other day that I mean, it just, you know, when they went through and listed all of the things, you know, it's, I think they're now referring to it as well, I guess they're referring to Alzheimer as type three diabetes, because it's such a precursor for it. But then what, and you can probably name them but loss of sight, loss of limbs. liver, I guess his liver kidney failure. Yeah. I mean, just there's nothing that that's good. Nobody. There's never anybody has never pointed out anything good. That's come from it.   Pim  04:40 No, I think I can agree on that. And the problem is that, I mean, blood sugar, obviously, you have blood supply to your whole body. So when you have high blood sugar, it's gonna affect your whole body. Yeah. So it's just like a lottery. But what's going to fail first, unfortunately, yeah, that's very, very sad.   Terry  04:59 And it's different. For everybody, I mean, nobody knows.   Roy Barker  05:03 Exactly. Yeah, we were we were actually watched a good YouTube video not long ago that was talking about how part of the problem is to is that, again, you may can explain this much better. But it's like the, the, something that gets locked up in our muscles, the I guess the sugar or the the glucose gets trapped in our muscles and it doesn't release and then it kind of builds up like the, you know, it's somewhat toxic. Not only is it bad in its own right, but you know, then when you go work out, and you kind of release some of that, then you can feel like you have toxins and things running through your body too.   Pim  05:44 Yeah, I'm not sure about that one. Actually, I know, we spoke about that before. And I was like, yeah, I'm gonna look into that. And then I didn't. But but it's very, very interesting. So I mean, I know why it would be locked up, because insulin is obviously a storage hormone. And what happens in type two diabetics is that before you get a deficiency of insulin, you are chronically high insulin for many, many years. So most type two diabetics probably probably have too much insulin, which means that you want your cells want one to release anything, whether that be glucose, or, or fat. So that's why diabetics often have fat, except for the liver that actually produces glucose, due to low blood sugar and kind of perpetuates the problem. So yeah, things are kind of going wrong. But why that toxic effect is that I'm not really sure. And I'm still gonna look into it.   Terry  06:43 When you have a smart diet, smart diabetics Academy, so what do you when when somebody comes to you to talk about their type two diabetes? What? What's the process? What kind of process Do you go through?   Pim  06:59 Okay, so most people who come to me then usually have already looked into a low carbohydrate diet, because that's what I'm working with. So I very rarely get someone who's on my standard American diet, just finding me. And then oh, maybe this is good. So what we do is we're kind of looking at what they are eating currently. And we try to tailor that to be a diet that doesn't spike the blood sugar. So the problem I see with many type two diabetics who tried to go low carb is that they misunderstand what a low carb diet is. They think it's just low carb, but also low fat. And that's never gonna end. Well. Yeah, to start. And then I see people, oh, I had a sip of orange juice, or I just had a cracker here. And the thing with those is that, yeah, they might just contain four, five or six grams of carbs. But it's really hard to count how many carbs are in a sip of orange juice, or how you react to a cracker because the wheat cracker that has been processed, can just spike your blood sugar, it's like everything goes out at once with it. And if you had had six grams of carbs from, let's say, a cold, bold potato, you wouldn't have got the same response. So we can't just count the carbs. As you know, I also focus on what sort of foods you're eating. So I don't recommend any diabetics to eat wheat, or sugar, or anything that is a very high glycemic index, those kinds of foods.   Roy Barker  08:39 You brought up something as well about the, you know, kind of the combination of what you're eating, but also how much how many carbs you eat, and when you do it, because I know, sometimes when I've talked with people, and you know, this is something I've learned over time is that, you know, my doctor initially said, hey, look, I want you to stay between like 40 and 60. carbs, he wasn't like trying to, you know, put me down to zero, but stay within that range. But what what, you know, you find out over time is that you can't eat 40 carbs for your supper, you can do you know, all of them at one time, because then it's just like throws you way out of whack. You've got to try to spread those out over the day. And I would assume that the probably the more if you need to eat a lot, you eat more first thing in the morning, and that way you could kind of burn them off through the day. Is that correct?   Pim  09:37 Yes, to some degree. So I recommend all my clients to not eat more than 10 grams of carbs per main meal. Because that way, you pretty much know what's going to happen with your blood sugar. It's very, very safe. As time goes along and the blood sugar comes down and stabilizes. Then we can start adding more carbs if they want to. It's completely up to them. But What we want to do initially is just get blood sugar stable, sometimes it's stable, but high because your body adjusts, and it has a higher setpoint for your blood sugar. So your body think that maybe 100 120 130 is normal, and it will strive to keep that level for quite some time. But when that stabilizes and goes down, then we can start experimenting with adding a little bit more if we want to, on average, how   Roy Barker  10:27 long does that that little hangover there last? Is it like a week or a month? Or?   Pim  10:33 I can't tell you because some people literally fix the blood sugar in a week. Other people, it might take two months.   Roy Barker  10:42 Okay, so the only reason I asked is, you know, we have tried to eat more plant based. And it's, it's odd, because the one thing I've noticed about trying to be more plant based is very, very consistent, where, you know, when I was doing more what I would term low carb, our protein, I still would have wild spike, not wild, I guess. But you know, I can still have very predictable spikes. And, you know, it's funny because we used to, I could do good, like going to bed, you know, maybe I'd be at 125 110 or whatever. But when I would wake up in the morning, you know, I'd be in 161 at a time in that spike range. But one thing I noticed about this plant basis, whatever I went to bed with, I woke up with that the next morning, it's very strange thing.   Pim  11:33 Yeah. Okay.   Roy Barker  11:34 So Oh, I'm sorry, I but what I was gonna finish on that was what you were saying is that it was like I moved it to a certain point. And then it couldn't I couldn't get past that. But now it makes sense with what you're saying is that, well, maybe my mind has been at a certain level for so long that my body was trying to produce glucose to keep me up there. So maybe I could have just we should have just kept going a little bit.   Pim  12:05 Somewhere, but is your level now?   Roy Barker  12:08 Oh, my gosh, I don't even want to. I think I knew it would break the meter.   Pim  12:14 Okay, where was it? When you were consistent with the   Roy Barker  12:18 last times I was doing it? I was about 160 pretty consistently.   Pim  12:23 Okay, so yeah, that's when you were eating more meat with your vegetables, etc.   Roy Barker  12:29 Yeah, I was just up and down. I mean, I could be more in the 110s 120s. But then, like I said, in the mornings, I would notice a 161 80 was never much over 180 that would usually be the highest. Yeah. But it would happen in that morning. You know, when I got up and then, you know, as I went through the day, of course, I was able to lower it with movement and just watching what I was eating.   Pim  12:58 Yeah, and you're not medicated.   Roy Barker  13:02 Yes, I am. But you know, I'm on Metformin. But I just, you know, actually, I actually quit taking it because I just it wasn't, it doesn't help. It wasn't helping any. There was no difference in my blood sugar with or without it. And I had talked to the to my pharmacist about his, uh, you know, I was actually joking with him one day, I'm like, sometimes I think that Metformin was actually spiking my dad gum glucose levels because it just, you know, because I would take it later in the evening. I don't think I was taking it right. I should have been matching it up with my last meal, but I wasn't but you know, it's almost like it was spiking me up overnight. Yeah. Oh. Oh, hello, Pim.   Terry  14:09 So and that was on the plant based right. What's that now? Oh,   Pim  14:15 connection there.   Terry  14:16 We we lost you when you were starting to talk about Metamucil Orman and then that was it.   Pim  14:22 Okay. So let me start that again. Sorry about that. No, you're fine. My internet is a little bit rough. Sometimes we moved out to the countryside very recently. So I'm still learning what is going on here? Yeah.   Roy Barker  14:35 Oh my God, we can give me an Amen. Oh my god.   Pim  14:40 So Metformin is actually one of those drugs that should be able to deal with the high morning blood sugars. You might have heard about something called the dawn phenomenon, which is the home morning blood sugar. So what is happening is that you have a lot of hormones that obviously they have a circadian rhythm. So They will increase at certain times of the day or decrease, excuse me, and one of them is cortisol. And you will get some a little bit of adrenaline and those kind of things in the early morning to help you raise your blood sugar so that you wake up in the morning and you have energy to do whatever you need to do. The problem in diabetics is that they don't produce or they don't respond to the insulin that should counteract this to keep it at a normal level. So that's why you get this spike in the morning. If you were kind of 160 consistently with the plant based diet, you probably wouldn't notice it, because it's still it's already up. So that's probably why you see the swings when you go from a lower carb up to, you know, up to 160. But if that is kind of your max, and it then goes down, I would say that it's actually better if you can stay at 110 for the rest of the day. So for me should be able to help with that if you take Metformin in the evening, because what it does, it's what it has three functions, basically. So one of the functions is that it prevents the liver from No, it doesn't prevent, it kind of minimizes the amount of glucose the liver produces and secretes. So that's one of them. And the second one is it makes you more insulin sensitive. And then obviously, most, a lot of people taking Metformin get some sort of gastrointestinal problems. And that's because it doesn't reabsorb the sugar. So like literally goes through. And when you eat too much of it, it draws in a lot of fluid into your intestines. And that's why you might get a little bit upset at me. So I'm surprised that it didn't help you at all with the hi morning blood sugar as it really should have. But what you can try to do is shifting the time of your last meal and eat earlier so that you fasted for longer. For some people, if that doesn't help, you can try to maybe eat a little bit of protein right before bed like just some people take a tablespoon of peanut butter. Personally, I would probably go from less carbs in the protein and just, you know, half an acre or whatever, if you can do that.   Roy Barker  17:19 Yeah, yeah, I've tried that, actually, to no avail as well. The other thing I was going to tell you that we were doing with the plant based as well was the intermittent fasting. So we would eat dinner, you know, like about six or seven. And then we weren't eating anything again until noon the next day. So it was to me, I think that fasting was good because I'm an I'm a night eater, and that is my problem spot. Is that nine or 10 o'clock at night, you know, I want to Well, I'll need anything, you know, we go up to go to Taco place, we can go to ice cream, we can get a candy bar, we could do popcorn and watch. Popcorn is my thing. So you know. And that to me, it's just a habit. That was a bad habit that I fell into. And then you know, now I kind of want that. And so what we've been trying to do say, I'm wanting that, I think because I feel like I need the energy. I feel like my body's running down. And so instead of just listening, it's like, Listen, go to bed, it's time to go to bed and get some sleep not get started   Terry  18:29 do more stuff. He would get into bed and just start off all of these ideas. And I'm just like, Ah   Pim  18:41 that's fairly common. The nightie thing so yeah, it's probably I don't know if you're doing it right now, but that's probably something that you want to cut out.   Roy Barker  18:53 Yeah. Yeah.   Pim  18:55 Yeah, go on.   Roy Barker  18:56 No, I just gonna say that's one thing I think that the fasting helped with is just being on that regiment because I'm not, you know, there are those people that can buy the skinny cow ice creams and they can eat one of those little bitty sandwiches and life can be good for them and I'm not that way if I eat one of those on end six of them because they're just that good and they're small. So you know, I'm not the kind of person that can do a little bit I'm always better just total restriction and not having it   Pim  19:31 Yeah, so yeah, I'm the same. And I've struggled with this for most of my life. You know, been working as you know, diet advice, a personal trainer, that sort of thing and giving other people advice and I could never really manage my own diet what I managed the food part really well. But sugar is my downfall. So anything would sugar would just go for it and I would need it after every dinner I had etc. so upset hear you. But there are ways of dealing with it if you are prepared to deal with,   Terry  20:08 you have to seal off dinner with dessert. That's,   Roy Barker  20:11 yeah, that's a funny thing. Because as a as a, as a younger person, I wasn't that way. It's only, you know, maybe the last five or 10 years, that it's like, okay, when we eat something, we need to follow it up with something sweet. I mean, like to the point of, I'd leave the house and go, you know, drive 15 minutes up the road to go get a candy bar or whatever. Yeah,   Pim  20:38 I've done that. I know what it's like. It's not good news. But in that case, it sounds to me like, because I can remember, like, one of my first memories was from when I was like, six years old or something, and climbing to find the cookies that my mom had hidden in the cupboard, because she knew I would eat them if I knew that they were there. So I just have a few so that she wouldn't notice. And I think I got away with it. But she's never said anything, are you. So in your case, it might just actually be that it's a really bad habit that you've gotten used to, and that you can actually easier than most of my clients and myself reverse that kind of thought process and your behavior and make it something different. If you want it,   Terry  21:27 how do you? How do you do that.   Pim  21:30 So I use a few things. So one of the things that you want to do so you have, I usually talk about the reptilian brain, which is like the lower brain or the brain that just reacts on instinct, and that is the one that wants you to eat. It's the one that is on autopilot. So when you teach it something, whatever it is, it will learn that and you won't have to think about it. And that's why all those six mini ice creams disappear without you thinking about it. Because you have learned that that is a really good thing for you, it gives you a huge reward in the reward center in your brain. It just lights up like a Christmas tree. And life is joyous and fun. Everything is great until after you finish them. And the same thing, when you brush your teeth, you don't really think about it, because that's also program. So we need to take control with the prefrontal cortex, which is the part of the brain that is doing all the planning or the logical stuff. So if you say that, I want to stop doing this behavior, and I'm going to do it this way, then you need to let your prefrontal cortex be in control because as soon as it is engaged, the other part is going to take over. And it's just going to be like, Oh, we've got six ice creams, here, I'm gonna eat them all. And you just go and do it. No problem. Same thing, when you go shopping, you're so used to going to the shopping aisle where you find that special chocolate or that freezer with ice cream or whatever it might be. So you need to make a conscious decision to start with. But then when you get the craving. So I don't know if you heard about the habit loop. So it's literally you get something triggering you whatever that is. So it might be going to the shopping mall or the supermarket or it might be having dinner. So I can relate to this one. Yeah, I know you can as well. So having dinner, for example, would have been my trigger. As soon as I had dinner, that would create a thought in my head, like, Oh, where's my dessert? Now I need something sweet or something like that. Along those lines. There's nothing dramatic or strange about it. And then because I have that thought, I think, no, I need to go and get something sweet, because that's what I was thinking. So we need to kind of interrupt this habit loop somewhere. And the trigger is always going to be there. Because you can't stop eating dinner, you're going to have to eat. So what you need to do is when you notice that you have this thought I need something, that's where you need to interrupt in this case. So what I choose to do is observing what's happening. So the best thing, I don't have it here, but I usually show when I have a diary where I just write down this is what I was thinking, this is how it feels in my body. So for me, it's usually I start salivating. Some people get like attention in the whole body almost shaking was, like fascinating to me. And they might get like tension in the solar plexus or something like that. And then you kind of observing it from the outside rather than being emotionally involved in the whole process, which means that it's really easy for you to just, when you write it down, it's like it's just words, and it's almost like it's not about you anymore. But when you do that you can kind of look at the craving and like what is that it's kind of a non event. Yeah, it's just there. It's It's nothing and I don't need to do anything. So I choose to do nothing because that's very easy to easy to do. It's the most practical thing to do. Some people might choose to respond to it differently, they might get and drink a glass of water, walk around the block, do some push ups, whatever it is, as a response to these thoughts and these physical signs that they get. And that way, interrupt it and start doing something else.   Roy Barker  25:16 You just replace it with something else.   Pim  25:18 Exactly. So in my case, I want to replace it with doing nothing because I don't want to respond to my cravings. And the cravings will still be there, but I will. It's like, they just kind of fly by like this. And I see them but I don't react to them anymore. So I know that they're there. Yeah, but I'm not reacting to them anymore.   Roy Barker  25:36 So you know, it's funny you say that about the reptilian the reptilian brain because it's, it's, it's hard for people to understand unless they have this feeling. But sometimes it's almost like, you know, you get the snack, you eat it. And then after a while, you're like, Oh, I just had a snack. And why did I go do that? And, you know, when we when we first started fasting, it was kind of a funny thing. We were sitting here doing some stuff one night, I actually got up went to the kitchen, and I opened up this bag, and it was a good snack. Actually, it was a we call those dried chickpeas. Yeah, as some dried chickpeas. But you know, I had my hand open them had my hand in the bag, and pulled out a handful before it snapped, like, Hey, I'm fasting. I'm not supposed to be eating. I was able to put them back. But, you know, it was just, I think it's just it. But it demonstrates what an unconscious act that truly was. There was no thought in it. It was just like I was programmed. And didn't give it any thought to walk over there and find something to eat.   Pim  26:47 Yeah, and then you should actually take a step back from there. What triggered you to do that?   Roy Barker  26:52 Yeah, it was just boredom. Yeah, yeah. Because we kind of talked about it after that, you know, we were sitting around, I was doing something I just needed a break, I needed a reason to get up and walk away. And, you know, that's what I've used that for, you know, I think for all these years, it's a break. Or if something's getting difficult, sometimes you need to step away and think about it for a moment. So go get snack, and   Pim  27:18 and that's the thing, I never thought that I was an emotional eater. So for me, I looked at people emotional eating, that was people that they were eating when they were upset, or, you know, sad or being bullied or whatever. But that's not me. But I'm eating when I want to procrastinate. And when I'm bored, yeah, those are my two emotional triggers. And when I kind of realized that those are emotions of od, I'm actually an emotional eater, and I didn't know   Terry  27:49 you're paying with the rest of it.   Roy Barker  27:52 It's hard, because I feel like I'm all of those. Because if it's happy, sad, won't be a celebration, hey, let's run up to the Mexican food restaurant and get something to eat or   Terry  28:03 while you're fascinating,   Roy Barker  28:05 yeah. Or if you had a bad day, if I go, let's go get some. So yeah, but it's the other thing. It's, it hasn't helped me a whole lot. But a couple things I've realized about myself though, is that going out to eat is a celebration. And you know, the last time we went out we had Mexican food we we set out on the patio and we ate we left and we felt bad. And I was just telling Terry that I only wanted to go up there for the celebration to sit out on the patio to get some fresh air for us to talk to be away from the house. And you know, I said we what we need to do is learn to be able to go and do that and just make healthier choices. While we're there. I mean, they those people have, you know, grilled chicken, they have taco salad, I mean, there's all sorts of healthy choices. You don't have to eat all the chips and tortillas that they bring you but you know again, it's like when you get there it's like when you get there it's the habit the habit takes over. And so you know I told her next time we do that we're really gonna have to think hard on the front end before we get there like this is what we're ordering. We're telling them no chips, we're ordering some chicken or you know, salad lettuce, whatever he to me, but just be very, I guess, planned. And not only planned, but just kind of diligent of sticking to it.   Pim  29:38 Yeah, and that's something that before I'd started working with diabetics, I was working with food addicts and emotional eaters, so we using a lot is planning so if I have massive cravings today for something, I never allow myself to get into those cravings. But what I can do is plan to have it tomorrow when tomorrow comes A First of all, I've trained my brain to let my own prefrontal cortex be in control, which is a really good thing, because a lot of the time, we don't really want to do that because it's uncomfortable. And then when tomorrow comes, I might not really want that thing anymore. Yeah, in the beginning, I would eat it just because I had said that I could eat it, whether I wanted it or not. But at some point, you can realize, we do a lot of, you know, being present when you're eating actually tasting it, how far, how much can you eat of that food before it actually doesn't taste good anymore. Because this thought, for me is about three, four bites. It tastes really good. And then it just tastes like sugary and it doesn't have that appeal anymore. And at that point, you really should stop there. So when you do that, you can kind of get away from it. But as a diabetic, you might also have to include what sort of food choices you should we make? Because you can't just say yes, tomorrow, I'm gonna have three tubs of Ben and Jerry's ice cream, because that's terrible for your blood sugar. Yeah, so you in your case, you can still obviously do that.   Roy Barker  31:08 Well, so that's easy. That's easy for me. I can say no, Ben and Jerry's because we have Blue Bell. So.   Pim  31:17 So I don't know blue about   Roy Barker  31:21 it's, it's like, very creamy. It's if you had that you wouldn't, he would shun Ben and Jerry's from now on. So   Pim  31:30 I don't even want to try it.   Roy Barker  31:33 But well, so it brings up an interesting point, because I feel, and I let Terry, you know, sometimes we think of ourselves different than what we really are. But I feel like I'm pretty resolved. In most areas, make a decision stick with it. I don't feel that wishy washy about stuff. But it's like with food. I cannot get that. Just that resolve, because it's funny, you know, you say you will put it off? Well, I will probably have an internal argument, one, put it off till tomorrow, when we could just run up there and get it today. And I will sit there and talk myself in you know, may try to put up a quick defense, but then not just like run over it and be like, whatever, we're gonna go do it. It just it it's kind of you know, it's a little bit aggravating. And it's a little bit embarrassing, because it's like, why can't I have just a tiny, tiny bit of self control when it comes to food like that.   Pim  32:37 So that's your lower brain is always going to put up a fight. I mean, even when you're done this for a very long time, occasionally, it will just you will have that nagging here now, maybe you should just do that, and maybe a little bit,   Terry  32:51 the angel and the devil.   Pim  32:52 Yes, absolutely. So that's always going to happen because you have this pathway in your brain. And it's always going to be there, we can't erase it, the only thing we can do is create a new pathway in the brain where you react differently. And the more times you're doing it, the stronger that pathway is going to be. So the more likely you're going to do that on autopilot. But as soon as you want to, if you've really, you know, if you're really upset, or whatever it is strong emotions that you want to escape from, you are going to want to just revert back to the strong pathway that has been threaded for many, many years. And that's where you need to not focus so much on I can't have this because when you tell yourself, I can't have this, you just I want it. So instead, like try to focus on, I want to be in control. And if what you doing the only thing you're committing to, is to always plan 24 hours ahead. That is your commitment. Your commitment is not not eating the food and commitments only to do that. And if you can get that program into your brain that I am going to be in control, I can have whatever I want. But I'm committed to always planning 24 hours ahead, and you can follow that you're going to be pretty safe. Okay.   Terry  34:20 That may be exactly what we need to do. Because sometimes it's just like off the cuff, you know,   Pim  34:25 yeah. And I'm going to tell you, I have found so many times, most of my clients have failed so many times and I had a client recently, just because you said it and we plan she was going to go on holiday. She's like, yeah, I'm gonna do this and I'm gonna have one meal with the suit and blah, blah, blah. And then the day after we spoke Is that why should I wait? And she just went off rails. I didn't hear from her for two weeks. She just been eating badly for two weeks. And there's something this happened to a lot of People and it's not that you're weak or anything, it's just that the lower brain is taking over. And you don't know how to handle that. And we need to make those mistakes, I think along the road, you need to fall off the wagon a certain amount of times before you get there. Because that pathway is not strong enough yet, the only thing you need to focus on is that for every single time you make the right choice, and you can allow the craving to be there and not just push it down, that would be stronger. And you will be one step closer to not reacting the wrong way, if you like, unlike saying the wrong way, but the way that you   Roy Barker  35:36 will prefer no more healthy in a more healthy manner. Yeah,   Pim  35:39 exactly. So we need to celebrate the wins every time you can allow the craving, you can see it fly by, like, that's a win, that's one step closer, are you gonna have to do that many, many times. And along that way, of course, you do not fail every now and then.   Roy Barker  35:58 So what about the importance of both water and exercise in this because I don't notice it as much lately, but used to I would notice, if I got out took a little walk after dinner or after I ate, you know, I could tend to drive my, my sugar down, it would be better. Now sometimes. After reading this the other day, sometimes Now I understand why there may actually be a little bit of a spike, you know, after that if I push too hard. And if it depends, like if it's just a walk, it'll usually go down. But you know, maybe going to the gym, I might actually drive it up just a little bit, but talk about the importance of both water and exercise.   Pim  36:40 Okay, let's start with the exercise. So what you have observed is absolutely true. So when you're walking, you're not using a lot of energy. So your body's not going to see that as some sort of stress. So you're just going to use up the sugar that is in your blood, which is brilliant. If you have a problem controlling your blood sugar after eating, you can just go for a walk and it will go down quicker. The more intense exercise is a stress on the body and your body perceives that as we need energy, we need a lot of it now. So we labor will start releasing a lot of sugar to make up for what you're going to use. So this is completely normal. It happens in everyone, obviously, again, as a type two diabetic is going to be hard if you're not exercising as hard and what as long, it's going to be hard to kind of go down to baseline quickly. Maybe for some people it does, but not for everyone. So what you can do is if you go for a hard workout is that you've just added with like 20 minutes walking or something so that you don't stop pure exercise just then go lay on the sofa. Okay. Yeah, you want a bit of a cooldown period to just clear the blood, and that's going to go there. So this is not dangerous spiking, I wouldn't say because what you do is your muscles are also using a lot of sugar, which is great because then they have the capacity to suck it up from your blood and help you stabilize your blood sugar long term. So both intense and low intensity exercise both are important and can be used so I wouldn't say like Don't be scared of going for intense exercise. Just make sure that if it stays up for more than a couple of hours, you probably have a problem. But if it goes down again, you're probably fine. Okay, so I didn't know how long it stays up for you when you do.   Roy Barker  38:37 Yeah, no, no, I'm not that crazy. You know, I'm not when I get on the way it's it's not like you know,   Terry  38:44 he is crazy.   Roy Barker  38:47 You know, it's just not like that intense but I can just tell the difference between the walking and you know, doing some weightlifting but what I think now that you mentioned that maybe what I should do is split my walking easily I walk to warm up and then do the weight lift and then go home. So maybe now just split it walk a little bit before do the weights and then walk a little bit after and that might help.   Pim  39:10 Yeah, I think that sounds like a good plan. With regards to the water, I'm not so I mean, being dehydrated is obviously not a good thing. If you are struggling with a lot of high blood sugar, you're probably going to be more thirsty because you want to dilute all your fluids so that the concentration of sugar isn't as high and obviously then you're gonna weed out and etc. But I when I was studying for my degree in nutrition, we had a kidney specialist and he was them. He was telling us that we are actually over drinking and we should start listening more to our bodies when we are thirsty. Interesting. Ah. So I think For some people, that signal doesn't necessarily work correctly. And that might be a problem. But forcing water down when you're not thirsty, and if you, if that just leads to you having to go weird out straight away, you're probably over drinking. So listen to your body, and also see how it reacts when you're drinking, so that you kind of get a balanced because when you go to, you know, when you just flush it out, you're going to get rid of a lot of electrolytes and other things that might eventually give you a headache or whatever. So, yeah, okay. Yeah. I think,   Roy Barker  40:40 yeah, that's funny, because, you know, I guess here the mandate is, like, my eight glasses a day. So it'd be like, I think four bottles of water, you know, is about what they say the recommended intake is, but I have seen, and we just saw something the other day that they were talking about percent of body weight. And of course, you know, for somebody like myself, that's heavy, or the amount of water that, you know, they were suggesting was just   Terry  41:15 was crazy. No way it would be drinking up to sundown. I   Roy Barker  41:19 mean, it would be like, I don't know, I sit down, I figured it out. But it's like 10 or 12 bottles of water one day, and I was like, wow. Yeah, I mean, that's you could almost drown yourself drinking that much.   Pim  41:29 Yeah, I mean, thinking that much, it's actually not great for you. And as I said, you could get salted deficient, which could lead to cramps and other problems in your body that you don't necessarily want to deal with. And that's, I'm the opposite to you. And that's why I actually remember that this kidney doctor was saying this. Because if I drink, let's say, how many ounces would that be? Three to four per day is kind of my normal, unless it's really hot outside. And that's it. And I have been like that my whole life. And I told you about my diabetic friend we used to spend, because she moved after a few years, and she moved out to the countryside. So I used to be there for a few weeks every summer. And her parents phone, my parents to ask if I never drank anything, because they were really worried about me. And that was, you know, 35 years ago, or whatever. And I still don't have any problems with my kidneys. So I'm doing fine. And I've never been a big drinker. But I'm trying to listen to my body. But if you're someone who's always like drinking soda, and everything has to be flavored, you probably want to try and get off of that and learn to drink water.   Roy Barker  42:44 Yeah, and that's me, I just, I don't like the water. It's not my first choice. because like you said, I'd rather have you know, coffee in the morning, and then maybe a soda. And I've even tried the, you know, the flavor packets, and that works for a little bit. But then it's like, again, back to the soda. It's almost like a treat, especially if I'm not eating sugar. That's like the one little treat I get, and then No, he drink one in the afternoon today. And then next, you know, by the end of next week, it's like now I'm drinking three in the afternoon. But the one good thing is we she does buy those, like a half a bottle of Coke. So it's not like the big tall 16 or 20 ounce or which it's good for somebody like me because there was a time. This has been years ago, maybe 1010 years ago or so. I can't even tell you how many because I'd have two or three of those big 44 ounce drinks from the local drive in I might have two or three of those during the day and then have four or five cokes you know out of the refrigerator at home it's It was crazy Oh my gosh. But I just saw you know and I got in the habit of always having to have a drink in my hand either at home if I'm in the car especially if I'm in the car I've got to have something to you know drink and I just need to make that switch to need to make it and stay on water it's just hard I can do good for a while and then you know I kind of start falling off of it because I just don't like it that much.   Pim  44:20 So what about if you only have water in your car? That's gonna be good but   Roy Barker  44:25 no that's what I've that's what I've done before is just said look, no, you know, no more soda pops or anything like that. You just have to have waters the only choice and it's, it works. It's just disappointing.   Pim  44:41 Yeah, and that's where you can work on the cravings and just allowing them to be there like this. No big deal. Actually, why do I need that? But if you feel like I you just kind of slowly want to wean off. You could just maybe decide that if I'm going to drink a can of soda I need to before I'm allowed to do that I need to drink the equivalent amount of water. Yeah. So you drink the water first and then you get your soda?   Roy Barker  45:05 Yeah, yeah, I like that. Definitely need to do that and do that with coffee in the morning, too. You know, I, I'm, I'm just all over the place, I'll get in a good run, and you know, like, get up and drink a bottle of water. First thing in the morning, before we have the coffee. And then, you know, I think we'd actually tried that for a while was to, you know, have a cup of coffee and then have a bottle of water have half a bottle in between. So just but again, this is the bigger, you know, issue with me is the consistency because I can do that for a day or two, maybe even a week or two. It's the week, you know, it's the week six 810 12. You know, those those, that's what I just seem to struggle with so much. I mean, when I it's not like I can just fall off the wagon. I mean, I fall off and get run over by the thing.   Pim  46:01 I know a few people like that. So then you have to ask yourself, what is happening when you're falling off? Like, why does that happen?   Roy Barker  46:12 Yeah, you know,   Terry  46:13 dress,   Roy Barker  46:14 yeah, probably that build up of just stuff. And, you know, that's, to be honest, I guess we're gonna be honest here. We'll put it all out there, even though we're kind of over on time, but it's, you know, I have been searching for, you know, what is going on? Because I can tell you, I could write a book on how to do this stuff. I know how to do it. I don't know how to do it, right. But I just don't. Or we do it good for a week, you know, I think we can easily make what, two, three weeks, we'll do very well. And then stop. I mean, it's and it's not always bad stuff. I mean, like, you know, at the end of the year, we were doing good. Really good. And then Terry was gone for about two or three weeks, it just kind of upset the rhythm of things. So it was easier for me to, you know, swing by the hamburger place and get a hamburger because I don't cook. So anyway, it just kind of upset the rhythm, you know, then I fall off and it's not her fault. Please don't take it that I'm   Terry  47:19 never leaving.   Roy Barker  47:22 I'm not blaming her. I'm just saying it's a it's an upset and the pattern, the rhythm. And then. And then I don't know, I think other thing, other times it's been that things just seem to build up. It's almost like, maybe the not having the stuff is what builds up that pressure to where you just have to go like get something to eat, you know?   Terry  47:44 Yeah. And I'll try to, you know, not bring, not bring home, anything snacky you know, just Whole Foods, especially with us trying to do this plant based diet. Just try not to try not to and of course, one of the first things that I'm asked when I come home, got anything snacky   Roy Barker  48:07 you know, I go up or unload the groceries or I can look through the   Terry  48:12 truth comes out. And Daddy, we're being chivalrous.   Roy Barker  48:19 I want to see want to see what, what goodies. Yes. It's   Pim  48:27 sorry. No, no, no. But that's probably because you're using willpower to not do it. So what I was saying that when we suppressing your cravings with willpower, they're going to come back with a vengeance. And that happens to everyone. So if you imagine like trying to, if you had like a beach ball or something, you're trying to push it on the water, if you let go of that, it's just going to explode and come back up. And that is exactly what is happening. When you're like, No, I'm not gonna have I'm not gonna have that I'm not allowed to have that. I'm not not not not. But instead actually do the thing that I told you. What, what, what's the trigger? What was I thinking? And how does that feel in my body if you write that down. So I like having two commitments that one of them is to plan 24 hours ahead. And the other one is to always write down everything that with regards to your cravings. And me included and pretty much all my clients have a resistance to writing it down. We do it three times. And then we think I can do that in my head and then never works. Now, you really need to actually have pen and paper write it down so that you can look at it for some reason it works. But if you try to do it in your head, it's like whatever. And it doesn't really work.   Roy Barker  49:42 Well now be good time for me to start that because, you know, journaling is the same way, you know, over the years I have fits and starts with doing it and this time, you know, I think it's been three months pretty much Yeah, you've been really good. I've been consistent at least getting a page down. So now I'm not be the time to to try that again.   Terry  50:02 And while you're I mean, we've been incorporated meditation and to some everything that we've been doing over I don't know how long a month month, five weeks   Pim  50:13 looks good. But the thing is that it doesn't need to take you long it takes a minute. You just write down. This is what happens. I ate dinner. I was thinking I need to have something. I felt salivation in my jaw. Five seconds later, the craving was gone. Let's say it doesn't have to be complicated. It's super simple. You just need to get it.   Roy Barker  50:41 Right it mine's gonna be had dinner. And why can't I talk? tyrian to go into the ice cream. Cheese.   Terry  50:50 Do you think we need to go down and get some ice cream or chocolate bar? Do you need a chocolate bar? I'll go get you one.   Roy Barker  50:59 Good, good. It was, I guess was it Friday night? Thursday or Friday night. I was just like, dead. And I was like, let's get an ice cream. And she's like, let's just think about that for a little bit. And she never said no. But she finally pushed me off until it's like once bedtime now it's like   Pim  51:19 well done. Yeah.   Terry  51:21 I'm not always like that. Because I can cave with. With the best mom, you know?   Pim  51:27 I'm sure most people do. Yeah. Yeah.   Roy Barker  51:31 Well, we're gonna try that we're gonna, we're gonna plan. And I like that. Nothing. We're gonna play in 24 hours. So it's not that we can't have something. It's just if we really want it. It'll be on tomorrow's menu. Yeah, and write down those feelings that are around when those cravings really pop up.   Pim  51:50 Yeah. Awesome.   Roy Barker  51:53 That's a great idea. All right, I can commit to that. I can commit. Good.   Terry  51:57 Thank you.   Pim  52:00 I love helping people with this. It's so simple. And still we have so much resistance actually doing it. So it's not easy to achieve. But it's really simple to do. Yeah.   Roy Barker  52:10 What do you have any other any other tips you want to leave on? No, we're way long. But do you have any other tips you want to leave us with? Before we get out of here   Pim  52:18 might just if you are struggling with you know, emotional eating or any thing of that kind, the first step is always to be aware of what's going on. So start kind of being honest with yourself about what's going on in your head, and try to find those thoughts. Because sometimes we don't even we're not even aware that we have them. And they never fancy. It's just like, I want chocolate. So what's that? Yeah, we don't know why we happen. We just happen. It's our brain is just trying to get us into it. So start there. And then take the next step from there.   Roy Barker  52:53 Okay, good advice. So do you have a Is there a tool or a habit that you use in your daily life, it could be professional or personal, it's just something that you do that adds a lot of value to your day.   Pim  53:09 My best tool is what I just taught you actually, that adds a lot of value. Because when you can, when you're not emotionally engaging in those cravings, you, you have a different focus, and you get so much more energy and you get so much more done, because you can focus on what you're doing, rather than thinking about food. 24 seven. So that's actually my best tip. I've tried, you know, with morning journaling, breathing exercises, all those kind of things that might help. But in the end of the day, if I have food cravings and thinking about food all day long, I'm so inefficient.   Roy Barker  53:47 Yeah, you know, I think the breathing you bring up too, because we just talked to somebody the other day, this was more about stress management. But that's another thing I think it might be a good thing to try is when you really have those cravings, just to step back and take a you know, two or three deep breaths before you write it down. Because that's something I'm finding with them. The more I get into meditation, it's that breathing in the control of that it just for me, personally, it's very grounding, and kind of read centers made to get, I guess, to get my mind right and start thinking about, you know, the way I need to be thinking and not be all emotional or crazy about stuff. So   Pim  54:29 yeah, it allows you to take a step back and use your rational part of the brain to actually engage. So that's awesome. Our reptilian brain must be huge. Not really. Like programs everything and then   Roy Barker  54:46 place it on repeat. It must outrank my other party. I don't know. I'll have to get it under control. All right, you can tell everybody you know Who do you like to work? With How can you help them? And then of course, how can they reach out and get a hold of you?   Pim  55:05 Okay, so typically, I'm actually working with people who wants to be on a low carb diet, but this struggle to stay on track because of cravings. And usually they've been doing this for years before they come to me, because we are optimists. And we think that we can do it when we're going to crack it the next time, the next, etc. But that doesn't happen. So I work with both type two diabetics now, and people who are not type two, so I'm actually working with both. But if you're a type two diabetic, we always start with the diet and start with that. And then we move on to, you know, working on the mindset or the the mind work to rewire your brain so that you don't respond to the cravings that way. And that's, that's what I see that's, that's where everyone fails, no matter what diet you're on, you will fail if you are an emotional eater, if you're a food addict, and if you respond to these cravings, and that's 90% of the population. So if you have ever thought failed a diet you are going to have to work on, if you want to change your diet. If you happen to eat the way you do, then God bless you. And I hope that you're doing well with what you're eating. And so yeah, um, any sort of food addiction, I don't work with people who have like binge eating disorders, and that's kind of psychological thing on more, I'm a coach. So I'm working with people who want to change. And even you might think that you can't do it. Like me, I never thought I can do it. But I'm actually in control. Now. I'm not 100% sugar free myself, yet. I'm still working on my mindset a bit to get there. But I have come such a long way. And it's so rewarding to be with help others and some of my clients, I think they're much better than me. But there you go. So yeah. If you want to kind of discuss with me whether you want my help, or just want to ask something, and whether I can help you with like a specific condition, or whatever it is, is probably best if you want to book in for a free call with me. And you can do that at smart diabetics academy.com/call. And if you just have a small question for me, you can send me an email at Pim@smartdiabeticsacademy.com, or I also have a Facebook group for diabetics. I'm gonna admit I'm not super active. I'm there. I'm there every week, I do answer every question. But I might not check in every day and the group is still kind of small. But if you want to come in there, you want to ask questions, I will answer them. So you can find me there as well. And that smart diabetics academy.com/Facebook, super simple.   Terry  57:51 It's hard to keep up with all that. Social media media.   Pim  57:55 Yeah, I prefer to speak to people because if I have five minutes with someone, I can help you more than I can help someone one, you know, during an hour trying to make it in text on Facebook or something. It's, it's, it's a very, very weird way of communicating. When you're working, especially when you're working with emotions, you need to kind of speak to someone and see their reaction and kind of throw that ball back and forth a bit. So   Roy Barker  58:22 it's not that I like that approach to I'm like you I'd rather talk and Well, most issues, pick up the phone, get it done, like, back and forth. Yeah, yeah.   Pim  58:32 It's so much more efficient. So even if you don't, I mean, I really do want to help like everyone. So even if you think I may maybe not help pay for a coach or whatever, if you still think, you know, I might be able to help you in 10 minutes book, a call is fine. Okay, it doesn't matter. You don't, you're not signing up for anything. It's just, if I can talk to you for 10 minutes and make a difference. I'm happy. And I have had clients like that. Even a guy he came back after six months. And he said, You know how we talked before. And I couldn't get a handle on this. After we spoke, I haven't touched sugar or bread at all. And I don't know what happened during those 14 minutes that we spoke, something clicked and he just he could just do it on its own. And in that case, you wouldn't even have needed me. And I know that he couldn't hire me at a time because he was about to lose his job. But then he came back and he just said, Hey, do you have paper? I'm gonna give you $50 Okay, thank you. Sometimes you just eat, you know, all you need is half an hour. And that can actually change your life or you don't need a coach ongoingly so   Roy Barker  59:41 that's another great example of paying it forward and just put it out there and it comes back to you. So yeah, I appreciate that.   Pim  59:48 Very much. Awesome. I mean, I appreciate his $150 coming into my account, sure, but even more so just that he got back to me and he let me know that actually This conversation that we had, it changed my life. And that's like, I get goosebumps all over my arms when I hear like, Oh my god, I did it. Yeah, without doing much. He just needed that little switch in his brain. And that's so awesome.   Terry  1:00:14 Well, that was a lot. Yeah, that was a lot.   Roy Barker  1:00:16 Yeah. All right. Thank you so much for taking time out of your day. And we'll be sure to include all the websites and everything in the show notes. But yeah, y'all reach out to him. If you need some help, we're going to take her advice. She's a good role model for us. So we're gonna try the journaling and the scheduling, and see what kind of a difference we do it.   Terry  1:00:39 We will report back. Yep.   Pim  1:00:41 Thank you so much. I'm pleased to report back and reach out if you need any more support or help in that regard. And I'll be happy to talk if we're so appreciative. We really appreciate it.   Roy Barker  1:00:52 Yeah. Thanks. Well, that's gonna do it for another episode of Feeding Fatty Of course, I am Roy. You can find us at www.feedingfatty.com. We're on all the major podcast platforms as well as all the major social media platforms. video of this interview will go up on our YouTube channel when we release it as well. So until next time, take care of yourself and take care of those around you   www.smartdiabeticsacademy.com www.feedingfatty.com

Is Intermittent Fasting A Good Idea For Diabetics? There Are Two Sides To The Story with Terry and Roy There are two sides to every story. Of course Feeding Fatty suggests you do your own research and always seek out medical professionals before starting new routines or programs. Intermittent fasting has worked for some and may not be the best for others. Intermittent fasting may help control inflammation & may even lower the risk of heart disease type two diabetes & some cancers. About Terry and Roy After years of weight, health and fitness challenges, Roy Barker and Terry Mallozzi made a commitment to changing their eating habits. And implementing realistic fitness goals for them. They chronicle their journey for health on the Feeding Fatty Podcast speaking to experts about related aspects of health challenges (type 2 diabetes, hyperthyroidism, hypothyroidism), losing weight (need to) and staying positive (easier said than done). Little did they know it's not just counting calories and cutting out sweets www.feedingfatty.com   Full Transcript Below Is Intermittent Fasting A Good Idea For Diabetics There Are Two Sides To The Story with Terry and Roy 00:00:15 Roy Hello and welcome to another episode of Feeding Fatty. This is Roy, of course we are the podcast that Chronicles our journey through eating, trying to eat, right, eat more healthful, more thoughtful eating, trying to get out, move every day and also mindset. It's funny, I think as we go through this in the beginning, it was more about what were eating and I think we have shifted a lot of this, more to mindset just with the realization that to, in order to make sustainable change, we have to get our minds right. And to be ready. And, 00:00:50 Terry All signs were pointing to the mindset, every time we thought, okay, well, we're going to try this other, we'll do it for a day or two or a week or whatever. Then, got to figure out what's what is sustainable for us. 00:01:05 Roy So, today we wanted to talk about diabetes. We release our, interview episodes with professionals and others stories in the industry. On Tuesdays on Thursdays, we've kind of been focusing a lot on diabetes because I struggle with that and, trying to keep my sugars in control and it's very difficult, especially the older you get and the more sedentary you are. So, anyway, we found a good article. I'll let you start into it if you want there. Yeah. This. 00:01:35 Terry From KSAT, it's the, at an ABC affiliate in San Antonio and they, it was an article just said is intermittent fasting, right for you. We've been seeing a lot that intermittent fasting could be good for people with diabetes. It might be a positive thing for them to help them reverse it because that it is reversible, but you have to eat your way to it, Right. I don't. 00:02:08 Roy Know. It's asked your way to it. Yeah. I think this article brings up some questions and again, before we go too far, we are not doctors. We don't pretend to be, we don't IX dispense advice. We always ask, that if you're going to start something new or different, go to your doctor, go to a nutritionist or a registered nutritionist, find somebody that's really trained for this because we're not, we have, we've been trying this intermittent fasting, not, I don't know, for the last few months it seemed more or less, and we've had varied results. I, at the very beginning, it was, my sugars were a lot more stable. Here lately, they've been way high and much more out of control. I don't know if it's some other stuff, I know there was one, a specific piece of food that I was eating that I thought was, no to low carbs and was actually pretty high in them. 00:03:11 Roy That was just a mistake that I had made. But, reading through this, because we've heard evidence from a lot of people that the fasting is good because it lets our body have time to recover, 00:03:24 Terry Digest and do what it needs to mechanically, ? And it counts, I mean the hours count while you're sleeping. So it's not as high. It's not as bad as it sounds, but if, we go from like 7:00 PM at night until noon the next day, right there, 00:03:43 Roy There's some people that just do from seven at night to seven in the morning. That's where a doctor I think could help you kind of dial in what's right for you. But, the thing is like your body is always working to digest. The other part of that's good, I think is like, I'm a night eater. After seven o'clock, it's good for me to be done instead of, like nine, 10 o'clock instead of looking for a snack or wanting to go, get an ice cream cone or something like that, you're just done and let your body kind of, have it, give it a break where it's not always digesting your food. Anyway, as we read through this story, it says that, and this is a quote, this is from a M K sat.com, which is a San Antonio, when you say ABC news outlet. Right. It's, I think they're quoting Tisha Calvo with consumer reports. 00:04:43 Roy It just says that when done in a healthful way, intermittent fasting can help control inflammation and may even lower the risk of heart disease type two diabetes and some cancers. Okay. Which that's great. This is what we have heard, over and over that it can be helpful. The inflammation has gotten to, it's kind of the root of all evil. It seems like in our bodies, when we talk about cancer and other heart disease and things like that. In the very next paragraph, it says intermittent fasting isn't for everyone. It could be too extreme for older adults, people with diabetes and those who take medications at certain times. Anyway, it just kinda left us, wondering, if the, in the top part about inflammation, if they're talking about like before you actually become a diabetic, if you do some fasting, maybe you can help that. Or, maybe it's just certain people with diabetes. 00:05:45 Roy I don't know. Anyway, it's a little contradicting, so we're going to have to do a little more research on this to see what's up. But, it does say that, to be sure and eat plenty of, protein and fiber during the day, if you are going to fast eat it lists fruit, oatmeal, cottage, cheese, things like that. That'll help keep you satisfied, from through that period, because it, depending on what you're doing, if you can get on a normal schedule, what I would call normal for me, where, we could be done and go to bed at nine or nine 30, it doesn't affect me as bad. When I'm up late and having to work and do stuff, then that's when I really, have those cravings or that desire is, like maybe 10 o'clock. It's kind of interesting for me, because then it gets back to sleep. 00:06:44 Roy I think sleep is catalyst for me to really start a lot of bad things happening. And this is definitely one of them. 00:06:52 Terry Try. And, you have some there, I know you need many more hours in the day to complete everything. Everybody could use a few more hours, but, your body just, you're so tired and your eyes are burning and you're trying to do everything you can just to make sure that you stay up. It's not as simple as just saying, yeah, I need to be done at seven, but it, because when eight o'clock comes around nine o'clock, 10 o'clock and 12, and you're still up. I mean, maybe that's just telling you got to go, you have to go sleep because sleep is so important too. 00:07:30 Roy Yeah. She mentions here too, that, he had an early dinner between 6:00 PM and 8:00 PM. Late night, eating has been linked to greater risk of obesity, type two diabetes and heart disease. Again, and they suggest, cutting your dinners down and trying to do about 600 calories and eat more veggies, dinner for dinner because, when you go out to eat or even sometimes when we cook at home, you'd be surprised when you really add up your calories. I mean, you can do 800 to a thousand calories. Very, very easy. That's not even counting dessert. 00:08:08 Terry No. When you add like toppings and dressings and sauces and all that stuff and the salt, when you add all that stuff, it changes the dynamics of your food. Right. So helps with inflammation. Right. Right. I mean, I don't know. I don't know what I was going to say. Sorry. 00:08:32 Roy Oh, that's the other thing too. We pulled another article. This is from, the express, which I think this is a UK publication, but it's just, it was, actually talking about the, five fruits that can raise your blood sugar. And, it was an interesting list. Watermelon, one of my favorite, the first one, but, it's kind of, to me, it was obvious because it has such a sweet taste to it. Watermelons, pumpkin pineapple, which I was surprised, fruit juice, and then dried fruits again, dried fruits, use, I've been using them in my snacks, eat a little dried fruit, nuts thinking I was doing a good thing, but here again, I may have to recheck that if it's got they refer back to these, have a high G which is the, 00:09:27 Terry Index. Yeah. This is from what is it cure? I lost it. Curl, curl life. Yeah. Anyway, and the GI is a rating system for foods containing carbs. Did you already say that? No. 00:09:44 Roy No, no, that's fine. Yeah. And it just, it's. 00:09:47 Terry Just how quickly each one affects your blood sugar level, all of that. Making sure that you're not metabolized metabolizing too many, carb grams, they list, they also listed, yeah. The worst. I'm sorry. The best fruits. Okay. 00:10:10 Roy I didn't see that. What, what are those? 00:10:13 Terry Okay. Oh, here they are. Okay. Yeah. Go ahead. Fruits for diabetics to consume that top 10 fruits, blackberries, oranges, strawberries, avocados. Now because of fruit, I thought it was a vegetable. Well, why I don't see tomato is on here. Isn't tomatoes of fruit also, sour, cherries. Okay. Not sweet ones. All right. Plums, grapefruit, pears, apples, nectarines peaches, bananas, and blueberries. CNN. 00:10:49 Roy Interesting about the bananas being on there because I thought that they were one of the higher carbs and maybe there's enough fiber in it that it's got that slower release, but that's good news for me. Cause I like bananas. We typically eat a lot of the blueberries and a lot of the, blackberries, which I like those in small doses. I think people, sometime there are people that talk about, eating fruit because it's natural, won't hurt you, but fruit as a lot of, natural sugars in them. For us diabetics, we still have to pay attention to that. Just be careful when, and I, I try to eat mine earlier in the day just to give me chance to work it off versus, eating them late at night and then going to bed. It'll usually cause me a bump in the morning when I wake up. 00:11:41 Terry Right. Well, and this article also said, in addition to eating the lower GI foods, that exercise can help keep your blood sugar levels under control and we've. Yep. And. 00:11:54 Roy It does, it helps me, to try to get out after a meal and walk, if I can get on a good walk and schedule, I think that's been a bad thing about this pandemic is I have become very sedentary, more than usual, I have to set for my job and we set for, doing through our podcast a lot, but it just, it's not been a good thing. It's been great in some respects, but it's not been for that part. I think it's my, movement has not been as good as it should. 00:12:26 Terry Be, but you are taking proactive steps and you did get a new Fitbit, like yeah. Did you know? And I really. 00:12:33 Roy Love this. I, I came off my, I watch iPhone, whatever it is, apple watch kinda crashed on me and I didn't use all the functions, the talking or texting and music controls, I just didn't use all that stuff. It went, I actually went back to Fitbit than I'd had. I had a Fitbit prior to that and when it gave up, that's when I went to the apple watch, but I'm happy to be back with the Fitbit because it's got a prompter in apple may have it, but this one here is just a better prompt to get up and walk 250 steps every hour during your waking hours. Those add up, excuse me, after, a day. Yeah. When we, but when we go walk at night, instead of starting with zero, because people don't, I think if you don't work from home and don't stay at home a lot, it may be hard to fathom this, but if I don't make an effort, I mean, I can do three to 500 steps a day. 00:13:41 Roy That's all, coming from the bedroom to the office, to the kitchen, to the office and back to the bedroom, it's not that many. So, but this watch what it does. It kind of prompts me through the day. In the evening, when we go walk and I've got 2,500 or more steps already in, so I think it's a great thing. That the other thing it helps me through the day to get up and get moving. 00:14:06 Terry Yeah. Well, and the dogs really like it cause you psych them out thinking that they're going somewhere, but they have to wait because we can't take them out yet. But you do. I mean, you do a good job. You just have to remember to put that on, put that Fitbit on and do it. 00:14:26 Roy Yeah. Yeah. I think it's been, the, you don't have to do everything at once. Sometimes there's a misconception that we have to do everything all at one time and you really don't, those incremental steps that you take all through the day at the end of the day, they all add up and they all count. And, I'm the worst for when I go to the gym, I love to stay there and do of everything. The, the cardio get on some weights, I used to go to a place that had a punching bag that, you could go do that. I love to go do all that, and then you end up, like you said, being there for two or three hours, but then it becomes a discouragement because now, instead of running there for 15 or 20 minutes, it's like, Ugh, if I can't go do everything, I want stay there for a couple hours and I just don't go. 00:15:17 Roy Anyway, so you kind of have to get over that, whatever you go and do. The other thing about that, I was kind of noticing, we talked about tonight is that if I am up in busy, if I'm outside working, I don't really eat as bad as if I'm in the house. It seemed like if it's within arm's reach, it's much easier. So, sometimes just, kind of jokingly say the, going to the gym is its own thing for sure. The, the kind of the by-product is when you're gone and when you're there, you're not eating. So, it kind of helps you in that respect as well. That's kind of a, something that I know that is, I don't know if it's a trigger or just an observation that, if I'm staying close to the house, I tend to eat worse than if I'm out running around doing stuff. 00:16:08 Roy Yeah. 00:16:09 Terry That's probably, got something to say with who's going to the grocery store and stock in the cabinet. So, that could be a harder thing to, partake in if I wasn't so weak and got the chunky stuff, sorry, whoops. You're out at I'm out. Although I got some really good stuff this last time is it's been interesting. Deals have been interesting for sure, 00:16:42 Roy We're going to plug through, we're going to make it, and we're going to try to be more active. We're going to try and find out a little more about this fasting, the intermittent fasting to see. I would really like to, kind of figure that out because to be honest, it's one, breakfast is my meal and, that's always had always been the meal that we cook the most and the biggest every weekend. It's tough for me to be done with that. The other thing I think we've mixed up is instead of eating, maybe doing a smoothie, for breakfast, first thing to say, 00:17:20 Terry Right. I did, hold on. I did just pull up another article that said, the biggest downside to intermittent fasting for people with type two is the danger of hypoglycemia or low blood sugar. For this reason, it's recommended that they consult with their nutritionist and doctor to monitor their sugars. So. 00:17:47 Roy Never been a problem. I had mine are plenty high, a struggle trying to just keep them down. Like we said, go see a doctor. If you're going to start something like this. It's, it's always good just to make sure what advice they've got for you individually, because there may be other health factors that you have that your next door neighbor doesn't have. It's always good to let your doctor tell you specifically. 00:18:13 Terry Yeah, for sure. 00:18:15 Roy All alright. You got, you got anything else before we get outta here? 00:18:19 Terry Nope, not that, Nope. All right. 00:18:23 Roy Well, again, we appreciate the listeners. Like, I said, we're going to try to, stay more diabetes focused since that's definitely what I struggle with and, trying to release those on our Thursday with our guests on Tuesdays. We, we've got some great guests coming up, had some good interviews, this the last few days. Then, we've got a lot of great content already out there. Just, would suggest to, look back through some of the episodes. See if you can find one that resonates with you've had some great people on and got a lot of great, more common. So we're excited about that. Anyway, until next time, I'm your host. Roy, you can find us at www.feedingfatty.com. We're also on all the major podcast platforms, tune Stitcher, Google, Spotify. If we're not a one that she listened to, please reach out. We'd love to get you added or get the one that you use added. 00:19:23 Roy We're also in all the major social media networks, probably hang out on Instagram more than any place else. A video recording of this episode will also go up when it goes live on YouTube. If you are a provider of some type in the health wellness, mindset, the area, give us a reach out. We'd love to talk to you about being a guest. Also, if you've got a great story about, overcoming some obstacles, what you've done to get healthy, what you've done to help change your mind, reach out. We'd love to have you on as a guest until next time, take care of yourself and take care of your health.   www.feedingfatty.com  

