LadyGang - Dr. Brooke Stubbs

Episode Date: August 29, 2023

Brooke Stubbs is a double board-certified Internal Medicine and Lifestyle Medicine physician, with a masters of science degree in Nutrition from Columbia. As we continue our health journey she's giving us inspo, telling the truth about Ozempic and we get real about our own health journeys! Stay healthy ladies!  Check out our amazing sponsors!!! Ibotta: Go to the App Store or Google Play to get $5 just for trying Ibotta! Use code LADYGANG when you register! OSEA: Get 10% off your first order sitewide with code "LADYGANG" at OSEAMalibu.com  KiwiCo: Get 50% off your first month with code LADY at kiwico.com/panda  Angi: Download the free Angi mobile app today or visit Angi.com to get professional help on your next project! Progressive: Quote at Progressive.com to join the over 29 million drivers who trust Progressive! Poise: Help prevent bladder leaks with Poise® Ultra Thins! Learn more at Poise.com See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This episode of Lady Gang is brought to you by Poise Ultra Thins. Most women use period pads to protect against bladder leaks. Don't do that. Poise Ultra Thins are here to save the day. Poise Ultra Thins are designed for leaks to help keep you clean, dry, and fresh. Enjoy life without compromise. It takes poise. Learn more at poise.com.

Well, what is this? Welcome to the Lady Gang. That's amazing. Say that again. The Lady Gang. Things are about to change around here. Each week, we catch up with Hollywood's hottest girl posse, Kelty Knight, Becca Tobin, and Jack Vanek. Hello.

Welcome to The Lady Gang. I'm Becca Tobin here with Jack Vanek and Kelty Knight. You guys, what a mess. I just, let me just set something up for you guys. I love this so much. I was thinking about this the other day. like Kelty has more frenetic energy and more like not ups. Cause it's like, that makes it sound like it's a big deal, but like oopsies, I guess, if you will. And like brain short circuits and like

all this stuff. And it's so funny because we've all collectively had like within the last two years like a lot has gone on in our lives jack's planning a wedding i had a baby kelty has birthed her is about to birth her baby um super fan but jack and i have managed to keep at least professionally maybe my attitude really suffered but like professionally i was able to to stay on track but i know that kelty has more irons in the fire when i'm looking at an email chain just in in line at the grocery store or or like sitting in a parking lot and it's just coming through and i'm like oh she skimmed that oh should i jump in and fix this oh should i clarify this thing should i oof and and it's just like it's just non-stop never ending and then we're starting

the podcast today her sound is up it's like you insist on doing the most um and you're not good at it no no i'm not and i accept this criticism and know that you are absolutely correct yeah um and this is perfect because i will i'm going to use this as my bad week can i just start yes please it's time for good week yes it is bad week oh no okay so the frenetic energy um so Elena our beloved Elena had to come rescue me last night I had a countdown about 6 p.m wait can I ask you was the countdown about a picture of yours not being photoshopped correctly because that's what it looked like yeah yeah no that wasn't it okay so uh so we're working on this this project and it was like a super fan thing but it's it's for it was for an event and I got

word yesterday like oh no no the event people are not going to make the graphics you have to make the graphics and um i was like okay well i don't think i can do this in like canva so i called elena reached out to me two days ago and she was like hey i know you're super busy if there's any help you need like i have a really light week if you need anything let me know i could watch callie like whatever and i thought that was so sweet of her and so i wrote her and i was like you know what Kelty take her up on this so I had her come over she was here from seven we ordered food around 9 30 she accidentally deleted the entire file we had worked on for three hours and so then we had to hustle and like I didn't go to bed till 11 and you know I'm like 8 30 is my