Diabetics Need To Pay Careful Attention To Sleep Habits and Sleep Issues with Terry and Roy There was a sleep study released last week that found if you have diabetes and don't sleep well are at an 87% greater risk of dying within the nine-year study period than those that didn't have diabetes. There was a question of correlation, does poor sleep lead to diabetes or does diabetes lead to poor sleep. Either way, sleep is an important factor in our all-around health. About Terry and Roy After years of weight, health and fitness challenges, Roy Barker and Terry Mallozzi made a commitment to changing their eating habits. And implementing realistic fitness goals for them. They chronicle their journey for health on the Feeding Fatty Podcast speaking to experts about related aspects of health challenges (type 2 diabetes, hyperthyroidism, hypothyroidism), losing weight (need to) and staying positive (easier said than done). Little did they know it's not just counting calories and cutting out sweets www.feedingfatty.com Full Transcript Below Diabetics Need To Pay Careful Attention To Sleep Habits and Sleep Issues with Terry and Roy 00:00:13 Roy Hello and welcome to another episode of feeding fatty. I'm your host, Roy tearing. This, program we want to, what we try to do is talk about our journey through our wellness. That includes, how we eat, what we eat, not necessarily being on a diet, but our diet in general, we talk about exercise mindset, just a lot of things that are related to, our health and wellness and just living a better life for us. So, w w we usually have guests on as well, it's about our journey. We talk about some personal issues, but we also have guests that are professionals in the space. Typically we have them on Tuesdays on our Thursday release. We usually do our, something more personal what's going on in our life. Also we've kind of made a decision to, be more, be a little more candid about diabetes and be, do a lot more focus on, current issues or things that are going on with the diabetes, or just delivering information on our Thursday. 00:01:19 Roy That'll kind of be our focus for some time anyway, we may change to, something else later on, but we want to go for this because, I know it's been no secret that I suffer from type two diabetes. Most of that's because of the weight I carry around my belly and then also, just poor eating habits. Something that definitely needs to be discussed, not only for my health, but I'm sure there are a lot of people out there that struggle just the same as I do, because I love to eat. I love food. I love all kinds of food. Unfortunately, some of the food that I love most garlic bread, all the sweets. 00:02:00 Terry And things like that. Those are. 00:02:02 Roy All the worst things for. Anyway, we're going to kind of come on. I think another thing, we'd been talking about this the last few weeks, but then, we've had some poor eating habits that, we've been eating out a lot. It seems like, and on the run and celebrations, coming out of COVID, everybody wants to go out to eat or, get together and eat. Anyway, there's just been a lot of things going on and, my dad, my diabetic readings the last week, or so were terrible. I mean, they were extreme and something I've never seen before. Anyway, it just sparked us to say, look, we need to probably talk about this more, not only to help ourselves, but maybe we can help somebody else out there. 00:02:48 Terry Oh yeah, for sure. I mean the more information we can help put out there just for discussion, because we are not the professionals, we're not medical, we're not professionals. We're just talking about. 00:03:03 Roy Yeah. That's something we need to always get out of the way. When we talk about this, as we are not medical professionals, we're not researchers, we're delivering our personal opinions and things that we read. We always tell you to seek out your own medical, your own physician or your own medical advisors to find out what's best with you. Also, the, your dietician people like seek out your professional because every individual situation is different. It's not, we're not all the same, but we just hear our own research. 00:03:34 Terry I mean, google yourself. Don't get way too involved with Dr. Google, but, just do your own research. However you do that, do it. 00:03:45 Roy Well in that way, too, because we still think, even with your own research, you need to seek out a medical professional, but at least you walk in armed with things that you could talk about. I mean, there's, and they may say, nah, that's not for you, or that's not a good thing. Or there's the side effects. There could be a lot of issues, but at least it's dialogue, which that's how we solve problems is talking about it. Our medical professionals are very smart, but they don't necessarily keep up on every new and different thing that's coming out as much as they would love to try to. There's just so many things that are coming at them all the time. So anyway, it's a good conversation starter. 00:04:25 Terry Yeah. We, do, we want to get started with this? 00:04:29 Terry Go ahead. Okay. So, 00:04:31 Terry There was a study released this past week that said people with diabetes who have trouble falling or staying asleep, or 87% more likely to die of any case what? Yeah. Yeah. I'm sorry to die prematurely. 00:04:51 Terry If they have both diabetes had diabetes and sleep disruption, correct. Yeah. Yeah. Sorry. 00:04:58 Terry Yeah, so that is, I just want to go to sleep. Yeah. I don't have diabetes that I know of, but I'm good. 00:05:09 Roy Yeah. What, it's kinda like a triangle is the best way we talked about this earlier is that kind of at the top of that triangle is being overweight. The, if you go down the, to the left side, that bottom part would be, diabetes. If you kind of go over to that right part corner of the triangle, that would be, sleep disruption in this part. What they're saying is, and they don't really know. I think some, another researcher not involved in the study actually asked the question. Do we have poor sleep because we have diabetes or do we have diabetes because we have poor sleep. I don't think they make that distinction. I think they're just saying that, if you're overweight and you go down that, then now all of a sudden your sleep and your diabetes are connected in some way. We have to be careful about that. 00:06:04 Roy And, I've, our pillars of what we want to do for our health, drink water, exercise, and sleep is important. We talk about this, I talk about my downfall is my sleep and where we've been the last month or so, for those listening, that we've had internet issues to the extreme, we finally got those worked out, we think. Then, we haven't, luckily we had some recordings that were backlogs, so were able to keep releasing, but the reality is it's been a real struggle and we haven't recorded or even scheduled anybody for probably a month now a month or more. So anyway, we're getting back into that. We're fixing to send out some taping invites, but, I meant. 00:06:54 Terry To, I'm sorry, I'm going to interrupt you. I meant to sh to forward you, this meme that I saw, it said, kids, families without internet service, and it was a photo of little house on the Prairie and all of them, it was hilarious. And I was thinking about it. It was like, okay, yeah, not a pioneer woman. I just want it when I want it. And when you don't have it. Oh my gosh. Yes. Yes. That's. 00:07:19 Roy Kind of been the way we've been little house on the Prairie for awhile, but the, I guess how that relates to the diabetes and sleep is that we've had to go to eating establishments that didn't serve the best quality of food for, our, what we way that we want to eat. Then, actually having to stay up later because of the travel or coming home and having difficulty in upload. I mean, the, my sleep pattern has just been way out of whack the last few weeks. Of course that is always to me, what starts the eating, because if I'm staying up late, that means that I want to eat late. I need, I feel, tired and depleted. I feel like if I can eat, I'll get a boost of energy and what works best for that is of course, sugary substances or, carbs, things like that. 00:08:10 Roy Bumps me up to, it's bad for the diabetes. It's bad for the weight, bad for diabetes, way bad for sleep. I mean, if you're eating right before you go to sleep, it's just, yeah. So, yeah. Then, even just getting four or five hours of sleep and trying to do that for weeks or days or weeks on end, it just, it is a negative for me. It, it starts a lot of things. Anyway, kind of figuring out this link between diabetes and sleep, it's very important and, there's so many reasons why we need to get our sleep. Also, we can relate our diabetes back to, the, I guess the instance of, Alzheimer's not going to say everybody that's got diabetes is going to get all timers, but I think there's a lot of research that's going on out there now saying that, Alzheimer's is kind of a type three diabetes. 00:09:06 Roy Typically, if you go into older age with the diabetic issue, you may have a higher chance of, having Alzheimer's. So all of this stuff is interrelated. It's interrelated with our wellness. We want to make sure that, we kind of get this information out, but personally that we do all we can do to get that good sleep cycle, get the exercise in, and then along with eating, right. We'll be able to, reduce the, that body weight. Also I feel like I sleep better when we've had exercise, the days that we're active and we're moving and trying to work it in, I feel like my sleep cycle is much better than just, if I'm sitting here at my desk all day, cause again, I've got me a new Fitbit. So I'm excited about that. I've had a, I had an iWatch for a long time and the thing just quit working. 00:10:06 Roy It quit updating and I couldn't get it connected, but I really I'm really like the Fitbit. I was disappointed in the iWatch, when I got it. Anyway, back to the Fitbit, it's got the reminder about taking the 2,250 steps every hour and then, I've just felt better. Those days when, we're out pushing in and getting our stuff done, I tend to come in and go right to sleep and sleep, on the, I've always been a fairly good sleep. Oh my. 00:10:35 Terry Gosh, you do sleep well. I am so jealous. You just like hit the pillow and within five minutes, you're done here. I am. I watched a movie after you went to sleep last night. So I didn't go to bed. I was in bed at 10 30, but I didn't go to bed sleep until 2:00 AM. Yeah. 00:10:53 Terry You just hit the pillow and you're done well, the. 00:10:55 Roy Show were watching, we actually had to turn it off because I think I made it through like five minutes, but I was exhausted. The problem is with that is, over the last three or four weeks, been averaging, five or six hours a night. And, and they're saying, 00:11:11 Terry They're saying, good sleep, they're referring to good sleep as seven hours, seven to nine hours, but seven hours for sure. 00:11:22 Roy It's where I try to be. That's the other thing, I'm not sure about the iWatch. I don't want to talk it down in this, but I will say that is one thing I'm liking about the Fitbit. It shows your sleep, and I'm not sure how accurate all this is, but, I was trying to find it. I keep meaning to wear. 00:11:44 Terry Mine. My apple watch when we sleep by forget, I'm too tired. And then I don't sleep. 00:11:53 Roy Yeah. Because my sleep scores, I think last Sunday, I guess we must've gone to bed early. I had like an 85. 00:11:59 Terry Oh yeah. I remember sleep score, but yeah. I was late to celebrate. And so then we, you know, my. 00:12:06 Roy Sleep score since then have all been in the sixties. And, so anyway, it's important. I think it's, for me personally, I will say it's important for a lot of factors, just my overall, doing analytical stuff. Being able to think critically being able to be in a decent mood, not letting some of the struggles, that we've had, compound and, be more upset about things that typically shouldn't be, but because you're so extremely tired and you're pressed for time and that this, technical issue we've run into is going to cost you more time. It just compounds to a point of craziness. So, but anyway, let's get back to the sleep study. I just wanted to reiterate that, how important I feel that sleep is for me personally. 00:12:54 Terry Oh yeah. They, it's just, it's a vicious cycle. I mean, it's you, so like type two diabetes, people who have type two diabetes tend to be overweight and may suffer from obstructive sleep apnea. They're predisposed to like kidney, issues and, neuropathy, just, everything is a vicious cycle. Everything just builds on to another thing. To where you can't even identify where it comes from. Right? 00:13:28 Roy Yeah. This is a part of this study, they, this wasn't just with diabetics. I think that what came out of it started as a sleep study as a secondary group, they kind of looked at the diabetic part, but this is just saying that for people, even without diabetes, they are 11% more likely to die within nine year followup than people without who slept well. The, if you're, even if you're not a diabetic and don't sleep well, you've gotten 11%, more likeliness to die within this. They did a nine year followup and that's what they found. So, it's important for everybody no matter who we are. And, again, I will say, I think that they've even started linking the sleeping issue to a prevalence of Alzheimer's as well. So, if we go into our older age, some of these things that we do in our younger age will catch up with us in our older age. 00:14:26 Roy And, there's the old saying that if I known I was going to live this long, I would take a lot better care of myself. That's another thing is that, we need to get this message out to start early because whatever you're doing in your younger adulthood, you will carry that into your older adulthood. And, there's just a cause. 00:14:45 Terry Effect, there's a cause and effect to everything. When you're younger, you are blazing new trails, you're reinventing wheels. You want to do it for yourself. That's the main thing you want to blaze your own path, ? Right. You know that we have a few years on us, some experience helps, but, you know, we're still learning, but now I'm more open to inviting in research from all different areas, friends, family, online, all of it. I would have been if I were younger, cause I was such a rebel anyway, I wanted to do it all myself. Right. 00:15:31 Roy Yeah. We just need to, just really take note that, a lot, there's a lot of scientific, there's a lot more good scientific information out there. So, and current, 00:15:41 Terry It's not like you have to reach for the insight encyclopedia, Britannica, however you say, I don't know we had all of those, but it wasn't Cray was as current as it was. We thought it was cool. We didn't have to go to the library cause we had it at home. Yeah. Right. 00:15:57 Roy Yeah. This just, again, kind of reiterating the point that I just found a caption in here and this information that we are talking to you about, it's we found this on CNN health, a lot of great places to go. And the, 00:16:11 Terry And the study and the study. 00:16:13 Terry Came out, on June, in June a journal of sleep in the journalist sleeper. 00:16:21 Roy Okay. It was actually, I'm just trying to find, oh, the, Christie, Kristin, 00:16:28 Terry Ken Knutson and E van Cotter. They did a study that was released just, well, that was released at the, in the us national library of medicine, the NIH. 00:16:42 Roy Yeah. They are neurology and preventive medicine at Northwestern university Feinberg school of medicine. We just want to give credit to, all these great professionals that are out there looking, but, they just said that, sleep is, it's important to, I was just looking here. It said that even regardless of the diabetes, that sleep is important. So anyway, yeah. So, what are things we can do? I think they talk about people that fall asleep and, there's the falling asleep issue. There's the waking up in the middle of the night and, really need to talk to a physician to try to get a handle on that. They have a lot of sleep studies that are going on that you can be involved with again, to find out what your individual situation is. Is it sleep apnea? Is it yeah. Your root cause. And then if. 00:17:42 Terry You, and if you have diabetes, treat your diabetes, for sure. I treat your diabetes. Right. You also need to take into effect that you're not sleeping well. 00:17:56 Roy Yeah. And we'll talk about this more. I'm sure. The only way you can treat your diabetes is to monitor it. I, I will say that I'm not the best that when I know I'm eating bad, I don't want to look at it cause I know what's going to be in bed, but the only way to really be able to manage it is to see, where are you at when you wake up? What does different types of foods do to you? So you can know, cause there, every people are affected differently by different types of foods. Some people may be, some diabetics may be able to eat something and it not have an effect. Some others, it blows them out of the water. That's why it's important, two hours after every meal to test to see, Hey, what did that do to me? Keep a record of it that way, Hey, I can eat this. 00:18:45 Roy One thing I can't do is, eat, even though, I try to stay under about 40 carbs a day. I can't eat all 40 at one meal. So, you have to spread those out, through the day, I try to be more carb heavy in the morning when I know I'm gonna, work off an exercise and then, or just, living through the day, I know I'll burn them off a little better, but then also the way that you pair different foods. Again, we'll talk about all this stuff more in future episodes, but also want to get this, the two people that we watched on YouTube that time about the eating. No, it was about the way that your, the, something about was being captured in your muscles. That was, I don't remember the whole deal, but it was about the insulin and the sugar. Yeah. We need to really get that information out because I thought those were two, respective individuals in the field and they were very good. 00:19:51 Roy They had some good, a good, both of them had good YouTube videos where they actually laid it out and showed you some good. Yeah, 00:19:58 Terry That'd be good to talk about. And, what I was also gonna mention is you in the past and correct me if I'm wrong in the past, you have taken your medication, your diabetes medication, like in the morning and at night, and now what are we doing? We doing it meal time. Yeah. Trying. 00:20:20 Roy To do it at meals. Yeah. I'll just see if there's a difference. I just don't think I've ever had much luck with the medication that I'm on. What we've tried to do is, what I've tried to do, look at some different research and, there's some people that say take it in the morning and at night. There's some that say, take it with a meal. So we I've moved to taking it. We haven't done that long enough to really see any, see what the effect, but trying to do it with that last meal of the day, especially to see since we don't, a lot of times we fast in the morning until lunch. So, I'll may take one just when we get up, just because, but, yeah, but the, yeah, I just have I've always felt like it really hasn't helped me that much. So, trying to move some things around and again, I just, I carry so much weight that is the biggest issue with me, even if, even when I eat clean, I can still test bad just because I carry so much. 00:21:27 Roy So working on that simple, yeah. It's way important. I need you around honey. I'm like, I don't like those high readings. All right. Anything else you want to talk about before we get out of here? No, just. 00:21:42 Terry How important sleep is to everybody, but I'm, just if you have diabetes, treat for sure, treat your diabetes, take your meds, get your readings, even though you don't want to know what they are, get them. Maybe something will click in to make you take measures to get to a better place. Right. You know, it's yeah. Sometimes we have to be scared. 00:22:10 Roy Into I'm scared into doing something. When you see some of those extremely high readings, and of course that can be a catalyst. 00:22:19 Terry Reality is just the reality setting in it just. 00:22:23 Roy Yeah. And all the damage. That's the thing is I, we need to really lay out the damage of diabetes because, somebody like myself, I've never been hampered by it much. I don't think I give it as much thought or as much consideration or revered as much as I should. Again, I think it's cumulative that, in the beginning stages, you probably don't have a lot, but as you'd let it progress. As you age, there are going to be ramifications for not dealing with it in a timely manner. Again, those are, those would be some good topics for some future episodes to say, what are some of the different, not only the people that the professionals, that we want them to see, but also some of the, what are the, yeah. What are the ramifications of not dealing with it? 00:23:16 Terry Yeah, because I mean, pre-planning is important in all aspects of your life, ? And if you just reality of taking the readings and not acting like you're Bulletproof, because we are aging, I'm aging. I'm not throwing. 00:23:35 Terry You under the bus, 00:23:37 Terry We don't need to wait until something drastic happens. We don't need to re we need to respond and react. 00:23:45 Terry Because it's too late. Then that's. 00:23:47 Roy The reality with this. Don't want to get too graphic, but if you have to lose a toe or a limb, you can't go back and say, okay, I'm going to get my mind right now, do it. Or if you damage your kidneys and then of course the Alzheimer's connection, all of that stuff, you just can't turn it back. It's not a do over it's. This is, this is life. Yeah. And it's done. So, all right, we look forward to bringing you more information on that, but for today, that's going to do it for me. Yeah. 00:24:16 Terry If you, if there's anything that you want to talk about specifically about diabetes, aging, whatever, please go to our Facebook group, go to our Instagram, please reach out. We'd love it. Yep. Yep. We're. 00:24:29 Roy On all the major platforms, social media platforms. We probably hang out, I would say on, probably Instagram more than any place is our preferred place. You can reach out there. We're on all the major podcast platforms, Google, iTunes, Stitcher, Spotify. We're not a one that she listened to reach out. We'd love to get on it and make it easier for you to listen to us. Our website, www.feedingfatty.com. Also, there's a fairly new logo that we just put up. We'd love to hear your comments. Terry designed that one herself. I think she did an awesome job. It looks great. Check us out, see what you think. And, yeah. We'd love to hear any comments about professionals in this industry that you would like to hear from your story. If you have a transformation story, we would love to hear that, just reach out. 00:25:26 Roy We'll see if we can, book a date to the table and if you're struggling, 00:25:29 Terry Come on. Let's, you know, it takes a village. 00:25:32 Roy Let's talk about it. Yeah. Cause we can, sometimes being there to support each other is what it's about or, being able to find the correct help. Always. We can see what we can do, but yeah, starting a discussion. That is the that's the first. Yep. That's the first point. With your medical professionals, not just us, but talk to a medical professional, registered dietician nutritionist. There's a lot of great professionals out there that can help. And, we have, if you haven't checked us out, go back and look at some of our past episodes. We have had some amazing guests and we've got some amazing ones lined up for the future that we can't wait to get out here. We'll try to be a little more regular on these Thursday releases, about what's going on with us. Not only that, but trying to focus on the diabetes for a while and see if we can get that going. 00:26:24 Roy Anyway, until next time I'm Roy Terry, www.feedingfatty.com  

Want to Rock Some Good Food? Pair With A Great Beverage and Even Better Music with Josh Kemble There is nothing better than good food, a good beverage, and great music. We talked to Josh about how he goes about pairing food, beverage, and music. Some times it can start with the music, something that might remind you of a trip you were on. Then of course there are the sides. What goes good with a brisket? Mac and Cheese? Is there a way to jazz it up some? Listen for more. About Josh K. “Yosh” or Chef JK. Proud Husbo and 3x Rad Dad. Exec Chef. Punk Rock. Beer and Wine Pairings. Podcast Host of The Family? Cast:  Food and Music Is Life, Yes? Spiritual Free Thinker. PMA. Expert level fluency in Movie Quotes and 3rd Grade Spanish. CA Teaching Credential Culinary Arts. Food Safety and Hospitality Management Exam Proctor. Restaurant, Event, and Strategic Planning Consultant. Usually hungry and or thirsty.    www.feedingfatty.com Full transcript Below Want to Rock Some Good Food Pair With A Great Beverage and Even Better Music with Josh Kemble Sat, 5/29 8:53AM • 56:01 SUMMARY KEYWORDS people, food, eat, pairings, pairing, music, punk rock, vegan, good, chef, big, beer, play, texas barbecue, diet, cook, fun, meat, based, called SPEAKERS Terry, Josh, Roy Barker Roy Barker  00:14 Hello, and welcome to another episode of feeding fatty. This is Roy. This is Terry. So we are the podcast that's chronicling our journey, my journey through wellness, trying to get healthy, lose some weight. And, you know we talk about what's going on in our life some and we also have guests from time to time and today is no different. We've got Josh Kemble with us, Terry, I'll let you introduce him. Terry  00:37 Yeah, Josh Kemble is an executive chef and credential teacher for the culinary arts. He specializes in pairings particularly pairing music and food and beverage. He's been singing in a punk rock band since he was 17. And has helped other bands and musicians write and record their songs. And he loves both industries. He hosts a podcast called family food and music is life. Yes. And they talk about they talk to people on both, either or both food service and music industries and how the two intersect. Josh, thank you for coming onto the show. We welcome you and are excited to talk to you about all these pairings with food and drink and all of that. Josh  01:26 Yeah, thanks for having me. I'm excited to be here. I was thinking as, as the intro music was going painting, we should have just jazz us up with some. Yeah, that'd be fun. Right? I liked that song, too. The one you had is pretty fun. Roy Barker  01:42 Yeah. Yeah, we try to find try to find something a little bit whimsical. But yeah, you also talk about I mean, I know your love for food and music kind of puts you in this space. But tell us a little bit number one about how you got here. 01:55 You know, Roy Barker  01:56 a lot of us in I think we've had this discussion prior that you know, it started out going to some wine tastings and wine pairings. And, you know, after about three, four is like, to me, my palates, not that delicate. So it all tasted the same. But I tell you where I had fun was with beer, because there's just so much beer out there now. But we didn't have that musical element. So I think it's the kind of cool, cool deal to think about not only the food and the drink, but also putting some good music with it. So how did you? How did you put all this together and end up here. Josh  02:34 Um, I think I think probably started when I was learning how to cook as a kid, with being my grandparents were always cooking in the kitchen. And they also always had music playing. Okay, so it's probably always just been, it's been a sensory, almost like a sensory pairing. But from when I was first learning how to cook. And there was also singing happening at the same time and dancing. all at the same time in the kitchen. Both of my grandparents, these are my Mexican grandparents. And I was always in the kitchen with them because I was always, you know, at their side. And my grandfather had a farm but you know, animals and stuff like that. So he was always there was always just music playing and no matter what they were doing, so the activity of life was always paired with music already. Yeah. And then you know, who would eat with music, we would go to parties, and there'd be music playing. So it was always just the sensory experience to have those things together. And I think if you go to those restaurants, any resume, or coffee shop, they're probably playing music. They're sure that there's a certain pattern that we're we're maybe not aware of, Roy Barker  03:38 I don't know. No, didn't even think about that. But you're right. Usually there's some little background music going on. Josh  03:47 Yeah, and if there's not, it's it's it. Maybe it's awkward. It's too quiet. You're gonna have to hear each other talk. Terry  03:52 And then you have everybody eating crunchy and down the street. Yeah. Yeah. scraping the forks, Josh  03:59 weights. Exactly. So. So it's a good thing to, I think to do it because also it's, it's a little bit fun. It's fun to do it together to kind of figure out what goes with what. So it's not just your average run of the mill tasting experience that most people have had at one point or another. Whether it's sipping wine or sipping coffee. One of my favorite ones that I've done recently was actually with the Texas bourbon company, garrison brothers, where they came out here and they did a they brought their big ol hat cowboy hat 10 gallon hats, and they were telling telling everyone how bourbon in Texas is made. And you know, we paired food with it. And they Yeah, it was just a good time. Awesome. Roy Barker  04:42 So where do you even start? I mean, like, you know, it doesn't matter if it's beer bourbon wine, but you start with the drink. Do you start with the food do you in and then how do you add music and on top of that Josh  04:58 sometimes it starts with the music actually. I just I think it depends on how you're inspired first. And whether it's if you hear something and you're like, oh, wow, this reminds me of taking a trip to Hawaii. And we went to this place and there was a, there was this band playing on the cliff side, and we were drinking these drinks or having this good food or even just having a good experience with the music. You say, I could imagine, like, relaxing in my backyard listening to this music, you know, having my favorite coffee in the morning or cocktail night or whatever the case may be whatever you do or don't enjoy. But so sometimes it starts with the music in that sense. And then sometimes it can be like the food experience. Well, you know, some people can't have peanut butter and jelly sandwich or cookies without a cold glass of milk. Like, there's automatic pairings that you you think are what's it called? You have to have them, it's a guarantee that you're gonna have milk. And if you're gonna have cookies, yeah, but it? I mean, it doesn't have to be like that, but it's good. If it is it makes friends. Yeah. Yeah, it makes sense to your brain growing up as mac and cheese, you know, certain things that go together, you know, they don't have to be that way. But it's just the way that it works. So you take that pairing, and you say, Can we do a different kind of cheese with the mac and cheese? Can we do a different kind of jelly, and so you start playing with it. And then you expand from there. And then you pair different kinds of, for examples, coffees with different breakfast foods or different excuse me different sandwiches with that milk, or you know, you can play around with whatever, yeah, take it from the experiences that you may or may not already know, Texas barbecue, everyone has this idea what that should or you know, should be, there's like the Bible of you know, Texas barbecue right there. And then you kind of do pairings based around that. So it's automatic, you know, if you want it to be, it just has to ask to make sense to some degree. But there also has to be a sense of showing the person enjoying your, your, your pairing, like why it works, because it's so crazy that it works. Yeah, it's always sometimes it's crazy. Roy Barker  07:04 Yeah, and I've got a good example of that we, like I said, we went I went used to go to a place that we did the wine pairings for a long time. And it just got boring. So the shift started doing the different beers. And one of the things that he took was he had, I don't like dark beer, I like light, lighter colored beer. But he took this dark vanilla beer, and he paired it with a chocolate. I mean, like a deep dark chocolate cupcake with sea salt on the top of it. And who I wouldn't have thought I would like that either. But it was amazing. When you had those two together, it just tasted, it changed the texture and the taste of both of them where the beer was actually good. And this chocolate cupcake, you know, because if I eat a cupcake by itself, it was way too chocolatey. And it just I don't like that much. So But anyway, I think it's just interesting, the way that the different taste kind of meld in our mouth to make something we probably wouldn't even enjoy to something we really like. Josh  08:06 Exactly, yeah, you might not like, like, like you said, it's not it's not about them separately, it's about them together, and they, they should elevate each other in your on your palate, your scent. And you kind of I kind of teach people when we're doing the pairings, it's I use it as a educational experience, too. So you're trying to use all five, maybe even six senses, when you're doing the pairing. So you got to look at your drink, and you're going to you're going to touch the glass and you're going to smell everything and taste everything, see everything, you're going to even listen, if it's a beard, you know, for the for the carbonation. So you want to make it a full sensory experience, so that it evokes everything from either your memories from the past that we're doing something that's like, say like a Girl Scout cookie pairing or, you know if it's something fun, or especially with Texas barbecue, because there's all the smoke and all the flavors of that just the inherent, you know, history of the being that we're trying to portray. On on the plate or on the menu. So we explain every dish, we explain every course every pairings I do it with I could do it with beverage maker, whether that's coffee, tea, liquor, whatever. Beer wine, like you said, I do love a good, there's some really good beers coming out of Texas these days. And so we've done some beer dinners with some of those beers as well. And it just has to the beer, the beverage and the food should elevate each other. And then you add music into that layer, another layer of sensory, you could say sensory overload to some degree, add another layer to that. And it's going to make the pairing experience that much more unique and memorable. And, you know, it could be the highlight of the menu if there's a perfect song with this perfect pairing or whatever, you know, like eggs can be can be really awesome. For some people. Some people like I didn't like that one. And maybe Maybe it was because they didn't like the way the music sounded with you know, whatever. Yeah, Terry  09:58 so it all has to Work together. So it should Yeah. So what kind of I'm very curious. I am old, old school punk rock. So I'm thinking, you know, remotes and the B 50. twos before love jack, you know? Yeah. So bands like that, you know, the clash, Sex Pistols, all of that. So what kind of what kind of food would go with punk rock? Josh  10:28 Oh, that's a really good question. So, so So my first experience with with the genre of punk was was the clash, you know, back then, I heard it on the radio, I think they started getting radio play in in California and like, 7980 Yeah, around there. When the I heard it on the radio, I was like, What is this and, and my uncle, he remodeled car redid cars. And we drove around cool looking old cars around around town and stuff like that. So he would restore old cars, and they had old stereos, but he would always get radio. And so we're cruising around, you know, cruising low red or cruising around the city, and the clash comes on. And so we're one of the only like, low rider cars cruising through not playing all these is playing the clash. And I'm like, What is this because I'm used to hearing other music coming out of history. He's like, Oh, that's punk rock, you know, this, this the bank of the clash, you know, because there wasn't a lot, there wasn't a lot of that on the radio. Right. And so I had already started associating kind of that, that music with, with, with my experiences in the in the Mexican culture. Because Because we are driving to a backyard barbecue, you know, we're we're gonna have a bunch of, you know, kardinya, salad steaks and tortillas and all this stuff. So I had already started doing some kind of, you know, not I wasn't trying to bury it, but I was already doing those pairings. So when I hear when I hear the clash, or some some of those older punk rock bands in my from my life, they were like, I learned about those bands a little bit later in my punk rock career, actually, after I really found out who the clash was, and what they stood for. And all this stuff started learning about, because they have a lot to say about government and politics, rebelling, and being yourself and, you know, speaking up for the lesser person and stuff like that. So I so in that vein of punk rock, I really latched on to that. And then the more you get into punk rock, ethos, and values and stuff like that, it's more like, Oh, we have a lot to learn as a society about major corporations and big food and small farms. And, you know, learning about like what Cesar Chavez did for the farmers in California, and what, what the heck, the class was actually talking about when they're talking about, you know, the stuff that they were talking about in England and coming to America and all this stuff. And I think that a good food pairing with punk rock would be anything that's kind of against the norm, anything against McDonald's, anything against mainstream food, or like, you know, like I said, corporate, like Tyson and Monsanto, and conagra and those kind of things. So, to me, being a punk rock chef, excuse me, is being able to make kind of make your own menu, and or play off of those things that people know, like I said, like, for example, a Big Mac, and you make it you make your own thing, you know, and that's punk rock, because you're taking the established, like Bailey's, you know, punk rock solid, like, anti establishment, right? You take the established, like, say, McDonald's, for example, I hate I hate given them shout out, or whatever company big corporation, but everyone knows McDonald's because they're worldwide. You take their food, and you make a play on it. We do a whole McDonald's inspired menu. And it's punk rock. It's, it's not the Big Mac, it's whatever we do, but it's like, you know, organic produce grass fed beef homemade buns, the way actually technically the way McDonald's started, as was like that. And then they started growing and growing, growing. So yeah, in the punk rock spirit of things, you know, how big do you how big do you can you get and still be punk rock, you know? or? Yeah, How big? How much can you grow without hurting yourself? Or your fans? or whatever, you know? Yeah. So to answer your question, it'd be any kind of food that's anti establishment is that I guess Terry  14:17 that makes tons of sense. Roy Barker  14:18 So you brought up something good memory is, you know, things that we relate to when that song was popular when we were younger and things. So like, when if you were going to start putting a menu together, do you? Do you kind of rely on that experience that you had to think about? Oh, well, you know, when I was listening to the class, we were going to the you know, the backyard barbecue, so that's pretty cool. Or do you think about now I've eaten this food before, and it kind of has that texture and flavor. It may go good with this and because that's what I don't really like. Like I said, my palate is not that deep. delicates I'm not the right guy to be talking about it, but Terry  15:03 not just everything. Roy Barker  15:06 But you know, thinking about just, you know, the different things that may even go together. And I guess that's even the probably the fun part of your job and getting to do that is you get I guess you do a lot of taste test and to see how this goes. And Josh  15:21 yeah, yeah, we call it a we call it quality control. Right? Yeah. Because, because also, because we're in we're here in San Diego, some people call it the craft beer capital of the world. And I have so many really good breweries and wineries around around my kitchen around my house around the county around the whole area. Right, right. So we want to figure out what tastes the best with what, right. So I mean, you can have an idea, like once you do the pairing, like like your friend did the pairing with that certain beer, and that certain cupcake, yeah. And you could do something like that again, and make a little bit different or use a little, little different. I mean, a different beer company that has a similar beer, and put it in there. But the memory, the memory, part of it is definitely a strong, a strong way to I mean, I think we eat with our memories sometimes. And we eat with our eyes first, as the saying that we've talked about in the kitchen, when we're when we're pleading the food all beautifully, or whatever. And if you have an experience at a restaurant, or a wedding or event or anything like that, I think and this, you can both correct me if I'm wrong, but more people talk about a negative experience with food than they do a positive. Yeah, it's Oh, my gosh, the food was, you know, or the one thing that you remember at a wedding, besides the actual marriage is the food. Yeah. You know, like if whether whether that's food I ever had, or Whoa, whoa, everybody got sick from the food? That's all we talked about. Roy Barker  16:52 Yeah, no. Well, there's so there's, there's a scientific evidence on that the people that have a bad experience will tell eight people and somebody just told me that that number up to 12. Now and if you have a good experience, you're lucky if you tell one person so yeah, definitely. The bed makes the rounds quicker. Josh  17:13 Exactly. Especially in the days now of Yelp. And other other Oh, you know tattletale websites or websites that are meant websites that were meant to help other businesses or have now just become like a complaining that a complaint forum rent, as it were, you know, that can hinder the businesses at least have an independent chef or food truck or whatever. Yeah. So the memory part of it is almost like, we don't, we don't, some people are not even relying on the memories anymore, because they're just, they'll just go to Yelp to look for something and up to many negative reviews. I'm not gonna go there and check it out myself. Somebody Terry  17:50 is worried that they don't even know. Yeah, Josh  17:52 exactly. Yeah, exactly. So. So that's, that is part of it. But But if, like, if you can think of say, you know, your favorite song or whatever, you might even have memories associated with that, where you were cruising around in your car, eating something and drinking something with your friends, you know, automatically without even having a chef's mind behind it. It might be like, Oh, yeah, we used to go to this place and drink the actual Texas Dr. Pepper and like, do this stuff. Or, you know, Roy Barker  18:20 it's funny, it's, it's, uh, you know, I was just saying about that there used to be. We were, it was talking about one of my first business experiences, we me and a friend of mine, you know, when we were like, 14, we, we sold, we sold what we cleaned out of barns for fertilizer. But it's funny, you mentioned that because that was kind of our reward was the 711 had a two for two hot dogs and a Dr. Pepper for 50. That's Oh my god, that sounds terrible. But anyway, you know, so thinking about that, I think, anyway, the memory and the memory of those hot dogs and us being out, you know, hauling that fertilizer around that that does go together. Josh  19:04 Exactly. Yeah. So So now hopefully, when you think about hot dogs, you're thinking about fertilizer. Terry  19:12 fertilizer. Josh  19:14 I mean, I do love I do. And I mean, most chefs will agree no matter how healthy you are, or what you've gone through in your eating career in life or whatever. Sometimes we this love late night junk food thing, you know, like we go to a taqueria that's open till 2am or whatever, because we're making good food all day long for hundreds of people. I just don't I just want to talk you know you want somebody else to visit there's nothing wrong with it but I just want to or I just want to come home and put food in a tortilla and eat it you know what no plate Roy Barker  19:42 simple you know that's that's what I like to though simple is good and that you know we have that discussion all the time because Terry's always trying to outdo herself and make something that's more fancier than last time like simple can be good and overcomplicate it and that you know Something not this the shift that I had mentioned earlier, that's something that me and him had a conversation about. Because, you know, we had what I would call some snooty people at the wine event. And, you know, they'd get on to him about this or that. And, you know, when when he came over to the beer crowd, I'm like, you know what, take a chance, take a chance and gamble because you know, what, if this isn't any good, there's a McDonald's or Taco Bell on the way home is like, we're gonna die. And we're not we're not gonna starve to death. But I think that's how these creations I think that's the best creations is when somebody really steps out there and takes a chance on the the food, drink the music. Josh  20:41 Yeah, definitely. And that's, that's kind of a it's a fun way. For brewers and white wine makers and chefs, distiller it's a fun way for people to kind of show off the stuff that they've been making. Or, and or it's a fun way to experiment. You know, sometimes I tell people, we're gonna have an experimental dinner, you know, it's not going to be your, your classic pairings that, you know, people who go to the dinners a lot, they kind of know what's going to be there, right now, there's always gonna be the X amount, of course, it's going to be around this price. So you kind of have to play to them a little bit and or you talk to those people and say, I need you guys to come to this one, because I just really want to try something, but I can't try on the general public kind of, right. Yeah, and especially with something like a music pairing. That's very specialized. It doesn't have to be it could be very, it could be very simple. Like, hey, we're just gonna have we're just gonna listen to like the Beatles while we're, you know, doing this food or I had some I had one plan for last year that we're gonna have to bring back. Now that things are we're kind of reopening in California. Slowly but surely. Basically, it's a like a Metallica themed brunch. Right? So it's a metal, heavy metal. And all the food. Food is that we're cooking is based on like food puns based on their song titles. So so people, yeah, so it's not necessarily specifically paired with the music per se, because it's all about one band. Yeah, but it's all it's a theme on the band. Everybody's gonna kind of land we're gonna say it's not snooty, we're gonna you're gonna come dressed like you're going to a concert, you know, denim, denim vests, you know, whatever you want to wear to a Metallica show. Yeah, and we're gonna have brunch. And we're going to try to get, you know, Metallica has a bourbon Metallica has a beer. And they're going to have a friend come and play acoustic Metallica songs on the guitar and whatever. So it's just gonna be a fun time. And it's brunch, Saturday or Sunday morning, whatever. But it's not like other pairings where it's like, you go into a dinner, I mean, to a restaurant, or whatever. And you have to have your restaurant manners on, you know, like that. You have to pay, you know, this high a super high amount of money. And you're going to have this kind of a steak that you might always have or whatever, we're just at a higher price because it's appearing. So I like to have fun with it, and make that unique experience. So that's kind of one of the musical pairings. It's like, I just pick a theme and say, we're gonna we're just gonna make puns that have all their song titles, because they have like, over 100 songs, so why not? You know? Terry  23:20 Surely there are some pens and yeah, that's awesome. Josh  23:23 Oh, yeah, just, you know, just just making dad jokes all day long. Roy Barker  23:29 When we can get back to it, there's nothing better than you know, going out and listening to a band and you know, having some good food and good drink. Josh  23:40 Yeah, for sure. Yeah, we have. Yeah, definitely. Something something we've been longing for. Oh my Terry  23:45 gosh, we have we have stones tickets. We were supposed to see him this time last year. And still, you know, we still don't know anything, which is fine with me and hanging. I'm hanging on to them because I've never seen them. I've seen a lot of people but I've never seen Oh, never seen them. So if they do it, that'll probably be fun. Oh, yeah. Yeah. Yeah, yeah. Yeah, they Josh  24:10 were supposed to play here in town, actually in our at our stadium, but we're our baseball and football team used to play but they they actually tore down the stadium during because they canceled you know, at the beginning of everything kind of last last spring. It was like, well, the stones aren't going to play here anymore. Let's just Terry  24:27 get rid of it. So they took it down. It's gone. That's good reason. Good enough. Okay, so we are we have just started a plant based diet. Okay, so what kind of use as a chef you cook with organic and grass fed Whole Foods and all of that. Yes. Josh  24:54 Yeah. Yeah, yeah. sustainable and all that kind of stuff. Yes. Terry  24:57 sustainable. That's what I was looking for. I'm so I'm just a whole bunch of words. Yes, there really are. So I'm just kind of throw in stuff to get I'm doing, you know, I've been doing some reading and we've been doing some interviewing of, I mean, everything points to plant based as, as, you know, helping with inflammation and diseases. And yes, and we're getting older and needing to worry about things like that, which you should do all the time, then you won't have to worry about it later in life, necessarily. But so what do you have any good? good ideas for me for like, keen? Any good? keen, Wah or? lindo? Josh  25:44 Yeah, so a lot of it's based on, you know, how much of one thing you're trying to get, like, so it's, even if you're doing a vegan diet, or plant based, or keto or any of the diets, you still have to, I believe, you still have to have some kind of balance for your own ecosystem. body. So some, if you do too much of what, you know, for a while it was the fad was Atkins style dieting. And that's basically though, if you break it down, though, that's all high cholesterol, fat, you know, which is bad for some people to do that. It has the benefits of the diet, but then what are the end? What are the end results? You know, what's your return on investment for doing this diet? Right, you know, so, for the plant based, plant based and what I mean by the balances. I'm not, I'm not a vegan person, but I understand the value of eating having a vegan part of my diet. At my kitchen, we do. We do all the lunches for this company called Dr. Bronner's. They make all the soaps and stuff like that. But they, they, they, they are feeding, we're doing 125 meals a day for them. And they're 100% vegan and organic, right? So we have to think of every single week, every single two weeks, we have to think of new menu items to feed 125 people every single day. So you take like your basic, say, even the first food item that comes to your head, no matter what kind of diet, we say, Okay, can we do that? We do shrimp and grits as a vegan thing. How do we do that? So? Or can we do like a clam chowder and turn it vegan so so there's, there's there's always ways to do it. Not every single thing is a hit, you know, but there's, but there are there are ways to incorporate those things into your into your life and cut out. You know, things like, you know, meats that are too Fatty, or dairy, too much dairy, too much dairy in your diet, too much gluten in your diet, right? Because our bodies are designed a certain way to not really handle that there's a really good argument to be to have a vegan and plant based lifestyle because we you may or may not be able to digest that because you were probably not created today, just that we started doing that it's through and through our own macro evolution as humans, we started digesting animals and animal products and stuff like that out of some necessity or just, or just the way that that America was conquered. You know, yeah, he came. came to America. Terry  28:14 Yeah. And that's kind of why Roy, I mean, in that, Roy Barker  28:17 yeah, there was just a couple there's a couple things I was reading and you know, we've talked about it because no, like, beef and meat, it sets heavy on me. Now. I don't you know, I think we are plant based. I don't think we're like never ever again. You know, we were talking earlier tonight that you know, Terry said she may be getting hungry for a piece of fish or something. So you know, we can go out and have but we're just kind of like yeah, making the focal point more the plant based but you know, I read some material that said, like, dairy that we should be, it should make people sick. We're the only humans are the only people that drink other animals milk. And it's and we're the only people that drink milk after infancy because but they said that that was an evolution that milk was very, it's very high caloric. So people found a way to use it, you know, to live and then also some of the shepherds that that's what they had to so the other thing I read was that our bodies you know, we are more the omnivore because we're not totally meat base because we don't have the fangs and our in our digestive tract is too strong. And vice versa on the plants. Our teeth aren't right for that as well. And our digestive system is too short. So you know, I think some write some meat or beef or protein is as good for us. But you know, it's just all the, the we've just read some healthy benefits of that and also doing some intermittent fasting. So it's just something we're going to give a try to see if it's any bad. You know, I think yeah, we kind of preach that as well as that everybody has to find what works for them. I know some people that you know, they're on the keto and they love it. That's good. You know, we're Of course we're not doctors, nutritionists or dieticians, you know, anything with the language behind our name. So, you know, we really report on is kind of what we're trying what's working for us and what's not. And, sure, anyway, we're just gonna see, but it's all about, Josh  30:17 you got to add some exercise into the mix, you know, like, kind of work off whatever is coming into your body, because I have a lot of vegan and vegetarian friends that are still still struggle with weight loss or keeping weight on or whatever the case may be, because, you know, they're still eating stuff like vegan doughnuts or cheese, you know, like they're still eating, they're still getting full all the time and eating high fat, high caloric diets. But just because it's not, you know, meat or their ovo pescatarian, like you said, they eat eggs and fish still. They are not there. It's not a balance, like I was trying to say it was not, they're not getting exercise, they're not drinking half gallon of water a day. You know, so they're they, they're they strict, they adhere strictly. And, you know, I, it's not for me, it's not it doesn't work in every part of the world. I don't think like being having the choice to choose your diet is very awesome. And a nice privilege of being an American, I think because I've traveled a lot. I've traveled all over all over the continent. And, you know, choosing your diet is is so it's so rad that we get to do that. Because when we went to Alaska, I stayed up there for, you know, half a month with one family and all the kids, the kids were responsible for hunting for the family, you know, for meat. Well, think about it, though, in Alaska that the northern most state in our country, right, there's no farmers markets. There's not having they don't have the produce that we have here in San Diego. So what do you do for survival and putting it like that, like you make it happen? Okay. And you can grow stuff? Sure, you can make your own garden but like, it's not, it's not the wealth, the bountiful, the bountiful farmland that I have here in Southern California, you know, so they do it that way. Yeah. And then in southern parts of southern parts of Mexico, they can't afford to eat meat. So they are vegan by default. Right? So they everything's, they have some really good Vegan Cuisine in Mexico that a lot of people don't may or may not know about, but they can make anything into an awesome spread of food with not, you know, with either the worst parts of the animal in the food, like, you know, they make something good out of it, or they just don't have it at all, because you can't afford it. Right. Right. So there's the kind of two extremes of our and we're, you know, we're sitting here in the middle between those two extremes that I just talked about, I guess, we get to choose because, well, I mean, that's just what's afforded to us, we get to do that. And so I, I have to keep that in my mind that I have that. I have that awareness of that privilege that we get to choose what we eat, you know, just verges. I'm thankful. I'm thankful for that. Yeah, Terry  32:53 I know for sure. Josh  32:55 Yeah. And there's some places even in California, like when we I lived in San Francisco, we thought we did a food training program in the more impoverished neighborhood up in San Francisco area. And there was not even there. It's they call it a food desert. There's nowhere to even buy healthy food. Yeah, they're there. There's like liquor stores, and, you know, cheap pizza joints and whatever. But there's no way to buy farmer's market food in that neighborhood. You have to go somewhere else to go to even like a whole foods or the nearest whole foods was like a pretty long bus ride from where we were, you know? Yeah. So it's not accessible. Terry  33:32 I think there's like that in Dallas as well, aren't there? Yeah. Oh, yeah. I mean, I think every big city has something like that. Roy Barker  33:41 Well, and we're lucky in the fact to that some countries, it's like, you know, we get to walk into these nice grocery stores, and there is a selection. Whereas sometimes, you know, some countries you walk in, and you take what they have that day. I mean, it's Yeah, you know, it's one thing and there is no so we Yeah, we are definitely lucky that we not only live in this time, but we live in this country because we do have so many choices. And Terry  34:03 some people got a big wake up call to that, you know, just because of COVID because everything was gone. It's like you go in just tried to get a couple of things. I mean, who knows toilet paper and all that stuff would be going for Clorox I'm still trying to get some this Josh  34:18 break. We had we had a little we got a little smidgen of what other people I guess experienced in those. Yes, in that sense, I guess, you know, so. But so I try to keep that in the front of my mind. You know, be aware that we are we're, you know, just I guess be aware of my flute privilege in a sense, you know, yeah. And my son, my son is he's allergic not allergic bees. You know, he's basically allergic to lactose, garlic, and gluten. Oh, so I so I have to be able to I you know, he's, he's lucky and blessed that I am a chef and I can cook different things for him because he would screwed otherwise you know like yeah, like it's easy to get almond milk and cashew milk and stuff like that or whatever. But he you know how we have to make it I have to make him a special dinner that we can all enjoy. I don't want to make like three different dinners right I want to make like one thing that we can all have so we do a lot of we do do a lot of plant based cooking here. But I have to make it have to be able to make it garlic free and still taste good. No dairy and still taste good. You know say I could do a separate one but Roy Barker  35:26 I could do without the dairy but the garlic. That's, that would be a problem. Josh  35:32 Yeah, it's tough. So like if he's gonna if he spends a night at someone else's house, we're like pizza. Roy Barker  35:39 So tell me um, so what is the biggest surprise and you know from the meat from all three standpoints? The music, the food and the beer? What's the big what's the, I guess your biggest success that you put together? And you're like, that was awesome. Terry  35:56 Oh, so many isn't there, Josh? Josh  36:00 Oh, my gosh, too many to choose from a cool one. I have a list right here. I honestly I feel like I feel like, aside from aside from being able to have a family that's a big success. No. Wife and Kids. I think that every time I finished like someone's wedding, I feel like it's a big success. Because I just you know, you feed you feed 30 250 people, all this food, you know, all these courses? And does it you know, everything start to finish make their dreams come true. You know, whatever on this night. I feel like that's a good success. I feel like it's a big. I feel like a little six on a smaller scale. But it's still a big success is when I can make those non garlic non dairy non gluten foods and the whole family is still stoked on the food. Yeah, you know, yes. So because, because sometimes, you know, sometimes it doesn't work. Roy Barker  36:52 Yeah. Is there? Is there a particular pairing that you've put together? That you can remember? that really stood out? Yeah, Josh  37:00 yeah. The last one that we did was really awesome. It was we did try to on a big Santa Maria grill, which is a style of cooking out here. It's kind of like Texas barbecue, except in the fact I mean, don't nobody shoot me. Terry  37:18 Oh my gosh, it's disclaimer. Josh  37:22 Yeah, it's a California style of cooking that was invented by the by rancheros, the Mexican ranchers that were coming up from Mexico through California, with all the cows, and they basically cooked over an open fire. And they the tri tip is a cut of meat that you can really only get and kind of it's really only the western states. They don't do it out west of Texas, you know, maybe not. I don't even know if they do in Texas. But I have never because I know you guys are big on brisket. So you don't need Yeah, it's it's it. It's a special cut. And I did a whole dinner based around it. Excuse me, and I paired it with one of the local breweries who does. They also do gluten free beer. And we did a whole dinner with and everything was basically it was really cool because we brought up the huge grill. Yeah, and everything was cooked on the fire. Everything from the talk, you know, the chicken for the tacos, the tortillas. Everything except for the desserts because my sister's a baker and she didn't want to do her desserts on the fire. But but it was just it was a success in the sense that I was a little scared doing tacos at a beer dinner because it's not it's not super high end. But you charge a little bit more for a beer dinner right than you would for maybe just if I'm selling tacos and beer. It's a full dinner. But but people who were like taco connoisseurs were there and they're like, this is the best taco ever had the pairing made it so much better. You know, like, pairing was is the key when you ended the success comes from when you actually nail the pairing? Yeah, because the because the beers already good. Food The food's already good. Like I have to. I bet the validation comes from when you people are like, the pairing made it awesome, you know? Yeah, so I am like, Yeah. Roy Barker  39:02 Did y'all have music? Did you have music there? Josh  39:06 at that one, that one. That one wasn't music pairing per se, but I told them to. I gave him some ideas of what kind of music should play, you know, like more like, up up tempo, maybe Mexican inspired punk rock. So bands from Mexico that do rock and roll a punk rock would pair well with that. Yeah. All right. It was fun. And it worked. It worked. Roy Barker  39:27 So now you know, the next question come in is what was the biggest flop that you've put together? Josh  39:39 Trick question. Yeah. Well, I think it would be more like, I think that'd be more maybe in the, the, in the music side of things. When you know as if you put out a record, and it doesn't do as well as everyone's anticipating or whatever because like as as music as music trends abin flow, and we put out a record and it doesn't sell as much as the previous record or whatever, right. And we change the style of it, you interrupt the fans perception of what you think music should be or whatever. And I see chefs do the same thing too, if they put something new on the menu, and it doesn't go over as well. So I think, I don't know if it's the biggest flop ever, but like, you know, we've on that kind of, for example, on that vegan menu. But we have to, we have to entertain so many people every single day. 125 people a day. And we put curry on the menu, like just the regular kind of a delicious little Thai curry. Yeah. And we did it twice. And we got feedback that that they said nobody liked it. They liked everything else. Surprise, well, but it's something that it's funny though, because I you make it, I make it for weddings, I make it for different events. And it's always like, Oh my gosh, it's so this is so good. And then you give it to this one company. And they're like, we didn't like it. So we take off the menu. But it's such a weird thing. Because you're used to it being like your go to Yeah, and so, so they don't get it anymore, they decided that they're not going to have that, you know, so it feels like a flop in a way. It's like, well, what am I? It's hard to ask somebody, What don't you like? Yeah, they just don't like it? Well, you can't, you know, Roy Barker  41:22 we've all got different tastes and different backgrounds. So do you find that you put something to get, you know, we're looking, we only have to talk about the curry. But, you know, just in general, you put, you put these two things together that you just think, oh, man, I knocked that one out of the park these tastes so good together. But then other people's taste is just not, not where yours was? Or, you know, are you? Has it gotten to the point that when you think it's pretty good, you know, generally the following is pretty good as well. Josh  41:57 Yeah, I think that even even at the if it's a three course, a three course tasting. And let's say there's like, even if there's 20 people there, and it's like a smaller one. Yeah, almost every single person will have a different favorite of the night. Yeah, they're like, I really miss one. So this will this are like the song you miss chorus, whatever, everyone's gonna pick and choose a different thing. So it's hard to it's hard to gauge my success or failure on on those kind of events sometimes, because, you know, like I said, it's almost like, like a, but when you when the people are at your event in front of you, at the table, or at a wedding and you're trying to impress the bride, or the bride's mom, or whatever the case may be. It's like a living Yelp. Right, right there. Right. And I'm not I'm not like going on the website saying like, Oh, what's this restaurant? Like? Let me let me find out about their their meal, Hawaiian tacos special or whatever. They're right there. And they'll be just be like, yeah, it wasn't good. Like it or whatever. Or, I really liked it. Thank you, I'm going to tell everybody about it, you know, so you wait for that validation. And that's, you know, and that's, that's hard to do as an artist or creators, like, get that validation from people, or, or get that constructive criticism, or feedback. Hey, I just wanted to let you know, I think that blah, blah, you know, I mean, there's ways to do it. And I'm, I'm mature, and I can hear people, I can accept people saying, you know, maybe it wasn't as good as your last time or whatever. But if they do it in the right way. You're sensitive baby. erry  43:35 Yeah, they are. Right. Roy Barker  43:39 Like I said before, and I mean, it is that I think we have to encourage our local chefs to, to take a chance. I mean, we would all be eating meat, potatoes, and green beans, if people didn't take a chance, so may not be our favorite. Terry  43:53 Those aren't bad things. But they're now the same thing over Roy Barker  43:56 and over, we just have to encourage our chefs to take a chance, it may not be our favorite meal, but we got to encourage them to keep trying and coming up with all these different cool things. I mean, there's, that's the other thing, you know, talking about the grocery stores and how plentiful food is, if he just stop and take all the local restaurants that people have around them, you know, in urban areas. There's so many different varieties of food, not only the Mexican, Italian and different ethnic groups like that. But even within that group, you know, like we've got two or three Mexican food places that they're they're just totally different. But they are still good in their own right. Yeah. So anyway, they're Josh  44:37 just, I mean, it's a huge country. So they're everywhere, right? Yeah. Yeah. Different. cuisine is all over the place. Yeah, yeah. Yeah. And there's like Texas barbecue versus Missouri or Kansas Terry  44:49 City. Yeah. States, California. Yeah. Roy Barker  44:52 Yeah, for some right. I get that. Yeah, Tennessee, and I guess Missouri, St. Louis. They all want to have their own Are we? I don't know. I mean, I'm not that much of a connoisseur I guess I like I'll eat it it in. If it's good now. Terry  45:05 Well, I grew. I grew up in Nebraska and we had some good beef. I'm telling ya, I am. This plant based stuff was very hard for me to say yes to. I mean, it's, it's good, but I did make a really good I was gonna tell you I mean, it was really good 10 pay Boland ace. Oh my gosh, it was getting squashed. And I had never cooked with Tim pay before. So I didn't really know what to expect. We've kind of played with some tofu, but it turned out really good. I was proud of myself. That was one one good thing. Yeah. Josh  45:39 That's a good one. Yeah. A lot of stuff with that. Roy Barker  45:41 That's good for the home audience to to, you know, step out there. And like I said, I encourage Terry to take a chance that we're not going to start we'll throw it out whip something else up. It's not a big deal. But she's about 100% she never she never misses. So I'm lucky. Terry  45:54 He just wants to eat. He knows. Josh  46:00 Yeah, I mean, you got to have an adventurous spirit to know, some of the stuff that you like is already vegetarian based. You know, grilled cheese sandwiches vegetarian? Yeah, mac and cheese is vegetarian and vegan necessarily. Right. You know, I guess it depends on when you say plant based if you're talking like full vegan, or vegetarian with, you know, or, you know, most of the, you know, like I said that balance? Terry  46:23 Yeah, we're trying to do the full thing because Josh  46:26 some some of the some of the diets or some of the diets are calorie based also, like, it doesn't matter what you eat depends on the calories. Yeah, you know, right. So like, there's all different ways to pends on your own health, you know, your own your own goals, their, for your health, you know, I was, I was overweight as a kid, you know? And oh, yeah, Terry  46:47 we can talk about that a little bit. Yeah. Okay. I mean, if you want to, probably pertains to the title of, there you go, we need to tie back. Josh  46:59 Yeah, cool, baby. Sir. I think that I think that some of it was, like I said, I don't know about the food desert thing. You know, we were we're not, we're not a rich family by any means. But I think a lot of food that was brought home was not healthy food. And then, you know, it was a tumultuous family situation, too. So I think the trauma adds to adds to some of the weight issues with some kids, you know, growing up and not having, when your parents are so involved with what's going on in the, in their relationship, they might not see everything that needs to happen for the, for the diet, for the health needs. And you know, a lot of a lot of the kids in San Diego and Southern California in different sections to two meals of the day, maybe sometimes two and a half meals are coming from the school, you know, not even coming from their house. So. So that says a lot about like food, and you know, nutrition and homes and stuff like that. It's like some parents just aren't aware of how much a kid actually needs nutritionally. And yeah, there's tons of calories in the house, but it's like, what is it? Twinkies otter pops Kool Aid row, big, big macs, Happy Meals. You know, I don't want to cook tonight. Let's go get a happy meal. This other other bullshit, you know, like, so like, I think that people it's okay every once in a while. Sure. I love I love eating out burger. I mean, Oh, you don't have that in Texas, but Terry  48:22 Oh, yeah, Roy Barker  48:23 yeah, we just got Terry  48:25 in and out. Yeah, Josh  48:27 I I good. Yeah, I everyone loves them for their good reason. It's it's fresh stuff. It's still fast food. It's still a hamburger. Yeah. So if you eat a ton of it, you're gonna get sick, but it's better than other things, you know. So like I said, Every once now might even okay, but when your parents are heavily relying on, on that to support your nutritional value and our nutritional, you know, outcome and your life and stuff like that. It's not it probably won't end up well for the kids. You know. Luckily, I got into, I started getting into sports and music and other things so that I could tone it down a little bit, you know, because the coaches don't put up with that. Yeah. And then, and then if you're into music, you just can't be, you know, you have to be a little bit healthy to be able to play on stage every night to like, you'll just get sick. Yeah, he basically just get sick. Yeah. So, yeah, that was a thing I went through. Roy Barker  49:17 Yeah, um, you know, as well, and we were guilty even as, as adults, you know, it's, it's easy and quick and hitting the drive throughs and it's just, you know, it's making the commitment that, you know, we're going to eat at home and just, you know, try to cook and try to do all these different things, but it's, you know, it's an easy habit to fall into, unfortunately. And you know, I can speak from that that's, you know, why I gained so much weight is just not only poor eating habits, but poor, poor choices of foods are placed to go to so. Terry  49:52 Yeah, and I need chocolate. Yeah, I need it. So you do yeah. Do you need chocolate? It's good for your heart. Yes, it is. Yes. Oh snap this pic how much you think you got to pick how much Yeah, but right and I can just do a little I can just do a bite and be okay. Roy Barker  50:11 It is plant based so I mean, yeah nothing wrong with that all right Josh sweet yeah all the all the all the old stuff. Yeah. Well, any last word before we wrap it up. I know we've gone way long we appreciate your time and you being Oh yeah. Terry  50:31 Yeah, yeah, just the name of your restaurant and and your band and all of that too. Josh  50:38 Oh sure. The so I worked at I worked for harvest kitchen. And so we're we're, you know, a catering a boutique catering company in San Diego, and we got a food truck and we go all around all around the state and stuff like that wherever, wherever food, food festivals, music, festivals, golf tournaments, whatever, weddings, but but we're really focused and committed to like grass fed and organic and local, as local as possible farms and stuff like that. Eating, we don't say healthy, typically we say helpful, helpful, you know, balanced stuff, balanced diet, because like I said, we do love a good braised short rib or like a really good juicy burger. But Where's it coming from? Yeah, and do it. Do I know the person that grew this produce? And you know, so I talked to my reps all the time. And you know how organic stuff like that. Blah, blah, blah. It's a whole it's a whole other topic. Right? But yeah, so harvest kitchen. And so that's, that's, that's where my main chef gig is. And so I do my events based out of there my pairings and stuff with the local breweries and everything like that. And then yeah, my music is I was in a band called dogwood for a long time. So we were all over the place with that I did that full time straight out of high school for about 14 years or so. Yeah. And we put out records and went to Texas a lot, you know, all over Texas, every, every every cool place you could be. And then now now, now I do music called it's called St. delicous, which is the patron saint of San Diego. And so I just, I thought that'd be fun. Yeah, and now, you know, I have, I have different things to say now that I'm, you know, a dad and seeing seeing the world the way it is now versus when I was in high school and things change. So now, that's how I do it now. Yeah. And then, and then I do the podcast, the food and music podcasts, because so many people from both of my careers are kind of doing similar things, whether it's musicians who cook or brewers who used to be musicians, or people who put on concerts or whatever. So I was I just wanted to talk to those people and kind of give voices to you know, more more women in the industry. Because Because in our in the music and food industries, the women have lesser voice a little bit, you know, like they have they have big voices, but they're not always heard. Right. So I kind of wanted to give a platform to more of those people, more of those creators who are kind of keeping helping keep the industry afloat and doing cool things. So yeah, my my show coming out tomorrow is with her. We're kind of a local female chef who used to do music. So it's kind of cool. doing all this stuff to see. And then hearing people's stories. Really, when I do these shows. I'm like hearing Everyone's story. Yeah, learning. Like that. So yeah, yeah, yeah, definitely. Roy Barker  53:27 So tell me one more time Josh  53:29 10 parting words of wisdom is usually just stay safe and be kind to each other. Roy Barker  53:34 So tell me one more time about the love the catcher's mask. poster behind you. Is that is that a that is? The padres? Josh  53:45 Yeah, it's, it's from the deep padres and the Detroit Tigers 1984 World Series nice. Just a local artist was commissioned to do it. I found it at some thrift store in the corner, like oh, we're getting rid of this. Because that was that was the first time when I was little the Padres had gone to the World Series. Yeah. And they got they got killed in the World Series, but they still went Yeah, so I have this. Yeah, I don't know. It's just a funky colorful back. Yeah. Does my son Terry  54:22 likes baseball? Josh  54:23 Yes. I like baseball. Yeah. So that's fine. That's what it is. All right, Josh. Well, thanks Roy Barker  54:29 a lot. Y'all go visit Josh podcast. It tells how the if somebody wanted you to put on a pairing for them out in the San Diego area How could they reach out what's your email Josh  54:42 either Yeah, either through my my podcast page the family cast on Instagram or or even just my personal one is Josh camp EMB. That's my and then at the through those two it kind of links to all my other stuff too. So I got I got a food page and a music page and hardest kitchen page. So Kind of active all over the internet. Yeah, Terry  55:01 good. Good. You're everywhere. Roy Barker  55:03 All right, we all go out everywhere. Go visit Josh and see what he's got to offer. Thanks so much for your time. We certainly do appreciate it. Terry  55:10 Thank you, john. Yeah, it's been fun. Roy Barker  55:12 That's gonna do it. I don't know that episode. You bet. that's gonna do it for another episode of feeding fatty. Of course. I'm Roy. Terry  55:18 I'm Terry. Roy Barker  55:19 You can find us at www.feedingfatty.com. We're on all the major social media platforms as well. video of this interview will go up when the episode goes live. We're on all the major podcast platforms as well Google, iTunes, Stitcher, Spotify. If we're not a one that you listened to. please reach out we'd be glad to add you. So until next time, take care of yourself and take care of your family. 55:50 Yeah www.feedingfatty.com

The Six Dimensions of Wellness and Achieving Your Full Potential With Terry and Roy The six dimensions of health and wellness are physical, intellectual, emotional, social, spiritual, and vocational. These dimensions are also interrelated. If you are having trouble at work this can lead to deficiency in other areas. If we are off on our physical shortfalls it can have an effect on our emotional dimensions. We need to work hard to balance all of these and every day. Not easy. About Terry and Roy After years of weight, health and fitness challenges, Roy Barker and Terry Mallozzi made a commitment to changing their eating habits. And implementing realistic fitness goals for them. They chronicle their journey for health on the Feeding Fatty Podcast speaking to experts about related aspects of health challenges (type 2 diabetes, hyperthyroidism, hypothyroidism), losing weight (need to) and staying positive (easier said than done). Little did they know it’s not just counting calories and cutting out sweets. www.feedingfatty.com Full Transcript Below The Six Dimensions of Wellness and Achieving Your Full Potential Sat, 5/22 5:43PM • 20:30 SUMMARY KEYWORDS wellness, physical, meditation, couple, people, podcast, social, crossword puzzle, nice, find, occupational, pencil, dimensions, learning, week, good, encompassing, long, talk, cocktail napkin SPEAKERS Terry, Roy Barker Roy Barker  00:03 Hello, everyone, and welcome to another episode of feeding fatty. I'm Roy, Terry  00:07 I'm Terry. Roy Barker  00:07 So we are the podcast that we are chronicling our journey through wellness, that encompasses a lot of things, different things from day to day. But, you know, as well as we, you know, we want to talk about things going on in our life as well as have professionals on from time to time. And we've got, we've had a lot of great interviews in the past, and we have got a lot got a lot of great more, a lot more great ones that we have already got taped. And then we've also got, you know, probably a hand while probably a couple fistful of people that are out there waiting to, to get a recording date. So yeah, we're very excited about that. Thanks for our listeners, and to all of our guests that come on, y'all are the ones that really make this great, but sort of day, I think we want to talk a little bit about wellness, it was kind of a, the six dimensions of wellness, it was kind of a long journey about how we got to this subject that I won't go into the whole whole thing. But we were on another podcast I was listening to something came up about, about loneliness, and how detrimental to our health it can be. And so, you know, we started looking at these six dimensions of, you know, their interdependence, I guess is another way to look at it to to Achieve Wellness. Terry  01:31 Yeah. And let's describe, let's define what wellness is. It's, it's the practice of building a holistic sense of fulfillment, in your health, you know, in all aspects of your life. So, Roy Barker  01:49 yeah, and this particular model, I mean, we want to be sure and give credit where credit is due. Because while we would love to say that, you know, we penciled this out last night on a cocktail napkin, that's not the way that this was a developed by Dr. Bill Hitler, he is a co founder of the national wellness Institute. And, you know, they developed this in it's been around, I think, it looks like since about the mid 70s. So it's nothing new. But it is kind of interesting, you know, when we think about the different components, and let me just the other thing, I think we need to say too, is that dependent, you know, there wasn't eight, a model that had eight dimensions in it, I think you found one that had seven, Terry  02:30 like 6789, there was one that had nine, nine, Roy Barker  02:34 so yeah, and this, I guess we decided to go with this, since this is a reputable institution with, you know, some, I guess, people that do research and things like that, yeah, and they've been around for quite some time. So, but anyway, we'll just talk about these six are physical, intellectual, emotional, social, spiritual, and vocational, or occupational, depending on where you read it. A couple others were that were left off, were the only eight model were financial and environmental. So we may just hit on those that they're not going to be as big since we don't have a lot of research on those. But, you know, I think it's important because really, you have to be hitting on all of these and you know, somebody that like me, that probably eats emotionally, you know, if I get kind of out of whack on any of these, you know, it probably would make me want to eat or be bored enough to eat. So I think that we have to think about our wellness, not just in our diet, or our weight, or our exercise, but you know, this all all six of these dimensions. Terry  03:45 Yeah, and I mean, everything works together, so you can balance yourself and, and just be more complete right now. And I think would be remiss, also, I wanted to make sure that we mentioned that global wellness day is June 12 2021. So I'm excited about that. We're gonna have to celebrate, we're gonna have to go out and eat a big meal. Like cake, and wine. No, I'm kidding. Roy Barker  04:13 Yeah, so let's just start with the occupational that's the one that they've got the top of their list. But basically, what this is just saying is that, you know, we need to have satisfaction and enrichment through our life's work. And, you know, on, on our business podcast, we talked about that quite frequently, especially if you're an entrepreneur is that you really need to find something you like, because you have to put a lot of time and a lot of energy into it. And, you know, there's nothing worse than getting up in the morning and just feeling like you have to take a beating if you you know, go to a place of employment or even if it's your own business, Terry  04:50 so you need to look forward. You need to look forward to everything but especially work if that's, you know, something that you spend a long time you know, Building relationships there, honing your craft all of that you need, you need to find some satisfaction in that. Roy Barker  05:07 Yeah, because we will typically spend, you know, half of our waking hours there. And most of us spend a lot more than that, you know, we're fortunate enough to do a lot of our stuff together. So it's not like, you know, we're being neglectful. So that's a positive. But, you know, you really need to find, if you could find the podcast I'm working on for the businesses this week just happens to be the profit with the purpose. And so that's one thing that he's talking about is not only finding something that you like, but you can also have social impacts as well. And one was, you know, a lawyer that did some housing law that, you know, she would actually take on some cases for free, I think, to, you know, help people that were going through hard times and trying to be evicted. So, you know, there's a lot of things that we can do to earn a living, but yet, we can also have some run off to that social impact. So I think that's very important. Terry  06:07 Yeah. And I guess we'll cover social in a minute. Yeah. But the next one is physical, the physical dimension, yeah, the need for regular physical activity. You know, they physical development encourages learning about diet and nutrition, while discouraging smoking and alcohol and drug use. Yeah. Roy Barker  06:33 And, you know, when we talk, this is physical, all encompassing, but you know, when we talk about exercise that, you know, I'm of the belief that our weight can be controlled, you know, probably 75 80%, through our diet, we don't, the exercise has very little impact on that weight loss, but all the other physical benefits that we get from that the endorphins that it releases, just keeping your joints and everything limber, because I know I said, when I sit in a chair too long, I know, I start getting, you know, very tight, and just harder to, you know, stretch to get up. And part of that just from, you know, not getting ups frequently enough to take a walk. So I really feel like and that's something that, unfortunately, it started raining today. But that's something that, you know, I think we are going to start working on more this week is just yeah, we used to be fairly good about getting out and taking those 15 minute walks. And I think we're going to try really hard to get back into that again. Yeah, Terry  07:34 I've just been finding, finding it. Well, it's just been hard for me to find the motivation to do it. I'm just so tired. And so I don't know, I I don't know where you find that motivation helped me. Yeah. Yeah, I mean, really? Roy Barker  07:52 I don't either, I think. Yeah, you know, and it's Jay, you know, we've just had, I think we've had a lot of stressors, the last month or so. And we've been really busy and staying up too late and not doing you know, again, this just gets back to the, you know, some of the other things that we talked to the sleep, you know, it's very important for us, and you know, that makes you tired, where you don't want to, you know, get out and go do that walk. Terry  08:17 So yeah, and if I had I mean, like, this week has been beaten on me as far as sleep just because, you know, I've been waking up early in the morning, and then staying up and just start starting to get lost in my phone. And then next thing I know, it's seven or eight o'clock in the morning, and I'm like, Oh, my God, I need to go to bed. Yeah, you know, and then that just sets the tone for the rest of my day. So I have not been very fruitful. Roy Barker  08:45 Yeah. Well, we can get back into that. I think that's a, that'll be, it'll be good. It'll be good. I think you'll help your sleep as well. Terry  08:53 I think so. Roy Barker  08:54 So the The next one is the emotional. And, you know, this is just talking about the awareness and acceptance of your feelings. And, you know, we, we've touched on that before that, you know, you can't block off bad feelings, and we've got a guest coming up on. I think she's coming up on feeding fatty. We haven't taped her yet. But I've talked to her a little bit. And, you know, we when we had a conversation the other day, that's one thing that she said is that we can't block those feelings or these thoughts from coming in. And so what she just was recommending is that you just acknowledge it, and basically say, Thanks for reminding me brain and because she just said if you don't, it will just be a constant reminder. And just that nagging where if we just accept it, sometimes even set with it for just a minute, then you know, we can deal with that. Terry  09:52 Yeah, and emotions are just so, so tricky. If you don't deal with them, they have a tendency to creep back up and then you're If you stuff them down and stuff them down, and then you don't know what to do with those emotions, or how to deal with them, you know, Roy Barker  10:07 yeah. Yeah, and there's things that we can do. And I don't want to belabor it too long, because, you know, sometimes we can control those. And sometimes we can't. But if, if you're in a bad situation, look for ways to change that to where you can gain that happiness back there. Sometimes there are things we can do. And unfortunately, there are times where we just can't But Terry  10:34 no, and you know, finding, finding your gratitude, just giving yourself grace, and being kind to yourself. That's, those are huge. You know, it just sounds so simple when I say it out loud. But really, you have you have to practice all of that. Roy Barker  10:51 Yeah. And you know, I think we released an episode last week about our meditation journey. And then a couple weeks ago on the Reiki, reiki, I can't. So but you know, I think this meditation, it's been good. And I've been really staying on top of my journaling, and it's not always it's not, you know, for me, the journaling is not bad. I mean, I don't really, you know, my life is pretty good. So I don't have negative a lot of negative stuff to journal. But it's still just good, just rattling the thoughts down and just keeping up with it. So, again, it's a couple of different things that be might suggest that, you know, give it a try. And Terry  11:35 then you don't have to write the best novel, you know, that's sometimes what I do is that when I sit down journal, Oh, my gosh, I got to write a whole novel, and it has to be perfect. Now, you can just do some bullet points and get on with it, you know? Roy Barker  11:47 Yeah. And that's the same thing with the meditation, I think people are like, Oh, I can't, my mind is not still I can't stop. But you know, you don't have to you don't have to be perfect at it. Every time. They're just like myself, there are days I'm better than others. Sometimes my mind is running all over the place. But it lets me realize that my mind is running all over the place to try to take a step back and take those deep breaths. So Terry  12:13 anyway, yeah. So the next so the next one we're going to go to is the spiritual dimension, and it recognizes your search for meaning and purpose. And your existence. You know, that that is hard? That's hard to find, you know, I don't know. Roy Barker  12:33 Yeah. Well, that kind of gets back to our meditation. Yeah, yeah, it's a good time to, to, you know, to your higher power, I don't want to, you know, say, everybody may not believe in, you know, that God is that person, but whoever they feel like, because it doesn't matter, it's whoever you feel like is your higher power, it's a great time, just to take a few minutes to say, thank you, thank you for all these good things that have happened to practice that gratitude. And then Terry  13:03 it opens you up to receiving, you know, more positive vibes. And it just all around. I mean, it does. Like I said, it sounds so simple when you say it out loud, but it really is true, it just, you know, practice what you preach. Roy Barker  13:20 Yeah, and you just got to take the top, make yourself do it, and just sit down. And like I said, Some days are gonna be better than others. But Terry  13:27 in whatever works for you is what works for you. It's, you know, it doesn't have to be a certain way. And if you need, you know, Google if you need to have some low, some way to help help you search in your spiritual, spiritual guidance and all of that. And your spiritual dimension of wellness. Roy Barker  13:52 Yeah, so the next one is social. And this is just talks about contributing to one's environment and community, the interdependence between others and nature. So I think it looks like it's fairly all encompassing. That, you know, we are social beings. And this is kind of what led us to this is, you know, the, in the other podcast, I was listening to this morning, where the guy talked about that, actually being isolated. It can have the same effect on us as smoking a pack of cigarettes a day. And I saw somewhere else, they actually said 15 cigarettes a day, so I guess that's, I don't know, like, almost a whole pack or something. Oh, yeah. So anyway, it is real and we are social beings. And I think we can, you know, it's getting a little easier to do that face to face now. But still, if you're concerned about that, I think, you know, for me, zoom is pretty good because our, that FaceTime whatever because Cuz you still get to see the person, you get to have some social interaction. And I know that you and your ladies group that y'all have been doing the, you know, y'all do a call, yeah, Terry  15:11 y'all did a call party stuff, we do that we try to do that once a week. And sometimes it drags out for a couple of weeks, but we're actually going to go have lunch, we've had a couple of outings now that the masks are down and everybody's vaccinated. So it's, it's nice to be able to have the physical presence, you know, and to hug or bump fist or whatever it is that you choose to do. Is is a nice thing. Also, you know, volunteering, you can do that how, you know, you can do that in a number of ways. But that's that can help with the social aspect. I mean, kill two birds with one stone, you know? Roy Barker  15:57 Yeah. And there's so many people out there that need to eat them need it, Terry  16:01 and you need to give it I mean, it's just makes you feel so good. And, you know, just helping other people No, helps yourself. It's like the, I don't want to like it, liken it to this 12 step program, but it kind of is in that, you know, you just, it just it just, it just helps your well being. Yeah, sorry. I lost it. Roy Barker  16:31 No, I mean, it's good to give in makes you feel good for giving back. But it's also that social stimulation, and when, unfortunately, when we all get older, and you know, we're gonna wish we had that. So anyway. Well, the last one is the intellectual. And it just talks about the recognizing your creative, your stimulating many, many mental activities and how you expand your knowledge. And so we should, that's another thing is we should always be be learning, I think it helps to keep the brain young and there's a while we didn't pull it for for today, there's a lot of research out there that you know, if you do these, even if it's something as simple as doing a crossword puzzle to keep your mind active, you can help ward off, you know, a lot of dementia. For a while, you know, there's some some you can some you can't, but it does give you a fighting chance anyway. Terry  17:31 Yeah, crossword puzzles, Sudoku, learning a new language, you know, learning anything Roy Barker  17:38 learning instrument. We have, Terry  17:41 yes. Oh, Patrick Patrick. Roy Barker  17:45 Not long ago, talking about how the especially older people have been really reaching out trying to learn an instrument. So Terry  17:54 yeah, again, for brain health. I mean, Roy Barker  17:56 it's never too late. And, you know, music always kind of sees you anyway, whenever, you know, whenever you're maybe a little down, play a little music or put the radio on. So that's always a good thing. Good memories. It's Terry  18:10 nice to go down memory lane. Roy Barker  18:12 Yep. All right, well, unless you have anything else, those are pretty much covered the six dimensions, again, they are get back up here. And they are emotional, occupational, physical, social, intellectual, and spiritual. And we have to, you know, have a good balance and try to be in a good place. And all of those things, I just challenge everybody to go over to the national wellness Institute. And there's a lot of literature on it. And there's other literature, you know, just Google it, but go over and take a look at it, and see if it can help you and your wellness. This one happy global wellness day, June 12. Yep. That's right. Terry  18:55 Yay. I'm going into it. I'm like decorate. Okay. Roy Barker  19:04 All right. Well, that's gonna do it for another episode of feeding Fanny. And, again, if there's a topic that's that that's on your mind that you feel like you'd really like us to either talk about or find a guest, please reach out and either by email or social media, let us know. We'd be glad to cover you know, some things that the listeners want to want to hear. Oh, great. That's gonna do it. You can find us of course at www.feedingfatty.com. We are also in all the major podcast platforms, all the major social media networks, and we got a new logo that we didn't even talk about. Got a new logo that should be coming out. I put it up on the podcast cover this week, will probably take me a few days or a little longer to get it put out on all social media but we'll eventually get it changed out so be interested to see what you think Terry? Pretty much design that when it's Just a white background with more pencil pencil looking lines, and it's kind of based off of the old Alfred Hitchcock getting his show he had a little drawing of a of a man. And so that's kind of what this looks like. profile. Yeah. Anyway, so yeah, give us some feedback on that if you'd like this one and see what you think we'd be glad to hear from you. All right. Until next time, take care of yourself and take care of your families. www.feedingfatty.com