bedtime if I'm not in my bed at a certain time reading and like calming down my nervous system it just goes to hell. I, um, did get a prescription for, uh, uh, Avitan. So now I can take an Ativan to calm myself down just during this like busy time in my life. Cause I need to sleep. Like I need to sleep. I need to take care of myself. I need to calm the down. And anyway, so that was my bad week that like all this beautiful work and the beautiful work was that she's putting me and Nate, like on this billboard. And then we're having like this big viewing party. So she's building the screens for that. And we picked the picture and then the, you know, like when you do a picture and like one side of your hair is in the black, so you can't see it. So she had to like

add the hair back in and all these things. It was just so intense. My good week is that I got to spend time with our beautiful Elena and I'm so proud of her. She has a big job at a big company and is like really, really crushing it. And, um, we were having so many laughs and she like kind of rolled her eyes. She was like, I can't believe you guys are still doing the podcast. Like she was just like same girl oh my god because she knows how the sausage is made and I was like I was not not gracefully no yeah and like and I kind of was like you know she was still working and I'm like setting up everything for this morning and trying to get like my second screen ready and stuff and she's like I can't believe you guys are still making the podcast and you're making it like

this like in your homes a little bit janky like it was so fun but it was really wonderful to see her and um it was really special okay also i had this realization during this manic email chain going out with jack's uh bridal shower that we're planning with a brand and i was like what is something i could tell kelty in these moments that i just wish she would stop responding like you know it was it was it was a fury of responses to the girl from the brand telling the girl from the brand what we're having from the brand she confused was confused because she's like i am the brand. So are you telling me there's like, do you know what I'm talking about? So it's like a very confusing. I'm like, what can I tell Kelty? I think I'm just going to start texting you

to take your hands off the wheel. Yeah. It's that you can't, you can't help yourself. You want to drive, but sometimes it's, it's like, yeah, it's, you're not in a place of being able to handle the vehicle yeah when and and when i don't feel safe so like i'm good with not responding like all day i'm not responding and i'm just sitting back waiting for who's gonna answer next and like getting the information but when i feel like in this particular situation like i feel like I'm not sure who's driving the ship and then I'm like I feel this need to like go in and be like I've got this but then I do the opposite I it up and I make it so it's like seven more emails but I will say you know what Becca I will say I have grown and I am better I am reverting to a past

Kelty at this moment of stress in my life that I don't like because I got I got a little more chill, a little more thoughtful. And it's showing me that I don't like this way. And I'm going to continue to really, and what's yeah, I'm going to continue to really, really lean into the good Kelty, the good Kelty that we discovered in the past year. And she's shining bright. It's just those moments that it's like the old Kelty comes back. And the reason I think that I'm so quick to point it out is because i am confident that this this amount of stuff going on for you is a constant now i think that once this show premieres and it does really well you're going to be moving into other seasons and doing it in other countries and like this is the very beginning this is like the

first loop of your like f1 race and i just want you to take it easy and know that like you can take your hands off the wheel when it comes to a stupid email about scrunchies. Okay. So this is what it's all that it is, is that I know, and it makes me anxious and probably Jack anxious to know you're only going to get busier. So we're going to have to keep like, keep moving and like keeping you in your, like one little area, like a little sheep we're shepherding you through. And sometimes and and this is the thing a lot of listeners are like i hate it when the girls get down on kelty this isn't you get this is loving me more than anyone else on the planet yeah and loving lady gang too yeah protecting everything that you've got going on because anyone who doesn't give a

about me just lets me tornado yeah you know what i mean like i appreciate this i really actually needed this conversation because like i'm almost in tears because i'm like at that breaking point where I like know that I'm not fully present and like, I'm so excited to just take a deep breath and have a great show. Yeah. You're so close. And you can text me and Jack anytime, even though Jack says she won't, or it was going to resent you for it. You could text us any time with anything right now. Like this is, you could text me and be like this girl, um, talking about this other thing is driving me crazy can you hop in yeah or you know what I mean like I don't ever care to be directed to do something for you yeah if it means you just like not having that make you