Beliefs Drive Behavior, Talk To Your Inner Child To See Why You Feel That Way with Dee Woolridge What are your triggers? Is it an unconscious need to protect ourselves? If we are lacking pleasure, we are going to seek it. This explains when some people eat or drink to excess, do drugs, sex or other ways to fulfil that need for pleasure. The first step to mindset is being mindful. Think self love, take time to love yourself. About Dee Specialist on Resilience, Mindset, and Communication As a result of her speaking, coaching, and writing, deep has helped thousands of people stop the cycle of self-sabotage and realized their significance. They speak up, stand up, and show up as the leader in their own lives. They move beyond stuck to live and work within their genius. Dee Woolridge, a specialist in the effective communication, success mindset, and resilience, is a bestselling author and writer of numerous self-help books, she is the founder of two training and development companies. One that helps young adults on the autism spectrum. Dee is a 30-year U.S. Navy veteran covering three wars she LED at the executive officer level and was a military consultant in Hollywood. She is the 9th of 13 siblings, a breast cancer survivor, and parents of a daughter with autism. Oorah....she's married to a Marine Also, a clinical hypnotherapist, gifted spiritual counselor, and light worker, Dee has an open, friendly demeanor, and conversation is one of the things she does best. She relates well to military audiences, women, shows on spirituality, disabilities (autism), entrepreneurship, Wellness, mental health, emotional intelligence breast cancer, self-help and personal development. www.deewoolridge.com www.sanantoniohypnosis.com www.feedingfatty.com   Full Transcript Below Beliefs Drive Behavior, Talk To Your Inner Child To See Why You Feel That Way Sat, 5/22 1:48PM • 1:03:24 SUMMARY KEYWORDS eat, mindset, body, hypnosis, belief, feeding, people, pleasure, banana split, food, roy, called, sprouts, wheat grass, terry, dee, journey, hungry, feeling, thinking SPEAKERS Terry, Dee, Roy Barker Roy Barker  00:15 Hello, and welcome to another episode of feeding fatty. This is Roy. Terry  00:18 I'm Terry. Roy Barker  00:19 So we are the podcast journaling my, I guess chronicling my journey to wellness and you know, as I've aged wellness is become a much bigger importance because I want to age well, I don't want to outlive my wellness. And so what we do is we bring you some episodes based on some things that we're trying. And then we also bring guests professionals in different fields to the show to talk to us about different things that we can do to help ourself and so, Terry, I'm gonna let you introduce our guest today, the Dee Woolridge Terry  00:52 Yes, as a result of her speaking, coaching and writing Dee has helped 1000s of people stop the cycle of self sub sabotage and realize their significance. They speak up, stand up and show up as the leader in their own lives. They move beyond stuck to live and work within their genius. Dee Woolridge, a specialist in effective communication success, mindset and resilience is a best selling author, and writer of numerous self help books. She's the founder of two training and development companies, one that helps young adults on the Autism spec spectrum. Dee is a 30 year US Navy veteran covering three wars, she lead at the executive officer level and was a military consultant in Hollywood. She's the ninth of 13 siblings, a breast cancer survivor and parents of a daughter and parent of a daughter with autism. Oorah. Hi, Dee, welcome to the show. I just wanted to say that my dad was there for Dee  01:56 me, Terry and I, Roy. That's right, the Air Force doesn't really have a call. No. And that call really belongs to the the Marine Corps. That Ron, we just kind of borrowed it from them because we carry them around. Roy Barker  02:14 Yeah, that's what, that's what some movie, they said something, you know, the little rivalry between the Marines and the Navy and said, like, Hey, we y'all are just our transportation. Dee  02:25 And we are Roy Barker  02:28 great, well, thanks so much for taking time to be with us. You know, one thing that we talk about a lot in this journey is mindset. Because, you know, the reality is, is I could go, you know, I'm overweight enough, I think I could probably go qualify for surgery, or have other things done. But my, my hesitation for that has always been that if I don't change my mindset, I will never change my body. And because I know people who have, you know, done the different things and had had failure, because they just continued to eat, or drink consumed calories in some manner that just exceeded you know, what they were expanding. And I know, it's not always just about calories in calories out. But you know, we kind of have to have some kind of an equilibrium there. So it's a pleasure, you know, thanks for taking time to be with us and help us, you know, with this part of the part of that journey. Dee  03:21 For sure, it's an, it's I know, it's important to you, Roy. And, and it's important to me, also. And it's important for that I live, what I teach, so that I can teach it well, right? So mindset is everything. And even with our wellness. Roy Barker  03:43 So what are some things that you what are some challenges that you see that your clients have in trying to get the mindset, right, and some things that you've done to help them? Dee  03:55 Well, there's, I think there's two parts to if we're talking Wait, in particular, one reason is triggers, you know, what our triggers are and then we have this unconscious feed into the trigger. And then the other thing is the unconscious protection of, of our body of our of ourselves. So, for example, if we are feeding ourselves because we are lacking pleasure, because eating is pleasurable. Yes, you know, and if we're lacking pleasure in our lives in some place, then we were always going to seek it out. We're going to figure out how to make ourselves feel good. So that's why people eat an excess or drink in excess because it makes them feel good, because they're filling a hole that that's not being filled somewhere else. Okay? That that pleasures Enter. So other people do it with drugs, they do it with sex. There's different kinds of ways to fill that pleasure. And so that's one thing. And the other thing is, we have an unconscious way of protecting ourselves. And we'll do it like even from stress. So if you and I know this about me, so if I'm, if I'm working on something, and then I get to a place where it's particularly hard, I'll get up, and then I'll go right to the pantry. Roy Barker  05:35 I guess I had an episode like that just the other day, rather. Dee  05:40 And the, what I'm doing is trying to get back to that trying to get rid of that uncomfortable feeling that's in my body. So you know, we, when we're hungry, are our body sends a signal to our mind, we're hungry. So there's a discomfort that's going on. And so we associate that discomfort with beating ourselves feeding ourselves. So we use it in every other thing that we do. Okay, if we're not, if we're in a state of discomfort with, you know, with work, we don't like that feeling. How do I get rid of that feeling? Oh, I'm used to eating. And what eating does is slow down the digestive system, or gives the body something else to do and concentrate on. So we're not concentrating on that hard thing, that stressful 06:35 thing? Okay, Roy Barker  06:37 no, and it's funny. I mean, I was kind of joking. But it just the other day, it wasn't necessarily like, Oh, my gosh, moment of heart or stress, it was just, you know, kind of bumped up something I was thinking about. And I thought, I got out my chair turned around the head of the kitchen, thinking, you know, I'll get me a little something to hate. But that's interesting how that how, you know how you explain that about it, kind of that unconscious thing, because it is in the past while notice, you know, you run in there and get something to eat, and you eat it. And they think, oh, gosh, I shouldn't have done that. You know. And I think the other thing that you talk about too, is that feeling of hunger. One thing, and I verbalize this to Terry, so I can talk it out, but it's separating the feeling of a little hunger twins from the feeling of death. And it's like, Okay, that was just a little hunger thing. It doesn't mean, it doesn't mean that if you don't eat, you may die in the next five minutes. There's no urgency to run in there. Because a lot now, we've been really working hard on the last week to get back on track. And so I feel that little hunger and I go get a glass of water or you know, something else.   Dee  07:48 And it passes, you're hungry, you should eat, you know, because our body is doing exactly what it's supposed to do what it was built to do to tell us when to eat that we're hungry. But the other times, we have to ask ourselves, what are we really hungry for? Right? You know, am I Seeking Safety, satisfaction? Pleasure to get rid of that discomfort? So, you know, what are you really hungry for so that is the that's the thing, or am I thirsty? Yeah.   Roy Barker  08:19 Well, I'm   Dee  08:20 getting that question. And you know, what am I really hungry for? Yeah, am I bored? Do I need excitement here?   Roy Barker  08:26 So you know, that's me. And let me rephrase my what I say when I say hunger, I mean, maybe a little twinge in my stomach, not like full blown stomach, ground. But that's the thing is, you know, in the past, it's that, that very first trigger, like it's just kind of that little empty feeling. It's like to go fill that hole. But then the other thing, like you said to is the excitement and one of the funniest things when I first realized that is, you know, Terry was out running around, she called me one day and said, I'm heading back home. Are you about ready for lunch? And I said, Yeah, I am. I'm getting kind of hungry. And so then, in my mind, I'm getting all excited because I'm thinking, Oh, she's gonna go buy chick fil a, and she's gonna get us a chicken sandwich. And then she said, Okay, well, we've got some leftover salmon and expired asparagus in the fridge, right? And I just deflated Terry  09:18 and I heard it over the phone. I could see it, you know, Roy Barker  09:21 and luckily, I kind of had some self realization there. But I'm like, wow, I was putting way too much emphasis on this takeout lunch to make, you know, excite me or make me happier, be something different from the day. It's strange. Dee  09:37 Because that's the pleasure in it. Eating is pleasurable, you know, food is, is delicious. That's why they put that you can make food delicious, right? So there's a difference between feeding hunger and satiating the hunger. So you can eat and then you just go that just wasn't good. Like you're But you're not satisfied, right? And that that makes you eat more, because you're trying to satisfy whatever pleasure it is that you're looking for. Yeah. So making healthy delicious food is the best deal. That's, that's the best and it's Roy Barker  10:21 no fault to Terry's but just for me dressing, Terry  10:24 was it really dangling a carrot? Roy Barker  10:26 I No, no, no, I didn't mean making healthy delicious food. It's just, it's hard for me to seize on some vegetables or something. Something that is healthy. Goodness knows she tries very hard to jazz stuff up and hide it in this and turn it around and make it that but sometimes I can just always tell it's a it's a vegetable that one Terry  10:51 can't do? Well, how do we find out? Which pleasure we're trying to go after? I mean, how do we find that out? Dee  11:02 You ask yourself and so that that's part of the the mindset thing is, is first is being mindful? Are you guys familiar with you know, with being mindful? is just being in the moment right? Not in the past? Not in the future? Just a moment? Yes. And observing What's going on? Okay. So and then you can do that with with your body? You know, with the body scans, this is from head to toe, what do I feel in my head, and my throat and my my chest and my stomach? And you can when you're mindful you know your body You know, when you when you're used to doing that body scan? If you do that every day, you know your body then you know when you're hungry. You know when you when it's when is boredom or you're seeking pleasure or happiness or or something else besides food? Because you're so in tune with your body. Yeah, so just starting starting there with being mindful.   Roy Barker  12:08 The other thing Terry is kind of pushed me into doing a little more is the mindfulness actually, when we eat to help, it seems to have helped me slow down and not eat as much because if I'm sitting here at my desk, eating or if I'm up walking around, or you know, watching the TV or whatever, sometimes it's like you're not really paying attention. It's just the process. Yeah, you're just shoveling it. And then you find out you know, he passed home you pass being not hungry about five minutes ago, but yet you're still here eating. Dee  12:42 Yeah, it's like, that's why by I used to love Doritos. I mean, like, Doritos were great. But I couldn't eat a little bag, I had to have the family size. And then I would just eat mindlessly, right? Just eating them. While I stopped doing that, and just getting a small bag because I wanted to savor them. So was mindful about how long it was taking me to eat one chip, right? Because I wanted to make it last. So I could eat that one bag, that one small bag. At the same time. The same rate, I could eat a big bag, but I'm eating less. Yeah. The other one is just crunching through them. And I'm not paying attention to what I'm putting into my body until I started keeping a log that I just did it for three days. And I was just discussing, I was like, okay, three days. 13:40 Oh my, Dee  13:40 I'm good. I see this. And these are easy things to break. Because one of the things that I'm about mindset is self love. is loving yourself. You can drive past Wendy's and say that's not loving me. That's not loving me. So I started doing that. years ago when I had breast cancer and I went straight raw vegan. So, Roy, you're saying, you know the vegetables? That's all I had was the festivals. I didn't even have fruit because it had too much sugar. And the vegetables were mostly raw. You couldn't cook them pass 130 degrees. Oh, well. So and I did that for three years, three years and three years. Yeah. But that's I did that instead of chemotherapy. So what I was doing was feeding my body was improving my health instead of tearing it down with a chemotherapy drug which kills everything right? what I was doing was building my immune system up and making my body more alkaline. And you do that with raw vegetables, were all organic vegetables interesting. And I lost weight. Because of that not because I was trying to it was because because I was eating clean. Now, I'm, I'm not a raw vegan now. But that lifestyle I was it was all about self love and helping myself feel better. Like, I felt like I was tearing my body down because I didn't love me enough, I would put everything before me and then just throw some stuff in my face, Feed my face, whatever, and go help somebody else I was good at helping other people but not me. And that showed in in my weight it showed in my skin, it showed in my hair. It showed in my quality of sleep, because I wasn't caring for myself. And then it manifested into cancer. After that, and there's some other mindset things going on with that too was relationship with my mother and other things that I was trying to disguise or mask with food. And cancer was the Okay, you can do this or you can die. You know. So I changed my whole life with changing the way I ate and how I thought about food, food was medicine, instead of pleasure eating, you know, the redoes you know, and then just like drive in Platt pass those places. I would say, if I craved it, when I would say to myself, that's not loving me. That's tearing me down. Would I let anybody tear me down? Nope. So I would drive past it. And then I stopped even seeing the chick fil A's. I stopped even seeing the McDonald's and the Wendy's and the places I used to go because my husband said this a Popeye's chicken over there. And I go Really? It goes. I was like, I've been driving past here for three years. I haven't seen it. It's like Yeah, because it wasn't even in my conscious awareness. I would be looking for the whole foods, you know, the sprouts. So those those kind of places where I can get the healthy food for me? Does that make sense? Yeah, it Roy Barker  17:28 was just a, it was the way I was thinking my on my radar. That's what it was on my radar, what were the best places that would serve my body and keep me well. So again, back to the interesting concept about the pleasures about I guess I'm that way as well, when you drive down the road is that you? You see that as that's pleasurable or adventurous. And it's, you know, we're trying to go with this mindset of, we eat food to live and you know, I'd like if you want to tell us more, I'd be glad to, you know, would be interested in hearing your story about the cancer and eating claim because we have been trying, you know, we're not totally vegetable or plant based. But we're trying to move that way. And we've, yeah, we've been this week and you know, we're getting rid of some things but we're trying to move plant based for a lot of things the we've heard the digestive system works 80% of the time, you know, burns 80% of the time trying to digest food and so the other thing we've tried to do is do a little intermittent fasting as well and I tell you what, I can tell the inflammation in my own arm injury is way down because it had gotten so bad, you know, the last four or five weeks and I couldn't even you know, move it across the front my body without it hurting but inflammations down the sleep is better just like this morning. You know, I made up my mind I'm sleeping in till you know whenever I wake up and you know about 536 o'clock, Ma'am, I'm I was up without an alarm and you know, feeling energetic, not just an old drowsy, wake up. So But anyway, if you want to, if you don't mind, you can expand on that. I'm interested to hear about that. Dee  19:15 Sure, um, first of all, I'm not a dietitian, or nutritionist. This is just my journey. Yes, yes. So I was looking for alternative ways to treat cancer. Because I was always, even though I was a vegetarian, vegetarian slash vegan. I was a junk food vegetarian vegan, which means I had Doritos as one of the food groups made from corn, and processed cheese. It's not even real and things like that. So um, so even though I didn't eat meat, I said Ate poorly, which contributed to, to my bad health. And when I was diagnosed with cancer, I had to make some decisions like everybody else does, like what kind of treatment are you going to have? Are you going to have surgeries are you going to do all of these things. So I was looking for alternative ways to, to treat it. And I found this Health Institute called Hippocrates. And I drove down and went to their, their day of orientation, we tasted the food, they wish they showed us the grounds, because you you can live on site, it's like going away. So went away for six weeks. And they have a medical staff on premises, you know, they, they have your diagnosis, and they design a plan for you. But mostly, and you can, for people that are interested in this, you don't have to be sick to do this, you actually want to do this before you're sick. You know? And there's lots of videos if you just go to YouTube and look up Hippocrates. And you can they have many videos on why the food, the food that we that we just go to the store is damaged, basically, you know, and we all know about GMOs and, and all of those kinds of things. So try to eat. So eating vegetables is not just one thing but eating organic, that don't have pesticides, even we even got down to like the type of underwear that I wore, you know, was it cotton? Or was it all synthetic and polyester because it doesn't breathe, your skin needs to breathe. So I feel things when I go to the store and I'm just like this is dysplastic I'm not you know, my my I'm not going to be able to breathe, my skin's not going to be able to get what it needs from that. The mattress that I I bought you know I got rid of the old mattress and now that the matches that I have is a Stearns and foster was what is this just cotton and wool? You know, it doesn't have any of the synthetic stuff on it because everything else has chemicals and things in it. So I was like strict, strict on all of those things still. As far as the food is concerned, it was his juicing. And then it was raw veggies, lots of sprouts, everything that is in its first stages of growth. So sprouted foods, sprouted grain if you're eating bread. So those kinds of things that are healthier for you. Roy Barker  22:46 I just asked her yesterday we bought something and it said sprouted and I asked her what does that mean? So Terry  22:52 thanks for some sprouted lentils. And 22:55 yes, so that Roy Barker  22:56 just means that it's young, younger in the growing cycle. Dee  23:00 That's when it's, it's the most nutritious, okay? Because it is the like you can even get vinegar that has the mother. That means that it's giving life. So you want to get food that's in the giving life stage. Okay? Because if you if you get go to a store and you get broccoli and it's slim, there's no life force in it, it can't give you anything, okay, so you want to get veggies and fruit as close to off the vine or off of out of the ground as you can get them because that's when it's going to be most life giving. So if they're frozen if you're eating frozen vegetable, if they're frozen at the at their ripest or if you can sprout your own mung beans and I did that for a while I grew my own wheat grass. Because I you know, doing the three years I did regress twice a week. I mean, I'm sorry, twice a day. Oh, wow. Okay, now just squeeze in a week. Yeah. You know, you take a bunch of wheat grass, you take this much of wheat grass and you get this much juice. 24:14 Oh my god, Dee  24:14 but that juice the wheatgrass juice and you can look that up. And this is something that you might want to look into Roy, because it's going to cleanse your body. Like all the waste that your body is holding on to that's what makes you sick. And that's what makes you stay fat. Okay, Roy Barker  24:33 I'll check that up. Dee  24:34 It's wheat grass and sunflower seeds, sprouts. You know, there's those that you put on your salad, it's gonna make your salad. Don't put wheat grass on your on your salad but sprouts put them on your salad. wheatgrass the body can't break down is to phosphorus. fibrous, so you want to juice that oak but spring outs, like broccoli sprouts, they have flavor. So if you if you're having a sandwich like zucchini, man, I'm telling you guys come to my house. And it'll be delicious. Okay, because it has to be because otherwise you're gonna want to go eat somewhere else. Yeah. But if you do, you know, a simple wrap, like, you take a Ezekiel bread wrap, because it's it sprout it, and then you spread hummus on it. And then you put a layer of sprouts, and then zucchini. Okay, and then you can put some shredded carrots and put peppers, things like every all of these things that have flavor, and then sprinkle some. I go to Zoe's and get there. Do you guys have always there? It's like a Mediterranean restaurant. Yes. And and I buy their seasoning. Okay, because it's already mixed. It's all instead of me going to my cabinet and getting all this stuff I love there's so I just I put it on everything. And then to some salt and pepper. And then you roll that up and you have this fresh. So good. Sounds great. Yeah, it just happens in there. And then there's, they make. It's, I think the food industry is catching on. Now. They're making more plant based foods. Roy Barker  26:43 Yeah. Dee  26:45 So you know, if you shop but you just have to know where to shop to get them. You know, to get the things that tastes delicious. Roy Barker  26:53 I'm sorry, I didn't mean to interrupt your story. If you want us finish, tell us about your journey. I just think I thought it was interesting that we were just talking about the sprouts, sprouts last night because I was like, I don't even know what's good. Yeah. Dee  27:06 It's good. It's good. So basically, that's the story is just, you know, I went to the Health Institute, instead of going to chemotherapy, and I didn't know what I was gonna do. I was like, you know, you don't know what you're gonna do. Everybody's coming to you, hey, do this, read this book, drink that take this shot, go to that place. I mean, everybody was an expert in cancer. You know, everybody is my cousin had cancer. And she did this, you know, so everybody's telling you all of these things. And you don't know which one to do. Everybody's journey is different. So I did go to the oncologist and sign up to have chemo and had an appointment to get my port put in. And I remember sitting there thinking to myself, I cannot do this. I cannot do this, but I went, because that was an option, right. And on the day, I was supposed to start my first I to get my port put in. I found myself on the road drive into Hippocrates. Wow, I don't even know why I got the money to go to Hippocrates because it wasn't $12. Roy Barker  28:17 Right. Dee  28:19 But I went I showed up. And the first part of it was just a detox like that first week. I was just detoxing. My head was hurting all the time. You know, and I had, I had three roommates. And all of us were crappy. You know, if you ever had a headache, and somebody is trying to talk to you, or you hear somebody else talking on the phone, like everything was bothering me, oh my god. So but then everybody was going through this, this detox. And then we just were you know, we're building the body up. And it wasn't just food. There were also different treatments. Asana, I still do sauna. I have a personal sauna. I do a sauna three times a week. It helps with detoxify your body. If you have cellulite. That's toxins in the body. Okay, yeah, I've Roy Barker  29:11 heard that that there's a guy that he actually developed a like a sauna routine because Well number one, it's you know, I've always heard it just sweats the poisons out of your body but he had developed this routine where you know, you go in for so long and then you come out cold shower, hydrate, yeah, go back in but it was a whole process that he developed. Dee  29:34 We had all of that there. Okay, it's a cold plunge. Okay, so you come out of the sauna, and then you go into the cold plunge. And then you go into the it's a saltwater pool. So and they had all of those things there for us. So, coming out of a hot sauna going into a cold plunge pool. It's like needles on your skin. It wasn't something because you're supposed to just play To the pool, oh, yikes. So I would just step in and then want the needles, needles, needles, and I get down in it for a little bit. And then I go to the saltwater pool. So we did that, draining the lymphatic system, getting the lymphatic system going, because that's also how you are releasing toxins from the body. So just jumping on a trampoline. So in the morning, we get up and jump on a trampoline. Or you can go to the you know, the little personal trampoline, or go to the, to the gym, and there was this thing that we stood on and it was Shake, shake. So all of those things are releasing the toxins plus colonics. I know that sounds extreme. But look, I had cancer. Yeah. colonics. And we were doing go to the website and see all the stuff that we were doing because it may sound extreme to the people and I don't want to scare people. Eating was just part of it. How we were treating our body, this vessel that carries our soul. What is the important thing and loving ourselves? Terry  31:16 Well, and How is your health now? That was three years ago? You said? Dee  31:22 That was 2013? Okay. Oh, Terry  31:25 that was a long. Okay. Okay. Dee  31:27 That was 2013 No, I I said I was raw vegan for three. Yeah. Okay, so I, I am, I call myself a flex, vegetarian now because I eat meat sometimes. And I eat meat when I crave it. Yeah, if I, if I'm craving it, that means that it's something from the meat that my body needs. But most of the of the time, you know, like I said, I'll make a wrap. Or I will have a, you know, some kind of I like this brand is it's a frozen brand is called rabbit. I think it's called rabbit food. But it's like, you know, the their bowls, and they have qinhuai and veggies and all kinds of really good stuff in in those. Okay, so, and I eat pizza, cuz I love it. Well, you know, but I, you know, I'm just making sure I know that when I'm eating it. I'm just like I call I know what I'm eating. But most of the time is, you know, I try to eat clean. Roy Barker  32:34 Now, that's our approach is that, you know, it's not, if we wanted meat or fish or whatever, it's definitely okay to go have it, it's just, if we're not craving it, trying to stay off of it, just, you know, like you said, Our body is a vessel and we need, we need to take care of it. And because what we see is so many people you get once you get into older, become older, then all of a sudden, you know, you start having things happen because of the way you live when you're younger, and then you can't recover from that. And so, you know, my hope is to be in a little bit better place. But anyway, I think the the body as a vessel because it has the eating, but then we have to think about our sleep, our mindset, you know, we need to have that positive outlook gratitude. And you can, you know, I'd be glad for you to speak to that portion of it as well. Dee  33:28 Yeah, mindset is everything. I mean, my I do this thing with my clients where it is I help them with their life categories. Okay, so life categories are things like work home, education, leisure time, how you, how you spending your life, and I have them, choose the categories and then rank them. So I show them an example of mine. And spirituality is ranked number one in mind. And my spirituality doesn't mean church, because I haven't been to church and I don't know how long because I that's not how I do spirituality. My spirituality is all encompassing, it is my personal connection to what I call source. And when and how I commune with source is through meditation. I believe that prayer is talking to source or talking to God and meditation is listening for the answer. So that is when I'm quiet. You know, I may go to source with a request or a need or even gratitude, and then it's my turn to listen for the answer. is an in that quiet is when I get the things that I need. I used to go I don't know, I don't know, I don't know and spending 30 years in the military, that wasn't an acceptable answer. I don't know. So I descripted from my vocabulary I was I rarely said, I don't know. It was, I will go find out. Let me check on that. Yeah, that's what I substituted. I don't know what so saying it, I don't know was it was like a failure to me. So I had to get over that I had to get over is over, saying that there was something wrong with me not knowing. And then going into meditation, saying, I don't know what to do. Help me. I don't know what's next. I don't know the answer, and just being still and quiet. And then I would just, I would hear it, or I would dream it, or I'd be in the shower, and I would just be downloaded with all of this information. When you were I got a lot of my inspiration. Like, oh, yeah, I'm gonna do that. Let me Hurry up and get out of here. So I can go and do it. Yeah. But it was always the answer to what I was needing. But I had to be in that space to listen to it. And I did that all through my cancer journey. That's when I was the closest to God is through that journey? Because that's when I just surrendered and said, I don't know what to do. I don't know what the answer is. You know, I'm, I'm just surrendered into this. And I'm just going to go where I'm led to go. So that is my mindset with this is there is a spiritual answer to every problem. And that comes from Dr. Wayne Dyer. Wayne Dyer, Dwayne Dyer, Wayne Dyer. Wayne Dyer. So he says, There's that and he actually wrote a book called there's a spiritual answer to every problem. And that's what I believe. So my mindset is, how do I get help for whatever this problem is, that I can't solve? By what I already know. Then I go outside of me for that resource, not to my husband, or my uncle Jimmy, who uncle Jimmy is like, he's like, he's the vegan max. Man. I'm telling you, he's anything you want to know about veganism. My uncle. We had a whole conversation yesterday, he was telling me something else to eat. But anyways. So in the spiritual practice, stems everything else that I do in life. It's my coaching. It's, it's the work with my clients. It's the speaking as the workshop is the books that I wrote, they all come from that stillness, that moment, those moments when I've just been quiet. So I'm divinely directed on everything that I do. So that gives me this positive feeling that feeds into everything. And all that stuff that used to bring me down that I used to care about, I don't anymore the things, you know, that I used to care about what other people thought about me or my family, and how things looked. You talk about optics, especially about being a naval officer, everything was how things looked. Right. How you present yourself, and I used to tell my husband before we went places, okay, we're going in with my people. Don't talk about your toenails. Okay, so my husband is a marine. And so, we had these two, two sets of friends and he was enlisted Marine, and I was a naval officer. So to to set two different sets of types of people. So I felt most comfortable with my husband's people. But my work was these people from the Navy, the Naval Academy and Admiral disan. Captain this in general, that, you know, so and I was a public affairs officer. So I did a lot of work with, with the higher echelon in in the Navy. So when we went to these affairs, I would tell my husband, okay, we're not with the grunts. Gonna have to do this because this is how it looks. And this is my community. The community is small and everybody talks. If I want You get promoted, then you need to be polished when we go to these things. So my husband goes on staying home. Terry  40:09 Oh, man, I don't blame him for that at Roy Barker  40:11 all. It's interesting, though. Dee  40:14 Yeah. Oh, no, I'm Roy Barker  40:14 sorry. Go ahead. Go ahead. No, go ahead. No, I'm just gonna say it's interesting because I have another business show, and I just had a conversation with the guy. And we were covering these kind of the same things like the recruiting, you know, we were talking about knowledge on paper versus I want somebody that is self reliant enough or self Terry  40:39 confident? Roy Barker  40:40 Well, I guess mindfulness of themself or in their moment that it's like, they don't have to have every answer. You have to know when to go seek the answer, and or how to go seek the answer, not necessarily having all the answers. And then the other thing about the facade is, you know, a lot of businesses, you know, there's a great book, and I wish I could she's an upcoming guest on the business show, but she talks about that most businesses have a facade, you know, you look at it, and you think, well run this is this, but once you pull the curtain back, there's total disorganization, and everything behind that. Yeah, I mean, yeah, I just think it's, it's a parallel to our personal life. I mean, we've got to get our personal life squared away. And what's important to us and I like that spiritual side, because I'm the same way my, my connection right now, you know, is going for a walk, I can take a 15 minute walk, and it's like, cleansed fresh ideas coming in. And but you know, when you're sitting here, on the computer, or right in the midst of it's hard to, it's hard to gain that clarity sometimes. Dee  41:52 Until you get up and walk away. Yeah. Yeah, and release the mind, you're releasing this, the subconscious mind. When the subconscious mind is engaged, it's going to, it's in charge, basically, because it's feeding you all the things that you believe. And then when you get up and go for a walk, you disengage from that subconscious mind and you're conscious. That's why mindfulness is so important. You're not on autopilot anymore, which is the subconscious. It's, this is how we do this. This is our regular routine. This is what we believe in, and how we do it. When you're conscious, you can change it. Roy Barker  42:35 Okay. And Terry  42:36 so, I was gonna, I'm sorry, I was gonna ask so how, how much time do we spend subconsciously thinking versus consciously thinking like throughout the day or week are? Dee  42:51 Your subconscious mind is 24 747, that's 24 seven that's always on 24 seven. So like, when you go to sleep, you're not conscious. You're not dead, but your conscious mind is engaged. But your subconscious mind is Yeah, yeah. You know, so it's always going on it's always it's, it's a tape this plane in the background even now. Roy Barker  43:18 So how does, how does hypnosis tie into this? Because I guess it it kind of reaches out to what's in the the unconscious mind to pull that forward? Is that a correct way to explain that? Well, Dee  43:37 somebody use my hands for that. There's these four, four pieces on that decides our behavior. Okay? So are five pieces, there's events that go on in our lives from zero to 10 years old when we're babies to about 10 years old. When information is just coming in. And then it gets stored in the subconscious mind like a file like file cabinets. And some of that information changes. If we can disprove it, like Santa Claus. Hopefully no children listening. Oh, sorry, guys. Yeah. There's no Santa, Santa Easter Bunny Tooth Fairy, all those things that we are taught or shown when we're children. We're excited about them when we're when we're kids. And then something comes along for us to disprove those things. So they're not stored anymore. They're stored as a memory, but then we still have the truth with them. Then there's other things like if you for example, if you believe in God, if you believe in God than that, and and that is your rock solid belief and you and it's there until unless some Then comes along to disprove it, it is your belief. Right? Right. So we have trillions of these beliefs. Because they've, we've been conditioned with them as kids. As Don Miguel Ruiz says, he's the author of the Four Agreements. He says, we've been domesticated, to believe these things. Like this color is blue, that's red, this is yellow, we've agreed that these are the things our beliefs, so. And then along with those benign beliefs, like the colors, we have events that happen in our life, say, for example, you burned yourself on the stove. And so now the belief is fire is hot. Fire is dangerous, it's an event. And you remember it, because it was a traumatic event or something profound that happens. So that is the event that causes the belief. Events, or, or repetition and conditioning causes the belief. Why is that important? Because I beliefs make us feel the beliefs make us emotional. And that emotion is what drives the behavior. Okay. So for example, if, when it comes to our health, if as children, we were conditioned, that sugar is bad, sugar is bad, sugar is bad, we were never given sugar. So our belief is, sugar is bad. The feeling is when you get something that has a lot of sugar in it, you will just go you're feeling oh my goodness, this is just so bad for me as you're feeling. So you You're, you're really pointing in about whatever that is, or sugars dangerous. So you have fear around it. So what you do is when somebody serves you ice cream is you push it away. That's the behavior. So if fork and the opposite is if someone always if you did something great. And you were rewarded with cake. Yeah, your belief is, yeah, when I do something great. I'm reward, this is a reward to have something sweet. And that makes you feel good about yourself. And then a splendid Dairy Queen. Roy Barker  47:35 Exactly, exactly. Dee  47:37 So you're getting the pleasure from that eating things is pleasurable, and it makes me feel like a winner. It is my reward. interest. So the behavior is I aced this thing at work. Now I'm going to Dairy Queen, that's the behavior, right? So the subconscious mind all this beliefs, drives the behavior. And everything that we do. It's all coming from the belief. So how. So if you want to change a behavior, you need to figure out what the belief is that drives this drive in that feeling. So many times when we talked earlier about where we're feeding something that is not hunger, we could be feeding an emptiness, an empty feeling that that that you associated with pleasure, I need pleasure. I feel empty right now. So how do I get that pleasure? I remember that eating gives me pleasure, because it makes me feel like a reward, like I'm rewarded. So I want that reward feeling right now. Interesting. So I'm going to go do that. So all of that little stuff is all tied together. And when you recognize that you can change it, you can change that belief, like eating doesn't have to be associated with a reward. What else can you do? What can you replace it? It's good to have that is it's good to have the feeling of being rewarded or the feeling of pleasure, or feeling of happiness. But what can we replace the eating? Yeah, to still get that feeling of happiness? Well, and so you can change that belief. Or you can change that belief, the belief to I'm amazing anyways, the belief is I don't have to be, you know, I don't have to be amazing with a banana split. I'm amazing with a sticker, or whatever that is. But so just if you change the belief, you can change the behavior. Roy Barker  49:54 Yeah, that's easy. Talk that through. I think maybe you know, when you're down are not feeling good. That's another reason I guess you seek out that Banana Split is because it's that trigger of the memory of Oh, that was a happy time or that was a good time. So if I had me some ice cream, I'm gonna feel feel that way. Yeah. Interesting. Dee  50:14 What are you really happy for? Right? I mean, what do you really hungry for it? You're hungry for an Attaboy you're hungry for acceptance. You're hungry for acknowledgement, right? Roy Barker  50:30 Wow. That's pretty insightful. Yes. That's good. Terry  50:36 Yeah. Roy Barker  50:38 Yeah. And then it gets back to being mindful of taking the time to know what that feeling is and why, you know, and then you can kind of sort this out of why we're doing that. Yeah. Dee  50:50 And were you asked about hypnosis on how hypnosis works with that, or was it uteri? So knowing this process, these things, hypnosis, what I do is I regress people back to the initializing event. So that first event where they begin where they stored, or created that belief, Roy Barker  51:13 okay, Dee  51:15 so if there's something traumatic right now, we're talking about something we're talking about pleasurable, it's like, you know, but even then, we would go back to that event where you were given the ice cream every time you did something and give you an ice cream. So we would go back to that first event. You were you were three years old, and you peed in the potty. So and then you get something every time you pee in the potty. So you would say that in hypnosis, I peed in the potty, then we would we I would talk to you. And I would say things right at that time, and I would just go give yourself a high five. What do you want to do? I want to go get ice cream. And I would we would make some corrections right there. And I would say Roy instead of ice cream, because adult Roy finds this as a problem. What do you want to do three year old Roy to to change that instead of what do you really want? What you really want is approval from your parents. So they can put on potty music for you what I that's what I used to do for my daughter. We used to play the music it was some song that says party dance party party because she was being conditioned to dance after okay doing party. So we could change that they're in hypnosis. And the reason why it works so well in hypnosis is because it's an extreme form of focus and, and relaxation. And there's no interference from this thing called the critical factor. The critical factor is the thing that analyzes and discerns everything okay, it's part of the conscious mind. Interesting. So that is not activated when we're in in hypnosis. So it's nothing blocking you from taking in this new information and making it your new belief. That's why hypnosis is so effective. Roy Barker  53:12 Right? Okay, no, that's cool. I you know, I've never really thought about it that way but you know, it makes sense and goodness my problems are multiplied times three because I had like both my both my grant one set of grandparents they had the Dairy Queen up by them so it was always that was the celebration I had another grandpa that they had a local drugstore that was you know, going to the soda fountain and getting a banana split and then my dad he had a place out by his office so it's like you know, it my world has seen now that I'm thinking about it my world revolved around ice cream No wonder I love ice cream Yeah. Dee  53:50 Was that a reward? Or those rewards for something you did? Well it Roy Barker  53:55 rewards are just like Sunday Yeah Dad or you know just like whenever I was a little kid and go to work with dad, it might be like three o'clock. Let's go take a break you know, so we go down there you know at my grandparents maybe mowing the yard or doing some chores it's like Hey, you got that done? Let's go you know so i think it was a combination of a way to take a break and socialization but also you know, definitely that reward in you know, growing up the way I did it was like you know you had a bad day well let's go get something to eat that'll take our you know, my grandma she cooked cakes and stuff like well here's this piece of cake or you know the other you celebrate you know, did something good Yay. Let's go Oh, you don't feel good. Oh, you need to eat you're feeling great. Let's go eat You know, it seemed like everything was everything was a trigger. Dee  54:42 And that's how that's how most families are. It's centered around food. Terry  54:47 Yeah, everything is Roy Barker  54:48 and then that socialization part two, because you know, the pandemic has kind of been a little different for us, but you know, we miss going out with like our daughters and kids and going out and You know, meeting somewhere and just the socialization or going with friends. But, you know, there's other things that we can do. And that's kind of one thing we've talked about in the past a little bit, was that that reconditioning of you can socialize without having to, you know, eat, eat things that aren't the healthiest for you. You can have a glass of water or a lettuce wrapper, you know, there's ways to make adjustments, I guess, is the thing. Yeah. Dee  55:31 Sounds now. Terry  55:34 Anything sounds good right now? Roy Barker  55:36 Well, I know we're way long be and I appreciate your time. Is there anything else that you want to enlighten us with before we wrap this up? Dee  55:46 Well, I do want to talk about self esteem. Yes. All of this certainly self esteem and how you feel about your self esteem is how you feel about yourself. And it's everything, okay? Because you will treat yourself like your best friend. If you love yourself, okay. And for your listeners that might need some help in that there I have a free workshop is self esteem is a self esteem workshop. It's It's Sunday, it's a it's not a work, stop. It's a five day challenge. Okay, raising your self esteem. Okay. So, how do you get there? I have to send you the link. Yeah, Roy Barker  56:26 no, no, that's because the link is pretty long. Okay. Now we will post all of your stuff in, in the show notes as well. But now self esteem, let's let's Can you just expand on that just a little bit? Because, you know, it's it's a thing we feel bad about ourselves. And I think, you know, we talked about this in the business into LOD is, we are most of the time, we're the hardest on ourselves. If I have if I have 10 things on my to do list today, and I get seven done. I'm like, I missed three. 56:59 Thank you. Roy Barker  57:01 I should have you know, I could have done this. I could have done a banana split for you. Yeah, yeah, exactly. Instead of just half one flipping that script and saying Holy smoke, I got seven done 70%. If I could hit 70% in the major leagues, I'd be a gazillionaire. So I mean, there's something to that. And the that positive stuff that we run in our mind, you know, we've talked about that again, but we get to choose whether we run negative or whether we run positive. And so, you know, just like me, I don't think about it a lot. But you know, you think out of shape and not looking the way I want to or I can think of I'm making efforts to get where I want to be, you know, I can take that positive spin on it. So I'm sure I'm sure that's all interrelated, correct. Dee  57:50 It is, it's all of it. I'm loving every part of you. Even the parts that aren't as attractive to yourself as you like. But it's, it's where you are right now. And many of us think I can't love myself until I know, fill in the blank, whatever that is. self esteem is loving yourself right now as is. Right now as is. That's why people sell houses and cars, and they could still they can sell things as is because somebody still wants them. Right? Yeah. So why should we discard ourselves? As is? Roy Barker  58:33 No, you're right, in the journey, you know, we need to enjoy the journey. Because I think the other part is we have this hollow goal that you know, when I get skinnier whenever I get the new car, the new house, we have those things that's gonna make me happy. Well, when you get there, it's like, okay, not really. Yeah, Dee  58:51 wherever you are there, wherever you go. There you are. Exactly. Terry  58:55 Yeah. Dee  58:56 So I think Oh, there you are. So if you're not happy at the big size, you're not going to be happy at the small size either. You just might like what you see the reflection in the mirror, but she's still that self love is everything Roy Barker  59:09 right? And, again, this is affects so many things about ourselves, not only our weight, the way we interact with our loved ones in our work life. I mean, it just ripples through every every part of our life. Dee  59:27 It does, yep. So and if you want a mindset, if you want to work on your mindset, I have a mindset membership called mind shift membership, and it gives you daily things to chew on. Okay? It gives you meditations, visualizations, there's hypnosis, there's daily inspiration, motivation information, there's free courses, and you can get there from deewoolridge.com. Okay, so if you're if you're looking for mindset if you don't know how to change your mindset, and you don't really want to do a challenge or a course, this is an everyday thing is 365 days. Oh, wow, you get information, it comes straight to your email right now. Yeah. So just Yeah, well, there we go check Roy Barker  1:00:20 that out. And we'll we'll say, we'll be sure and put the links in the show notes as well. Well, thank you so much for taking time to be with us. It's been a lot of great information. And I know me and Terry have benefited and hopefully, we'll have some audience members that will as well. But yeah, I mean, be happy. Love yourself, take care of yourself, and where wherever your journey is going. Enjoy it as you go. Terry  1:00:44 And if you don't know how to do it, get a hold of date. Roy Barker  1:00:46 Yeah. One more quick thing not to be too morbid, but the, you know, there, there's just been a lot going on lately about, we never know when we're going to take our last breath. And I think that's even more of a reason to be thankful and have that gratitude is that you just never know when you or your loved one may be taken away. And so, yes, kind of put a little more emphasis on that just being able to tell somebody Hey, I love you. You know, you're awesome to me, as Terry is and yeah, we just, you know, I think we need to I don't think people say that enough. And then there's just been some, you know, some people that have passed this last week at very young ages. That just makes you think that you know, we're always living on borrowed time. So make the best of it. Amen. Yeah. Dee  1:01:41 Second that, Roy Barker  1:01:42 yeah. All right. Well, thanks a lot. I tell people, how can they reach out and get a hold of you for more information? DeeWoolridge.com is my website and all of this stuff that I was talking about? is on that website. If you want to know more about hypnosis, you can go to San Antonio hypnosis.com. And that's my website for if you want it, you know want a session or you want a consultation, San Antoni hypnosis.com for everything else. DeeWoolridge.com, okay. And that's Dee spelled out d e e.  Okay, great. We'll put like I said, we'll include all that. But just somebody driving down the road wants to pull over and look you up. We will make sure they get to the right website. Dee  1:02:31 Yeah. All right. tastic. Roy Barker  1:02:33 Yeah. Well, thanks so much. Again, appreciate it again. We you can find us at Of course, www dot feeding fatty.com. We're on all the major social media platforms, as well as all the major podcast platforms, iTunes, Stitcher, Google Spotify, we're not a one that you listened to please reach out. So that's gonna do it for me. Terry  1:02:54 D Thanks so much. We appreciate it. You really shed a lot of light. You explained it in ways that we hadn't had it explained before. Appreciate it. Dee  1:03:03 It was my pleasure to drive here. Terry  1:03:06 Okay, that does it for me. Sorry. You were wrapping up. www.deewoolridge.com www.sanantoniohynosis.com www.feedingfatty.com

We Have Found Meditation As A Great Start and End To Our Day with Roy and Terry Meditation has been an interesting journey. We have started meditating most days for 10 minutes in the morning and 10 minutes at night. The morning session is great to think about what you have to be grateful for and start the day out grounded. The evening session is great for being grateful for the day and clearing the mind in order to sleep better. It's not always easy, but worth trying. About Terry and Roy After years of weight, health and fitness challenges, Roy Barker and Terry Mallozzi made a commitment to changing their eating habits and implementing realistic fitness goals for them. They chronicle their journey for health on the Feeding Fatty Podcast speaking to experts about related aspects of health challenges (type 2 diabetes, hyperthyroidism, hypothyroidism) losing weight (need to) and staying positive (easier said than done). Little did they know it’s not just counting calories and cutting out sweets. Listen to more great episodes of the Feeding Fatty podcast here www.feedingfatty.com Full Transcript Below We Have Found Meditation As A Great Start and End To Our Day... Sat, 5/15 7:29PM • 13:22 SUMMARY KEYWORDS meditation, deep breaths, breathing, talk, breathe, breath, reiki, mind, work, feel, concentrate, started, journal, roy, professional, quiet, reframes, gratitude, mantra, internet SPEAKERS Terry, Roy Barker Roy Barker  00:15 Hello, and welcome to another episode of feeding fatty. This is Roy, Terry. So we are the podcast of course we're chronicling our journey into wellness. And that includes many things, you know, trying to clean up our eating habits, better exercise, better mental space, just just a little bit of everything. And, you know, as we spoke last time, we are having some internet difficulties that we will apologize first, for that if the video is a little bit jumpy. We are working on getting that fixed. And, you know, we have actually had to push out some of our guest interviews until we get a little bit more stable internet. So hopefully we'll get some cable buried around here sooner rather than later and be back to it. But we're also trying to beef up these Thursday, shorter posts kind of about what's going on with us. And today, I think we will talk about meditation just a little bit. Yeah, Terry  01:11 we have been incorporating meditation daily, you know, at least twice a day, in the morning, first thing in the morning, and then in the evening, and all the different aspects that go along with it, you know, keeping everything quiet, everything and every dog quiet. And playing music that helps helps us focus and gratitude and journaling and all the things that go along with it. Roy Barker  01:42 Yeah, it's been a it's been a different I mean, I guess I've just always been on the run fast paced. And so it's kind of been different, it's a good thing, I think it's, you know, it has a very calming effect, we actually like the incense, we have the, the Asian meditator, it's, I think this is a Reiki track, but it's you know, it's got the, the Asian feel to it. It's just awesome. I mean, we try to do 10 minutes in the morning, 10 at night. And, you know, some days are better than than others, I'm not gonna lie to you, I wish, I wish I was better at it. But, you know, some days the mind is just running and scrambled. And, you know, you just have to kind of deal with it and do the best you can, I think the other thing, you know, I try to follow up with journaling, either a little bit before a little bit after just in case things, you know, come because, you know, every now and then you just kind of have a feeling or some words, maybe it's just, you know, reinforcement of words that you need to hear, you know, we talked about that a little bit last week, and the one about the Reiki, that, you know, the like in that when not strength wisdom patients came, but you know, I've in meditation, other words kind of seem to come up to the top that feels like I really need to focus on that for that day. Terry  03:06 Yeah, and I didn't, you know, I've just kind of stayed away from it. It's kind of like the in the Reiki and the energy and all of that meditation all I've just kind of stayed away from it, because I didn't know how to do it, I want to do I want to be a professional as soon as I start doing something. So I, you know, I looked, I looked into meditating, and I did a couple of sets of self guided meditation, you know, Google Apps or sites? And no, it was everybody has a different what, what works for them different? Yeah. You know, just practicing gratitude saying, a Mont repeating a mantra. And then, you know, reflecting on the day and the week and I, once I started getting into the habit, you know, just trying to try and, you know, doing the mantra and then being quiet. Yeah, for the rest of the time. That that helps me, but I kind of feel like we need to do it more than 10 minutes. Yeah. Roy Barker  04:15 I need to expand that out. Yeah. And, you know, I just, I guess it like I said, Well, first off, we're not we are not doctors, and we're not professionals that really anything. But, you know, we are just on a journey to you know, I don't know if he can say find ourselves or find our better self and, you know, trying to get our mind right about different things and, and we feel like that the, that healthier aspect of our, you know, our eating and exercise will kind of follow in that as well trying to, you know, round it all up. But anyway, you know, what I what I do is I just start with like three deep breaths and just you know, and I'm, I'm a Christian, so speak to God or talk to God and I That's something that everybody, you know, if ever, if you have a higher power, then that's a good time to talk to it. If not, it's not necessarily you can focus on your breathing, there's a lot of ways to do it. So, you know, don't feel like it has to be associated with religion. But it is a good time if you if you do have that conviction, but anyway, you can, you can go on the internet and find a lot of information. But I usually just start with three deep breaths and just, you know, ask for an open mind to be receptive, to give me strength, you know, for either for the day, or, you know, if there's things I know I need to work on, that are top of mind, you know, sometimes it's patience, empathy, those kinds of things, you know, I just really ask, and it's funny, because when we started this, I did, you know, the picture of the people sitting cross legged with their, you know, hands like that. didn't really start that, and I can't I don't sit cross legged, I couldn't do that anyway, but I have started doing my hands that way, because I feel like it's an opening, it's like in a receiving position, to receive the message to receive that energy that you get from it. So it's interesting, but, you know, again, everybody has to find their own way and do what really works for them. But, you know, I had tried meditation years ago. And, you know, back then the, I think I was using some kind of an app, but it was basically just talking about, you know, just concentrate on your breathing, try to clear your mind of everything that you can't totally do that stuff always creeps by, but you just have to reset and say, you know, take those really deep breaths and let it go all the way down, and then breathe out and just kind of focus on that. Terry  06:49 And blowing it all out, too. That's a huge part of breathing out. Some people they use some people just don't think about it that that specifically as far as breathing goes, but you know, breathing in through your nose, and then blowing it all the way out through your mouth, all the way. I mean, everything, every last bit of it until you take another breath, that that's part of the cause. She's She's young that I can't say, when we talked to joy and Yachty when they were on about Eastern medicine, that, that I think is really important as far as Roy Barker  07:30 meditating. And yeah, yeah, and that's something that you know, I've picked up from yoga before is that how important breathing is to a lot of things to you know, our temperament. And our physical health. I mean, when we, when you start feeling yourself getting agitated, if you'll just take that deep breath, sometimes you can kind of Ward it off. And, you know, make yourself have time to think, you know, we were, this is a little off topic, but we're talking about something somewhere the other day, it was like, you know, don't, don't react, but respond, which is it kind of resonated with me, because sometimes now, if you take that deep breath, you can put up a delineation line between that initial reaction versus response, where you can kind of gather yourself and think about it. So it's, uh, you know, it's something to think about. It's a good practice, you know, when you're in a stressful situation, I Terry  08:25 think, I think that that makes the whole difference between responding and reacting. Yeah, I mean, for me, and and, you know, something else that I do that I didn't realize was sort of meditation? I don't know if it's, I don't know, breathing wise, is sigh I sigh Yeah, a lot. But it doesn't necessarily mean anything, it just means that, to me, it just means I'm kind of clearing out all the clutter from my head, so I can concentrate on the work at hand, you know? Roy Barker  08:53 Yeah, not do that. Like, you know, if I'm in the middle of a difficult spreadsheet or something, you know, tough formula, or trying to figure it out. You know, I noticed that with me, I'll be like, you know, just let it out. And but part of my problem is holding that in to that, you know, I tend timber, yeah, I tend to hold my breath when I get not necessarily in a, you know, not stress, it doesn't have to just be stress. I mean, it could just be something where you're thinking and concentrating really hard. So, just remembering to take those breaths along the way I used to, I've said this before, but I used to have a sign over my desk that said, to breathe, and you know, people would kind of snicker and say, Well, you know, you have to tell yourself to breathe. And it's like, well, no, not not in certain situations. And I've been called out on this from you know, when I used to do some martial arts, my Sensei, he'd walked by and you know, he didn't pat me on the shoulder and say, it's okay to take a breath. And so that's when I first became kind of self realization about that and then the other time was a one of those painting parties, you know, where the ladies up at the front painting and you're kind of following her. And, you know, she walked by and said, It's alright, you can breathe while you do this because I was like, so intent on getting it and I was all you know, just holding my breath. Terry  10:15 Did you turn into Michelangelo? After she told you to breathe? I want to send say, Roy Barker  10:24 yeah, another cool air cool. Terry  10:27 We are looking for a sensor. Roy Barker  10:30 But yeah, anyway, I think it's a, it's been interesting, you know, and we've we've been doing it a couple weeks now. So we're still new at it. But I think we're growing, I feel like we're growing it's come become more second nature. And it's just something we start our day out with. And it's something we and that's what I was gonna say is the end of the day. I like the beginning of the day, because it starts out on the wrap step. But I like the end of the day too, because it's a chance to just clear your mind of all the stuff that has happened during the day and basically just prepare yourself for sleep. And sometimes, you know, for me anyway, if I just go straight from doing something to go try to lay down, everything is still swirling in my head still thinking about this and that. Whereas if I take that 10 minutes to do this meditation, it really puts me in a much more relaxed space to go lay down. Terry  11:26 Well, another thing that we do, I think we've already mentioned this, but we journal also and we've been journaling afterward. You know, I've been I've read a couple of articles that say to journal beforehand, so you can meditate on it. And then I and then do it afterwards, too. I don't know. Roy Barker  11:45 Yeah, I think a little bit time before that. We do the meditation and I journal some I don't necessarily look at it. But it kind of reframes me of some stuff that I really want to give a lot deeper thought to. Okay, anyway. All right. Well, unless you've got anything else that was it, just want to talk a little bit about meditation, Terry  12:06 just that we try to do at the same time every day and in the evenings as well and just kind of trying to keep a schedule schedule about it, you know. Roy Barker  12:16 Alright, well, thanks a lot for listening. Of course, you can find us at www.feedingfatty.com we're on all the major social media networks, go over to the Facebook group, we'd love to start some discussions over there. Also on Instagram, and this will go up the video of this will go up on YouTube once we release the episode so he can find a scene where you can always reach out like said we will be glad to answer any questions that we possibly can Terry  12:45 return now Well, fine. Roy Barker  12:46 Yeah. And we're not professional. So you know, sometimes we have to just refer people out and say, you know, you need to seek a medical doctor or dietitian or you know, get some advice from a professional for sure. But we can answer any simple questions for you. So anyway, until next time, that's gonna do it for Roy. Terry  13:05 I'm Terry. Goodbye. www.feedingfatty.com

The How to and Benefits of Plant-Based Nutrition with Olivier Mankondo Olivier tells his story of going plant-based in his eating. He was able to lose almost 80 pounds while reversing his diabetes and high blood pressure. In addition to plant-based Olivier is also intermittent fasting. He eats his last meal at approximately 6p to 7p, then his next meal is 12p or noon the following day. He also goes into detail about eating raw versus cooked vegetables. Sharing is caring Facebook, Twitter, Pinterest, and LinkedIn About Olivier Olivier Mankondo is a speaker, author and weight loss and wellness coach with a passion for shelf-help books. He empowers people with the knowledge of a plant-based nutrition so hat they can make good dietary and lifestyle choices. Throughout his talks, he has been able to inspire and change a lot of people. Olver can speak four different languages, including French. He is the author of the book “The Plant-Based Nutrition: How It’s Going To Change Your Life” www.oliviermankondo.com www.feedingfatty.com Full Transcript Below The How To and Benefits of Plant Based Nutrition with Olivie... Sat, 5/15 7:28PM • 32:54 SUMMARY KEYWORDS eat, milk, protein, olivier, plant, processed food, drink, people, lose, fruit, vegetables, osteoporosis, meat, enzymes, based, digest, food, body, suffering, lots SPEAKERS Olivier, Terry, Roy Barker Roy Barker  00:00 Of course, this is, uh, this podcast Chronicles our journey, my journey into wellness, losing some weight, also, you know, just wanting to eat better, not just not feeling bad, you know, eating too much being more active, just, you know, we're trying to put the whole package together. So we can, I can enter later life and a little bit better health and feeling better than what I do now. So what, you know, we bring things, different things that we're doing from time to time, but we also bring different guests with different perspectives. And we're very happy today to have Olivier Mankonda. He is a speaker, an author, weight loss coach, wellness coach with a passion for self help books. He empowers people with the knowledge of plant-based nutrition, so that they can make good dietary and lifestyle choices. Through his talks. He's been able to inspire and change a lot of people. And Olivier, welcome to the show. And he is the author of the plant-based nutrition, how's it going to change your life, and it's a very impressive book. So thanks for taking time out of your day to be with us, Olivier. Olivier  01:07 Thanks very much for having me. Yeah. And Roy Barker  01:10 so you know, we talked a couple of weeks ago, and you know, me and Terry, have been kicking around this, you know, more of that plant based trying not maybe not getting rid of meat totally, but trying to move away from eating so much. Because our, you know, especially where we live here in Texas barbecue and beef, it's really big. But, you know, it can weigh me down for two or three days after I eat it, it seems like and so we actually have given this plant based nutrition, with the intermittent fasting a little bit of a world this week. So we're excited to have you on and, you know, be able to ask you some questions that have come up for us. So kind of tell us before we get started, though, how did you find yourself here? What What made you explore plant based and kind of jump into that? with both feet? Olivier  02:04 Yeah, it's such it's happened a little bit. I didn't plan to do it. Okay. It was just one day. It was a sudden, Wednesday, I was watching YouTube video. And there was a ninja Yogi, his name is Sadhguru. And he was talking about the meat. We're saying that meat was not designed for the human mechanism. And it was the message was so powerful that I decided that I will go ahead and try it. And it was like I said, it was a Wednesday and I spoke to my wife and I told her that I will stop eating meat. And on Thursday, I went to work. And when I came back and asked you to cook me my last meal of meat, and it's been five years of not starch meat anymore. Wow. So I've stopped all the dairy product or most of the processed food. And it's been like that. So it was not like I was expecting something. It's just because I watched that program and I made my decision. Roy Barker  03:06 Okay, yeah. And you have for those that haven't seen the book yet, we number one wants you to go out, pick up a copy. It's a great book. But on the cover, you have a before and after photos of yourself, which is really incredible. If you don't mind sharing, I don't want to get too personal. But about how much weight did you lose between these two photos? Olivier  03:28 Yeah, so on that photo, my original weight was 100 kilo, which is 220 pounds. Okay, and I lost something like 77 pounds. So now my weight is 143 pounds. Roy Barker  03:47 Oh, Holy smokes. Yeah. Olivier  03:49 So and I lose that in just nine months. Okay, okay. Roy Barker  03:54 Yeah. So So let's take us through this just a little bit. Because the other twist I think, is, if I'm not wrong, that you have is that it's not just plant based, but it's also this intermittent fasting that you do on top of that. So can you kind of walk us through what your day looks like? I'm sorry, Terry. I didn't mean to interrupt. You Terry  04:12 know, I was gonna say he said it was nine months and we we talked about it or it's like he had a baby. And birthday. Olivier  04:21 Yeah. So what I do, basically, is that when I wake up in the morning, I don't eat nothing. So I only eats twice, twice a day. So in a week, I've got 14 meals and in the at 12 eat just fruit. And at 7pm I eat either a fruit or a salad, or I eat cooked food. So I've got a 14 meals out of those 14 meals. 11 are row so it's fruit salad, and only three cooked meals. And why do that? It's because When you eat raw, your body doesn't have to produce some type of enzymes, because all these raw food ivali got these enzymes, and your body doesn't have to produce that. And basically, it's really soft on your body. That's why I do that. And why do I eat, I do intermittent fasting, because our bodies spend 80% of its energy, trying to digest food. And when you keep grazing, during the day, your body will not have the chance to heal and cleanse. So it's really, really important to not grace not to eat all the time, because your body can only cleanse and heal when it's not digesting food. It's like for example, if you've got your car, you take it to the garage to EBIT fix, you can't drive it at the same time. And your body, that's how the body works. You can only cleanse and heal when it's not digesting food. And that's why I only eat twice a day. And in between, I have no sack snack or things like that just water. Or sometimes I can ever make juice. That's all I do. Terry  06:17 Well, and that's what I was wondering the other day I was, you know, what the difference between the raw versus the cooked plant based food, you know, what, which one was better for you, and the explanation that you just provided? Just Can we just reiterate. So the raw helps with the digestion is just not as hard of a digest Gen process. Olivier  06:43 Yeah, so basically what happens is, when you eat raw food, raw food, I've already got a lot of enzymes, okay, but when you eat them, your body will not have to produce those enzymes. And it's very easy for the body to digest raw food, okay, but when you cook those food, there's a lot of enzyme that your body will have to produce lots of enzymes, and a lot of nutrients as well are destroyed during the cooking stage. Right. That's why it's always better to eat raw food. But I don't want to completely stop with the roof. Sorry, the cook food. That's why I only eat fried cooked food during the week. Okay, all the rest is raw. Okay. Yeah, Roy Barker  07:29 yeah, that's interesting, because I've heard that over time, especially with vegetables is that when we cook them, we actually cook a lot of the goodness out of them as well. So that's another good thing about eating the raw. So the other thing that we you know, in our preliminary talk we talked about was milk. And it's funny, because I did a little research and was just, you know, and there's a lot of research on both sides. I know that but the piece that I was reading was a scientist, actually, that was saying, We are one of the only mammals that drinks milk after our infancy, I guess, you know, after we get weaned off of food, that back in the olden days, that, you know, we people quit drinking milk, but one reason that they they went to it is because it's high caloric. And it was easy to get. And it's basically like if you were hurt or something you had, you know, goat's milk or whatever available to you. But they said that that was a definite shift in our body mechanics, you know, from, I guess, during this evolution process that really, if you drink milk at our age, it should make you sick. Olivier  08:43 Yeah. So what's really happened is that, when you look as well, you will see that human beings is the only species in the entire creation to drink milk from another species, you will never ever see that you will never see for example, cats drinking dogs milk for goats drinking cow's milk, because every milk is specific to his own species. So for example, if you look at the rabbit milk, it contains 10 times more proteins than the human milk. And why is that? It's because when the baby rapid is born is so small, that they need to double it size within the first week, if they want to sustain life. If you look at the seals, milkweed content 40% fat, because the baby seal need to build up fat very quickly because it's very cold in the North Pole. Okay, you look at the human milk, it contain lots of lactalbumin because we need to produce amino acid. And you look at the cow's milk, it contains lots of casein. So you can see that every milk is specific to his own species. And when you drink cow's milk, because the Wonder cow is born is in weight, something like five stone or 30 kilos. And after three months, you need to triple that weight. That's why in the cosmos, you've got to loads and loads of calcium. And when we people will drink cow's milk, our body will analyze and see that now we've got too much calcium. And when we go to relate, we're going to lose that excess calcium to the expense of our own calcium. And in the cosmic as well, you got loads of phosphorus. And again, our body will have to neutralize that phosphorus. And to do so it's going to leech off the calcium from our bones and our muscles. And that's why you will see a lot of people suffer from osteoporosis, which is a condition which make your bone brittle, and you start suffering from the inflammation of the joints. And you will see that in the countries where the milk intake is very high, you will see a high incidence of osteoporosis as well. Interesting. And you will see as well that human beings are the only species as well will drink milk when they're adults, you will never see any grown animal drinking milk. And there's an enzyme which is called lactase, which enables people to digest the milk. And when we reach the age between two and four years old, that enzyme says to be produced, which is suggestive that we need to stop drinking milk. And that's why you will see that 70% of the world population is lactose intolerant. Wow, we'll see that. Yeah. And when you drink cow's milk, it's going to give you a lot of diseases such as anemia, ear infection, eczema, asthma, osteoporosis, cancer, obesity, appendicitis, you got lots of all of these diseases. And there's another thing as well is that when we drink cow's milk, boys and girls will go through puberty at a very early age. And when you go through puberty at a very early age, your body will start producing estrogen in excess, and an increase of estrogen is linked to cancer. And that's why you will see in the future, later on in life, these girls will start suffering from breast cancer, uterus cancer, ovarian cancer, and for boys, it's going to be prostate cancer, cancer, you can see that the dairy products are really not designed for the human mechanism. Roy Barker  12:04 So what so what about in, I guess in the world and in our world, like, and we're you know, we're based in America, you're based in the UK? Is that correct? Olivier  12:14 Yes. Yeah. So Roy Barker  12:15 now, what about across the world? Do are Americans the ones that drink a lot of milk? Or is there a lot of animal milk consumed across the world? Olivier  12:26 Yeah, we did, I would imagine that it's mostly in America, Canada, and in the your European countries where the milk intake is very high. Okay, for example, if you go in Africa, you don't really drink that much. And you can see that the incidence of osteoporosis is less in this Africa, in Asia and stuff like that. So it's mostly in European countries, and in America and Canada, where you got really that problem. Roy Barker  12:56 So one of our challenges, I think, is, you know, of course, we, we are heavily, you know, protein focused is kind of where we're coming from. And so, you know, moving into plant based, I know that, you know, there's soy and beans and a lot of other stuff that you can gain protein, but kind of talk, talk through that process. Because, you know, as we did this, this week, we mixed in some beans with our salad. And, you know, we're trying to be conscious about getting, because it's not highly concentrated like beef, you know, trying to work it in wherever we could. So tell us a little bit about how do you work in enough protein in your diet? And then of course, some of those sources, where you get that from? Olivier  13:40 Yeah, for example, the example that I like to give to people is that when you look, for example, at the elephant, is the biggest land animal on earth is not deficient in protein. But where does he get this protein from? Just from the green study, it's okay, you look at the gorila, we should 99% of the same DNA. But what do go really eat, they eat fruit, vegetables and tender roots, they do not eat meat. And you can see that the gorilla is very powerful. So if you want to get your protein, what you need to do, you just need to eat lots of legumes like beans, lentils, chickpeas, peas, all this stuff, spinach, and you will your requirement of protein will be met. You don't have to worry about all these things. You just have to eat all this stuff, all those legumes and stuff, and you will not have no problem at all. It's like me, I've been on eating this way for five years. And I'm not deficient in protein. It's just gotten in the environment that we live in. They've stressed a lot of butter, protein, everyone needs to need a lot of meat and stuff like that, but that's really not what we should be doing. We should Getting those protein from plants. Roy Barker  15:03 Yeah, and I was looking at because I looked, I was doing a little research on this as well. The other thing that we lose, I think when we when we take protein is the is iron if I'm not correct, but if we eat the spinach and kale, we more than make up for any iron deficiencies that might, you know, we may see across that and it was an interesting article. And I'll just put this out there to see if you've read this guy or if you know about it, but he was talking about one thing about our teeth, that we're not carnivores because it well we weren't designed to be total carnivores because if you look at our teeth structure, we don't have the fangs for you know, ripping flesh and things like the big cats that eat meat do. And and then he also talked about our digestive system. I think that meat eaters have very short digestive systems, where ours is fairly lengthy. And then the opposite side, he was talking about that. We're not totally plant either, because our because of our teeth again, but our digestive systems weren't long enough. So it's, it's some interesting concepts to think about the way that our bodies are designed and the way that we eat today. Not that they are totally all, you know, in line with that, but the Do you even keep up with how many proteins that you may get in a day, do you? No, no, no. Okay. Olivier  16:34 Do any calorie counts? I don't do any protein count. What I do is just I need a balanced diet. Yeah, I try to eat every not attracted. Every day. I need fruit. I eat fruit every single day. Because like I said, At noon, when I eat it's always fruit. Alright, so I eat a variety of fruits. And at night. We'll have for example, a salad with lettuce, cucumber, tomatoes, onions and stuff like that. Or I will cook maybe some potatoes with beans and spinach, or maybe some brown rice with mushrooms, lentils and Tempe, something like that. So I don't keep track of my protein intake because I know that what it will be okay with that. Okay. Roy Barker  17:22 Do you eat? tofu? Yeah. Do you eat? Do you work tofu into your diet as well? at the tip? Yes. Olivier  17:30 Yes, I do have a temper. Yes, definitely. Yeah. Oh, that's a sign that the tofu has got lots of protein as well. The tofu and the Tempe got lots of protein. Yeah. Roy Barker  17:40 Can you explain what the Tim I don't know what TMP is just. Olivier  17:44 It's just it's a little bit like tofu. It's made with soya beans. Okay. Yeah, it's basically the same process that they use. Okay. It's just a texture. It's different, or the taste is a little bit different. But it's done with soybeans. Okay. Roy Barker  18:01 I guess I should ask Terry, do I know what that is? Have we had? I don't know, maybe. Terry  18:07 There's so many different types. You know, I was gonna ask you so. So when you started your journey, your plant based journey? What was what were the reasonings? I mean, I know that you you wanted to lose some weight. Did you have some certain health issues that you wanted to address? And then see maybe if you could deal with those instead of taking medication deal with those with the plants? What was behind that? Olivier  18:40 Yeah, like I said, I didn't know anything about the plant based nutrition. It's just when I watched that program, I and I decided that I will go ahead with that. But in the meantime, I had lots of health problem. I was suffering from high blood pressure. I had a massive headache every day or every other day. And the ad was so bad that that was me all the time. Dangerous chest pain, back pain, abscesses, john pain. So all this was really bad. And what happened is that when I changed my way of eating, after a week, I lost 11 pounds, just in one week. And this was very surprising for me. And four months in into the change, I went to my doctor to have my blood pressure tested. And he was surprised that I had I don't I didn't have any blood pressure problem anymore. And normally, my doctor told me that I will be on my medication for the rest of my life. But at that time when he told me that I said, No, I'm not going to take any medication. And he asked me, What are we going to do? And I said, I will try to do some sport, and I joined a karate club because I was tired. too, I thought that maybe it's going to solve the problem. But there was no changes. It's only when I stopped eating all the meat products and dairy products of this process food that my blood pressure went down. And basically all this was without any medication. And for the past five years, I've not been sick a single day, not even the flu. Nothing. So my my hair is. 20:29 Wow, okay. Terry  20:31 That's, that is awesome. Yeah. Olivier  20:33 When you look, for example, my brother as well, my brother has been able to follow that path as well. He's been able to lose. I think it's 73 pounds, that is being able to lose. And it was a he had a blood pressure as well, he was pre diabetic. And he had a psoriasis, which is a skin condition. And the doctor told him that he will have that for the rest of his life. And he had the psoriasis for eight years. But when I introduced him to this plant based nutrition, all these problems were gone, as well with no medication, no medication at all. And my wife as well, she has lost 99 pounds, just on this. Roy Barker  21:17 Well, you know, talking about the inflammation, I've got a, I've got a little shoulder issue that I tore some ligaments or tendons in years ago. And when I eat wrong, or don't want to say wrong, when I don't eat correctly, I can feel it restricts my movement, and I can feel the inflammation. But after doing the plant base for a couple days, I was telling Terry that the my range of motion was almost back with this thing. It's been you know, the last two or three weeks, it's been killing me and it kind of restrictive in what I can do. But it was amazing how different I felt just after a couple days of you know, eating the plant based and staying. And we really, I think we still had a little protein in our diets. And we you know, we had a refrigerator full of meat that we were trying to you know, kind of work through as we start into this but it was amazing how I felt and then and I don't know which you know, which is which but the other thing was this fasting in the morning breakfast used to be my biggest meal the one I used to look get for look forward to getting up and having. But I haven't really missed it. One thing I've done is I drink coffee, and I put a little ghee in my coffee to thicken it up. So you know, it's a, it's a good fat, but it also it's heavy enough that I really haven't been hungry in the morning. So that's been an interesting transition. And of course, I think the other great thing for myself is just at seven o'clock being done because we were used to snacking late at night nine or 10 o'clock and then go into bed with the full stomach and you know, you know how that goes. But anyway, so let's talk about the other thing I want to talk about for a minute is the volume so because in in IE any people can tend to even abuse good and healthy things. So let's just talk about you know, what kind of volume should we expect to to eat? Olivier  23:22 Yeah, so what you have to do is that like I said, when you on the plant based nutrition, you don't have to restrict your, the way you eat. So what I do is I eat as soon as I feel full stop after all you have to do and it's difficult to binge on foods, it's very difficult and because the fruit I've got loads of fibers and it's full of water you get full very quickly so it's difficult really to binge on fruit or plant based it's very difficult and so you will tend to feel old really quickly and as soon as you feel full you stop eating and that's all you have to do you don't have to look at small portions and not just it when you feel full you stop that's all you have to do. Roy Barker  24:12 So what about mixing it up because I I don't like fruits or vegetables well i like i like fruits I you know I like to eat an apple but I mean an orange or maybe a banana but vegetables not so much so I guess is it important to to be experimental to bring new fruits and vegetables into our mix so that we don't get burned out from just the you know, feeling like we just eat a banana every meal or eat an apple every meal. Olivier  24:42 Yeah, but you have to do is you have to mixed all the fruit. So you need to eat really a very approved. And yeah, that's what you have to do. And you have to incorporate that slowly because if you Stop eating lots of fruit at at one go because you're not used to it, you can have some detrimental consequences. Not in a bad way, but your body will try to detoxify quickly. And this really I had to work again, abscesses and stuff like that. Okay, yeah. But if you want to avoid that what to do is that you need to incorporate that slowly. And in the meantime, you decrease your intake of meat, dairy products, all this processed food, and at that time, you're not going to suffer from all these detoxifying symptoms. Roy Barker  25:54 Okay. Okay, great. Well, is there any other, you know, we're just getting close to wrapping up, I just want Is there any other points about plant based that you want to get out there, or, you know, some of the other great side effects that you've had from it. Olivier  26:14 That's all the side effect that I had. But in the process for this plant base as well. What I would like to add is that a lot of people, when they go on these plant based nutrition, they tend to replace that with unhealthy, vegan processed food, which is really bad as well. You can add that as a treat, but it doesn't have to be your meal that you will have to eat a lot of time because when you look at the processed food, the food that has been transformed and resemble to nothing in nature, they're essentially the manmade food. And when you look, you will see that 51% of what we eat as a rest is processed food 42%, the animal product and only 7% of fruits and vegetables. And in indoor 7%. Unfortunately, the majority, it's the potatoes to make french fries. So we eat very, very little of fresh produce, right? And when you look at those processed food, they are full of additive, calorie flavoring preservative, which are chemical substances not recognized by the body, and they create havoc. Okay. And when you look as well, you will see that in this process food, they've put us what is called aspartame, aspartame is very toxic, and it's a nerve poison, and you find Hospital in more than 10,000 products only in the supermarket. Wow. You'll find that in train gum, in drinks in solder. Ice cream, breakfast cereal in lunch product. That's why I always say to people that if they go on this plant based nutrition, yeah, they need to try it all code and avoid the processed food because the processed foods are not even vegan. Okay, Terry  28:07 yeah, just because it says vegan don't automatically assume that it's going to be healthy for you. I was looking. We like cheese. So I was looking at you know, I've been seeing a bunch of information about vegan cheeses and all of that. I mean, is there a healthy? Well, I guess it would all be processed and Roy Barker  28:26 processed. Yeah. Olivier  28:28 Yes. So for example, the even the vegan cheese their process. So for example, if I have to look this month, I mean, predated the third last month. For example, if I have to count the time that I've had the vegan cheese, it's only one slice that I bought for the whole month. Because they are still processed food, right? Yeah. Yeah, Roy Barker  28:53 I was thinking the other thing was about these vegan sausage patties. You know, anything, like you said, if they have to transform it into something that is not recognizable, probably a good sign that if you eat it, you need to eat it in limited quantities. And it's best just to go over to the vegetable while and pull the fresh fruit and vegetables run off the the stand there and just, you know, try to find a way to eat them without incorporating these because like, goodness, I don't know what Yeah, I don't know what it would take to turn a turn something into a vegetable sausage Patty, but probably probably not. Not good. Good. All right. Well, Olivier, we appreciate you. We're excited. We're excited to try this. I feel like that. You know what little we've done, has made us has made me feel better. I don't want speak for Terry, but we felt better. And it's just a matter of getting these things out of our diet and then figuring out you know, how we can incorporate the fresh fruits and vegetables. So we're looking forward to We're excited. And hopefully in a couple months, we'll reach out and have you back on and we can be your next success story. Olivier  30:08 Yeah, yeah, we'll be afraid. Very happy to do that. Yeah. Terry  30:12 Olivier, thank you so much. We really appreciate all of your insight and your story, sharing your story as explanation of all of the all of the plant based nutrition. Roy Barker  30:27 So if you don't mind, tell everybody, of course, how can they pick up a copy of your book, the plant based nutrition? How's it going to change your life? And then also, you provide coaching? So if somebody wants to reach out to you for some coaching information, how can they get ahold of you? 30:44 Yeah, if they want to get a hold of me, they can go on my website is oliviermankonda.com, that's oliviermankonda.com. And we'll be able, first of all, they can see I've got an eight step, weight loss and wellness program, that they can go on my website, and they will see that. And with that weight loss program, it's not only a weight loss program, but it's packed with lots of powerful insight that they can, if they put that in practice, they will be able to have optimal F. So it's not a diet, but it's a lifestyle change that I can expect from that. And if they want, they can read my book, they can go on Amazon. So the book is on sale on Amazon, they can have the book over there. And they can reach me as well on the if they want. They can go on YouTube, I've got a YouTube channel, where I put a lot of videos where I speak about all this stuff, where they can get all this knowledge where I share all this knowledge and you're Terry  31:48 available as a keynote speaker as well. Yeah, yeah, yes. Olivier  31:52 Yeah. Yeah. Yeah, I'm doing I've been keynote speakers as well. It's just because we are locked down all the the place where I was supposed to speak, or it's been canceled. Yeah, but I speak as well. I'm a speaker so people can reach out as well. If they want me to speak in their event. Yeah. 32:11 Okay. That's great. Awesome. We all reach out. I know you can and we will put the spelling of your name and website up on our show notes as well when people can reach out and find you. So thanks again. Like I said, we're looking forward to it. Y'all reach out to Olivier and let him give you a hand if you're thinking about the plant-based nutrition. So that's going to do it for another episode of Feeding Fatty. Of course, I am Roy stary. And you can find us at www.feedingfatty.com we're on all the major social media platforms as well as a live video of this episode will go up on YouTube once the episode goes live. So until next time, y'all Take care of yourself. www.oliviermankondo.com www.feedingfatty.com

Terry and Roy's May 2021 Update on Their Wellness Journey As we progress through this journey we still run into hurdles. We have been eating a plant-based diet avoiding dairy and watching our meat intake. We are also intermittent fasting. We typically eat lunch around 12p-1p then dinner around 6ish. No snacking in between which is hard. As we talking about in the last episode we have gone to Reiki sessions. Next episode we will talk about meditation and what it has meant to us. Sharing is caring Facebook, Twitter, Pinterest, LinkedIn About Terry and Roy After years of weight, health and fitness challenges, Roy Barker and Terry Mallozzi made a commitment to changing their eating habits and implementing realistic fitness goals for them. They chronicle their journey for health on the Feeding Fatty Podcast speaking to experts about related aspects of health challenges (type 2 diabetes, hyperthyroidism, hypothyroidism) losing weight (need to) and staying positive (easier said than done). Little did they know it’s not just counting calories and cutting out sweets. www.feedingfatty.com Full Transcript Below Roy - Feeding Fatty - Terry and Roy’s May 2021 Update on Their Wellness Journey (00:15): Hello, and welcome to another episode of feeding fatty. This is Roy it's Terry. So we are the podcast of course journey, uh, uh, chronicling chronicling. Yes. Thank you. Chronicling our journey into wellness. Uh, you know, that it's all encompassing, uh, uh, trying to clean up our eating habits, uh, you know, getting in a little bit better exercise routine as well as, you know, get in a good mind mindset and mind space as well. Uh, w last couple episodes we talked about, um, you know, our Reiki sessions and then our meditation. So if you haven't listened to that, you know, we're just giving it a try and see if it's something that works for us. And, uh, we've also, uh, think, you know, we've talked a little bit about our, uh, internet issues that we may be experiencing as well as you know, we're just trying to get back in the habit of doing these more personal recording so we can let them loose on Thursdays. Roy - Feeding Fatty - Terry and Roy’s May 2021 Update on Their Wellness Journey (01:15): You know, we're still gonna continue to do our professional, uh, interviews that we will air on on Tuesdays. But anyway, just wanted to talk a little bit about where we are. Uh, we've been on, uh, we've been doing the plant-based for maybe three or four weeks, and that's encompassed with, uh, intermittent fasting. You know, we usually eat lunch around noon dinner around six or seven, and then fast until, you know, the next day. And, uh, we'd had really good luck. And then this, um, I guess it was last Thursday or Friday, just, uh, probably stress tension, lot of stuff. We just kind of went, went, went crazy couple of days there, but, uh, you know, beginning yesterday we got back on track and then doing good today so far. So, you know, I think it's important to say that, you know, we're trying all these new and different things to, you know, see what we can find that works for us, but, you know, we still struggle and we've got, you know, I've got 50 years of bad habits and, uh, Terry (02:21): I'm glad that you said I've got them. We've got, I've got 50 years, Roy - Feeding Fatty - Terry and Roy’s May 2021 Update on Their Wellness Journey (02:26): You know, bad habits, uh, accumulated, you know, thoughts and conditioning and things like that, that, you know, we're still trying to break that, uh, work through. Terry (02:36): Yeah. And it's not to say that that what we're doing is the end all be all because of course we aren't are not the professionals. We're not medical professionals, we're not physicians where we are doing what is working best for us at the time. And, and we just felt like with plant-based eating, um, it would help with so many different issues as far as, you know, medic taking medications and, um, you know, using different spices and herbs and foods to address certain situations with, we felt like that was going to be good, but it's, it, it is not, it's not easy once, you know, you've been a carnivore your whole life and you just kind of drop everything. And I have been having some, um, hamburger cravings, um, and chocolate, I have been wanting chocolate. I am S a sweet, sweet, I have a sweet tooth. So, Roy - Feeding Fatty - Terry and Roy’s May 2021 Update on Their Wellness Journey (03:36): Yeah. And, and, uh, you know, I don't think we are not on such a strict course that, that those are things that we can't do, you know, with, if we feel like we need some protein, some meat or something like that, then it's perfectly okay to, you know, go do that for me. My personal journey though, is that I can't, you know, if I have a little bit, then I've got to have a lot. So I usually do better with just being restricted from doing, but if I think in my mind that I can do at any time, that usually helps. It's not that I can't, it's just, I choose not to, because of, you know, part of the way, because even chicken beef is a little bit worse, but I just feel like it just weighs me down and just stays with me for, you know, a couple of days, which it does based on the digestive track and everything. Roy - Feeding Fatty - Terry and Roy’s May 2021 Update on Their Wellness Journey (04:25): But yeah, I mean, I've, I've felt better with the plant-based. It's just, you know, I'm going to tell you that sometimes it's like a insight just it's like the, you lose that fun portion, you know, vegetables is just, they're just not fun. It's not as fun as going to, you know, Buffalo, wild wings and having some wings or hamburger or, you know, go into someplace else, you know? And then when you really start processing that thought, you think that, you know, well, food's not supposed to be fun. It's supposed to help you to live. And, you know, we can still go out and, you know, with friends or fellowship with people and not eat the things that we don't want to. Terry (05:08): Yeah. We don't have to base it around a celebration. I mean, food doesn't have to be for celebration, but I mean, it just, it has been, that's just, that's the facts. Yeah. So, Oh, go ahead. Roy - Feeding Fatty - Terry and Roy’s May 2021 Update on Their Wellness Journey (05:21): No, no, I was just saying that's part of the, for me, that's part of that hard habit. Terry (05:25): Yeah. Yeah. And, and I have to tell you these LA, you know, the last, I guess week and a half, you know, of me having these, these cravings, um, I, I have in the past been able to just eat a little bit and then be satisfied and be okay. And that that'll quench my craving, but lately not so much. I mean, I want more, I do. And I don't want, I don't want, um, tempt you with my cravings. You know what I mean? I mean, that's kind of a hard place to be. Roy - Feeding Fatty - Terry and Roy’s May 2021 Update on Their Wellness Journey (06:07): I appreciate that. And that's something that, you know, we talk about between ourselves, because it's, I'm lucky that I have, you know, Terry to support me because it's hard if you don't have somebody that gives that a second thought, you know, bringing stuff into the house or always wanting to go out to eat. So, you know, I appreciate that. And thank you for that. But on the other hand, it's like, Terry (06:29): But we can also work that can also work against us because it's like, Oh yeah, I'll go ahead and try that. We can do that. We can have a little bit of that. Oh, no, Roy - Feeding Fatty - Terry and Roy’s May 2021 Update on Their Wellness Journey (06:39): No, but I think it's just important, you know, for you to have the, you know, you don't need permission. That's not a good word, but it's the only way I can think of, but you know, it's like you have permission to bring in or do what you need to do for you. So, you know, it's kind of that double-edged sword that I have to be strong and not, you know, just be, if you wanted something like that, that you felt like you really, really needed, then it shouldn't be a temptation. Terry (07:05): No. And I feel like, you know, if I want it bad enough, I'll go get it. And, um, you know, it's not, we don't have that many hiding places here. So the food is the food. It's where it is Roy - Feeding Fatty - Terry and Roy’s May 2021 Update on Their Wellness Journey (07:16): Nicely checkout stuff coming through the door, just to see if there's a treatment, Terry (07:19): It's me. You, you help help me unload it. Roy - Feeding Fatty - Terry and Roy’s May 2021 Update on Their Wellness Journey (07:25): But, um, yeah, I think mainly, uh, you know, I think I just wanted, I think we both just wanted to get out there that, you know, we struggle, but we try and, uh, you know, we're, we're trying to string this together. Not only the plant-based, but in the fasting, but then also we're doing this meditation. And, um, Terry (07:46): I don't, I don't, Roy - Feeding Fatty - Terry and Roy’s May 2021 Update on Their Wellness Journey (07:47): It, it seems like it's helped, I feel much more grounded and centered. Uh, you know, some days are harder than others to, you know, feel like, to take the time to do it and then some others. So it's like your mind is so cluttered that even if you do it, it's not, it doesn't seem very fruitful, but I think it is, I think it's self realization that your mind is cluttered first off, but sometimes you can work through that clutter to say, if you just keep repositioning or keep reinforcing, just breathe and just clear your mind and just think about that breath. Terry (08:22): Um, anyway. Yeah. I mean, and so many different things have been happening, you know, like with everybody, every, everybody has so many different things going on and we're not any different it's, um, you know, internet issue. I wish there wasn't an internet issue of meditation that we could do just fixed. That would be nice. Yeah. Roy - Feeding Fatty - Terry and Roy’s May 2021 Update on Their Wellness Journey (08:45): Yeah. And that's, you know, we've had a lot of adage or I feel like I've had a lot of added stress because not only, you know, we we've had to bump and reschedule a couple of weeks of first off, but, uh, you know, then just processing what we do have it's, it's a nightmare, which, you know, lately we've been going to a couple of local restaurants, which it's hard to, you know, be in there and not want to eat all the good stuff. Terry (09:09): That's what I was going to say. That, that right there is our internet meditation. We go there siphon their internet and then we have to eat the kitchen sink cookie. Roy - Feeding Fatty - Terry and Roy’s May 2021 Update on Their Wellness Journey (09:18): Yeah. So, yeah, Pandora, I mean, Panera, Panera has been kind of our go-to because they do have some, you know, healthy plant-based options. Uh, you know, I'm not going to tell you that this weekend, uh, w we've got kind of a late start on some things. And we went to the Buffalo wild wings, and it was hard not to, you know, eat some of their yummy wings. So, uh, but we did. Yeah. We split. And, um, you know, the thing is we did it, it happened now the, the big, next step is just getting over it and getting back on, because I don't think, you know, if we can eat clean the way we want to 90% of the time, then we're way ahead of the game. And so we, the one I'm working on for me personally, is just not letting you know this, these few days of flub up, wreck me from now forward. Roy - Feeding Fatty - Terry and Roy’s May 2021 Update on Their Wellness Journey (10:11): You know, if I can get back on and do another three or four weeks and then have a couple of days, I don't think there'd be anything wrong with that. Cause it's, it's, it doesn't have to be all or nothing. I think just trying to make improvements is kind of where we're at and, you know, hoping that we can improve it day over day. But I feel so much better when we were eating, when we're doing the eating, the vegetables and fasting, uh, it's just amazing how different you feel. And then when you go eat and we ate late, you know, so then you come home and like, Terry (10:42): And then the next morning, I mean, it's just like having a huge hangup. It's like, that's what I'm thinking of today. Today's May 1st, May 1st, May 5th Cinco de Mayo. I've been thinking about a margarita all day, but I'm going to power through. Roy - Feeding Fatty - Terry and Roy’s May 2021 Update on Their Wellness Journey (10:56): Yes, it would be nice. Terry (10:59): Oh my gosh. And then, you know, we'd have to throw in the chips and salsa and Mexican food that goes along with it. Roy - Feeding Fatty - Terry and Roy’s May 2021 Update on Their Wellness Journey (11:06): Yeah. And that's, you know, I will say that is one of our downfalls is, you know, when we get in the cycle of it's just, well, let's just do one more time, you know, but we can always find that one more time. I mean, okay. Terry (11:19): This turns Saturday. Okay. Let's turn Saturday into the weekend and then wait. All right. Well it's Monday and we've already gone through half the day and we're already messed up, so we might as well just carry on and it'll be a week. Yeah. Maybe. I mean, we haven't done that long yet, but yeah. Roy - Feeding Fatty - Terry and Roy’s May 2021 Update on Their Wellness Journey (11:36): Yeah. All right. Well, anything else before we go? Terry (11:41): No, I'm going to, I need to go meditate on my margarita. Okay. Roy - Feeding Fatty - Terry and Roy’s May 2021 Update on Their Wellness Journey (11:45): Okay. You didn't get that out of your mouth. All right. Well, you can find us of course, at www.feedingfatty.com. We're on all the major social media networks as well. Uh, we do hang out over on Instagram quite a bit. You can also find this recording on our YouTube channel. Once this episode goes live, we're always open for conversation. If somebody, you know, if you have a question, you have a topic you want us to cover. We'd be glad to try to do that. Um, we just need some reinforcement reach out. We'd really like to, uh, you know, build our engagement on our Facebook page or Facebook group, uh, you know, trying to be there to help people. So reach out, we'll see what we can do, but until next time that's going to do it for Roy Speaker 3 (12:33): I'm Terry goodbye.   www.feedingfatty.com

Need to Balance Your Energy? You Might Want to Try a Reiki Session with Roy and Terry Part of our journey also includes being in a better mindset. We both feel it is an important change in order to change other things like eating healthy and more consistent exercise. We tried our first experience with Reiki. It was the first time for us both and we had quite a memorable experience. In a future episode, we will have Peyton our Reiki practitioner on to talk more in-depth. Sharing is caring Facebook, Twitter, Pinterest, and LinkedIn About Roy and Terry After years of weight, health and fitness challenges, Roy Barker and Terry Mallozzi made a commitment to changing their eating habits and implementing realistic fitness goals for them. They chronicle their journey for health on the Feeding Fatty Podcast speaking to experts about related aspects of health challenges (type 2 diabetes, hyperthyroidism, hypothyroidism) losing weight (need to) and staying positive (easier said than done). Little did they know it’s not just counting calories and cutting out sweets. www.feedingfatty.com Full Transcript Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (00:14): Hello, and welcome to another episode of feeding fatty. This is Roy. This is Terry. So we are the podcast. That's chronicling our journey through. Um, they're trying to get healthy, uh, which includes changing some eating habits, as well as, uh, you know, getting a better exercise pattern, but we've also been trying some, um, you know, some different things that we'd like to share. I think today we want to talk about, and I'm gonna let you say it since I, I definitely have a trouble pronouncing pronouncement. It's right. Reiki. I call it Riki, but that's, you don't lose that. Somebody said, at least we know you're from Fort worth the way you say it like that. But anyway, uh, we just both went and experienced our first, uh, I've been once and Terry's actually been twice. So we're just going to talk about that for, uh, you know, a few minutes. And, uh, it was interesting. I don't know, you know, where, where do you want to start with that? But Terry - Feeding Fatty (01:17): I mean, let's talk about what it is and Reiki healing. It's it's, um, targets, targets your energy flow, um, removes, you know, blocks. If you have certain blocks in certain areas, um, you go and you, uh, have I don't, I mean, I guess just for lack of a better definition, you, you go and you lay on a table, it's like a massage table. So it's like massaging without the muscle manipulation and all of that. I mean, they, they do touch upon, you know, certain, certain points, you know, like on, on your forehead and it's just, everything is your, everything is energy and your shakras, there are seven chakras and, and they kind of focus on your shakra areas and try to figure out where you have blockages or, you know, where your energy needs to kind of flow up or, you know, Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (02:21): That was an interesting part talking about that. I mean, we'll get into it, I guess, a little bit more, but in all fairness, uh, you know, first off we are having some terrible internet issues that we have actually suspended. Uh, luckily we had a bunch of, uh, uh, episodes that we'd already taped, but our, um, and you know, this, we're doing this recording on, uh, the first week of may, but 2021. So we've been having some internet issues and we've actually had to suspend it on all of our podcasts just because we've tried and, you know, we've gotten to the middle and failed. So first off, we'll just apologize if you do watch this on the video, you know, it may be a little bit jerky. The audio should be fine, it's taped a different way, but, um, you know, we are getting that work done. We've got, uh, about, um, well, not quite a mile of work, the cable that they're going to bury down here and hopefully, uh, we've started the prep work at the house, and they've also got, um, the pavement Mark, like they're thinking about digging pretty quickly. So anyway, Terry - Feeding Fatty (03:24): We're on their schedule basically. Yeah. Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (03:26): We're holding our fingers on that. Nobody will give us a for sure date. So anyway, we're hanging on, we'll do the best we can, but just wanted to bring that up first. But second, uh, this young lady and the re part of the reason I bring that up is because this young lady who we went to was scheduled to be on the show. We really want to talk to her and get her on here. So as soon as we get some, uh, reliable, stable internet back, we will definitely do that. And, uh, she is a friend, uh, of your daughters is how we found her. Terry - Feeding Fatty (03:58): Yeah, Peyton, Peyton is a Reiki master. And, you know, I've had, I've had her explain what all of that is because I've kind of stayed away from it because I didn't really understand it. I mean, I do, I do understand that everything is energy. Uh, and, and then you lose me from there until I did the Reiki session. And then, you know, you can kind of liken it to acupuncture, I guess, but I've never done that either, but they do compare the two or, you know, I don't know, pressure points and certain areas and your feet and your hands and all of that. And they can kind of feel, uh, they feel warmth and you actually feel warmth. You don't really see what they're doing, but Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (04:45): Yeah. And part of the reason I kind of agreed to go do this was, you know, I'm interested in it. Definitely for sure, because, because I don't know about it. So, you know, definitely going and checking it out and seeing, but, you know, part of my deal is, you know, we struggle, I struggle can make, you know, go for two, three weeks, maybe a month, maybe two months on, you know, eating good. And then I just have a complete come apart. So part of my reasoning for wanting to go was just the fact of, uh, you know, I feel like there's some kind of a block, maybe something, I don't remember some trauma or, you know, I think it's also a lot of, we've discussed this before a lot of different, bad learned habits. And, you know, the one we usually kind of key on is the whole ice cream factor that, you know, that was a bit large part of my life growing up celebrations, you know, when things were bad, like, you know, anytime anything happened, it was like, well, let's head to the drugstore and get some ice cream. And so, so yeah, that was back in the day before. Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (05:50): But, um, um, you know, that, so I, I don't necessarily think that it has to be something traumatic happened. I think part of it can be, you know, just learn habits over time that, and you associate good and bad with this. And anyway, Terry - Feeding Fatty (06:06): And sometimes you just don't know, you don't know if there's a trend, like you, you continue continually, continuously, uh, reinforce how happy your childhood was. You just have all of these great memories and, you know, it's, you just don't know until you start diving into different areas and see if maybe something can come up, you know? Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (06:31): Right, right. Yeah. And that's why I wanted to do this. Uh, you know, that's why I was interested. And it was weird because, um, you know, my experience with it was like you said, you lay on a table in a quiet room and I love it with the Asian music plan. And then we have the, um, uh, you know, the incense and the oils and just a lot of sensory, good sensory stuff going on. But I tell you what, I don't think, I don't remember her touching my head, but I know she placed her. I could feel her walk behind me and she must have placed her hand over my forehead. And I guarantee you, it was like, um, it was like a hot coal setting on my forehead. I mean, the heat was so intense that I can't even explain it and Terry - Feeding Fatty (07:19): I get a headache afterwards or anything. I mean, you just Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (07:22): A little bit drained, but, uh, you know, the other thing she did, she cut my ears. And then, um, you know, I've got a, uh, an acute problem with one of my shoulders where I hyper extended it years ago, uh, carrying something heavy and it like tore the tendons where they go into my arm, the little arm socket. And so I have inflammation, but anyway, it, it gives me trouble every now and then, but it's funny after she moved away from my head, that shoulder was the very first place that she went, which is just, you know, strange to me. And the other thing she told me too was, you know, like my upper body, my head and my chest were holding a lot of heat and energy. And she was trying to move that down into my legs. She said, cause that's where we make changes and how, you know, things are, I guess, down into your knees, into your lower body area. Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (08:19): So anyway, it was just a, to me, it was a very interesting experience. I will go back and do it again, just because, but what about you, anything that out of the ordinary for you? Oh, one more thing. I'm sorry. I, I just want to say don't dog yet. Now the other thing I was going to say is it's funny that three, I don't know, after she was kind of around my head, it wasn't, it was just like all of a sudden, I kind of felt like I was in that limbo between consciousness and sleep. Just having these weird thoughts or is kind of almost like, you know, you're having those dreams that you just can't remember. Yeah. You know, they're kind of weird, but they, they have some reality based into it. Cause, but you can really, it just wasn't clear, but anyway, there's so all that was going on. And then it was like, things went silent. It was like my, my upper body, my chest and everything just swole up with, uh, just all of this energy. And the, I had three words that came to me were, uh, C uh, strength, wisdom, and patience. And that, you know, you know what I had gone through the, I went on a Thursday, had a really bad Tuesday and then Thursday afternoon was terrible. I mean, it was just the pits. And so Terry - Feeding Fatty (09:45): He didn't want to go anywhere. Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (09:46): Yeah, yeah, yeah. Well, yeah, but I was man, you know, it's just funny how it was so such a bad time and easily. I don't have times that are that bad for those reasons, but anyway, it was just terrible. And just those three words that came to me, I really needed to hear at that time. So I thought that was kind of strange anyway, I'm sorry. Go ahead. Terry - Feeding Fatty (10:07): Yeah. I, I didn't really get any clear-cut words. I, I just having a hard time explaining what happened, but, you know, after she was, uh, after we were finished, she said that my throat chakra was where she felt the blockage, the most heat. And, um, that has to do with, uh, communicating your, you know, just getting your point across, like I'm having a great time doing now, just getting your point across. And I've, you know, I've had, I've had a hard time with that lately and I don't, uh, I don't there just so many things going on that I just can't get in the right direction. Right. To explain what's going on. But I, I just, I felt, I actually did feel afterwards. Like I had had a massage, I was very, I wanted a nap. I just, I, I felt so relaxed. Um, and there were certain areas, you know, the second time that I went, I was having some tingling and some not, not pains, but just like some sharp feelings. Terry - Feeding Fatty (11:18): And then there were some tinglings around and it was like where her hands were. And I couldn't tell where she was, but she felt, Oh, yeah. I mean, that was like, I don't, I figured it was my digestive. I was hungry or something, I don't know. But it was, it was very constant and very, it just flickering and tingling. It was, it was, uh, a good, good experience both times. It was just different, but at times, and we didn't discuss, she and I didn't discuss, you know, anything in detail as far as what was going on. If I was having any pains, if I, uh, was, you know, feeling, having certain feelings that I was trying to, to deal with or anything like that, um, she, she just kind of told me what it was. She told me she, you know, that this may have been, may be happening. And, uh, it was good. I I'm ready to go. I bought a package ready to go back. Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (12:19): Yeah. I think it's worth the, you know, and that's part of, I think, as we have interviewed a lot of people on this show, it's, it's brought up a lot of things that maybe we didn't think about or like myself, I had never heard of this. So, I mean, it's, I want to try to go into this with an open mind and tried different things just to see kind of what that is. It's, um, you never know, you never know what's going to resonate with each individual person in the place that they're at. I guess Terry - Feeding Fatty (12:48): People find different ways to balance their lives. And if, uh, there is, uh, you know, in search for the positive balance of everything in your life. Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (12:59): Yeah. And I don't think, uh, I, I don't know that we know enough about it to recommend, you know, how to choose the person that you go to. And I think that would be a great topic when Peyton comes on is, you know, we'll, we'll talk with her about, you know, what do you need to look for? Because there are certain training that they go through and certain levels. I mean, it's, it's complicated. And you know, my thing about this, when we try anything new, whether, uh, anything is just always check, check the person out because I could, uh, you know, anybody can say that you practice something, but that doesn't mean that we really know what we're doing. And so, you know, I just urge everybody to check it out, check the person out. You go to make sure that they've got the credentialing that you're looking for. And then hopefully when we get Peyton on here, that we'll be, you know, one of the questions that we want to ask her is if somebody new is seeking out, um, you know, the Reiki H how, what would the criteria be to choose somebody? What do they need to do? Terry - Feeding Fatty (13:59): Yeah, definitely. I think that it's important, you know, nobody wants to waste their time, messing around with people who are just throwing up ads on Google or whatever, and that boy does that happen. You know, we got to filter everything out. Yep. Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (14:15): All right. Well, that's going to do it for this episode. Uh, one thing, you know, I think we've talked about we, when we first started this, this was more of a personal journey. We started interviewing a lot of people. So hopefully, you know, from this point forward, we'll be delivering much more of these, uh, you know, shorter Thursday episodes where, you know, we can kind of go deep about some things that's happening, uh, you know, in our life at this time. So, anyway. Terry - Feeding Fatty (14:40): Yeah. And I was just going to say, and, you know, by no means, are we professionals, these are just things that we're trying out right. For us, and what's working at the moment. So if there, if you have anything to add to this, if, if you'd like to discuss anything, go to our Facebook site, go to Instagram and go where wherever we are feeding fatty, Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (15:00): Or even send an email, we'll be glad to try to answer any questions. Like I said, we are not the professionals. And, you know, we don't, uh, don't claim to be, we, you know, we just offer up different suggestions of things that we're trying kind of where we're at to see, you know, what we're gonna, what combination is going to end up working for us, Terry - Feeding Fatty (15:19): But yeah. Any suggestions? Yep. Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (15:21): Great. Alright. Well until next time, uh, that's going to do it. Of course, you can find us at, um, www.feedingfatty.com, all the, all the major social media channels. We do have a Facebook group. We'd love to get some conversations started in also over on Instagram, we get a lot of traction over there. That's a great place to check out the different podcasts that we have up. Get some more information. And then also this will go up on YouTube, check out on our website. We have both an audio player and a video player available. So until next time that's going to do it for Roy I'm. Terry, talk to y'all later. www.feedingfatty.com