feel nervous or unsafe or whatever like it always also it always works out like it does we're not even we're not dealing with anything in lady gang world that's even that serious yeah no and so it's like fine to just yeah like I said take your hands off the wheel because well and also it's like you know when becca had ford she got to take time off i'm taking time off for my wedding this is your baby like so it is like it's okay to not be doing it all at the same time with the five things that you've got going on in your life like that's okay you like deserve to also like take care of your mental health thank you i love you both so much this is actually good for my um good week okay so i got very anxious you know as you guys all know there's a writer's strike and now there's

also a screen actors guild strike so that means for actors you cannot post about anything you've ever done tv under a sag contract which is tv and movies oh you can't post like on social media nothing you cannot do press you cannot talk about it you cannot be like i was so happy shooting this thing or whatever. Like it's, it's total lockdown and for good reason. And so it's great. It's wonderful. And, um, but then I have so many people in my life doing really exciting projects. Most of them are SAG projects. And so I can't even post when I'm watching a TV show that my friend is on and be like, the show is amazing. Um, cause that goes against the strike. But what happens? Like, I know it's like you shouldn't, but what happens if you do like,

is it is there like a people report you and you get kicked out of sag yeah oh shit so i texted ricky and i was like listen there's nothing kelty cares about more at all that than people promoting her show i was like i need you to make a phone call for me and find out if i am allowed to promote super fan guess what oh my god becca i am i found out yesterday it's not a sag show right right but it's still it's still like it's tricky because the network it's obviously showing support for a network that's part of this whole conversation yeah it's not like people are not going to be like so stoked about it but there's nothing that anybody can do because there's no actors in it there's not i mean nobody in there is considered an actor they're all musicians and you know tv

journalists whatever um and then the show is under a different kind of contract so it's like it's fine to do and it's great so i got the green light so for the next five days six days i'm allowed to post about super fan premiere it's super fan time so sweet of you and yeah like it's kind of a weird situation um but actually you know seg after did release an email that was like hey if you're what my show's called netcode it's this little inside baseball but like if you're a netcode show it's really it actually really is important that we continue to promote them and we're you know have events and things like that because the journeymen the grips the lighting and makeup like all of those people need to pay their rent too and so but some you know some people

are like we need to shut down the entire industry and like i'm friends with rebecca my makeup artist so like i'm hiring her to do my makeup for press because she is right now you know and so for me it's like that's where like i'm supporting and i totally get it and at the same time like i want people to be able to pay their rent so yeah it's tricky well tune into superfan um is it august 9th august 9th yeah it'll be on by this time okay um and then real quick for my bad week um i'm so sick of people's new podcasts i i can't believe people are still starting podcasts to be honest and you know how they're doing it. Someone got the memo that niches do really well. They're like, Oh, it's gotta be niche. It's gotta be niche. The other day I heard a promo. So when

I'm listening to my, you know, good old fashioned, normal podcast, I've been around for a reasonable amount of time and this is no shade, whatever. If you're starting a podcast with Mazel Tov, but I hope it's not a niche. It was like the craziest, most specific thing you've ever heard in your life it's like it goes as far as like what are your biggest fears and then we're gonna walk you through what to do when you have that biggest fear and then we're gonna talk about what happens to your neuro neurological health when you're dealing with that fear and we're gonna have a specialist come on and talk about that i'm like you guys i'm done i'm done that's almost as bad as me doing a sconce podcast it's so like it's just crazy it's just crazy so that's my bad

week it's like podcasts are like fetishes it's like anything that you can think of there's a podcast about it at this point they might be done um okay I've been doing so many podcasts and I'm so happy to be like everyone having me on their podcast and it's been so great but it's weird to like go out and realize what the podcasts are like i've been such a we're so anal in our like content and like what it looks like very so weird to be like what different people do in their shows wild and what's a wild world out there okay jack being a guest on people's podcasts have you found that you hate that it's hard because i i'm like i want to be like and when we come back you're gonna ask this question to me like no i just see you being like when you're like on them you're