Our Initial Steps Into Plant-Based Eating and The Amazing Results So Far with Terry and Roy Roy and Terry started eating whole and plant-based foods. They discuss how and when they decided on this lifestyle change. The turning point came after interviewing a podcast guest author who wrote about his weight loss and type 2 diabetes reversal. They did further research on the health benefits of eating plant-based foods and are continuing down this path. About Roy and Terry After years of weight, health and fitness challenges, Roy Barker and Terry Mallozzi made a commitment to changing their eating habits and implementing realistic fitness goals for them. They chronicle their journey for health on the Feeding Fatty Podcast speaking to experts about related aspects of health challenges (type 2 diabetes, hyperthyroidism, hypothyroidism) losing weight (need to) and staying positive (easier said than done). Little did they know it’s not just counting calories and cutting out sweets. www.feedingfatty.com Full Transcript Below Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (00:15): Hello, and welcome to another episode of feeding fatty. This is Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far Terry  here. So, uh, we are the podcast, of course, chronicling my journey, our journey, uh, you know, we probably haven't done that as much as we should have been, you know, we started, and then we got really had a lot of interests with guests. And so one thing we're going to make a commitment to basically start, uh, you know, just doing some episodes with me and Terry  Moore to basically put out there things we're doing, how we're feeling and what's going on in our life too. You know, we just want to, if there's somebody out there, somebody else that's struggling out there, we want to be a resource for them and, uh, you know, get some conversation started. So I guess with that, let's just jump into, you know, kinda what we're thinking about today. Terry  (01:02): Okay. Well, go ahead. Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (01:04): You know, okay. I don't know when it started, but it's been a while. Uh, you know, I've been struggling up and down, you know, we started, uh, eating a lot, well balanced back in the, uh, fall of 2020, and then it just got to be such a struggle to cook that much. And, you know, we were spending two or three hours preparing food and it just got to the point of craziness that, that, and then, uh, you know, our schedules Terry  - Feeding Fatty  was traveling and just first one thing and then another, and kind of got off whack and, uh, I've, you know, had a rough time in my sugar for the last, I don't know, month or so has just been, uh, my blood glucose has been outrageous, crazy, and it's just been hard to control no matter what I do. So anyway, Terry  (01:54): You want to remind everybody, you are a type two diabetic and have been for how long Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (02:01): Diagnosed for probably about four years, three or four years, you know, and I've done better. I've done better at times, but, uh, you know, this I've, you know, this last week I've had some sugar readings that were over 200, you know, some of them approaching high at 300, which is just not good at all. And, um, I've never had that much. I've never had that kind of trouble with it. You know, usually if I can watch my intake, I'm pretty good. But it's the only way, some things kind of converge. We've been talking about this for a couple months about, you know, protein and, uh, dairy yeah. Terry  (02:39): Dietary things to help us get healthier as opposed to medication. Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (02:45): Yeah. And, uh, we're not first off, we'll be clear. We're not doctors, dieticians, nutritionists. We're just people, you know, we tried to put different views out there. Everybody needs to find their own path, but we always recommend go, go to a physician, go to a registered dietician nutritionist, get some help. Don't do things on your own because you, you know, things can go bad for you depending on what all is wrong. So anyway, first off that disclaimer is to, you know, go try something. I mean, to, uh, uh, go see a doctor, but, uh, anyway, we've been talking about this plant-based and then we, we had a gentleman that we have an air D episode yet, but he, um, we have him as a guest on the show and we started talking about a lot of things and it was just interesting. It really reconfirmed a lot of things that we've heard other places. Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (03:41): And so basically we've just decided to give it a try. We've gone pretty much totally plant-based I think, uh, you know, last week was a little more difficult. We still had, you know, some beef and chicken in the fridge that we were working through. Yeah. Cheese is a big one, cause that's a big trigger for me. Snack food, uh, yogurt. Yeah. The cheese is always kind of a go-to whatever we ate had a ton of cheese in it or on it. Yeah. Or just as a snack. So anyway, uh, but we've had good results. It's been, uh, you know, it's only been two weeks. Oh. And one thing I was gonna say is we're still gonna continue to air guests that have a wide range of views just because this may not be for everybody. And so we we're, you know, we're not trying to pigeon hold to say, Hey, our way's the right way. We just want to say, here are some different thoughts and different things. And, uh, you know, try to talk a lot about nutrition and, Terry  (04:41): And this is the right way for us right now. We may decide later on that. It's not, but this is what we're trying. Now this is present Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (04:50): And that's it sustainability, you know, we're, we are searching for something that is sustainable for us to do. That's a combination of, you know, like today she prepared, uh, some, uh, well, we'll talk about that in a little bit, but she prepared a cool dish that took a little bit more preparation, but when, when we don't have time, we can eat raw vegetables and fruit. And so far the other thing that we're doing too, I think it's good to talk about is this intermittent fasting. And so we have been fasting, uh, we try to eat our last meal at seven o'clock at night, and then don't eat again until lunch so far, uh, today, you know, it's Saturday, we had a full taping schedule and I don't think we ended up eating until like two o'clock. So I wasn't starving or going out of my mind, used to, uh, you know, prior to this, if we didn't eat breakfast by seven 30 or eight o'clock, I mean, I thought I was going to pass out from lack of food. Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (05:49): And so that's been, uh, you know, the nice thing about this is with this fasting, I've got more, I can go till noon. Not saying I get a little hungry every now and then, but it it's been a, it hasn't been near what I thought it would be. And I feel like, um, the other good thing is it makes me quit eating. So I'm not eating before bedtime. And then it makes it harder to get up in the morning, just feeling full and sluggish waking up. And you know, now I've been waking up much earlier, feeling much better being there Terry  (06:21): Who are popping out of bed. Yeah. I mean, whereas before it was like, I think we've reversed roles for some reason. Cause I'm just, I just want to stay in bed and get that last 30 minutes in, but you are just popping out and go Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (06:37): Got to a point that I just, I would wake up in the morning and feel like I had a rock on my stomach, just so full and bloated from the night before, from whatever we ingested. And it's not, it wasn't always bad, but it, the quantity of it. And then of course, you know, with me beef, chicken, any kind of protein like that, it's always heavy on my stomach. So anyway, it's been positive. The other thing, my work and my blood sugar down, it's not awesome better this week than last. But the one thing I've noticed is the consistency is I have not had these humongous spikes because, but you know, used to even, uh, you know, when I tried more of a higher protein, low carb, I would still get some spikes through the day and now we're eating probably, you know, we're not even tracking, but I'm sure we're eating a lot more carbs than what I was eating, but it's, it's because we're mixing it with fiber. Some things we've learned, you know, along the way I think too, is that, uh, most people don't get enough fiber if they're not careful. And, um, anyway, Terry  (07:45): We're getting that. Yeah, it's a whole new ball game Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (07:52): And it's been good. I mean, I have nothing but great things to say about it. We're still trying to dial it in, you know, one concern that I always have with plant-based is enough protein. So, but we were, uh, you know, this dish that Terry  cooked for late afternoon today was it was a Tempe dish, Terry  (08:11): A lemon, garlic, Tempe, and, and I was just Googling, you know, like you do. And, um, it came up and I thought, okay, these are the ingredients that I have every one of these ingredients. So this is what we're going to have. And, um, it, you fried fried up the Tempe slices in coconut oil, and then you, uh, blanched some kale, which kind of sounds disgusting, but, um, blanched kale, but that's what was in it. And then it had some gin, fresh ginger root and, um, lemon juice and, um, a little Stevia, um, and just, it was real garlic and garlic, of course. Yeah. But it was good. I mean, it, it didn't taste like, uh, I don't know. It did, it kinda did taste like chicken a little bit. Yeah. Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (09:02): I thought it was like chicken strips was what it tasted like. And you know, none of the thing I think we may try is to put it in a vegetable, um, one of those vegetable contraptions and throw it out on the grill and just see what that, you know, cause that's the thing is, uh, you know, with plant-based, especially if you're like me and don't like vegetables that much, it's the thought of, I just have to eat broccoli and cauliflower all the time. Not necessarily true, but you have to be adventuresome. And you know, I have to give Terry  props for this about, you know, trying this new stuff and looking around because if you do the same old thing every day, I'm sure you're gonna get, Terry  (09:38): You can only eat so many salads, although I know you enjoy enjoy salads, but I think that's what I don't get full enough just with a salad. I don't know. I don't know why, so I need a little something else. I mean, if you can throw some pumpkin seeds on, you know, Ron, some kind of raw nut or, um, the chickpeas, the little dried chickpeas things that we've got, those are good too. Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (10:02): Something else we found is that, and no snacking, the other thing we're doing is just eating that noon meal and then eating again about six or seven, but not snacking in between. And you know, I caught myself the other night going over there and getting a handful, even though they were chickpeas, it was about 10 o'clock at night and you know, it's Terry  (10:20): And, and you stopped yourself. Thank you. You went right to, he went right to the cupboard, got it. Dug his hand in. And then he turned around and looked and I just looked up at the same time and he's like, I don't need this. I don't need to do this. That was a big moment Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (10:39): Because I was working on something and I just needed a little break and I thought that would help me and I did need it. And you know, I felt better about it, but the good thing is, is I don't wake up lethargic in the mornings anymore. And you know, I, of course, I'm just saying, habits have gotten so bad. The last few months was adding to it, you know, eating heavy stuff, eating it late at night. And, uh, so that that's a big contributor. The other thing, uh, we haven't done that. I'm going to the gym as soon as we get off of here, but haven't been into the gym in a couple months and that's kind of killing me too. I want to get out. And do you remember those two people's names? We watched their YouTube yesterday. Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (11:23): It's okay. There's the conductor Barnard. Yeah. He has a couple of good presentations on YouTube about this, him and another one about talking about, uh, especially diabetics and the, uh, the glucose that's built up in our muscles. And you know, I've talked about that with Terry  prior. Uh, there would be times when, especially when I'm heavy, if I go work out in the backyard, I just feel like my muscles hurt. And so maybe that's got something to do with it, but anyway, I, I don't necessarily work out to lose weight, but I want to, um, you know, work out for the physical activity to be healthy. I'm miss sweating and you know, we've with the pandemic. And, uh, we've been really overloaded with podcasting here, the last, uh, you know, three or four months that we just don't get out. And it's been winter too. We're kind of working out of that, but, you know, the days are fixing to be nice. We've got to make that conscious effort to get out and take those walks. It's good to clear my head, but also, you know, just to get up and move, we've got to get some, I think we have to get activity in as much as totally. Terry  (12:31): And then I, and I see a difference with you whenever we, you know, whenever we get out and have, even if we just have a few minutes, we'll take the dogs for a walk or we'll, they'll take us for a drag sometimes is what it ends up being. Um, but I, I noticed a huge difference in, in whether you do that or not. And, um, I mean, it just brings another spring in your step. It's another spring in your step. Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (12:57): Well, and the reality is I have felt so bad the last couple months, just way down, you know, not feeling hot anyway. And then, you know, just not feeling like a walk. So it's nice to kind of be feeling energetic again. But, uh, Oh, I know we were talking about protein and so, you know, that's a big concern with this is, is, are we getting enough? Uh, and I don't know about all the digestive systems and how opera animals operate different, but you know, one analogy somebody made was the elephant is the biggest mammal on earth and it's got a plant-based diet. So obviously there's enough protein, but I think we have to be careful where we're getting it, which is really cool at that tempo that you cooked is, I think you said it was like 25 grams of protein. And the other thing I think it's good to clarify at this point in the juncture is that we are not saying no meat ever again, never, never, ever in a million years. Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (13:59): I think, you know, Terry  got hungry for a hamburger the other day and I'm like, look, I'm not. So she was going out somewhere. I said, just pick you up a hamburger and eat it. You know, you got to feel and do don't feel well for us. We don't feel like you can't do something. Do what you feel like if we feel like we need to eat a piece of fish one day, we'll do, we'll probably limit it to fish and try to do more of that. But, uh, we are keeping an open mind. That's the other thing I kind of probably fudge a little bit on from being total plant-based is, uh, you know, I still like my dressing on my salad, my ranch dressing, and, uh, I'm sure that's got some milk and eggs and a lot of other stuff in it, but, um, you know, it's just an adaptation of trying to be pretty, you know, pretty solid on the, so anyway, we'll see, I think the other big, unless you have anything else about that, Terry  (14:55): I was going to say, I did not get a hamburger. I came back with ZOS kitchen place-based and that was good Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (15:04): Training. Yeah. And that's good. That's the other thing, I think that it's scary in the beginning of this, as you think. Okay. Well, if we want to take a break and ever go out and eat, where would you go? Most restaurants, you can order a veggie plate or do something. Uh, but this is, those was good. And, uh, Terry  (15:21): And they were very helpful. Um, and, but I do have to tell you, I do, uh, I do crave chocolate, but I am a chocoholic. I consider myself a chocoholic. So I do, I need something sweet. I think I need something sweet. I don't know. Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (15:38): Well, and I haven't had that craving. And I think, you know, for me, I'm all or nothing. If I try to eat a little bit of this or a little bit of that, then it's like, I'll eat a lot of those. Whereas not having anything, I haven't felt the cravings to want the candy bar. You know, I'm not going to say that there's been a couple nights when it would have been nice to have our bowl of popcorn as we, you know, watching the news or something like that. One thing we used to do, but again, it was drowned in salt and cheese, so we could have it. It's not that it's not plant-based, but, uh, trying not to eat it that late at night. I think if we had it during the day would be perfectly fine. But again, now it's like, I know I'm eating two meals. Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (16:23): I want to have a good, healthy, you know, full meal. Yeah, yeah. But, um, anyway, the other thing we wanted to touch on quickly is, um, Reiki, Ricky, Ricky, Ricky. Yeah. So I've never done that. I've never even been for a massage, so I don't know much about it, but Terry  actually went for her first session this week. And it's cool because the young lady, the practitioner, she's a very highly educated and been through a lot of the training and the, um, mentorship that they have to go through. But, uh, she has to be a friend of Terry 's daughter as well. So Terry  (17:07): Yeah, so I've known her for a long time. Growing up, she went to high school with my oldest daughter and, um, she, you know, I, no questions were off base or at, out of the realm of where she was going, but you know, the whole energy thing, I've kind of stayed away from it because I know a little bit about energies, but not enough to ask any intelligent questions, I didn't think. Yeah. And, and I'm glad, um, that we called and talked to Peyton because she really answered a lot of questions and made it not such a huge deal. It's like, okay, this is what's going to happen. And maybe you'll feel you'll maybe you'll see some colors while your eyes are closed and maybe you won't and you'll feel some heat. Maybe you want it doesn't matter. Everything's okay. And I did, I felt a lot of heat I did, and I couldn't see what she was doing because I had a little thing over my eyes, a cover over my eyes. But, um, I, I felt heat where wherever she was putting her hands, I could imagine, I think that's what it was. And, um, it was really a cool situation and I've had many massages and I have always loved that. And I felt like I did after I had a massage because there was no massage technique in it. I mean, there were pressure points, but, um, I felt as, um, com uh, not con I just, I just felt a release of toxins, intention, all of that. Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (18:45): Well, I'm going Thursday, this next Thursday. And so I'm excited cause I've never done anything like that. And you know, we're going to give it a chance and give it a few times. But the great thing is to Peyton has agreed to be on the show. So what we're going to do is have her come on, I think she's going to let us both get through it, and then she's going to come on and be a guest so we can talk about it again. You know, we're not this, we don't want to present one main view and say, this, this is for everybody because everything is not everybody's individual. Sometimes it's our personality. Sometimes it's our place in life. Sometimes it's our medical, underlying medical condition. A lot of things make us go in different directions. But I think the, the thing, what I would hope would come out of the show the most is that, uh, everybody can find something healthy to do, and you just have to do a little research on it. And like I said, seek out professional help and guidance in making sure that it's right for you. Terry  (19:43): And, and yeah. Make sure that it's right for you is the key and, and trying to attain the balance between, you know, your, your energy, your diet, everything. Yeah. Um, it's so important and it's just, whatever is customized towards you. It's not our way. Isn't, isn't the highway. I mean, our way is what we're doing at the present moment to get healthier. And, um, Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (20:09): Not to say that we may do this for a while and find it unsustainable. Terry  (20:14): Yeah. Somebody else could, could come on and we'll be like, Hey, we might want to try that out. That's how it is. Yeah. Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (20:20): But I think right now, you know, with all the evidence that I've seen, not only on, uh, high blood pressure, diabetes reversal, uh, the inflammation, our brain health, I mean, just there's so many Terry  (20:34): Fibroid is on my, I have, uh, been on thyroid medication for a long time. It's the same, it's the same thing. It just touched on everything. Yeah. That is with us. Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (20:44): Yeah. And it's, well-worth, uh, you know, we're not gonna be heavy research based, you know, we may present some stuff I guess, but, uh, you know, I just recommend everybody reach out and try to find these YouTube videos and just see for yourself. That's all you can do. But one thing we're going to do is try to do these spots. Uh, hopefully we'll try to start doing these once a week on Thursday released and still, you know, have our professionals and our guests that come on release on Tuesday. And then we'll release a little shorter episode, Thursdays, just, you know, what's going on. And, uh, you know, we want to keep this, keep what we're doing in front of people. It may be something that, you know, somebody else ends up trying and you can also reach out, you know, we've got a Facebook group, we just don't have much activity over there. We've never really, I guess we've never really pushed that a lot, but you know, reach out on Facebook and start a conversation. We'd love to have it if, uh, you know, we want to hear what's working for everybody. And as we go through this journey, of course, we want to find out new and different things about plant-based and things that you know, could help us tremendously as well. Uh, anyway, I guess, unless you have anything else, that's all I've got. Terry  (21:59): Um, yeah, this is really good. And now I, I don't, I mean, I think this is good. Yeah. Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (22:06): All right. And you may have heard the dogs chewing on a bone in the back. Terry  (22:10): Maybe we'll feed them between now and then. Cause that's what they're telling us. It's time Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (22:14): And this'll be a lot. Um, you know, I think with guests, we always want to be a little more professional and, and have a better atmosphere, but I think these little talks with us, you know, you may hear see dogs in the background. That's going to be a lot less, a lot less formal, just more of a conversation about what we've got going on. All right. Well, if that's it, that's gonna do it for us. All right. You can find us, of course, at www.feedingfatty.com. We're on all the major social media networks, go over, check out our Facebook group. If you've got something that you want to say, we're also on Instagram, uh, be glad to interact over there. Uh, send us your pictures. We love pictures about dishes and recipes and things like that. Always helpful. So until next time, Oh, also major podcast platforms, Stitcher, Google, iTunes, Spotify, go over, check us out, share give us a good rating. Send your friends, tell everybody we'd like to, you know, we want everybody that needs to be touched by this show touched by it. www.feedingfatty.com

Want to know how to hire & retain the best employees for your practice? - Watch our ninth episode of the Dental Marketing Podcast with Roy Barker, an Employee Retention Strategist, to get your answers! - Get in touch for a FREE strategy session: Website: https://kickstartdental.com/get-in-touch/ Email: Info@kickstartdental GMB: https://g.page/kickstartdental?share Facebook: https://www.facebook.com/kickstartdentalmarketing Instagram: https://www.instagram.com/kickstartdental/ - See you guys in our next episode of 'The Dental Marketing Podcast' with another exciting guest! - Don't forget to subscribe to our channel and hit the bell icon to be the first one to be notified about our next episode.

Marcia talks with strategic operations analyst Roy Barker about how to retain good employees especially in a time. Roy explains that there are many ways beyond money to motivate & appreciate your employees. Roy can be found at www.RoyBarker.com ******** Marcia can be found at www.TrajectoryBiz.com She explains that now more than ever small business owners need to update their plans to create bigger profits & thrive coming out of this crazy 2020 year. She has a 6-Days Fast Action BIG Profit Strategy Sprint. Register at www.BIGProfitSprint.com 

Former Minnesota Viking, SuperStar Mike Morris stopped by the studio to tell us about his journey to the NFL. What it was like training pro athletes such as MMA star Brock Lesnar, Matt Birk, Randall McDaniel, Robert Smith. Talks on the Vikings current O-line. Riley Reiff's injury battles and that his best football is behind him. Thoughts on Dallas Cowboys having best O-line in football. What it was like having a front seat to the Vikings 1998 season. Randall Cunningham being a freak and throwing the football 85-90 yards. Jeff George being Jay Cutler before there ever was a Jay Cutler. McCombs being the most stingy owner the NFL has ever seen. Wilfs being great owners. Gary Anderson's perfect season but miss in the playoffs. What he said to Randall McDaniel after the miss from Gary. Talking about Denny Green’s decision to kneel and go to OT. Denny's ability to bring talent around him. Randall McDaniel being as fast as Robert Smith but Randy Moss killing them both in a hilarious race. Believes Randy was faster than 4.2. Reggie White’s one handed toss on Larry Allen. Larry Allen best ever tackle and then Tyron Smith being number 2. Larry Allen being the scariest man he's ever seen. Fights Superstar Mike Morris had with teammates because they thought Long Snappers weren't real football players (Roy Barker, Dwayne Clemmons). How his nickname came about for KFAN. Jesse Ventura Beef over SuperStar Moniker. Kenny Patera dunking infront of the Olympics. Bob Sapp claiming he pulled 900lbs and Mike calling Bull$h*t. How he came up with the name The Power Trip. How he gave Meatsauce his nickname. 

Roy Barker Roy Barker is a Business and Senior Living Consultant, who's been working with businesses to improve their financial position. In this episode, he shares how it is possible through employee retention. “If we're out there making these connections and developing relationships prior to meeting somebody, it could save us a lot of time… The post Roy Barker Community Talk About Employee Retention | Ep. 223 appeared first on Bottleneck Distant Assistants.

In Episode 5 Roy Barker talks with Heather Deveaux about the importance of developing a content calendar to aid in planning and posting content to your preferred channels.  Heather Deveaux is a freelance writer and loves helping clients who need specialized content for websites, blogs, or other writing needs. Heather’s unique ability to create content that conveys your message to customers will result in more value, more authority, and more sales. Heather can be reached at www.heatherdeveaux.com and see her new project The Freelance Writing School at www.thefreelancewritingschool.com You can find out more about Roy Barker at www.roybarker.com,www.seniorlivingsalesandmarketing.com  and listen to his other podcast at www.thebusinessofbusinesspodcast.com. The podcast is also available for download on iTunes, GooglePlay, and Stitcher. Search Roy Barker or The Senior Living Sales and Marketing Podcast. Below find the full transcript of the interview   Roy Barker:                        00:02                    Welcome to episode five of the Senior Living Sales and Marketing Podcast. As a reminder, you can find us on iTunes, Stitcher, and Google Play. Please take a few minutes to download the podcast and rate it. It'll make it easier for others to find. You can also go to our website at www.seniorlivingsalesandmarketing.com and sign up for our newsletter, which will let you know when each and every new episode comes out. Roy Barker:                        00:34                    Well, today I want to welcome back Heather Deveaux. She is our content writer, and as we talked at the end of our last episode, once we've got all this great content and then also how to basically plan what content we want, where it's going to go, we need to think about a calendar, and I am terrible at this. I actually have some content lying around that I haven't posted yet. New things come up that I usually rush in. So hopefully today I'm going to be able to learn a lot from Heather as well about how to set down at the very beginning and make out a calendar that you can stick to, that can cover all the different channels that we want to release our content into, so we're not having duplicates, and if we can get scheduled a couple of weeks out, we'll know exactly what we need to do in the future. Roy Barker:                        01:28                    Heather, thanks a lot for taking time out of your day again to come help us with this content calendar issue. How are you? Heather Deveaux:            01:36                    Good, Roy. Thanks again for having me back. I'm excited to be talking about more content. Roy Barker:                        01:40                    You bet. You bet. If you don't mind, for somebody that may just be listening to this episode for the first time, why don't you just give a short introduction? Heather Deveaux:            01:50                    Sure, so my name is Heather Deveaux, and I am a full-time freelance writer, so I write mostly web content for our clients, and I work with clients all over the world and I am based on the East Coast of Canada. In addition to doing freelance writing, I also launched this year a freelance writing school, which is called The Freelance Writing School and I, just two weeks ago, had my first set of students start their online training program, and so I'm excited about that. I'm excited to be sharing what I do with people and help them start for themselves to be a freelance writer. Roy Barker:                        02:32                    Well, that's awesome and that'll be a great topic for a future podcast, is setting up training sessions. I'm sure that is not easy, but I'm glad to hear that you're having success with that. Heather Deveaux:            02:44                    Yes, it's going well. It's slow, but everything is in the beginning, so I consider it a success for sure. Roy Barker:                        02:51                    Well, that's great. Let's talk about this calendar issue. I guess we could talk to two audiences. One is the audience that's just starting, that they really don't have anything, and so it's like, "Well, what do I need? And where should I even start writing? And where should I start my efforts?" The other audience is, "Well, I'm already knee deep into this, but I'm kind of all over the board with what I'm putting out, where I'm putting it in." So I think we can help both of these groups kind of channel their efforts to put out consistent content where they know, " I did something last Tuesday. I need to do something this Tuesday," depending on how much they want to put out. Roy Barker:                        03:36                    Then also the channels. Like, "Well, I released a blog last week, but I didn't do any Facebook or any LinkedIn." One thing I have started doing is taking excerpts from the blogs or from these podcast transcripts and actually releasing them as snippets of social media, as quotes either through LinkedIn or through Facebook, Google Plus, things like that. I know it's a lot to cover. I'll kind of let you start where you think we need to. Heather Deveaux:            04:13                    Yeah. Okay, so maybe what I will start with is if you're just starting out, because I think that this will actually answer a lot of questions for people who are new to content planning, and if you're a seasoned content writer or if you release content on a regular basis, going back to basics is a great way to sort of reorganize yourself, so I guess we'll start with that. If you're new to content writing and you're new to sharing content, the first thing that a lot of people think of is they need to be publishing every single day. I would say to that yes, but not the same kind of content every single day, so I'll use your blog example where you're taking excerpts for social media. Heather Deveaux:            05:01                    If you write a blog on Monday and you release that on Monday to your website or to your podcast, wherever you have that living, and then you schedule something for a different excerpt from that podcast or from that blog for Tuesday, for Thursday, for Saturday, and then you share it on three different platforms — say, Instagram, Twitter, and LinkedIn — and then you share on the Wednesday, the Friday, and the Sunday three different excerpts on say, Facebook, if you use Snapchat, or if you use another platform, so that you're touching each platform at least once a week, but you're publishing every single day. Heather Deveaux:            05:49                    The idea behind publishing every day becomes a lot less overwhelming when you realize that you actually only need to be publishing one great piece of content a week, maybe twice a week, but for starters once a week, and then you're just sharing that content in different realms, with different audiences in different ways. That's a really great way to get a really long-term use out of your content. Roy Barker:                        06:14                    Right. Heather Deveaux:            06:15                    So that would be the first thing that I would say. Roy Barker:                        06:17                    Yeah. Before we go on, I think it'd be a good point to make, I don't want to get off-topic on the calendar itself, but I'll just speak from my own experience that when I first started writing and blogging and putting stuff on social media, I really was under pressure, under the gun to think I had to have something new every day or at least every other day, and so struggling to find that. But one thing I've read a lot about lately is that instead of focusing on the volume of content we put out, number one, we should focus on quality no matter what. Heather Deveaux:            06:53                    Right. Roy Barker:                        06:54                    But also they say that really, instead of creating all this content, we should actually spend more time promoting that content, and so what you're saying about taking these snippets and using them on different platforms kind of plays into that, is that I think that the latest I heard was that you should spend about 20% of your time writing and about 80% on promotion. So just for our audience to know, is that whenever you promote those snippets of your content, you can already put a link back to the original post, wherever that lives at. Then, that way, you're spending a good amount of time promoting the content that you already have out there. Heather Deveaux:            07:42                    Yeah, and I would say that that's accurate, 20/80. I was publishing on Fridays, but summer is coming, so that's not working too great for me anymore. Roy Barker:                        07:52                    Right. Heather Deveaux:            07:53                    So I switched it to Mondays and now I'm averaging ... I usually get it out on Tuesday. If it's a good week, I'll get my blog out on Tuesday. I found that you're right, I devote 20% of the time, so one day a week, on publishing, and the rest of the week I spend bringing people back to that piece of content. When I first started my freelance business, I didn't have a website and didn't have a blog, and I was about six months in before I started doing that. Heather Deveaux:            08:22                    When I started doing that I, the same as you, thought I need to publish all the time. I settled instead. I took a sort of backwards approach to it. I said, "I'll commit to once a week," because it doesn't matter what's going on, I could write one blog post a week for myself, because the idea was, of course, that I would be writing for everybody else and growing my business. So I committed to once a week, and after about two months of that, I tried to increase it to two times a week, and I couldn't do it. It was just too much, so I went back to just recommitting to the once a week and then using the rest of the week to promote the content, and that's brings steady traffic to my website each week, doing that. Heather Deveaux:            09:02                    As far as the calendar came in, I physically scheduled that time to write every week on my calendar, so it was originally Friday, and so this is how I did it. Wednesday was my writing day. I would take an hour on Wednesday afternoon and write the blog. On Thursday I would edit it, and on Friday I would publish it, and so it was a three-day effort. That was easier for me because I knew at this point how I was working and how I was delivering content to clients. I knew I had an hour on Wednesday afternoon, I had an hour on Thursday afternoon, and I had an hour Friday morning to publish that. Heather Deveaux:            09:38                    As I said, that went for a little while, but it turned out that Friday isn't a good day for me because then I started publishing my podcast, which also delivered on Friday morning and then I became very content-heavy at the end of the week, and at the beginning of the week I had nothing new to share with people. So I flipped, and that's really important to think about when you're not only thinking about how you work and where you're going to fit in the time to your own calendar to write, but how you're engaging people on a regular basis with new content. Heather Deveaux:            10:09                    I was content-heavy on Friday and I had nothing new on Monday, and of course, engagement goes way down over the weekend, and so when we talk about planning and things like that, I think it would be really important for people to plan engagement over the weekend, because I took a break from social media two weekends ago and it cost me 10 or 15 followers on Instagram. Roy Barker:                        10:09                    Wow. Heather Deveaux:            10:33                    I laughed, because I said, "Oh my god. They must love me so much than that." Roy Barker:                        10:37                    No kidding. Heather Deveaux:            10:37                    So they won't follow me anymore. I couldn't believe it. Yeah. I wasn't on Instagram all weekend. Roy Barker:                        10:44                    That is crazy. I would have never thought somebody would ditch you for just not posting for a week. Heather Deveaux:            10:50                    Yeah, but that's how the algorithms and how all that stuff works now. It's like a dirty little secret. Like, if you're not on there all the time, you're losing engagement. Roy Barker:                        10:59                    Right. Heather Deveaux:            11:01                    So that really solidified for me the change that I made in my own business, in my own content calendar, was I need to be content-heavy at the beginning of the week to reengage, because I don't do a lot of posting over the weekend, and I need to be content-heavy at the end of the week because that will get people interested in what it is that I'm doing and what I'm promoting, and have people thinking about it over the weekend. Heather Deveaux:            11:24                    I am also in the process of ... I don't enjoy using automation because my business is all about authenticity and my personality and everything, but I recognize and I know the whole world knows this, the automation piece of it. You know, with something like Buffer or Hootsuite, it keeps that engagement, and if I had had that up on my Instagram for the weekend that I took off from the internet, I wouldn't have lost those 12 or 15 followers. It's good to sort of play with it a little bit to see not just your publication and not just how often you're putting things out, but what kind of return on that investment are you getting. So I know now if I'm not on the internet every day, that I'm losing an audience. Heather Deveaux:            12:09                    I think that you have to sort of play with that and figure that out, so it's been a trial and error for me to see that I definitely need content at the beginning of the week, then I need content at the end of the week, and the rest of the week is just promotion of everything. It's sort of like there's no like ... what's the word? There's no recipe, I guess, for success with this stuff because it depends heavily on your audience, what people want from you, and what your goals are with your content and your own schedule. Like, you have to think, do you even time? Do you have three hours a week to commit to writing a blog? Roy Barker:                        12:49                    Right. Heather Deveaux:            12:50                    Some people will say no. Roy Barker:                        12:52                    Right, and I think for solopreneurs like ourselves, I think that's an important issue to consider because from what I've heard, is that the only thing worse than not being consistent is if you start, if you start and then you quit or you have these gaps, that's also going to make people not want to continue to follow you because they don't understand, is it coming out today? Is it going to have something this week? And they won't continually come back and check your site or wherever your content lives. They won't continue to come back and check for you. They just will give up, so in some points it's like, if you can't be consistent, sometimes it's just better not to even try, because it'll be even more of a failure, but also I think that was a good point you made about scheduling the time on your calendar. Go ahead and have it on your content calendar. Put down those hour blocks for you to sit down and write and edit and get your content ready. Heather Deveaux:            14:02                    Yeah, and it's a good idea ... You mentioned you have some content that you have waiting to be published. It's good idea to go through that and just on your calendar, if you just sort of number it or you identify it with some sort of filing system, to go through your calendar and say, you could schedule the next six to eight weeks' worth of content just with things that you have lying around or with content that's half finished or just with ideas that you have. Then at least you know, if we're coming into the summer, so right away things are going to start to slow down, business is going to slow down, engagement is going to slow down, so we need to be thinking about over the next three months how are we keeping people engaged with our websites and with our businesses? Heather Deveaux:            14:45                    And it's going to have to be through new content and new engagement or re-engagement. I think that that is something that people, they overlook a lot because like we said, we're always thinking about, how do we get new content out there? But the summer is the perfect time to reintroduce people to your content, so as we're coming in to the ... people want to take Friday afternoon off, and especially if you're an entrepreneur, you work all year to be able to say, "I'm taking a long weekend" or whatever, and so as you're- Roy Barker:                        15:14                    You get to take long weekends? Heather Deveaux:            15:16                    Oh, I try as much as I can. Roy Barker:                        15:17                    Okay. You know, I want to put that on my calendar. Heather Deveaux:            15:21                    Yeah. Yeah. I try. I try. I think it's the best part of my job is I'm not working today, Roy. Roy Barker:                        15:35                    Right, right. Then I had to call you. Heather Deveaux:            15:35                    Yeah, I know, but I get to decide that, right? Roy Barker:                        15:36                    Right. Heather Deveaux:            15:38                    I think when we're thinking about our content, and you always want to be in terms of three, six months ahead, and you work backwards, all right? So you say, especially if you're new, if you're starting out this week with your business and you're think, "My god, how am I going to fill six months' worth of content on a content calendar?" it's very simple, because the first job that you have as a new entrepreneur is to educate people about what it is that you do, and you're the expert here. So you have a whole brain full of information that you can share with people once a week, twice a week, whatever, and if you just go to your calendar ... Heather Deveaux:            16:15                    I use Google Calendar, just very simple, and I can access it wherever I'm at and I have it on my phone. If I have an idea, I can pull up my phone and I can jot it down in the calendar, a couple of notes or a couple of sentences about a blog or something that I want to publish, or even if it's for a client's project, if I have an idea that I just want to put in there and I'll go back to it later in the week, then that's there for me and I have that all the time. And it's very simple if you pick just one idea, so for content writing, for example, one idea is how to generate ideas for your content or for your website. Heather Deveaux:            16:49                    You could talk all day about that, but the whole point is to get something on paper or on a calendar that you can say, "Hey, I commit to doing this every week or every day" or whenever it is, once every two weeks, whatever, and you make time to do that. I'm going to tell you right now, when things get busy, that's going to be the first thing to get wiped off your calendar. Roy Barker:                        16:49                    Right. Heather Deveaux:            17:11                    So you really have to commit to saying, "This is not a paid work hour for me or this is not a paid afternoon of research or whatever," and especially if you've got work in the wings if you're a solo entrepreneur, or even if you're a company, to take people away from paid work to get them to do content will be the first thing to go. You have to really be in the mindset that it's not just a blog, it's not just an article. You're literally educating your audience, because you want them to know that they need you, that you're there to help them, and if you're not putting that stuff out on a regular basis, it's not their job to remember that you're there. It's your job to make sure they remember all the time, when they say, "Hey, I have a problem. I better call Roy." You need to be putting content out all the time and drawing them back in. Heather Deveaux:            18:03                    That is where the calendar comes into play, because it says a commitment to you building your business, re-engaging and engaging your audience, and that is the number one job in a business, is to keep the audience engaged and keep them coming back for more. But it is the thing that goes right off the bat when things get crazy, if you're behind the eight-ball or you have a big project that you're delivering, and you have no work at all, you scramble to find work, but what you could be doing is reinvest in your business with content and with engagement, because we all know once it's out there, it's there forever, you know? Roy Barker:                        18:38                    Right. Heather Deveaux:            18:40                    The value of that content is so important, so we let it go by the wayside when there's money on the line. Roy Barker:                        18:50                    Right, right. Yeah, and I think it's important to reflect on your weekend. When you took off ... In this society we live in of instant gratification, it's like, "Well, if Heather is not there this weekend, I'm moving over to somebody else who I did see their post." That's a chance you take when you're not consistent and you don't have engaging content, I think is that people will tire and they'll move on to the next guy. Roy Barker:                        19:16                    So that's why we have to be very mindful and thoughtful about not only what we write, what we put out there, but being consistent. I think that's the great part of trying to set up a calendar, is you can actually see. You don't let time get by, and I'm guilty. That's why I can say this, is because sometimes you publish and then things get busy, and then you look up and it's been two or three weeks, and I may even have something either ready to go or just in the works, but it just wasn't top of mind for me to put it out there, so I think that's where a calendar will help you out a lot. Heather Deveaux:            19:56                    Yeah. These are all things we know, but it helps a lot to repeat it, but the calendar only works if you keep it up-to-date and if you sort of honor it. When I was publishing my blog for Fridays and I was under the gun, and the week was going by quickly and I had things I had to deliver, if Wednesday afternoon rolled around, in my mind I knew, "Well, I have tomorrow." You know? I could start that tomorrow, and then I've seen myself get up on Friday mornings and write my blog on Friday mornings because in my mind I committed to doing that and I didn't want to let people down, but I was letting myself down too because I wasn't honoring the system that I had put in place for myself to make my job easier. Roy Barker:                        20:42                    Right. Heather Deveaux:            20:42                    So these content calendars will only work if you commit to honoring them and they become ... You know, it wasn't paid work for me, but it resulted in paid work and that's something that you need to remember, that you're taking time out of your day or away from your family or whatever, but it's all in the best interest of your business, and if you can't do it, then you find someone else to do it for you or you pay someone or you contract someone. But the point is that you have to honor it in some way and make sure that that happens, because why do we have these calendars and these machines and these devices that our whole lives are on them? But if we ignore the timetable of it, then we're no better off, so I think that's important, is that before you do anything with your content calendar, commit to it and make it a part of your routine. Heather Deveaux:            21:31                    Check it every day, because again, it's great if you've got the whole week settled out, but if you're not looking at your schedule, you're missing phone calls, you're missing meetings, you're missing deadlines. People do that, and it's surprising that that still happens when we have so much technology at our disposal, but I think it happens even more now because sometimes you get to the end of the day and you're like, "I just can't look at my phone anymore. I just need a break from it." Then you say, the next sentence is then, "I'll write the blog tomorrow," or, "I'll get Cheri to write that when she gets into the office tomorrow, and then I'll edit it." Then, "Oh, it's Friday." It becomes Monday, and suddenly it's not out, and it's very easy to let it go. Heather Deveaux:            22:09                    And the social media, especially with your content, when you're planning out your calendar, is to take the time to plan out that social media. I think that would be the second thing that people would let that go by the wayside, because they say, "Oh, it's not important anyway. They're just pictures." You know? But it really is, and I'm living proof that if you're not there, you're losing. I only have a few hundred followers, so if I lose 20% of my followers, that's a big deal. Roy Barker:                        22:36                    Right, right. Well, and I think the overall scheme of how marketing works, sometimes we have to keep that in mind because what happens is, excuse me, once we get busy and we let our content slip, we still have business coming in and we think, "Oh, well, life is good. I've got enough out there that I'm still getting some phone calls, and so it's not that big of deal." But what happens is there's a lag. Sometimes it's one month, sometimes it's six months, sometimes it could be a year, but the results of blogging or writing or putting content out there today is not necessarily business tomorrow, but it's building that library and something future business. Well, it works just the opposite for, if you've been blogging along and along, and business is getting good, and then you just quit, you're not going to see that impact today or tomorrow. Roy Barker:                        23:32                    But in six months from now when your business falls way off, you'll be looking at and saying, "Oh, that's what happens, because I quit blogging." Then you're kind of in a hole because it's going to take you another three to six months to start putting more content, so it can be a very dangerous up and down rollercoaster that you can get on if you're not careful. I think that's one thing that this calendar can do. It can kind of help you smooth that rollercoaster out. Even if you're not putting out as much as you want, if you can get it to a consistent basis where you can just stay on your schedule, in the long run you'll be much better off. Heather Deveaux:            24:12                    I think so too, and I think especially for people who are established, if you've been blogging or if you have any kind of library online for resources, the thing, like I said, it's easy to let it go by the wayside, but it's very difficult to get that traction back once it's been lost. You talk about like your return on your investment, and you're not going to be able to see that return on your investment for some time. Then it takes you even more time to go back and track that alignment with that, and then to start a new calendar again. Heather Deveaux:            24:47                    You haven't been following this audience and this audience hasn't been following you. You don't know what they need anymore. You're almost completely disconnected from people who were building and supporting your business for months and months, maybe even years, and you got to get sort of back in the game and figure out, "Well, what do these people want to know now?" You'll want to go back to jump right back into it. There are sort of three types of content that when you're planning your content, there are sort of three levels of it. Heather Deveaux:            25:17                    The first level is sort of introductory, educational, informational, very high level. These are your How To Write a Blog blogs, you know? Very simple, for people that are just starting out. Then the second level is a little bit of a tutorial where you actually maybe have step-by-step instructions. This might be something like How To Build a Website, so it will be step-by-step how do you do that. Then your third level of content is the cornerstone, the evergreen, the real meat and potatoes of your business and of your library or blog. Heather Deveaux:            25:51                    And if you've been blogging for a time and you've achieved those three levels of content, your instinct is going to be to go right to that highest level of content, that third level, but if you've lost your audience you have to kind of go back. You have to step back and rebuilt that audience. So you need to recognize that you might have to go back to the how-to and the tutorials and the lighter content, because you're starting from scratch again. You think you're established in your blog, but a blog that's six months old that hasn't been promoted, doesn't have any engagement with it, it's difficult to ... you know, where is your authority in that? Where's the authenticity in that? Heather Deveaux:            26:26                    A business changes a lot over six months, and you've not documented that in any way. You've not shared that with people in any way, and you lose that. So the calendar, if you say three to six months, that might seem really overwhelming to sit down and schedule that out, but that is just once a week. That's just 25, 26 blog articles, and you could come up with ideas for that in, say even an hour. Say it took something an hour to do that, and just plug that in, in their calendar. Then at least they know that they've got some momentum and they've got something to work towards. I think when it comes to, if you're seasoned and you've been writing for a long time, the idea that you go back, so if you have this first level of content where it's a very simple how-to or introduction, that you can go back and build on that because now you've even more seasoned. You're even more experienced than when you wrote that blog, and you can go back and say, "What else can I add to this?" You can bring that back to life that way and reuse it that way, but you'll only think of those things, because like I said, your content is going to be not top of mind because your always top of mind is, "How do I make money? How do I grow my business?" Heather Deveaux:            27:39                    But the investment in the time and the content really does provide a good return on your investment because it's the roadmap of your business, you know? It's the history of it and everything that's gone on, so your content calendar could be, you could go back once a year and circle back to all that content. You don't even need to be writing new content. You need to just be adding content, and maybe reiterating content or writing it from a different perspective. So if six months ago I said to you the best day to post a blog is Friday and now six months later I've realized that that's the worst day to post a blog, then I need to write a blog about that so people know that, because I've learned that and I want to share it with people. Heather Deveaux:            28:23                    So you might want to put in your calendar every six months, in addition to planning your weekly posts or your weekly content, whatever that might be, you might want to put a circle back note in there to say, "Go back. Review this content. See what's changed in the business. See what's changed in the industry." And you can reuse that content and feature it, and then add additional information to it, and then your job becomes half. You know, you only have to do half the work that way. Roy Barker:                        28:49                    Right. Yeah, that's why I was going to say, is that if you use statistics or numbers family 2017, that's an easy to rewrite in the latter part of 2018, is just to go back. You might want to refresh the words a little bit, but you definitely want to go pull the 2018 facts and figures, statistics, whatever you're using, and you've probably got 80% of the work already done there. I think it's good because you had readers that read that 2017. They may be waiting and looking for this 2018 update to came out, so I think that's very advisable. Heather Deveaux:            29:31                    Yeah, and it's really interesting how, especially new content writers, like people who are just putting out content for the first time, how they will underestimate the reach. We've all heard like, "Nobody is going to read your blog." That's garbage. People are reading the stuff. If you're putting it out there, people are reading it. It might just be one person, it might be 10 people, it might be 1,000 people, but somebody is reading what you're writing. If you're putting out images or you're putting out podcasts, I think it's important to note that there are different kinds of content, and it doesn't always have to be writing. So the importance of putting out the various types of content and figuring out what works for your audience and figuring out what it is that you want to represent your business with, that's all really important. Heather Deveaux:            30:26                    The idea that you have to be writing all the time, that isn't the case. You just have to be publishing. You have to be putting stuff out. You have to be sharing with your audience. With video and things like that, it's so easy now and it's so easy to reach people, and people forget that that's content because they're not slaving over a blog post for three hours. They think that there's no longevity in that, but there's lots of ways to capture that and reuse it and share that. Heather Deveaux:            30:55                    For instance, when you put out a podcast, you share it on social media, you put it on Instagram, and then you can jump out onto Facebook live and talk about your podcast. Then you can keep your show notes, which are transcribed, right? That itself could become a blog, so that's four different types of content with just one bit of work. So you record the podcast, you've got your show notes, you do a Facebook live to promote and you talk about it. Maybe you add a little bit extra content that wasn't in the podcast, and then you share a post on Instagram about it to drive traffic to it. That all takes 15, 20 minutes to put together, and you've got lots of good engagement, you've got lots of promotion. Heather Deveaux:            31:39                    But that only works if you put that in your calendar and if you say, "I publish this podcast on Thursday, and by the end of this Thursday I will have shared this on three different performances, I'll have published the show notes, and I'll have done a Facebook live." It might mean that you need to block out an entire morning or afternoon to do that, depending on what it is that you want to achieve, or you hire someone to do it. You know, like if you've got more employees, you assign that to someone to make sure that they're blowing that information out to the world, but the consistency is key over anything. If you're only publishing once a month, publish once a month. Like, do it. Don't resist this. Roy Barker:                        32:17                    Right. I think you talk about a good point, like exploiting what you have. Excuse me. I'll use myself as an example on the podcast. Used to, I would just publish the podcast and try to get people to go over there and listen. Well, then I heard about an easy way to get it transcribed, so what that allowed me to do, though, is now all of a sudden the podcast turned into a long form post, and some of these podcasts can be five to 8,000 words, so that is awesome for the SEO to have it on the website as well. But then it allows me to go through there and pull out snippets and quotes from guests like yourself that I can use those to continue to publish this without just putting just the podcast out there by itself or a post with a picture of it. I'm able to put these quotes that might interest somebody that hasn't listened before to go over and take a listen. Roy Barker:                        33:24                    So I think when you sit down and you look at your calendar, you really need to think about all the different ways that you can exploit any piece of content that you have or are fixing to create, because I think even with just a blog you can still pull quotes out of that and use that on the different social media, so sometimes if you can create a good quality piece of content, it should have legs to be able to go on for probably two, three, maybe even a week. I mean, maybe a month or more of being able to put out little pieces, so I guess when we talk about it, then we look at building. Okay, so now I've got three pieces of content out. Now I'm still posting snippets from the first piece and some from the second and some from the third, so I think you can find a way to fill your calendar up quickly when you look at all the different ways to use it. Heather Deveaux:            34:25                    Yeah, absolutely. I think that a good message to remind people of is that this stuff doesn't take long. We send more time worrying about how we're going to do it than it actually takes to do, and you can set up automated social media posts in 15 or 20 minutes a week and get them for the whole week. That's just done for you, you know? I always think of it like investment, so you put money in an investment account and it's making you money while you sleep. That's what I think about when I think about automation, is that if you're someone who wants to be putting out a lot of content on a regular basis, automation is definitely the way to go because it keeps that engagement high and you're return on your investment remains high. Heather Deveaux:            35:11                    The difference, when people are talking about, you have to authentic and you have to be yourself and all those sort of things, there's lots of different ways to do that. Like, when I publish my blog, my blog, it's personal and professional because I read books every week about business and about self-improvement and professional development, and then I apply it in a way to my business that it's helped me to grow my business. That's a very sort of raw form of writing, and it's certainly not academic and it would barely pass as professional, because I'm writing from a point of, "This is where I'm at in my life and this is what I'm learning." But if you go over to my podcast, the podcast is very conversational. Heather Deveaux:            35:53                    So people will get hung up on, "It needs to be perfect." It doesn't, because the most engaging content is the content that is happening in real time, and that's why people are loving video right now, because it's capturing everything, like your messy kitchen table behind you when you jump on Facebook to do a post. It's all there. People can see it. I would encourage people to think about writing that way as well, that when you are thinking about your content, you're not stressing over how perfect it needs to be because it stays there. You can always go back and change it later. You can always edit it. You know, nothing is carved in stone, and there's ways of just approaching this from a very real point of view. Heather Deveaux:            36:36                    I think that with the trends that are happening now in content, that that's what people want to see. They want to do business with people that they know and they like, and the only way that they're going to get to know and like you is if they can see you and they see the many facets of you. The thing that drives me crazy is when I get on a website, if their blog is any more than a month old or two months old, then I know they're not engaged in their business and I can't be engaged with their business. Roy Barker:                        37:01                    Right. Heather Deveaux:            37:03                    Where there are so many fly-by-night businesses now and where anybody can start a blog, if it isn't being regularly updated, or at the very least regularly promoted, then you can't trust that that is something that is alive and well, you know? Like, why aren't they publishing? Why aren't they showing us what's happening in their business? Why aren't they sharing this with us on the internet or on social media? I would hope it would be because they're not tucked away in some corner office somewhere stressing about grammar, because at the end of the day there are certain things that that matters for, but when you're talking about blog posts or you're talking about everyday life in your business, that stuff doesn't matter because you're just trying to show people that you're there to help, first and foremost. And if you spend all week worrying about your blog, you're not going to get it out to the point that it's going to resonate with people. Roy Barker:                        37:57                    Right. There's an old saying that perfection is the obstacle to progress, and so a lot of times we do stress over making it perfect. I think you hit on a good point about the personal narrative. I think that's what people want, is they want to see somebody like themself. They want to see that entrepreneur with the stuff stacked up on their table, because at home they've got stuff stacked up on their table as well. Whenever I see things that are too sterile, it makes me question the motives behind that, and how it was contrived and not just natural, so I think trying to get things too perfect can be a hindrance as well. Roy Barker:                        38:47                    The other thing I wanted to comment on too is you said getting enough readers or how we worry about, "Well, I did have 10,000 people read that article," but what we need to realize is that we only need one person, the right person to read our blog. Heather Deveaux:            38:47                    Exactly. Roy Barker:                        39:05                    And if we can help that person who's going to engage and do business with us, then we've done our job. I think we can get hung up in these vanity numbers like, "Oh, I got 5,000 likes on Facebook," or, "I got all these likes on LinkedIn," but that doesn't translate to engagement. It's easy just to, and there are people who just go through and hit the like button for everything without reading it or knowing what it's about, so I don't think it's necessarily about the volume as the quality of the people that we are getting to look at it. Heather Deveaux:            39:44                    Yeah, and it's true. I think it's one of my favorite things that is happening to me right now, is I'm getting emails from people who are not my clients. They'll never be my clients, but they're being impacted by what I'm doing. I've probably gotten maybe three emails over the last year from people who have said, "I'm loving what you're doing. It's really inspiring. I'm glad you're just being yourself and you're showing us that like, everybody falls on their face, and we're just all trying to learn." I have approached business from the point of view of like, we're all just trying to learn. I know different things than you know. Let's work together and help each other. The thing that really strikes me is I have no idea how many people liked my Instagram posts on Friday, but I know the name of that person who sent me that email because I touched them in some way, and it means more to me than any number of likes on the internet. Roy Barker:                        40:43                    Right. Heather Deveaux:            40:45                    You would agree, right? When people say like, "This is really helpful," not only it acknowledges the work that you're doing, but it makes it easier for you to say on a Wednesday afternoon, "Jeez, I got to make time to write that blog because my one reader is looking forward to it." Roy Barker:                        41:02                    Right, exactly. That's what we have to do, is to just help one person at a time, and even if that person won't be your client, we don't know who they know. Heather Deveaux:            41:13                    Exactly. Roy Barker:                        41:13                    So as they are out in their life and they hear somebody talking about content, and they say, "Oh my gosh, there's this great lady I know, Heather. Why don't you check her out?" So we have to be mindful that as long as we're touching people's lives and having some sort of an impact, that is the goal of this. It doesn't necessarily have to be that, "Well, that person didn't actually sign up, so that was a total loss." I don't look at it that way. I think we need to spread the message, and if we can help the do-it-yourselfers, then that's fine, because they are never going to be a client anyway. Heather Deveaux:            41:54                    Right. Roy Barker:                        41:54                    But sometimes it's just like home improvement projects that I have good intentions of going to Home Depot and buying all this stuff and getting started, and then it turns into something more than what I thought, and so then I call somebody to come help. It's the same way in our businesses, that there's a lot of people that they're making it in life without us and that's fine, but you never know when there's going to come that day that they're going to be like, "I can't do this. This is above my head. I don't have the time." Whatever the reason, that's when they pick up the phone and give us a call. Heather Deveaux:            42:28                    Yeah, and I would- Roy Barker:                        42:29                    It's not always instantaneous. Heather Deveaux:            42:31                    Yes, exactly. I would say that in terms of like, talking about content calendars is something that lots of people talk about it, but the point is that everybody learns differently, everybody hears information differently, and it might be this conversation that is going to make someone sit up and say, "I'm going to start a calendar today," because they heard it in a different way. They were ready to hear the information. That's why calendars are so important for your content, because you have to be putting it out all the time in different ways because you don't know how people are going to interact with it. And just because they didn't like it doesn't mean they did see it, doesn't mean they didn't hear it, and doesn't mean that they didn't read it and that they didn't walk away with some pieces of information. So you might have just one, two hits a day on your website, but those one or two hits a day are important because it means that you're reaching somebody. Heather Deveaux:            43:27                    I said earlier that you have to commit, you have to honor to the calendar. If that's too much work, if that just seems like it's one more thing on your plate and you don't know how you're going to do that, then I would suggest using it as a guide and just having a high-level idea every week of the things you want to do, because you do want to do these things. This isn't like, you're not drudging through this work. This is important work and the things you want to accomplish, and if it all gets pushed off to Friday afternoon, well, you're going to have a really creative Friday afternoon. Roy Barker:                        43:57                    Right. Heather Deveaux:            43:57                    But just commit to like, just commit to getting it done, and whatever it ends up looking like, and I think that's important too, especially for beginners. What you publish today does not have to be what you publish six months from now. You might find that the rate at which you're publishing is not enough or it's too much. You might find that you're putting out the long content or you're putting out exactly the right content, but you're only going to know with time because you can't base the success of your content on one or two posts. It has to be all the time. Heather Deveaux:            44:29                    The other thing is that you can't be relying on the same channels all the time. People talk a lot about ... I keep saying Facebook and Instagram. They're ruling the world, Facebook and Instagram, because that's where people go. That's what people think of, but one of the things that I started doing recently was I'm in this women's group and they're just a small group of women who are business owners, and my blogs are about the books I read every week. I said to myself like, "Oh, they wouldn't be interested in that," and they're turned out to be some of my best readers. They are engaged with the content. They write me about the content. They share it for me. Heather Deveaux:            45:08                    I was sort of prejudging that group because I said, "Oh, I don't want to bother them. They're not my clients," but that's not the point. The point is get the content out there. Let people know who you are and what it is you're doing, and that was a group that I had taken for granted, and I know that people listening have groups like that, that they're saying to themselves, "These people don't want to hear what I have to say." My advice to those people would be, don't prejudge those people and don't take that opportunity away from them. If they don't want to read it, they're not going to read it, but the least that you can do is offer it to them and then see what happens. You never know. Heather Deveaux:            45:41                    It sort of sparks this conversation now where people will say like, "I really needed to hear this today, that you've also fallen on your face this week. This has helped me." That's what people want to know and that's what they want to see, is that they're not alone, and we can only achieve that if we're actually sharing this content and we're not prejudging the people who will benefit from it, because you don't know. You have your target market. You have your ideal client, but you'll find out that there are other people who would benefit from it, and you might be surprised. Roy Barker:                        46:13                    Right. Heather Deveaux:            46:13                    Like I was really surprised to find with my online courses for my freelance writing school. I was promoting it to women, and I have had several men sign up. I had no idea that that was going to happen until I put it out in the world and it resonated with several men, and had I not done that, had I only targeted or had I only marketed to the people I had in mind, I would have lost out on a really great opportunity. That was why, after I did that, I started sharing my blogs with this women's group, because I said, "God, who am I to say who will benefit from this content?" Heather Deveaux:            46:51                    So I think it's important to remember that if you're just getting the same results all the time, that you've got to get out of your comfort zone even in how you share this stuff. It's one thing to get out of your comfort zone to create it. It's another thing to commit to putting it out there, and then it's another thing, another level to say, "I'm going to share this with people who work in marketing. I'm going to share this with people who are web developers. I'm going to share this with people who run senior homes for a living." You have to try these things. Heather Deveaux:            47:23                    I guess maybe one of the last things I'll say about this is that when you're doing your calendar, commit to that on a regular basis as well, to sort of go outside your comfort zone once or twice, even a quarter, to say, "I'm going to send this somewhere new," or, "I'm going to try to have this published somewhere else," or, "I'm going to see if I could do a guest blog somewhere about this," just to push yourself that little more, because you don't realize the impact of your content until you actually put it out there. Roy Barker:                        47:49                    Right. I think that's a good point as we talk about a structured calendar and sticking to it and having it laid out for three to six months, but I think you would agree that we don't want to imply inflexibility as well, because part of disseminating content is being timely and relevant. So even though you've got a blog scheduled for next week to go out, over the weekend you were talking to either one of your clients or one of your friends, an issue comes up and your think, "Wow, that's something that's happening right this minute." It's okay to push everything out and insert this new idea in your content, so I just want to kind of say that even though we're creating the schedule, it's not so rigid that you can't have flexibility within inside of it to move things around. Heather Deveaux:            48:46                    Oh, yeah. You shouldn't either. Like I said, it's not written in stone. The whole point is that and I think the thing that people struggle with is just making time for it, so the whole idea is that you're going to get to a point in the day or in the week where you can't put it off anymore. Don't let that be Friday afternoon. Roy Barker:                        49:04                    Right, right. Heather Deveaux:            49:06                    Because like, if you are allowed, and you want to go enjoy the life that you've created for yourself, you don't want to be slugging away on the weekend on things you should have done during the week. I think what you'll find is that if you can commit to just those one or two things on your to-do list related to content, you'll find that other areas of your business will start to become more streamlined as well because you'll realize that consistency and anticipation of that consistency will help you to get out the door on time in the morning. You'll get to your meetings on time. You'll finish a meeting on time, which could be a whole other podcast in and of itself, getting through those meetings. Heather Deveaux:            49:42                    I think that when you're committing to yourself and you're committing to your business, the calendar is just the accountability piece, and people rely heavily on those accountability pieces. The planning market, those planners, the Happy Planners and the reflective planners, they're practically scrapbooks, which I love because, of course, I love scrapbooking, but they're these 50, 60 dollar calendars that people lug around with them because they think that it's going to make them more organized. If all they're doing in them is doodling and writing their grocery lists in them, it's not moving them forward, and so the calendar represents the accountability and the dedication to your craft to share that with people. Heather Deveaux:            50:25                    And it could be anything. It doesn't even have to be a calendar. It could be a grocery list of every week that you want to check off every week from top to bottom. You could have a vision board or a goals board or a whiteboard in your office, but the idea is that you have a high-level idea of what you want to accomplish every week related to content, related to sharing, related to investing in your business with tangible things. Content and visuals are tangible and measurable, and so the calendar is the representation of that commitment. And if you go out and spend 50 or 60 bucks on a planner, just use it, and if you don't want to spend money, then get a Google Calendar or a Microsoft. I know they have calendar products, and use it. Use your phone. We've all got our phones. Roy Barker:                        51:13                    Right. Right. One more thing before we wrap this up is we talk a lot about content that we generate, and so one thing I do is I set ... Google has a news alert where you can put a topic in there, and of course a few of my big ones are of course senior living, sales, and then also employee retention. So what I've got is alerts that they send me every day. You can change that to schedule it to once a week or whatever your timeframe is, but I get them every day. That shows me news articles of what is happening out there, so it works as two-fold. Number one, it keeps me informed about what's going on in the world, so I might choose to write about something from my perspective, but it also lets me have the option to repurpose their content as just a post, which the way I like to use is not only does it fill in the gaps between with I create, but also it can work to reinforce what I create. Roy Barker:                        52:27                    If I tell you that the sky is going to be green tomorrow and you're like, "Oh, that sounds kind of crazy an idea," but if I can find five other sources that are going to tell you the same thing, all of sudden it lends a lot more credibility to the message that I'm putting out there, so just an idea, is that we do need to create our own, because we want to show people our philosophy, what we know, how we can help them, but it doesn't hurt to also use other content to support that in the interim. Heather Deveaux:            53:03                    Yeah, for sure, and that should even be part of your planning. Like, when you're sitting down to plan your blog, you should have some research elements in there. Even if it's 15, 20 minutes to just going off on what's happening in your industry, it should be part of the writing process. You should be coming from a place of being informed. Roy Barker:                        53:22                    Right, right. Well, Heather, we've taken enough of your time today. I want to thank you. I appreciate it. Then just for our listeners, Heather was a real trooper today. She didn't have a signal in the house, so she actually conducted this interview standing outside. Luckily it was a nice day in Eastern Canada, which that's kind of hit and miss this time of year, but at least it was a nice day. Heather Deveaux:            53:22                    That's right. Roy Barker:                        53:46                    So thank you for standing outside and giving your time and your expertise into this, creating content calendars. Actually, I'm going to sit down and work on mine this afternoon and get it lined out. Heather Deveaux:            53:58                    Yeah, it's a good idea. Roy Barker:                        54:01                    If you don't mind, just go ahead and let everybody know all of your contact information, not only for you and the writing, but also for your writing school. Heather Deveaux:            54:12                    Sure, so my website where you can reach me about freelance writing is heatherdeveaux.com, and if you're interested in learning about how you can become a freelance writer, you can check out thefreelancewritingschool.com. My email is heatherdeveaux@gmail.com, and any contact form on any of my websites will reach me as well. Roy Barker:                        54:33                    Great. Well, Heather, have a great rest of your day. Thanks for listening to the Senior Living Sales and Marketing Podcast, and like I said, don't forget to download and rate the program. Help others to find us. We are on iTunes, Stitcher, and Google Play. You can also look at the website at www.seniorlivingsalesandmarketing.com, and don't forget to check out our sister podcast, The Business of Business, which is at www.thebusinessofbusinesspodcast.com. You can also look at the services that I offer, Roy Barker at roybarker.com. Look forward to our next episode. Heather, we can think of another topic and get back with you shortly, and wishing everybody a great week until next time. Thank you.  

In today's podcast, we'll talk about employee turnover, a huge problem in the long-term care industry. Our guest today is Roy Barker, a business and senior living operations advisor. For the past 19 years, Roy has consulted with senior living communities to improve their resident services, optimize operations, and increase occupancy.

Roy Barker, Business & Senior Living Operations Advisor, has spent his career working with businesses of all types to improve their sales and marketing strategies. He believes that any company can improve their financial position through revenue optimization, expense management, managing employee turnover, and operational efficiencies, and has proven to be instrumental in helping communities increase their occupancy by refining their sales processes, marketing strategies, marketing team development, and prospect seminars.

In episode 4 I talk with Marty Ramseck about using the Predictive Index Assessment to make better hiring decisions and enhance communication among sales teams. Marty has cultivated 30 years of experience in hands-on sales management and double-digit growth in every one of his ventures. He has worked for companies such as Vintage Senior Living, LivHOME, Sunrise Senior Living, CORT, and Cigna. In order to deliver record-breaking sales in highly competitive fields, Marty had to have an advantage over others in the industry. He found that advantage through an exceptionally strong match in recruiting, training and individual coaching using the Predictive Index. Marty’s primary focus is on partnering with Senior Leaders to build effective teams and design innovative solutions to organizational issues. In 2016 Marty joined PI Midlantic as a Senior Consultant with a focus on California to help companies and sales professionals to reach exceptional results. Marty earned a Bachelor of Arts degree in Psychology from the University of Dayton. He lives in Southern California with his wife Nancy of 34 years. Marty's contact information is: 949-545-8121 mramseck@pimidlantic.com www.pimidlantic.com When you reach out to Marty, be sure and mention the podcast for a complimentary Predictive Index Assessment, a $200 value. Please visit our website www.thebusinessofbusinesspodcat.com, www.seniorlivingsalesandmarketing.com, and to find out more about Roy Barkers consulting and advisory services visit www.roybarker.com or email roy@roybarker.com See full transcript below.  Roy Barker:                        Good morning, everyone. Welcome to episode four of the Senior Living Sales & Marketing Podcast. Just as a reminder, you can find us on iTunes, Stitcher, or Google Play. Please download and rate the podcast to make it easier for others to find. You can also sign up for our newsletter at www.seniorlivingsalesandmarketing.com. Also, check out our sister podcast at the [00:00:30] businessofbusinesspodcast.com.  Today, I want to welcome Marty Ramseck with PI Midlantic to the show. We did another show for the Business of Business Podcast, talking about the predictive index and how it relates to turn-over in general. As me and Marty talked further, I felt like it would be good to do an episode that was focused strictly [00:01:00] on the Senior Living Sales & Marketing teams. Marty has a very extensive background in senior living and in sales. I think that the sales process ... That's one reason why I started this podcast is that, the sales and marketing process has become a much more important function in the senior living industry. Now more than ever, with the [00:01:30] economic environment with the affordability issues, with the competition that's coming online. Both other senior living providers and at-home care. It's more important now that when we do capture lead, that we're able to do everything that we can do to possibly close that. I'm not talking about being a used care salesman. My philosophy is always building relationships. But, [00:02:00] I think we have to hire the right people that aren't used car salesmen. That know how to build relationships with prospects in order to increase our occupancy. Having said all that, Marty, welcome back. I appreciate you taking time out of your day to talk to me again. Marty Ramseck:               Thanks Roy, great to be here. Roy Barker:                        If you don't mind, why don't you just tell the audience just a little bit about your senior living history and just a little bit about the predictive [00:02:30] index. As well as, PI Midlantic. Marty Ramseck:               My senior living history goes back to 2002, where I was the VP of Sales for Center of Senior Living. Which was at that time nationwide, but now it's an international company. Many Senior Livings not only in America but throughout in Europe and Canada. Then I spent about ten years [00:03:00] with a company called LivHOME where we did in-home care, versus assisted living care. But we did in-home care, custodial care for seniors. Then two years at Vintage Senior Living. Again, a high-end senior living on the west coast, California and Washington. So over that period of time, I have about 15 years in the senior living industry. Experiencing both in-home and assisted living care.  A little bit [00:03:30] about predictive index. Predictive index is a behavioral assessment that looks at a person's behavioral strengths. In terms of, what do they bring behaviorally to a company. In terms of, the behaviors that you'll see in that person. Then from that, you can understand what motivates them, the motivating needs, better ways to communicate with them, better ways to coach and train them. Once you understand what their behavioral needs are [00:04:00] and wants are that way. PI Midlantic is a consulting company based out of Annapolis. We're in Maryland, and Delaware, and Pennsylvania. Along with, Northern and Southern California. My job is to work with companies and consult with companies. Help them with predictive index and help them get better results using this behavioral assessment tool. To hire better, coach, train, and engage their employees in a more productive way to at the end of the day get better results. Roy Barker:                        [00:04:30] Well, I think that not only your background but your product, it's a very good combination for the senior living sales and marketing teams today. So let's talk a little bit about taking the predictive index. Can you kind of explain what that process is. If I ... excuse me. If I called you today and said, "You know what? I'm fixing to hire Joe or Sally. [00:05:00] I really would like to do the predictive index on them." What does that process look like? Marty Ramseck:               Yeah, it's a very simple process. It's a process of ... we send them out of ... everything's done online. We would basically email them a link to complete the predictive index. Generally speaking, it's a real short assessment. That's one of the values of predictive index. It doesn't take the person who takes it a lot of time to do it, it takes about six minutes to complete. From that, we'll understand [00:05:30] their behavioral needs. Predictive index measures four behavioral needs of a person. It measures their dominance, which is their drive to control or insert influence one's environment. It also measures their extroversion, which is drive to people and interacting with people. It measure patience, which is the drive for stability and familiarity with one's environment. It measures formality, which is the drive for detail and to do things perfectly. In [00:06:00] each one of those drives, they have a high dominance, which is more a drive for taking challenges. Or a low dominance, which is more seeking harmony. In high extroversion, which is seeking people. Low extroversion, which is more task-focused. High patience, which is more process-oriented. Low patience, they're more variety in terms of [inaudible 00:06:24] their tasks throughout the day. Then formality, you can determine how much detail they're into. How much [00:06:30] rules and processes they're looking at versus how much they're looking at more general guidelines. In terms of, how they like to be worked with. Roy Barker:                        Yeah, and I think there's a fine line between being an overly aggressive salesperson versus being someone that knows how to pursue prospects and do thoughtful follow-up. Will the predictive index [00:07:00] kind of help separate those two individuals? Marty Ramseck:               Yeah, that's a great point. I think what we've seen ... What you see with predictive index is that in the Senior Living business, you're gonna find people that do well. Or high with extroversion, which means they connect very, very well with people. They're low in patience, which means they're very results oriented. Their detailed, some detail, but not [00:07:30] over the top where you don't want really getting behind and falling love with the CRM system and doing that all day. But the key you want to see in Senior Living that's probably changed most over the last 15 years is the dominance. Dominance is the drive for results, it's the drive for challenging, it's a drive to get people to take the next steps. When I first started Senior Living back in 2002, you didn't need a lot of dominance in your Sales people because there was not as much competition, [00:08:00] there wasn't as much option. So you're looking for more of a ... really to serve the natural role of [inaudible 00:08:08]. A person that worked well with people, didn't push them too hard because there was not a lot of competition out there. Today you see that dominance driver, needing more dominance, because there is more competition. You need to drive them a little bit more for the next steps. It's also the drive to control. Today you need somebody that really controls the Sales process. In terms [00:08:30] of, getting people to take the next steps and keeping themselves in control of what's happening next in the Sales process. That is a key behavior that you want to see in your Salespeople. But, at the same time, they can't be over the top. In terms of, too controlling or too driven because you're gonna push people away. But you have to kind of manage that a little bit where you do have somebody that can drive somebody to the next steps. Control the next steps to keep them looking at your Assisted Living or your Home Care. Based upon [00:09:00] keeping them in your Sales process. Roy Barker:                        Okay, that's great. I do a lot of mystery shopping. I guess, I see both extremes as the ... There's the process that nobody is in control over that it seems like you are always having to run them down. Versus, the ones that they are just basically in your [00:09:30] face wanting you to sign up. It's not that they really care about you, which kind of leads into the next part. I feel that you've gotta have the drive, you gotta have the organization, you have to know how to prospect. You have to understand, not everybody is gonna be ready to make that decision today. Not everybody is gonna like you, your company, your community. You're gonna lose some people because of that. You have to be able to accept [00:10:00] the no's. But I think another important quality is empathy. That is that we need empathy for the family, for the prospective resident. In the fact that, their stuff is not in their car. They're not gonna walk in, and you're gonna sign them up, and you're gonna move them in today. It's a process we have to, like a farmer, you have to sew the seed, you have to maintain [00:10:30] it, and then you reap your harvest. Sometimes, I think especially in our world of instant gratification ... I say, "Marty, are you ready? Are you ready? Here's a paper, let's sign up. If you don't, you're off my radar and I'm moving on." There are a lot of studies out there that show that it can take between eight to twelve touches during the Sales process in order to make a client. A higher dollar [00:11:00] sales, tend to be at the higher end of that. So, will the Predictive Index kind of help us sort out this empathy factor? Somebody that's gonna be able to sit down and have a true conversation with Marty and his family. To find out what brought you in here today, are you a good fit? I'm not scared to tell you that what we may not be the best fit for you, but I know some people [00:11:30] that I can help place you. Will the Predictive Index help us in that respect, as well? Marty Ramseck:               Yeah, it would help. Predictive Index does measure behaviorally how empathetic, behaviorally, a person is and their certain drives. That's kind of the extraversion drive. It's gonna be a lot more empathetic, a lot more caring. So Predictive Index really does a good job of understanding how empathetic is. I think [inaudible 00:12:00] a [00:12:00] person really understanding the Sales process, also, and knowing a couple things. Number one, that your community or your Home Care company, they're not for everyone, everyone is an opportunity. You have to understand who the right people are for you from that standpoint. Two, is coaching Salespeople to really work in the best interest of the customer. Are they really doing the right thing? Because that's really what they're judging that Salesperson on, is are you working in the best interest of the customer. [00:12:30] Three, and as you brought up the point of the steps in the Sales process, of really understanding good ... What we call, buyer / seller alignment. Being with the seller, where they are at in the process. So, people [inaudible 00:12:43] and they're looking to move in asap, they have to do that and working with that person. At the same time people are just generally beginning to look and beginning the process. But, I think where most Salespeople get themselves in trouble is, they're not aligned with the buyer. They're trying to close too soon or not enough of [00:13:00] that process. That really upsets the buyer. But to be aligned, and take them through the steps, and kind of controlling those steps, but take them to the appropriate next steps in the Sales process. Knowing that this is going to take several steps to get them moved in or get them to become a client of your Home Care company, but be aligned with them in that process. They'll generally get those people because you're aligned and it makes the Sales process go very smoothly for you and for the prospective [00:13:30] buyer. But to your original question. Yeah, Predictive Index does measure empathy, it does measure how a person will interact with somebody. But also, I think, it's [inaudible 00:13:41] a Salesperson understanding good selling and understanding the Sales process. That it's gonna take steps and be aligned with them where they are at in that Sales process. Roy Barker:                        Right. You bring up a good point about trying to meet the prospect where they're at. We see that a lot as well, that when you walk in, [00:14:00] they want to start at the beginning of time. Tell you what ... This is an apartment, you're gonna get to live here, we're gonna feed you. What they don't understand a lot is that these ... Most, not everyone, but I would say that most prospects and their families have already checked out your community and your competition long before they come in. That's why it's good to ask some general questions about [00:14:30] where they are in the search process, what has instigated this, why are you even out looking to try to find ... You know, where they are and how much research that they've done. I think another big part of this process is ... Why I feel it's so important on this empathy is talking with families and prospects, is to gain information. Not only to see where they are in the process, if they're a good fit, [00:15:00] but you can also get good follow up information.  I'll be honest, a pet peeve of mine is when I'm trying to buy something. Taking my time and looking at different people, different companies, and you get the inevitable email. Like, "Hey, I'm just circling back with you." Or, "Are you ready to buy yet?" That's one thing that when I get to coach Sales [00:15:30] Professionals, it's very important to have these front end conversations. Because you find out what are some of the interests, what's going on in the lives of the prospects of family members. Because, when you reach out to them in follow up, if you're communicating even with the family member ... If they are into gardening, maybe you start off with, "All this rain we've been having has probably been good for your garden." Or [00:16:00] if you know that the prospect has been maybe in and out of the hospital, you can ask about their condition, how they're doing, are they back home ... It just gives you a lot more ammunition to have, what I would call, thoughtful follow up and try to build the true relationship. Marty Ramseck:               Yeah, I think another important point is, really understanding what their needs are and what they're going through. It could be a person who just lost [00:16:30] a partner after 60 years of marriage and there's a pretty lot of depression there. What do we do to get that person back to living a quality of life again. All those things play a huge role. So understanding needs in this Sale is hugely important. That's why I think questioning skills, those empathy skills are huge. Because, I need to know what their needs are, I need to know what their running into so I can adapt my [00:17:00] presentation to their needs and what's important to them. Not just do a generic type of presentation of my community or my Home Care company. But really adapting to their needs and what's important to them. Roy Barker:                        Right. A thought that just occurred to me was, we think of performing a Predictive Index on maybe the Sales and the Marketing Manager of a community so we understand [00:17:30] more about them. But does this work the other way, too? Is this good to maybe have the Regional Managers, or the National Sales Managers, or upstream? Have them to complete the PI, as well. So not only do they know how to communicate with their subordinates, but the subordinates may learn about how to communicate and what their [00:18:00] managers are needing, as well. Marty Ramseck:               Yeah, that's a great point to rise. Anybody in the organization has an opportunity to complete the Predictive Index is ... all it does is help them understand that person better, how to motivate with them, and how to communicate. So, Predictive Index, it's a great tool if I'm the manager. I can understand, number one, am I making the right hire based upon their PI. But once their onboard, am I managing them, or am I coaching them, or [00:18:30] am I communicating with them effectively. But at the same time, being transparent. If I'm the manager and my people know my PI, they know how to best communicate with me, how to best interact with me. It's also great for peers. How to best work with somebody, how to best communicate with them. Some people are more voice communication, some people more texting, so how do we best communicate with each other. It really takes out why somebody [00:19:00] acts the way they do. Have you ever been in a work relationship where you're frustrated and you say, why does this person act the way they do. Well, PI lets you know that, PI lets you know why people act the way they do.  Knowing that behavior is hardwired in you. Kind of like your eye color, it's kind of given to you. Like, how tall you are, it's kind of ... Those things you really can't change. Behaviorally, we really can't change our behavior. We can adapt, we can kind of ... When we [00:19:30] understand ourselves, we can adapt our behavior, but we really can't change it. Knowing that, how do we best work together and bring out each others strengths to create a better team. Not try to change somebody or just be frustrated with somebody on how they act the way they do. Roy Barker:                        Yeah. I think it's good to emphasize that while we've talked a lot about the hiring process and using the Predictive Index during that. It's also important for existing teams because [00:20:00] I think it would not only help the communication, but it might also help in you to sharpen that communication in both directions. Marty Ramseck:               Exactly right, exactly right. Again, playing to each others strengths. Lebron James is a great basketball player, but he's probably not a great Scientist. Or Einstein is a great Scientist, but probably was not a great basketball player. It doesn't make them bad, it just understands [00:20:30] what strengths you bring to the party and let's just play on those strengths to create the best team possible. Roy Barker:                        That's correct, correct. That's all we're trying to do. Not to get anybody ... put anybody in a bad light or in a bad way. But this is just a tool that can benefit not only management, but also the sales teams. As we talk this through further, I would assume that [00:21:00] it would probably be good to get the whole community onboard. At least the Administration, with like the Executive Director, the Director of Nursing, also the Sales Team because they all have to interact with each other daily. So this would help them communicate at the community level very well with each other. Then, there's just so many moving parts [00:21:30] with people moving in, people moving out. Just all the fires that come up during the day of a ... The day in the life of a Senior Living community. Marty Ramseck:               What it really is, Roy, it's a best sent ... Think about what is your most ... In Senior Living, what is your most important thing that you have? That's your people, right. If you have great people, you're gonna be successful. If you have [00:22:00] great care givers, you're gonna be successful. If you have great nurses, you're gonna be successful. You gotta have a great Sales team to be successful and a great Executive Director. Predictive Index helps you predict that, so it's really an investment in your most important that you have, your people. Making sure that you're making your people decisions correctly. Building a better job with making sure you get the right people on the bus. But secondarily, making sure that once they're on the bus that I'm engaging them, I'm motivating them, that they're [00:22:30] bringing their best. They do what they do best every day to create a different experience and great experience for people living in your community or the people who are working with Home Care from that standpoint. So, it's a tool to really make sure that you're getting the best people on the bus. That they're what your community needs are behaviorally. Then once they're on, I'm doing a great job in terms of engaging them and working with them. I think that Gallop did a survey a few years ago that seven out of ten American workers are not engaged, in terms of [00:23:00] what they're doing. They're not engaged in what they're doing on a daily basis. [inaudible 00:23:05] helps with better engagement. Helps you understand what that person's gonna bring behaviorally to your company. Then from there, how can I best engage with them to let them do what they do best every day. When you do that, you're gonna have more of an engaged employee and at the end of the day, you get better results. Roy Barker:                        Yeah. That statistic that you quoted, it's unbelievable that we have [00:23:30] employees walking around like zombies and companies that aren't engaged. That also relates to the ... about the same number are passively seeking other jobs. They may not be actively looking every day, but if someone approached them with another offer, they would be willing to listen. So here again, that relates back to the employee retention and how important it is to hang on to [00:24:00] our best players. So, we talked a little bit about how it would help teams communicate and managers communicate, both up and down the line. But let's say, I could put on my best suit, comb my hair, brush my teeth. Come in and sit down in front of the Hiring Manager and for 30 or 45 minutes, I can talk a good game. [00:24:30] I can really have a good attitude, "I love Seniors, I love Selling, I love getting on the phone making cold calls, or following up." I could say all the right things but I'm not that person. So can Predictive Index kind of help not only weed out those skills, but also the attitude. That's the one thing [00:25:00] that I talk a little bit about, as well. That when you hire, you really want to hire for attitude because you can teach a lot of skills. The other part of that is attitude is like a virus. You have to look at people and think, do I want other people catching this attitude. So, will the PI help on the attitude. Marty Ramseck:               It won't be as much [00:25:30] attitude as much as some of the other examples you used, Roy. In terms of empathy, in terms of follow up, that type of thing. Attitude a lot of times is more, we choose our attitude every day. We choose to get up and be positive today. Or we choose to get up and be negative today. Those are more choices. But the one thing where we go back to attitude is, if I'm doing what I do best every day, I'm gonna be more excited about my job. So, to your point about when a person comes in to interview. [00:26:00] If I have their Predictive Index in front of me, I understand behaviorally how they are hardwired, which allows me to ask behavioral based questions to see if they've actually done these behaviors that we're looking for in the past or can he do those. If it's follow up on, I'm asking questions of give me examples of when you had a follow up system, and your follow up system that you've used in previous opportunities that you had in career. Or if [00:26:30] we need strong closing skills, give me examples of how you close an indecisive client or prospect. So when we have a Predictive Index, I can behaviorally interview somebody to really see if I could pull off the behaviors that we're actually giving that person. Versus, a person telling me everything that they can do. [inaudible 00:26:53] Predictive Index will kind of make you see if the person can really walk the talk. Roy Barker:                        Okay. [00:27:00] Then, if you don't mind sharing just about how many of the PIs have been completed. I think from our talk the other day, that not only in general but probably for the Senior Living industry, y'all have a very good baseline for the different positions. So when somebody does, in the hiring process, somebody does take the PI, y'all [00:27:30] will know how they fit in with the high performers in those positions that have already taken the PI, correct? Marty Ramseck:               Yeah. We work with a lot of Assisted Living companies. A lot of Home Care companies are our clients, so we have kind of a baseline of the different positions of what PI they would be looking for, for different positions. But again, we want to treat every company individualistic. So what we do is kind of [00:28:00] a couple step process. Number one is, with PI we have what we call a job assessment, which is the people that are in the hiring of that particular position ... We usually recommend three to five people that have skin in the game for that hire. Fill out a job assessment, which is really going in and checking off the behaviors they think that they need for that role. From that, PI always gives a pattern, in terms of what we're looking for. So that would give us a pattern from what the hiring managers think that they're [00:28:30] looking for. Then, if they have top producers, we would go in and do a talent analytic on their top producers and find out what their top producers PI look like, in terms of the behaviors they're bringing. Then, we would compare that job assessment that people filled out with their top producers to look from consistencies. From there, agree on this is the behaviors that we're looking for a Sales person in that community, for a nurse in that community, for an Executive Director. We'd agree on it. Just like you'd [00:29:00] agree on educational requirements, just like you'd agree on skill requirements. Value requirements, in terms of ethics and honesty. Now you want to agree on what behaviors you're looking for each role for that particular company for each role that you have there. Based upon doing the job assessment, and looking at your top performers, and looking for consistencies to get a better target. In terms of who you want to hire for that role and get it right. Roy Barker:                        Okay. Well, Marty, [00:29:30] we've covered a lot of ground today. I certainly do appreciate you taking time out of your day to come back and talk more Senior Living and Sales focus. Is there anything else that you'd like the audience to know about the PI? Or how the Predictive Index can help them and their teams before we go? Marty Ramseck:               Yeah. The only thing I would say is, I think in Senior Living in my experience is, where people make a lot of mistakes is they just [00:30:00] hire other people's problems. There's a lot of turnover in the industry and people kind of bounce around from company to company. My experience has always been, I can teach ... especially, in Sales. I can teach somebody how to sell. Selling is a skill set, it takes some hard work to be really, really good at it, but I could teach somebody how to sell. My thought process is if I can get the behavior right. If I've got the right behavior, and the right attitude, and right ethics. [00:30:30] If I've got that, passion for Seniors, and I've got the right behavior, I was gonna be successful. I have a loyalty with that person, because I'm teaching them how to sell. So my recommendations to you is, not get in that game where you're just hiring other people's problems and people that are kind of bouncing around. But really get talent by hiring the right behaviors and teaching them how to sell, teach them how to do the job. Then I think you'll find a lot of success that way and have a lot of loyalty, [00:31:00] also, when it comes to that. Roy Barker:                        Yeah. I think that's a very good point. Sometimes, we rely on a box that's checked that, I worked for X, Y, Z Senior Living, so it looks like I have experience. But like you said, maybe I was just somebody else's trouble. Where the PI, the Predictive Index will help us get to the bottom of their skill set. Then, we can teach them the nuances of the Senior [00:31:30] Living industry that they need to know. Marty Ramseck:               Yeah. My thing, Roy, is if I'm a top producer, I've all this equity built with my company. So they're paying me fairly, I'm getting treated fairly, why would I ever want to leave? I have all the equity built in with this particular company. So generally, [inaudible 00:31:48] people leaving, they're generally leaving because they're not performing where they should be if they're ... The only time I look at a top performer is if they're not being paid fairly or treated fairly. That's the only time I look at them. But in [00:32:00] most cases, people are leaving because they're not cutting it with that company. That's why I would hire somebody ... Get the behaviors right, teach them how to sell. Then you'll not only have a great Salesperson, but they'll [inaudible 00:32:12] very loyal to you because you're the one that gave them the opportunity, you're the one that taught them how to sell. Roy Barker:                        Right, right. All good points. Well, Marty, if you could tell the audience how that they could get a hold of you to get more information on the Predictive Index. Marty Ramseck:               Yeah. If you wanted to ... [00:32:30] my email is mramseck@pimidlantic.com. Or my telephone number is 949-545-8121. You can reach out either way to me or connect with me on LinkedIn. If you do that, I'd be more than happy to have you complete a Predictive Index, if you haven't completed one.                                              It's $200.00 value, but for listening to the Podcast and connecting with me, I would that for no charge for [00:33:00] you and have you take it. It takes about six minutes, then in about 10 / 15 minutes, we'd be going over your results and seeing how it could help you and / or your organization. Roy Barker:                        Okay, great, Marty. Thanks for making that offer to the audience. I will also include your contact information in the show notes. Again, we want to thank Marty for being our guest today. Thanks, audience, for listening to the Senior Living Sales and Marketing Podcast. Don't forget to download [00:33:30] and rate our program. It will help others find us easier. Remember, you can find us on iTunes, Stitcher, and Google Play. The website is www.seniorlivingsalesandmarketing.com. You can sign up for a newsletter to stay up with the latest Podcast whenever we put them out. Thanks again for listening and until next time, wish you the most success in your business endeavors.    

Roy Barker, has spent his career working with businesses of all types to improve their sales and marketing strategies. He believes that any company can improve their financial position through revenue optimization, expense management, managing employee turnover, and operational efficiencies.  For the past 19 years, Roy has consulted with Senior Living Communities to improve their resident services and optimize operations. He has proven to be instrumental in helping communities increase their occupancy by refining their sales processes, marketing strategies, marketing team development, and prospect seminars.   During This Show We Discuss… The most common reasons people leave organizations The real cost to an organization to lose a team member The best methods to retain employees How to best determine if a team member is not happy where they are The types of feedback loops that should be in place to get real time feedback from team members How to keep employees engaged, and happy in their positions The types of quarterly or annual reviews you should be doing When an organization should consider raises for their team, and how much to consider How to create a culture where team members want to stay The types of employment contracts you should use Whether you should, or should not have team members sign a non-compete If a team member is not happy where they are, should you or should not you try them in another position How to attract great talent The types of things that are musts during interviews Whether personality tests be given to new potential hires, and if so what these reveal How to know if a potential hire is a good cultural fit The type of onboarding and training process that works best And much more…

The Senior Living Sales and Marketing Podcast Episode 3 features an interview with Heather Deveaux freelance writer discussing the importance of content in todays sales and marketing. Heather loves helping clients who need specialized content for websites, blogs, or other writing needs. Heather’s unique ability to create content that conveys your message to customers will result in more value, more authority, and more sales. Heather can be reached at www.heatherdeveaux.com and see her new project The Freelance Writing School at www.thefreelancewritingschool.com You can find out more about Roy Barker at www.roybarker.com,www.seniorlivingsalesandmarketing.com  and listen to his other podcast at www.thebusinessofbusinesspodcast.com. The podcast is also available for download on iTunes, GooglePlay, and Stitcher. Search Roy Barker or The Senior Living Sales and Marketing Podcast. Below find the full transcript of the interview.   Roy Barker:                        Good afternoon and welcome to episode three of the Senior Living Sales and Marketing Podcast. I'm your host Roy Barker. As a reminder, you can find our, this podcast is now on iTunes, Stitcher, and Google Play, so please do a search, download it, and rate it, and that'll make it easier for others to find the podcast. You can also sign up for our newsletter at www. [00:00:30] seniorlivingsalesandmarketing.com, and you can check out more about me at roybarker.com. You can reach me at roy@roybarker.com. Be glad to talk to you about sales and marketing, or employee retention. Topics that you may have for your particular community.                                              I wanna introduce our guest today. Heather Deveaux is a freelance writer, and what I [00:01:00] wanted to touch on is content, and basically, how creating content can help in the sales and marketing. Especially in our industry where, it's so very important where you're gonna be moving a family member or a loved one, that a lot of the prospects really check out communities a lot on the internet. And so having content out there is not only a great [00:01:30] way to help them find out about your community, but it's also a great way to start building a relationship with them.                                              So Heather, thanks a lot for being with us, and welcome to the show. Heather Deveaux:            Thanks, Roy, I'm glad to be here. Roy Barker:                        And if you don't mind, just start out by telling us just a little bit about yourself and what you do, and then we can jump right into it. Heather Deveaux:            Sure, so as you said, my name is Heather Deveaux, and I am a freelance writer. [00:02:00] I live in Canada actually, on the east coast of Canada, and I've been freelancing full time now for about a year. And before that, my experiences were in adult education and higher ed, and I worked a lot in college settings with adult learners who were re-training to re-enter the workforce, and before that I did a short stint as a secretary, like an administrative [00:02:30] assistant. And I have a military background as well, so it's a pretty diverse, and it allows me to write on all kinds of different things, and that's what makes my job so much fun. Roy Barker:                        Great, great, and just for full disclosure, Heather does help me with a lot of writing. She's a great editor. She makes sure to get all my, "Fixing toos and y'all's," out of there so it sounds much more professional. She does great work and, at the end of the show, we can tell everybody how they can reach [00:03:00] out and get ahold of you, but you also have kind of an exciting other, it's a sister project, but tell us a little bit about what you've got going on. Heather Deveaux:            Yeah, so it's called the Freelance Writing School, and this is, it's happening right now, like it is a live project now, I've been documenting it, sort of on YouTube and I've started a podcast as well, to sort of document how I'm building this project up. But I've [00:03:30] started accepting registrations for the school, and this weekend I'm launching the online version of the school, and so the project is designed to teach people, as I said, my background is in adult education. So the project is designed to teach people how to start and run a freelance writing business of their own. And this is something that I've been literally dreaming of most of my adult life.                                              It's always been my dream to have a school, to teach people how to [00:04:00] sort of make their own way in the world, and I've always done that through other schools that people owned, and now I'm in the process of developing my own. And so, I always say I'm so excited about it, and as a writer, I should have a better word than excited that I say over, and over, and over again, but it really is something that's really close to my heart and I truly am excited about it, and thank you for asking. So I'm happy to have the chance to talk about it whenever I can. Roy Barker:                        Yeah, yeah and that's very good, [00:04:30] because unlike myself, I'm more analytical and numbers focused, even though I love to write. I run into a lot of issues, so I think it's great that you're gonna be able to help and mentor people to be better writers. I myself, I will usually either think I have a great topic and a lot to say, and I get five sentences out and don't know where to go from there. Or, the other thing is, have a great topic and vere off, and end up [00:05:00] down the rabbit hole that doesn't have a lot to do with where I was going, so that I think a school to help people like me to be able to go through and focus, and know the steps that I need to take as a non-writer, to be able to get my message across, I think that'll be great, so I'm excited about that.                                              And like I said, at the end I'll let you give the websites and podcast where people can find you, but for now I want to kind of jump into, writing [00:05:30] as a sales and marketing tool, and some of the, start off I guess with the basics. Some of the types of content, I know that you've got the easy ones, the blogs and the articles, but what are some other types of content that you use or that you help your clients use, as a sales and marketing tool? Heather Deveaux:            Right, so that's a great question, and the thing that I would start off by saying is that, [00:06:00] I'm a writer but, content takes many different forms. So this podcast is an excellent example of how to do some sales and marketing around your business. It happens to be about sales and marketing but, this is a prime example of the kind of content that you can use to spread the word about your products and services. So the other great thing that is about podcasts, is that you can have a script or a transcript that goes along with it, which [00:06:30] becomes immediately valuable in a text form, which is a second type of content.                                              From that, you can use excerpts from your transcript and from your podcast, which you could use to promote on social media, which would be a third type of content. You can create graphics, which have quotes related to your podcast or your transcript about your podcast, which can be a fourth type of content, and we could just keep going down. There's rabbit holes we could crawl into all day [00:07:00] long here. But basically content itself is, just anything that you're putting out into the world, to promote your products and services. And although you tend to think that, and when I say you I mean everybody, although we tend to think that content is written, it is much more than that. And ironically, we're sort of moving in this direction of visual and audio, you know video is very popular right now. But content comes into play with that stuff when you're talking [00:07:30] about your SEO, your Meta Tags, your description, that sort of thing.                                              That all has to kind of come into play, and so the different types of content for sales and marketing are very vast. You know you've got your email marketing list that you would send out to people. These campaigns run anywhere from one email, and up to the most that I have seen yet is 100 emails. I recently had a client contact me and ask for 100 emails. Roy Barker:                        Wow. Heather Deveaux:            And that was ... yeah that was incredible. I [00:08:00] was like, "Okay!" That's amazing, I'll clear my calendar for a month I guess, but it's amazing how much content people want, and how much we have to share, and I think that, that's something that's important to point out, is that many people who own businesses struggle with how much content they should put out. Where are they gonna get this content, and often the content is simple a story about your day, a post about something that's going on, a quick [00:08:30] picture with some hashtags about something that you did during the day in your business. It could be a blog, it could be a podcast, it could be a video upload.                                              It could be anything, so there's really interesting stuff happening with content now, and as a writer, it's both exciting, and it's a little bit scary, because as the market moves away from writing, it becomes, my job becomes more difficult because I need [00:09:00] to find ways to keep injecting written content into that audio, into that video, into that image. And so that just adds one more element of challenge, but people still, they love to read a blog, they love to read an article, and at the end of the day, that's sort of the meat and the potatoes. It still remains, people still know they still need a blog. They still wanna put evergreen articles out there.                                              And one of the most interesting things [00:09:30] that's happening with content right now is, with the rise of digital currency, cryptocurrency, blockchain, very highly technical products, they're relying heavily on text content to spread their message. So they, these companies have 18, 20 page reports, which are called white papers, and these are like academic reports without the academia. So, you know you're in college [00:10:00] or university, and you write a report and you have to cite all of your references with footnotes and things like that, now these are giant documents with links to other URLs, and other articles, or other white papers. And so they read like a newspaper, they're very simple to read and understand, but they're chock full of gold mine content that is designed to market their digital products.                                              So, their currency, their cryptocurrency, their [00:10:30] digital coins, blockchain, platforms, things like that, and so I'm very interested right now in how a very technical heavy industry is relying on text to spread their message. And these companies are doing massive blogs, massive articles. They're always putting out written content. They have huge email marketing campaigns. These white papers are massive, and they're [00:11:00] doing a lot of in person content sharing as well. So these companies will go to pitch competitions, and they will go to investor summits, and they'll go to conferences and they'll talk to large groups of people, but that is also a form of content. So there's really, I could talk all day about it, so where content is, and where it's going, and how much there is. There's a lot. Roy Barker:                        Well, a couple points that you bring up, first off I was just gonna [00:11:30] touch on the video, that I read an article not long ago, that said that YouTube is basically the unmentioned search engine, and they said that it's actually probably the largest, if not maybe the second largest right behind Google. But the article was just making the point that we don't realize how many searches run through YouTube every day, which is one thing. But when we talk about content, [00:12:00] we kind of went at both spectrums about the shorter, personal messages, versus the longer, evergreen paper.                                              And I find myself falling into that trap a lot, that I feel like I need to have a very structured longer piece, and sometimes I forego posting because I don't embrace the shorter pieces, which are good and a lot of people [00:12:30] like that. And I think it's, I guess it's kind of finding your own way, but I think it's a good point to make that sometimes, or my opinion is, that sometimes we get too formalized and we try to have this structured piece of paper where, sometimes it's just that shorter, more personal clip about ourself or about our business, that's what attracts people's attention as well. Heather Deveaux:            It is certainly. [00:13:00] Right now that is very true, and I'm seeing a lot of people on social media. They're using social media as a way to ... it's almost like they're commercials. If you watch TV, I don't know if you have cable, but if you watch TV and you watch five minutes of a show and then a commercial comes on, and then years ago, it used to be that you'd have to look in the catalog, or you'd have to pick up the phone and call [00:13:30] a 1-800 number to buy that product. And now you're on the internet and you're looking for something, and then you see this commercial of sorts with some kind of advertisement, or somebody posted something about their business, and then you click on it and you end up there right away.                                              It's so instant, but what's interesting is that, it's such a disruption of thought as well, that we're, it's almost like your content has to be so cool and crisp that people need [00:14:00] to know exactly what it is they're clicking on, or you're gonna lose them. And so it's tricky because people will, you know people who post pictures of their food all day long, like this is what I'm eating, this is what I'm ... I get the information part of it. But, unless you're sharing a recipe or, you're sending them back to a website where they can get that recipe, or they can read a blog about what you ate today, [00:14:30] or what you did for exercise, or what movie you watched, unless there's some kind of followup to it, that little snippet of information could be lost in all of the masses and masses of information that are out there.                                              So I think what's happening is, people are really struggling with those shorter pieces, because they don't see how they can tie it back into the bigger pieces, and I struggle with this myself because, [00:15:00] I do a lot of blogging, I do a lot of podcasts. I like to read and write and apply my knowledge that way. But sometimes that stuff is so personal to me, that I struggle with, "Geez, what can I tell someone about this?" Without sounding like a fool, you know like this isn't gonna apply to you, this is only applying to me. And so I think that's where you'll see people jump on social media, and they wanna share a moment of their lives, but it has to be done, especially [00:15:30] for sales and marketing, it has to be done in a way that is genuine, and is authentic, and it speaks to your audience.                                              So if you're a social media marketer for example, people want to see your work. They want to see the kind of things that you're working on, and they wanna get to know you as a person. And that is done through those minutes and those moments of, "Hey, here I am at a co-working space, I'm working on this project. Send me an email if you're interested in working [00:16:00] with me on a similar project." So it's just about connecting those dots, and bringing them back to the rest of the content. And I sort of see that as now, I think, social media is the turkey dinner. It's here it is, very quick, all of that information. This is who I am, this is what I'm all about, and then you go back to the blog for dessert. So, it's because dessert is the best part, you know? So that turkey dinner is great, but [00:16:30] I'm exhausted from it. You get tired from that. The cost and consumption of the little snippets of information, sometimes you wanna just sit with a blog and consume it. You wanna just enjoy the apple pie, you know? Roy Barker:                        Right, and it has become a very noisy world out there. I'm very visual, so I enjoy the pictures and the videos, but one thing I've noticed, I use LinkedIn quite a bit, is that everybody seems to be doing it, and [00:17:00] now I've got to a point where I just generally scroll through, because it's not something that's really gaining my attention. Where a lot of times it's the written word, where you see what's written, and it catches your attention. Makes you wanna click and follow, whereas the video, sometimes you have to sit there and listen to them, for a little bit before you can decide if this is something that you really wanna consume the entire thing.                                              So, I feel like [00:17:30] even with videos, we still have to have some good text that's wrapped around it, to get to the point and get people's attention. Because, we're being pulled in so many directions, and like you said, the instant gratification. I'm the world's worst about, I'll be listening to a podcast and they have a guy that's just written a good book, and I have pulled over on the side of the interstate to whip out my Amazon app and order that book immediately, while [00:18:00] I'm thinking about it. So but there is a lot going on out there so being able grab that attention, and make people want to know more.                                              And that's the thing I think too, it's like I said earlier, it's kind of finding your direction, your audience, how do you connect to them, and I think we have to ... sometimes I get a little hung up in thinking that you have to [00:18:30] connect with the masses with this one message, and I'll get your opinion on that. I don't think that's necessarily true. I think if you have something authentic and of value to say, if you just can reach one or five people, then your mission will be accomplished because, they're obviously in need of whatever you're putting out there. Heather Deveaux:            Yeah, absolutely. And I agree with what you're saying. [00:19:00] The struggle is really, you want, no matter how many experts tell you that everybody is not your customer, you don't believe it. You say to yourself, there are seven billion people in the world, I could reach those seven billion people. I think that's just the fault of being an entrepreneur, is that you want to help as many people as you can, you want to impact as many people as you can, but at the end of the day, you're not. The fraction of the market that you're gonna get is [00:19:30] minuscule, compared to the size of the market. And so it becomes a matter of, if those four, five, six people, even if it's four, five, six hundred people, are interacting with your content on a regular basis, it's interesting to understand how that impacts them, and the fact that they keep coming back.                                              I always wonder, what is it about the blog, what is it about the podcast, what is it about the video? [00:20:00] Do you visit all three, do you visit all five, do you visit one? Are you only on social media, because everybody interacts with the stuff differently, and it's part of the reason why, for a while, everyone was like, "You need to have a blog." Then for a while, everyone was saying, "Oh, you need to be on video." Then for a while, everyone was saying, "No, no, no, now you need to have a podcast." And then there are people who are sort of doing all of it, but they're engaging different audiences at every point.                                              [00:20:30] But what's interesting is, how you go into LinkedIn, and I do this, this is why I'm saying it, 'cause it's proved very effective for me in promoting my freelance writing business. I'll go into LinkedIn, and I'll share my podcast, and then I'll share some YouTube videos. But then I'll share a blog, and then I'll share on Instagram, I'll share some pictures. And then I'll do [00:21:00] some snippets of my podcast in my Instagram story. So there's just breadcrumbs all over the internet, and I don't know a lot about social media marketing and analytics, so it's hard for me to understand the kind of impact that's having, except for the actual numbers I could see.                                              But what I do know is that, that is working to reach people who aren't on LinkedIn, people who don't listen to podcasts, are never [00:21:30] going to hear my voice. They're gonna read my blog, but they might never see my YouTube videos. They might never see me on Instagram, might never see me on Twitter, but it's all there if people want it. And that's where the different types of content really come into play. I just started doing Facebook Lives this week, which were very scary for me. I've never done anything like that before, but that's a completely different type of content, for a completely different audience again. [00:22:00] And what you sort of need to find out is, you kind of have to dabble in all of it.                                              And I used to read articles about how marketing experts would say, "You have to pick and choose, and you have to trial and error," and I would sort of roll my eyes at that and say, "No, no, no, just do Facebook, just do Twitter," and now I'm seeing a real bit uptake across different platforms, and I'm realizing that, that is true. It is true [00:22:30] that you need to touch many points, you need to have lots of different content, and you need to sort of publish a lot. And I have this habit of, I publish towards the end of the week because I'm preparing it all week, and then by the time Thursday and Friday rolls around, I'm ready to publish. But Monday, Tuesday, Wednesday I'm not publishing anything, so I'm losing all of that opportunity to reach my audience, who has come to recognize or expect [00:23:00] that I publish the end of the week, but I'm missing all of that opportunity the rest of the week to engage with them as well.                                              So there's a lot that goes into it. It's not just the type of content, how much content, how often and where at. You kind of have to have all of it. And that's where people get burnt out, and they just say, "Oh to heck with it. I'm gonna hire a marketer." Roy Barker:                        Yeah, because if you think about it, all the different things that we try to do, I mean you actually [00:23:30] write for clients to make a living, to bring money into your business. But you could probably spend 80 hours a week just marketing for yourself, never touching any client work, and it's a struggle to balance that, too. There's so many things out there, just like myself, that I want to do and I need to do, but there's just so many hours in the day, and I think that's where it gets back to what you were saying about, you [00:24:00] testing with your audiences to see where the ... it's not only engagement as far as likes, but where the true engagement where maybe you can have a dialog with somebody, or maybe even, them reach out to you to do some work, or ask you a few more questions, before they actually do.                                              But I think another thing we can touch on a little bit here will be the consistency, because I think what, [00:24:30] in the unfortunate world we live in with instant gratification, and I will say that I'm guilty of this as well is that, you know we put out a Facebook post or LinkedIn post, we put a Blog out there, put a podcast out there and then we set back and look and if we don't have 10000 visitors, or listeners, or likes or comments, we think well that's not working, and I don't [00:25:00] think that's the truth. I know this is more on the analytical side but I feel like that, sometimes you reach people but they don't necessarily reach out to engage with you.                                              Sometimes it may take three or four posts, or videos, or podcasts before, you know they will sign up for a newsletter, or reach out to you because they just don't have a need, or they're wanting more information, trying to [00:25:30] really see where you're coming from, which it takes a lot of consistency doing that over and over, whatever you choose to do, wherever you're having some success whether it's a podcast, releasing a Blog and then people become used to seeing more information, and I think they become more comfortable with you at some point. Heather Deveaux:            I think so too, and I think it's important to talk a little bit [00:26:00] about the expectations of your audience. That if people are coming to this podcast, and it's titled sales and marketing, that they want to hear about sales and marketing. And if what they're hearing about is not answering their questions, then that leaves them in a place of struggle, and then that sort of leaves them wondering, "Well what else is there?" And [00:26:30] I recently read a book that was about recognizing trigger events in sales opportunities, and you talk about you post something, and you might have to post this five or six times in different formats, or the same post all the time, you just post it, post it, post it. You run an ad for a week, whatever that looks like.                                              But I think it goes beyond, that people just don't need you yet, but you always have [00:27:00] to be present in some form because they will need you and if you're the first one in line when they recognize, "Oh my goodness, I need help with sales and marketing," and you're the top of mind, they're going to reach out to you. But as a business owner, it's also our responsibility to make sure that we're staying top-of-mind, so if you've got that email marketing list, then you should be using it, and there's a lot of business owners that I talk to [00:27:30] that say, they only do those first four or five emails, and then it's sort of trails off. And then they think, "Oh well those people know I'm here, they'll come find me. I've got them on my email list."                                              But if you are not engaging that email list, you're not constantly reminding them that you're there, then those are lost opportunities. And so when I get a call about I need a hundred emails, to me that says this guy is going for a full- [00:28:00] on engagement, like he wants a year's worth of emails to keep his clients, to keep his audience engaged. He wants to stay top of mind, he wants to remind them of all the great things that his company's offering, and he's doing it in a way that creates the least resistance. Email's very easy, it's very actionable, there's many touch points in an email that you can gain someone's attention and get them to take an action. And so I think [00:28:30] that, that's really interesting that we sort of focus on, we need to put out content, we need to put out content, but it needs to be content that is, there has to be language that speaks to your audience. It has to be actionable, it has to be all the time.                                              Like consistency? You're right, it needs to be super consistent, and consistency is, it's important to point out, that doesn't mean every single day. It might just be every [00:29:00] Wednesday afternoon, but if your clients and your audience know that every Wednesday afternoon, you're posting a podcast, then they can rely on that. If you're posting every day at two o'clock, then they can rely on that. And it's that consistency. Consistency doesn't have to be in your fact, all the time, but it has to be that you're there enough to become top of mind.                                              So, the idea behind a trigger event is that, as a business owner you recognize in [00:29:30] somebody's business, "Hey you've just had a change in a position," or, "Hey you've just lost a customer," or, "You've just gotten a new customer." You sort of come back top of mind and say, "Has this happened in your business?" For example, if for sales and marketing, "Hey, have you lost any accounts recently, here are three things you can do to find a new account." So just speaking to the problems that they might have, always offering helpful information, and being consistent is really [00:30:00] important. Roy Barker:                        Right, right, and you can look at it with expert advice. There may five experts that are all really good in their field and, I myself, maybe I don't choose expert number five because I really haven't, I don't not choose him because I haven't seen anything, but like you're saying, if expert number three is emailing and posting, and then I wake up today [00:30:30] I'm like, "Oh gosh, I really need this service." Well number three is on my mind because I've just seen his post, or his content recently, and so I think that, that it gets back to sometimes we don't not choose somebody because we don't think they're good, we just don't pick them because we haven't heard from them or haven't seen anything lately, and so they're not at the forefront of our mind.                                              And kind [00:31:00] of touching on this a little bit, another statistic that I read the other day was saying that, we've kind of come to a flip point with content that, used to everybody believed that you had to, that volume was the best. And you could sacrifice a little bit of quality in order to have a high volume of just blowing stuff out, and I think the tables have turned. I'll get your opinion on this. That now, basically it [00:31:30] pays off more to really work on the quality of the content, and then promote it, and they're saying spend probably 20% of your time on the content itself and getting it right. But then you want to spend 80% of your time actually promoting it across all channels, different ways, like you said.                                              It could be a video clip, it could be snippets through a LinkedIn [00:32:00] post, and if you really stop and think about LinkedIn and Facebook, and the algorithms that they run nowadays, and depending upon how many connections you have, if you've got a thousand connections and you've got a hundred of those people that are constantly posting, if you put something on your, if something pops up on your wall, it's not gonna live there very long before it kind of rolls off [00:32:30] and rolls out. So if I don't log into my account, just at the right time to see what you just posted, I may miss it. Not because it's not there, not because it wasn't good, not because I don't like you or look for you, but just because of the opportunity at that particular time. Heather Deveaux:            It's very true, and recently I posted something on my Instagram account, and then couldn't find it. Like it had disappeared [00:33:00] in the feed, and that has happened to me on LinkedIn as well, where I posted something and it's there, and then the next time I go on it's not there. I don't know if the internet eats it or what happens to it, but you're right there's just so much activity that, it's almost like sometimes what I'll do is I'll go in and I'll edit that post, and then it will show up again. And like I said, I don't claim to know a whole lot about social media. I can write content for days [00:33:30] but, when it comes to analytics and how the algorithms work, sometimes I just think that someone is sitting in a corner watching us on TV, laughing at us trying to figure out how this stuff out, because it's just, it's exhausting. When you post something and then you lose it, like it's your post, you know? Roy Barker:                        Right. Heather Deveaux:            And the internet just eats it off. And so, I said this to people before, but I've recently read that you need to be posting on [00:34:00] social media, in some cases, 30 or 40 times a day, and that just boggles my mind, because they don't think people have jobs? Where are they getting the time to post on social media 30 or 40 times a day, and of course, that's automation, and automation is tricky, because the whole point of content these days, getting back to your comment about quality versus quantity, [00:34:30] you can achieve quantity easily. You can pay for it, very simply. You can pay someone to do it, you can buy likes on the internet, you can buy followers, you can buy templates, you can post them, you can schedule them. All of that, money can buy all of that.                                              But, quality is something, it's very personal to a business. And one of the things that I do with my clients is, I really try hard to capture their voice, [00:35:00] because it's no good if it's my voice. And if they're posting things about their business, and sales and marketing for example, if they wanna talk about sales and marketing, it has to come from them. So one of the things that I do with people, is they'll often send me a draft, and I'll clean it up for them, and I'll send it back to them. But when they ask me to write from scratch, I have to spend a great deal of time with them on the phone, or via email, to make sure that the message is clear, because [00:35:30] if it's my voice, then I'm selling them. But I'm not selling them, my client is selling them.                                              So your quality comes from a place of authenticity, and that's why engagement is so important, because your engagement shows your audience who you are. And if you're relying on automation, you know automation can just destroy your business if you're not doing it in a way that keeps people coming back. If they're just seeing it and moving on, does that count as [00:36:00] engagement? So like if they have two or three comments on a post, or two or three comments on a blog post to say, "Hey, thanks for sharing your thoughts on this, this is really helpful to me. I'm gonna implement this in my business," that's quality. And the two are very different, and it's hard to achieve quantity and quality. And the way that- Roy Barker:                        And we also have to discern between [00:36:30] vanity and true engagement, because sometimes we can, in my opinion, we can have a shallower post and people may like it, that doesn't mean that they called you and want to do business. Where if you take the time to write a quality, in depth piece, where you might lead them down the path of what the root of the problem you're trying to solve for them is, then they are much more likely [00:37:00] to engage, either through an email or a phone call, to want to learn more about how you can help them specifically, that's in my opinion. Heather Deveaux:            Oh, I agree 100%, absolutely. And you know there's a dark place on the internet where it is about vanity, and people, that's actually their job. They get paid to be seen, and they get paid to promote, and they get paid to pose. But for the rest of us who are just trying to build our businesses, and [00:37:30] to share our knowledge with the world, those, you know we have a few comments. We don't have hundreds of comments, but we have a few comments. Those few comments, they mean more than a thousand likes ever could, because it means you've talked to someone in a way, and it means that they stopped, like you said, they stopped, they've taken the time to write to you, and that is the thing that a lot of people overlook, is they see all these comments and if they're not engaging back with the comments, that is a lost opportunity.                                              [00:38:00] And in your posting, one of the things I see people do very frequently is, they'll invite a conversation. And they'll post something, and this is becoming very popular, they'll do polls, or they'll have a quiz, or they'll do would you ever, or just questions like that, and it really does drive engagement. And it just let's you know that, yes people are listening. People are paying attention, they're tuning in. [00:38:30] They care about what you're talking about, but it's hard to do that with automation. Those things have to come from a real person, because you can't just put a poll out, and then never go back and look at the results, you know? Roy Barker:                        Right, exactly. Heather Deveaux:            So it requires a lot of personal time, professional time, and the human element of it has to be present, and that's where the quality comes from. Roy Barker:                        Yeah and we can talk about that in the aspect of sales, [00:39:00] that followup is huge in sales, that it's not very likely I'm gonna reach out to you or you reach out to me, we're gonna have a conversation, and I'm gonna sell you on the initial call, or email, or however we connected. But if you have some thoughtful followup, that's where you generally close most of your business, and I think we can say that's true in marketing, and in content, is that there is some articles I see that, they get [00:39:30] a lot of comments, but nobody ever reaches back out to try to continue that conversation, and I feel like those are missed opportunities. Heather Deveaux:            Yeah I think so too, and like I said earlier, it is the business owner's job to always maintain top of mind status, and you should never take for granted that, "Look I flipped this out there in the world, people know it's there." People forget all the time. We're so busy, you know like you said, [00:40:00] you pull over on the side of the road to order a book. Do you turn the podcast back on, or do you hit the radio button and you go about your day? We're just in the moment creatures, and if you're not doing your part as a business owner, to keep that sales and marketing line open all the time, then it's unfortunate because there's a lot of opportunity on the internet and off the internet, to engage with content, and to engage with your audience, and to engage with your clients.                                              [00:40:30] I think we're just all trying to figure it out, like the more you do it, the more comfortable you become with it, and the more authentic it will be, and then I think it just happens. I think your business grows organically, if you're being you, you're being true to your business, you're sharing in a genuine way, you're being helpful, and content does that. It builds that trust, it builds that authority, and it lets people know that, when was the last time you visited a website and did you say [00:41:00] to yourself, "Is this still a business?" Has that happened to you recently? You go on a website and it could be from 2003 and you have no idea if this is still an operational business. Roy Barker:                        Exactly. Exactly, and that's one thing that I've heard is that, and it doesn't have to be daily. In some instances, I don't think it has to be weekly, but I do feel like that you've got to have this message that changed, because that's exactly what I will do. I will look at a blog and [00:41:30] it's dated 2003, and that makes you wonder, are they even is business? Was that the last thought that they have, they're not keeping up or innovating. It just makes you wonder about what's going on, and sometimes it can make you wonder about the followup that, what kind of job will they do for you if you do hire them? Are they gonna focus all their energy on making sure that you're a client, and then they tail off and, [00:42:00] that's the kind of service that you get because there is no follow through.                                              So it can raise a lot of questions, and I guess another, something else I wouldn't wanna talk about, is there seems to be two distinct divides in the theory of content. There are some of the older, and they are probably older in age as well from back in the pre-internet days, that feel that everything that [00:42:30] is written should be very technical. It should be very sales oriented, and it should just be basically an advertisement, sell, sell, sell, consistently. I take a little bit different approach, but I wanna kind of get you to talk about the types of content, and we don't wanna get personal, like I was driving in this morning, had a big fight with the wife on the phone, [00:43:00] and ran into a car.                                              I mean I know that is not the kind of personal details that we want to put out there, but in my opinion we have to have a good mix of the sale, what we do, what our product is, I would love to help you, reach out to me, versus, in my day, this is what, maybe this is an interesting thing that happened to my day. Maybe I like sailing or maybe [00:43:30] I love dogs, so I may have some posts about that. Then the other thing is, also promoting others, like if I read a good podcast, or listen to a good podcast, there are times that I will go out, find their links, and promote it. Because I want other people that may be listening to me, [00:44:00] to have the opportunity to listen to this other expert, depending on what subject it is. You know it doesn't really matter, but if it's good I will spread it.                                              So I guess where I try to find a happy medium is, some self promotion versus, some personal based details, versus promoting others. And then also having other experts, just like yourself. I mean I could have gotten on this podcast, or written a blog and [00:44:30] droned on and on, just about my thoughts and theories behind sales, which they may or may not be good. They may or may not be right for everybody, so also having experts either come on, or write, or highlighting experts information in your posts, so. I know that was a long, drawn out question, but those are just some of the examples of ways that we can put content out there. What are your [00:45:00] thoughts on that? Heather Deveaux:            Yeah I agree with you about the personal side of it versus the professional side, in that you sort of have to sprinkle it in a little bit everywhere, and I think that's where authenticity comes into play. And if you're really passionate about what you're doing and you really believe in it, and you've got a good background in it, and you can call to top of mind something that will help somebody just by talking to them, and you come from a place of helpfulness, [00:45:30] then I think that personality and your personal life will start to come through. You wanna share little bits about yourself and what you're doing, but also it's always from the perspective of, "Listen, I'm a business person, you're a business person," or, "You're someone I can help, I'm just like you. I'm a regular person, here's how I can help you. This is all I'm offering, it's just help."                                              And when you come from a place of helpfulness, [00:46:00] people relax. People, the idea of being sold to, is still such a bad taste in people's mouths that, when you're just talking to them, you're like, "Hey, I have this idea, I have this product, I have this solution," they settle down a little bit and they relax into the conversation. And so, you can strike that balance, and this is where I think social media comes into a great play to help people build their businesses that way, is that the trends now is [00:46:30] to show, you sprinkle in that little bit of personal side. So that's where things like Instagram and Facebook come into play, because they're very accessible, they're very recognizable to people, and the barrier to entry is very low. Anybody and everybody can be on the internet.                                              Whereas if you're doing something more technical, like if you're publishing a blog, or if you're publishing a white paper that is for a specific audiences, and maybe that is where you're doing your selling, you're doing your call to action. You're looking for engagement [00:47:00] in a very specific way, but there's no reason why you can't say to people, "I hope you have a great weekend," at the end of your blog post. And that, it's just personal enough that you're like, "I know this read like it was a painful technical piece, but I'm a person, I'm writing it, and I care about the people reading it, so I hope you have a great weekend." And I think that the more you share [00:47:30] of yourself, whether that's a video of yourself, or it's a live Facebook, or it's a blog, or whatever, the more you share of yourself, the more people realize that you're not just some salesperson.                                              And I bought a car two years ago, and the gentleman who sold me the car calls me every quarter. Every three months he picks up the phone, and he calls me, and he asks me how do I like my car. [00:48:00] Am I having any problems with it, is there anything he can do, please stop in and see me next time I'm having an oil change. And that's the conversation he has with me, every three months. I've been driving a long time and I've never had a car salesman or a woman call me ever again, after I bought the car. And this guy just calls. He calls at Christmas, he calls at Easter, and he just calls to say, "Hey, I really appreciate that you bought this car from me two years ago, I hope things are going [00:48:30] well," and what he means is, "I hope you'll think of me the next time you buy a car," and you better believe, I'm gonna think of this guy when I go to buy a car. Because he's doing it right. He's doing it exactly right. Roy Barker:                        Or even more importantly, referrals. Because how cheap is that? How cheap of an advertisement or marketing for him, is that phone call to you, and me and you are having a conversation. I tell you, "Well my car just died," and you're like, "Oh my gosh, I could put you on to [00:49:00] this guy." So, to me referrals are the very best source, and I think this is another parallel sales and marketing is that, in sales the general theory is that, while you get a product for your money, you generally buy the salesperson or sales entity, in which you're purchasing this because you have trust in them, you [00:49:30] like them. And it's the same for me in the marketing side, in that I tend to read more and listen more to more podcasts of people who I like, and feel somewhat of a connection.                                              Like you said earlier, I feel like they're a normal person. So people that, if you compliment them or their story and they take the time to respond to you, to me that means a lot. It means [00:50:00] they really care, they're not just putting stuff out there, hoping that they get somebody to call them, just to make a sale and be done, and move on. Is that they're really invested in this process, they want to build a relationship, get to know you, and then help you solve the problem. Because that's the other thing too, whatever we're marketing, whatever we're writing about, is not gonna solve everybody's problem. We have to actually ask a lot of lead in and followup questions to [00:50:30] determine, is this gonna be a right fit, which all starts with this conversation and engagement. Heather Deveaux:            Absolutely, and you're right about the relationship side of things. My experience is that, when I work with clients, the writing is such a small part, and it's ironic because that's what people pay me to do, but there's so much lead up to that, and there's so much engagement of, "How can I help?" And that is what really [00:51:00] goes the distance, is that people remember that you're there, whether they wanna talk about the weather, or whether they wanna talk about their next marketing piece, it's knowing that they've got someone on their side.                                              So I go back to my car salesman, I know if my car doesn't start tomorrow, I can call him and he's gonna have my back. And that's all people want, is they want to know that you're not just trying to make a buck, and that's where education, inspiration, [00:51:30] information, and relevance comes into content. And that's, tying it into sales and marketing, it's all about solutions. And I say solutions because, people aren't even talking about the word problems anymore. People have moved away from, "We're not here to solve your problems, like we have solutions. We're starting with the solution." And it's such an interesting shift, because for a long time, business was about, " [00:52:00] You've got a problem, let us help." Now it's about, "We just wanna help."                                              Whatever you got, if we're sales and marketing people, but you need some help with social media, if we can't do it, we're gonna connect you to someone who can help you with social media, because people come from a place of helpfulness. And I find that the more you offer to do for people, the more you get back in return, ten fold. And whether that you offer to write some content, or you offer to have a conversation [00:52:30] with someone about their social media, or you wanna coach them on marketing, if it comes from a place of, "Look, we've spent an hour talking about this, let me just try and help you," then people are more open to that. And when they get the sense that you're going to look after them, as a sales and marketing expert, I think that's all you really need.                                              People need to feel like they can trust you. They want to know that you're in your corner. That this is not something [00:53:00] that they know enough about themselves, or they're not comfortable with in doing themselves, and they're paying, first and foremost for the trust, that they can trust you. And that, I think that's really important, and it all comes back into, that's your content piece, that's your sales piece, that's your marketing piece. That all stems from a place of being genuine, being authentic, and being helpful. Roy Barker:                        Right, right, and it's so important that, [00:53:30] I guess we take that helpfulness route, that we sometimes even, as a salesperson, saying no is actually the way to build a relationship, and to further that into actually getting a sale later, instead of trying to take on a project or a task that you don't feel that you're equipped to do, or that's not in your expertise. [00:54:00] I think there's a lot of respect from a client, or a potential client, when you say, "You know I would love to do that, but just not what my expertise is in, but I've got five referrals here that I can help you find the right person." I think that goes a long way. Heather Deveaux:            For sure, it does, because it builds a level of trust they you're not taking them for a ride. And this recently happened to me. I had a client that wanted some graphic design word done, with the content that I was writing, [00:54:30] and I laughed and said, "Do you just mean make the words bigger and more colorful?" You don't wanna pay me any amount of money to do graphic design. I don't even pretend to know anything about it. I could write words for you all day long, but don't make me put pictures in this content. Roy Barker:                        Oh my God, it's funny you say that, because I've had that experience before. Somebody says, "I'm gonna make you a really nice graphic to go with this," and [00:55:00] it's like five letters that are bolded or maybe in a different color. Heather Deveaux:            Yeah, did I make that? It might have been me. Roy Barker:                        No, no, well Heather- Heather Deveaux:            Yeah, but it's true, and it's important to say to somebody, "Look, that's not my wheelhouse." And you've gotta, we've all gotta arsenal of people we can call on to say, look, I'm gonna refer you to Joe, or Bob, or whatever, and he's gonna look after you. And then they remember that [00:55:30] you did that, and that is important. Roy Barker:                        Right, right. Well Heather, I've taken a lot of your time today. I certainly do appreciate all the great information. The other thing I, we don't really have time to get in today, but I do want to have you back again. Because as we talk a lot about all these different channels, the different messages, long messages, short messages, curating others, putting information out there, having guests, [00:56:00] the other topic that comes up I think will be a next transition into, is creating some kind of a calendar, or a schedule ahead of time, so you know what you wanna do, and kind of can see these gaps that may or may not be, need to be filled in.                                               So, what I'd like to do when we get through talking here, we can set up a time to, talk about the scheduling part and the follow through to try to help people, [00:56:30] because it can be daunting. I mean just sitting here thinking about, I've got a podcast to record, I've got to post it, I've got a blog I wanna put out, I've got 12 Facebook posts, and then sometimes, you can just get to a point, like you said, it's just easier to go have a beer and not have to worry about this.                                              Anyway, what I'd like to do is invite you back. We can talk about the scheduling and the follow through, and how we can make all that happen. Heather Deveaux:            Sounds [00:57:00] great. Roy Barker:                        So if you don't mind, go ahead and tell everybody about how they can reach out and get ahold of you. Heather Deveaux:            Sure, so the easiest way to reach me is through my website, and that's triple w.heatherdeveaux.com. And it's H-E-A-T-H-E-R-D-E-V-E-A-U-X.com. And if people want to learn more about my workshops, they can check out the freelancewritingtool.com. Roy Barker:                        Okay, [00:57:30] well again, we wanna thank Heather for being a great guest, always providing great information for us. Also, I wanna thank you for being a listener of the Senior Living Sales and Marketing Podcast. Don't forget to go to iTunes, Google Play, or Stitcher, download, rate, and also share with your friends. We'd like to get this out to as many listeners as possible. You can also find us at www.seniorlivingsalesandmarketing. Sign [00:58:00] up for our newsletter. That way we can notify you whenever a new podcast come out. Again, my name is Roy Barker. If you'd like to find out more about me and the advisory consulting services for the senior living industry that I provide, you can reach me at roy@roybarker.com. Thanks a lot and have a great afternoon.  

Roy Barker speaks with Ken Tucker about reputation management and local search engine optimization SEO. Ken is the founder of Changescape Web and specializes in search engine optimization, website design, reputation management, social media marketing, lead generation, and marketing automation.  Ken is a StoryBrand Certified Guide, a Master Duct Tape Marketing Certified Consultant, an Inbound Marketing Certified Professional (since 2010), and an SEO for Growth Consultant (stlouis.seoforgrowth.com). Ken is the author of Social Media Marketing for Restaurants and co-author of Reputation Management (Marketing Guides for Small Businesses). Ken created and taught one of the first college credit Social Media Marketing classes in the US at St. Charles Community College. He has taught a course on Content Management Systems. He serves as Co-Chair of the St. Charles County Chambers of Commerce Technology Committee. www.changescapeweb.com stlouis.seoforgrowth.com coloradosprings.seoforgrowth.com https://changescapeweb.com/online-reputation-management/ Also, visit Ken’s Amazon page: https://www.amazon.com/Ken-Tucker/e/B06XT3FDG5/ Ken's recommended reading is Building a Story Brand: Clarify Your Message So Customers Will Listen Amazon Link: https://www.amazon.com/Building-StoryBrand-Clarify-Message-Customers/dp/0718033329/ref=sr_1_1?ie=UTF8&qid=1523237552&sr=8-1&keywords=the+story+brand Below is a complete transcript.    Roy Barker:         Hello, everyone. This is Roy Barker with episode three of the Senior Living Sales and Marketing Podcast. Today, we are fortunate enough to have Ken Tucker, the Founder of Changescape Web, which specializes in search engine optimization, website design, reputation management, social media marketing, lead generation and marketing automation. Ken is a story brand [00:00:30] certified guide, a master duct tape marketing certified consultant, and an inbound marketing certified professional and an SEO for growth consultant. Ken is the author of Social Media Marketing for Restaurants and co-author of Reputation Management. Ken created and taught one of the first college credit social media marketing classes in the U.S. at St. Charles Community College. He has taught a course on [00:01:00] Content Management Systems and serves as a co-chair of the St. Charles County Chamber of Commerce Technology Committee.                               Ken, welcome to the show. Ken Tucker:        Thanks, Roy. I'm glad to be here. Roy Barker:         Appreciate you taking time out of your day. There's so many great subjects that you're an expert in I would love to talk about. I think we're probably gonna have to end up having you come back again to address some of these, 'cause the two that have been on my mind this last [00:01:30] week, that I really think that you can speak to, are going to be the reputation management portion and the local search engine optimization. Of course, as you know, in the senior living industry, reputation is everything because we take care of people's loved ones, and so somebody getting a bad review or bad word of mouth going around can be very detrimental to the stream of prospects coming in. Then [00:02:00] also, some of our markets are getting more and more crowded and they're getting more and more noisy. So, making sure that we can tune in on the local search engine optimization is gonna be key to growing occupancies for our industry going forward. So having said all that- Ken Tucker:        Yeah, absolutely. Roy Barker:         Having said all that, let's start out with the reputation management piece. We talked a little before the show, and I guess [00:02:30] I see this as becoming more critical that, back in the olden days of the internet when reviews were created and all these different services out there like Yelp, that had reviews, it seemed that my opinion was to help the next consumer, whether I liked it or not, maybe talk about the good points, the bad points. But if I went out and had a one off bad experience at a place, I probably wouldn't take the time [00:03:00] to come home and write them a really bad review. But I feel like as we've progressed, that reviews have become a lot more punitive, and maybe I was having a bad day, maybe the company that I was at, whether it's a service or a product, maybe they were having a bad day. We just didn't gel, and so now I rush home to write a bad review. Or even worse, I've heard cases of businesses [00:03:30] that have actually been held hostage by customers saying, "If I don't get more than what we bargained for, then I'm gonna leave you a bad review." And some businesses are so dependent upon these that they end up having to give in and meet their needs to get a good review, or at least not get a bad review.                               So, kind of what are you seeing out there and what is your take on that? Ken Tucker:        Well, yeah, I mean everything you mentioned is certainly [00:04:00] as possibility. And it's a real shame, you know, that people are being very punitive about things. Look, everybody's gonna have a bad experience from time to time. You know, and everybody's gonna deliver less than stellar service from time to time, it's the reality of things. I think that, you know, one of the important things that we see is, first of all you've got to be monitoring the reviews that are coming in about your business. If there are no reviews about your business, [00:04:30] that's a strong indicator as well because you're allowing somebody to fill in the void with what they think their perception is. And the reality is, if there are no reviews and your competitors have strong reviews, they're gonna assume that nobody cares enough about your business to write a review about your business. So, we strongly recommend businesses take control over their own reputation management, and doing that through what we call building [00:05:00] a review funnel.                               So a review funnel is certainly gonna give you monitoring capability to see what people are saying, but it's gonna give you a place to drive people to, to write a review and also have the ability, that you know, if somebody comes in and like you said yesterday, they could have been one of your greatest champions and today they had a bad day or a bad experience or something happened with the care that, you know, is maybe more complex [00:05:30] that you need to have a conversation with them but they immediately ... Look, it's emotional, right? So they feel like they need to go out and do something. Roy Barker:         Right. Ken Tucker:        So, when they go to this review page, if they give you three, or the way we set it up frequently is on a five-star rating system, if they give you three stars or less, they actually are gonna get a popup window that comes up and it's actually a request for feedback to say, "We're sorry you didn't have a great experience, what [00:06:00] can we do to help?" And that's gonna be an email that's gonna be sent to the business so that they can address that concern. They're not gonna be taken to a review property, such as Yelp or your Google My Business page or Facebook.                               If they give you a four or five star rating, then it's going to take them to those review sites that you've deemed are important for your business, for people to go write reviews and they can be healthcare specific or they could be general directories. [00:06:30] And then people can go through ... But you already have a pretty good idea, I kinda refer to it as a review gate, where somebody is gonna click on, you know, that based on the number of stars they're gonna give you, they're gonna be taken to a popup that then has, okay here's my Google link, here's my Facebook link, here's my Yelp link, here's my Healthgrader's link or whatever's appropriate, and then they can go from there. That way [00:07:00] you're kind of intercepting those experiences where people need to vent before they're actually gonna go out there and write a review.                               Now, there's absolutely nothing you can do if people go directly to your Google My Business page or your Yelp page and they go write that review. In that case, but if you do take control over the process and you drive people to this review page, you're gonna have a little bit more [00:07:30] control. Roy Barker:         Okay. Ken Tucker:        So, that's one thing. Roy Barker:         Okay. Ken Tucker:        I guess the other thing is, you know, when somebody does go out there and write a less than stellar review about your business, we always recommend that you respond to those reviews, but be really careful about that. Actually, when you look at ... You know, what Google is wanting to see right now, is it wants to see response to every single [00:08:00] review that's out there, whether it's positive or negative. If it's negative, what we recommend a business do is they go out and they say, again, "We're sorry you didn't have a great situation, your feedback is important to us, let's talk about this." And then take it offline and give them either a customer service phone number or a customer service email address, and then take the rest of that conversation offline. Roy Barker:         Okay. Ken Tucker:        When you do [00:08:30] that, you might have the ability to talk things through, you're not gonna be in this nasty back and forth situation where everybody's gonna see everything going back and forth online. Some of that may happen, right? But take it offline. And then some of those customers might be willing to go back in, if you explain the situation, if you address their concerns, and maybe they're gonna change their three-star rating into a five-star rating. And maybe they're even gonna say, "I was really frustrated at first, but these guys worked [00:09:00] with me, they helped me understand the situation. They took care of my needs and my family's needs and all's good." Roy Barker:         Right. Ken Tucker:        So you can turn a less than stellar situation into actually a positive customer experience. Roy Barker:         Yeah, 'cause I think that's- Ken Tucker:        And customer service opportunity. Roy Barker:         I think a lot of times that, I think you hit on a point, a lot of times they just want to be heard, and if I have a bad experience and while I'm at the store or restaurant, if I try to address the [00:09:30] manager and I don't feel like that they were paying attention or that they really cared what I was saying, then you know, I think that's when people go home frustrated and really all they wanna be is heard. If they could be heard and addressed, then that goes, to me, that goes a very long way in solving the issue. Ken Tucker:        Yeah, yeah. Roy Barker:         But as far as on a company website, you have a lot of control over seeing reviews that people write and [00:10:00] that message and being able to address them easy. I guess the tricky part to this is there are so many other places that people can go say something derogatory about you or your business, is there a compilation where you can find all of these at once? Do you just google your business name and hope that it comes up? Or are there like a registry of review sites that you can look at to know where to go [00:10:30] exactly look for this? Ken Tucker:        Yeah, there are a couple of things. So first of all, if you just let reviews happen, they are going to skew toward the negative. It's just human nature, when we have a bad experience, we feel like we've gotta go on a mission and protect other people, right? So, and it seems like it motivates us more. Study after study after study shows that if you just let your consumers or your customers [00:11:00] write reviews as they are having their experiences, they're gonna skew to the negative. So that's another reason why we really recommend the business take control over their reviews and go out and ask happy, satisfied customers to go write reviews. They'll write a review for you but you need to ask them and you need to develop a process and a system to make it super easy for that to happen. Roy Barker:         Right. Ken Tucker:        So that's certainly one component. There are some management tools that are out there that will allow you to monitor [00:11:30] what people are saying about your business online. For one, I would recommend setting up a Twitter monitoring system using a tool like HootSuite for @ mentions or conversations about, either by brand name or by your business name or even important caretaker's names. You could do that in a tool like HootSuite very effectively, [00:12:00] and monitor Twitter conversations. Roy Barker:         Okay. Ken Tucker:        But in terms of specific reviews, there are review monitoring systems that are out there as well, and some of those are gonna monitor all review systems that you want to sign up for. In other cases, and this is kind of where reputation kind of merges into a little bit more local SEO flavor. [00:12:30] There are all these directories that your business gets listed on and some of these directories also allow people to write a review.                               As an example, Citysearch is a directory that your business may be listed on, even though you never actually go out there and create it, Citysearch is gonna build a listing of all of the local businesses that it can find through whatever algorithm it's pulling from, whether it's pulling from the Secretary of State office, which in Missouri where I'm based, [00:13:00] that's where businesses are listed when we create our companies and we establish our businesses, the Missouri Secretary of State's office lists us there. City Search might pull from there, it might pull from Google or Bing search results, it might pull from other directory systems that are out there. So, it's gonna have a record of your business and if somebody does a Google search and they find your name, they might find the Citysearch listing and that's where they may go write that review. [00:13:30] So, if you have a directory management system in place, then it is going to notify you every time somebody goes and writes a review on any of these general directories that are out there like a Citysearch. Roy Barker:         Okay. Ken Tucker:        Now, if you're in the healthcare specific industry, there are healthcare add ons that you can buy that will monitor the reviews that people are doing on the healthcare specific directories. Also, there are just [00:14:00] review monitoring tools specifically that will look for those as well. Roy Barker:         Okay. Yeah, and it kinda goes back to the old adage, and this has been many years ago, but the saying used to be that a happy customer told one of their friends, where a dissatisfied customer told eight of their friends. Ken Tucker:        Yeah. Roy Barker:         I don't know if that still holds true with those numbers, but it's typically right. It's harder to get ... Happy customers feel like that they were supposed to be happy and [00:14:30] so that's really, unless they have an over the top experience, they don't really reach out and try to put that message out there. Where if you have a bad experience, it seems like nowadays, everybody wants to let everybody know that. Ken Tucker:        That's correct. But if you ask people, who you know are happy customers, and you make it really easy for them, you give them a review link and say, "Here, go to this place and write a review for me." You tell them what the process is gonna be like, they [00:15:00] are more than happy, most of the time to go and do that. Now, there are certain industries where people are gonna be less willing to do so, and you know, I mean, if you're a Certified Financial Planner, obviously, by regulation, you can't even ask people to go do that. Roy Barker:         Oh, okay. Ken Tucker:        But most businesses can, and they really need to because online reviews right now, in combination with the quality and consistency of the way the business is listed on [00:15:30] these online directories, is the number one factor for a local search. Roy Barker:         Okay. Ken Tucker:        Especially online reviews though. And so, when you look at online reviews, there are a couple of different things that are really important to keep in mind. One is, the overall, really probably three things. Number one is, what is your composite rating? That's certainly gonna be a factor. So if you had 10 reviews, what is your overall [00:16:00] composite rating score? Could be 3.8 out of a five-star rating. Or it could be a five out of a five-star rating or whatever. So that composite review score's important. The total number of reviews on particular review sites is important. So if you have five reviews and your competitor has 25 reviews on a particular review site, that's maybe gonna tip the scale for your competitor instead of yourself. Then [00:16:30] the third thing is what we refer to as review velocity. This is where you're getting a constant stream of people writing reviews about your business. It may be great. Maybe two years ago you went out and you got 15 reviews on Yelp or your Google My Business page. Those are typically the two sites that are going to show in local search results most prominently. But you haven't done anything since. Google [00:17:00] is gonna see there's a point of diminishing returns if you're not continually getting that stream of reviews. So that's another reason why it's really important to develop a system of going out there and asking consistently for high quality reviews. Roy Barker:         Okay. Ken Tucker:        You want to keep those reviews coming in. When you do that, especially ... You know, the number one review site in my mind, bar none, for a local business, where if you're delivering care in a local market, is to create a Google My Business. So if you haven't done that [00:17:30] already, go to google.com/business and create that and claim your Google My Business page. That is absolutely paramount. Then, once that page has been created and you claimed and you're managing that page, then you want to start to drive people to go write reviews to your Google My Business page. Now, this is the page that's gonna show up on the Google Map result. So if somebody were to type in Senior Care, Chesterfield, Missouri. You're gonna get a Google Map [00:18:00] result nine times out of 10 when you type in that geographic location in combination of a product or solution or a service that you're looking for. Being able to show up on that Google Map result, they're typically showing three results of businesses. That is the most important real estate that any local business can probably be listed on. So online reviews on [00:18:30] your Google My Business page are the most important thing to be able to make that happen. Roy Barker:         Okay, great. You were talking about when we were proactive and we can send our customer or our prospect a link. Then once we get it and we can see that it's a four or five, then we have the ability to, I guess push that out to the Yelps and the Google My Business to help be a little preemptive, is that correct? Ken Tucker:        [00:19:00] Well, it doesn't work quite that way. What happens is you can send people to a page, either on your website or a third party page, there are pros and cons for both. But you can send them to that page, a review page, and they fill out the number of stars. You can actually set that page to have a stream of reviews that have been written and you can set the threshold to say I only want to stream four or five-star reviews back on to this page, and then people can click [00:19:30] on the star rating and if it's three stars or less, they're gonna be asked to provide feedback that's gonna be emailed to somebody in the business so that they can respond to that. If it's four or five stars, they're gonna be presented with which review sites you want them to go write the review for. Roy Barker:         Oh, okay, okay. Ken Tucker:        There's no system, and honestly, Google and Yelp and all of these different review sites, they want users to be logged in. So, [00:20:00] if your customers don't have Yelp accounts typically, I wouldn't drive them to Yelp, and I wouldn't drive them to Yelp anyway because Yelp wants people to do it in a very organic way. Yelp is the one directory system where you just kind of have to let reviews happen. You better be monitoring your Yelp reviews for sure. But you really can't take control over the Yelp process because Yelp actually will penalize you for doing that. Roy Barker:         Okay. Ken Tucker:        [00:20:30] But most of the other directory systems that I'm aware of, in fact all of them, you have the ability to control and drive people to go write reviews. And Google is absolutely king, so that's where I would send people first. But they're gonna have to log in with a Google account to be able to write a review, and that's for authenticity purpose. Google wants to see there's a real person that is actually out there writing a review. Now, an individual can have 30 [00:21:00] Google email addresses and there's nothing you can do to prevent that and they may create a bonus email address just to go write a review. There's nothing you can do to stop that or control that. But if somebody is abusing the system, there are ways to try to get Google to adjudicate the process and clean things up. Roy Barker:         Okay. Ken Tucker:        It's a painful, tire, it takes a lot of time and it's a big hassle, but sometimes you can do that. Google [00:21:30] will do it if the review came from an employee. Roy Barker:         Oh, okay. Ken Tucker:        You know, where an employee was disgruntled and they went out there and wrote something negative about your business, you can go to Google and they will help you address that. Roy Barker:         Okay. Yeah, I've read a lot more press recently about people beginning to fight, not the companies, but the Googles and the Yelps trying to put policies in place to help alleviate [00:22:00] fake reviews or get them off quickly before they damage somebody's business. Ken Tucker:        Yeah, yeah. I mean, there are stories out there, and actually I work with a web property where people reported a listing that I work with and manage, saying it wasn't a real business and so Google took the page down. So you have to go back [00:22:30] and you have to prove, yeah, you're a real business entity doing business at that physical location. You might have to provide a picture of a name on a sign that shows you're operating out of that business and send that to Google before they'll establish your Google My Business page again and let you manage it and have it verified by Google. And we've also, I've got some marketing colleagues of mine that I know have had people [00:23:00] where their competitors go in and write really nasty reviews about a business and they're not real customers. Roy Barker:         Oh, wow. Ken Tucker:        And so, but you know, those things, while it's unfortunate and it's a drag on your overall composite rating, you know, I think if you go through the process and you respond to those reviews and ask to take it offline, most people, they're smart enough to when they read a review, [00:23:30] they're gonna have a pretty good idea of whether it's a bogus review or not. Roy Barker:         Right. Ken Tucker:        If they see that the business actively cares and they're trying to go out there and reach out there and address frustrated customers, that's gonna speak volumes. Honestly, when you look at the younger people, they don't trust a business that only has five star reviews often times. Because they just don't see that as authentic. So, [00:24:00] it's not the worst thing in the world to have a three-star review. But I think you can say a lot to the world if you go out there and address an experience that somebody had when they gave you a three-star review and say we want to try to make things better for you. Roy Barker:         Right. Yeah, I think that just goes with there's always gonna be problems in life, it's the way that you handle them is what shows the real character of the person or the business. So that makes a lot of sense. Ken Tucker:        Yeah, absolutely. Roy Barker:         So [00:24:30] now, as we've talked about this reputation management, it seems like it is tied a lot more closely to local search optimization than what I had thought. So, in the senior living business, some of these markets are getting very crowded, a lot of competitors. The one thing that I talk a lot about is that this isn't [00:25:00] like the old days where somebody just sees a sign in the front yard and they walk in and they don't know anything about the business. Probably 80 to 90% of either perspective residents or their adult children or loved ones will go out and research the different communities so when they walk in, they not only know a lot about you, but they also know a lot about your competitors. So how can a [00:25:30] local brick and mortar business stand out in the local search area? Ken Tucker:        Yeah, online reviews really are the first most important step that I think a business needs to take. You know, one of the things that's happening is, this is not answering your question directly, but I'll come back around to it. Google has this project called Google Lens and it's basically gonna give you the ability [00:26:00] to point your phone at a business and if it can find that business and recognize that business online, it will present the reviews and it will show you the reviews right there just by you holding your camera and pointing it at the business. So, online reviews are really, really important.                               Now having said that, my experience is that most franchises and most national players, they really hamstring their local service providers [00:26:30] because they do not allow them to create an effective local presence. And by local presence, you should have your own website, it should be optimized for the services and the locations that you do business with and that you support in those communities and those different suburban areas and things like that. Most of these large providers that operate on the franchise model, they don't let [00:27:00] their local business create a local presence.                               Building a website, optimizing that website for local search phrases, so don't just operate for generic phrase like senior healthcare or assisted living or things like that. Optimize it around the local phrases plus the geography that you're serving. Then, build an online presence [00:27:30] that includes getting in these local directory listing services, like I mentioned Citysearch, local.com. There are literally hundreds of these different sites, most of which you'll never hear of or even have a chance to come across. But what they do is they send signals, especially when you're, and this is a really important point, it's called name, address, phone number. When your name, address and phone number are exactly [00:28:00] the same, and I mean exactly the same, on multiple of these different directory sites that are out there, those all send signals to Google and Bing and the other search engines, this is the correct, up-to-date, accurate information about your business. So if you have multiple phone numbers, you need to pick one that's your primary phone number, it needs to be on your website, it needs to be in these directory systems, it better be on your Google My Business page exactly the same [00:28:30] way. If you've moved recently and you used to work down the street or across town, but your physical address has changed, you're probably gonna have problems with some of these directories in the way you're listed.                               So, going in and cleaning up the way your business is listed is a really important thing because even an abbreviation of how you might spell street or suite, like if you're in an office suite. If you abbreviate it on one [00:29:00] site and you spell it out on the other site, that's enough to create some confusion and all of that confusion and all of that bad and inconsistent data hurts your rankings in search. So, when you go in and you clean all this up, you're sending a signal to Google and Bing, but Google's really the king, that you're paying attention to the way your business is listed online, you're updating it and you're making sure that it's accurate.                               [00:29:30] Those things right there are huge. Your Google My Business page and these other directories, building a strong online reputation and then having a website that you can actually truly optimize for local search. A lot of these franchise providers and big corporate providers that have maybe a presence in a local market, what they do is they'll give their franchisee a single page, and they don't give them very much editorial control over what they can really do [00:30:00] from a search engine optimization. So I'm very confident that most of your independent and smaller players in any market have a great opportunity to out perform these big national companies if they take control of their own local search. Roy Barker:         Okay. So what about name changes. Every now and then we may have, this is the ABC Assisted Living Community and then they go through an ownership [00:30:30] or management change and then they become the XYZ Company. So, when we talk about all these components for the local search optimization, how difficult is that to make that transition to get the new company name and face associated with the address and kind of get up to speed on that? Because I have had that happen before where a business has changed hands and I'm out looking [00:31:00] for Joe's Hamburger Shack and now it's Manny's Hamburger Shack, but on Google it's still with the old listing. Ken Tucker:        Yeah, so there are a couple different ways that you can handle that. I'm a really big fan of using a management tool that will allow you to manage and control and update everything from a single console, a single website, including locking down the name, address, phone number records [00:31:30] and actually scanning and removing duplicate listings that might be confusing to the consumer. So you can go that route. It's obviously a more expensive route, but it gives you the ability to actively manage and control and update content and push it out to multiple sites all at once from a single site. So it could be a real effective powerhouse for you locally.                               But you can also go through [00:32:00] a manual review process and find ... There are tools out there, as matter of fact, there's a tool in the footer of my website that you can run a free business listing scan and they'll go out there and scan 70 different websites and show you how your business is listed there or whether your business is even listed there. So you can go through that and once you identify those sites, you can literally go in and manually claim them and update them. It's a labor intensive, time consuming process but you can do it that way. If your only capital that [00:32:30] you have to spend is somebody's time, then that may be the reality of what you have to do. But if you can afford to spend a little bit of money using a tool and having a system in place to take care of that, that's a great way to go.                               The last way that you could do this is through doing what I would call some kind of a citation blast strategy where you could go use a tool like Brightlocal or moz.com, and they give you the ability to create a record of your business with the accurate information [00:33:00] and then it will do a one time push out there to these different directory listings. The downside of that is if you have changed your name or you've changed your physical street address, there's a chance that that data will be overwritten by the algorithms over a period of time because you're not gonna be able to find and remove all of the bad data. But there are pros and cons and we try to help everybody [00:33:30] understand if they can get away with a cheaper solution versus if they've had a situation where they really need to have a full time regular managed directory system in place. Roy Barker:         Okay, great. That sounds like great advice. Well, Ken, we're gonna wrap it up for today. I do appreciate your time very much. Like I said, there's so many topics that I think we could cover, I would like to invite you back for a future show- Ken Tucker:        Okay, I'd love that. Roy Barker:         To cover a few more of [00:34:00] these, like the marketing strategy, lead generation, things like that. But before we go, do you have any SEO or marketing related books that you would like to recommend that you've read lately? Ken Tucker:        Yeah, you know, I'm a big fan of Duct Tape Marketing, which is, it's a book that was written several years ago but it's great for a business to help understand what they need to do to put a local, I'm [00:34:30] sorry, a small business marketing strategy in place. The most recent book that I've read that just has a wow factor to me, so much so that I went and got certified to be able to consult using their methodology, is a book called StoryBrand. It's basically about, it's using storytelling, but it turns storytelling on its head a little bit from the traditional way that marketers tend to talk about it. Most marketers talk about [00:35:00] story, in terms of the brand being the hero. StoryBrand focuses on the customer being the hero and the brand is the guide that has a plan that helps them achieve the outcome that they want to desire. So Story is really powerful because it's the way humans have communicated for thousands and thousands of years. So when you can do that, you can really clarify your marketing messages when you [00:35:30] look at if from a storytelling perspective. I would encourage everybody to take a look at that book. It's really easy to read, it's a fast read, and it's really powerful. Roy Barker:         Okay, great. Thanks. I will reach out and pick that one up myself. So, if somebody wanted to reach out and get a hold of you, what are some of the best methods to contact you and learn more about you and your services? Ken Tucker:        Yeah, so we actually have three different websites. We have [00:36:00] stlouisseoforgrowth.com. That's stlouis.seoforgrowth.com. We have coloradosprings.seoforgrowth.com and we have changescapeweb.com. Changescapeweb is our main company website. From there you can find our contact information. You can find us on most social media using the handle @changescape. I've written a couple of books. One on Reputation Management and one on Social Media Marketing for Restaurants, [00:36:30] which has a lot of information that I think is highly relevant really for any brick and mortar type of business. You can find those on Amazon if you just do a search for me as an author, you'll find those two books there.                               Then, the last thing I would say is if anybody wants to learn more about reputation management, I've got an online webinar that people can watch [00:37:00] at their convenience. I also mentioned this free business listing scan tool. If you go to my website, changescapeweb.com and you go down to the footer, there's gonna be a column that you'll see in the footer called free stuff and there are links there that you can sign up to watch the online Reputation Management webinar or run that business listing scan to see if your business has any bad data out there. But you need to get cleaned up. Roy Barker:         Okay, great. Thanks for all the great information and [00:37:30] I'll be sure and include all of that in the show notes as well. Ken Tucker:        Okay, awesome. Thank you. Roy Barker:         Yeah. Ken, again, thank you so much for your time and all the great information. Look forward to speaking with you again in the near future. Ken Tucker:        Absolutely. Thanks so much for your time, Roy. I really enjoyed it. Roy Barker:         You bet. Ken Tucker:        All right, take care. Roy Barker:         All right, yeah. Until next time, well have a good afternoon, thanks.    

March 21, 2018 Greenleaf Tanya Hall, Real Estate David Rosen, Employee Retention Roy Barker