like dude we need to wrap this up we got to keep it going you got it we got it for like an hour in 10 minutes and i was like we are 20 minutes past the ultimate listening time i gotta go everybody has turned it off by now um i'll make mine quick i know that we don't have that much time um my good week is it's been a couple weeks but i wanted to shout jared out and his band because they released their new record and it's so good like i know i'm biased but i think it's amazing and i am just so proud of him and i can't believe that they've been doing this for 16 years and people really give a shit yeah like at their album release show it was the most magical feeling in the entire world like so many of these people's lives have been touched by this band and you can

feel it when you're in a room with everybody and i just it's it's really cool like sometimes i'm like jared you just you just need to be home all the time and be around me and like get a normal job and then i see moments like that and i'm like there's no way that you can ever stop doing this like it is so magical and like people would kill to be able to be in your position so i'm just really proud of him the record is one of the best records i've ever heard in my life really yeah like i because i've been back into like my warp tour era this summer and i listened like i've been listening non-stop to the new follow boy album which i actually really enjoy as well and i switched over when it came out to the main and from start to finish no skips no every single song

is enjoyable yeah it's very emotional um is this song the slow song when you kind of hear a heartbeat is that the baby's heartbeat yeah it's john's daughter's heartbeat oh my god that song makes me cry when i listen to it it's so sweet it's so amazing and then there was a song on the record that i was convinced was like written for you and jared for your wedding but anyway no no no okay john does anyway it's so it's such a good record it's incredible okay do you have a bad week jerry thank god their music's good it would suck i hope they don't get too big because he edits our podcast you know what's gonna happen is jared's gonna be the next cold play and then kelty's gonna be the next ryan seacrest and me and jack are gonna be left alone and that's why you gotta

start ginger bell because you'll already have his newfound fame and then it's like you're right country you're right we have a path we have a path um my book bad week is just super fast i cannot stop eating shit at the airport i don't know what's going on with my sneakers it doesn't matter what airport i am in but i am tripping all over the goddamn place only in the airport literally falling my bags to the ground this has happened multiple times recently and i don't know what's going on with me i don't know if it's like i'm really just trying to get somewhere with my luggage and I like trip over myself, but it's, it sucks. Are you hung over? No. Are your sneakers too big? Yes. They are a little bit big. They're too big. They're a size nine and I'm an 8.5 and

I wanted some room in my sneakers, but maybe that's it. You don't need room in your sneakers, baby. Yeah, I do. It's the one shoe you don't need room in. Nope. Yes. Nope. Pray for me that I don't kill myself next time I'm at the, I'm at the airport. Godspeed. Godspeed. We're excited We'll be right back. For our next guest. This episode of Lady Gang is brought to you by Osea, one of my favorite products of all time. Summer's coming to a close.

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concerns about your gambling or someone close to you, please contact ConnexOntario at 1-866-531-2600 to speak to an advisor free of charge. BetMGM operates pursuant to an operating agreement with iGaming Ontario. Now back to the Lady Gang. Our guest today is continuing the Lady Gang health journey as a double board certified physician in internal and lifestyle medicine. She's also a badass entrepreneur who's franchised Asana Studio, you know how we feel about Asana, created a plant-based nutrition app and founded her own concierge lifestyle medicine practice, Rooted Femme in Austin, Texas. But that's not all. Her passion is to help women optimize their health through lifestyle and wellness and is about to transform all of our lives. And of course,

we're going to talk about Osepik. Please welcome to the podcast, Dr. Brooke Stubbs. Hi, ladies. Thank you for having me. Really, really excited to be here. Well, I sat next to Brooke at a luncheon a couple months ago, um, in Austin for a jewelry company situation. Um, and I didn't realize what you did. I don't think either of us like knew what each other did at the time, but we just met as like two fellow women who liked jewelry. But, um, I loved meeting you there and then following you on Instagram and seeing everything

you're doing for women as an actual medical doctor. before we started recording, I said to you, it's so overwhelming with Instagram. It's a blessing and a curse. We have all these quote experts out there telling us what we should be eating, what we should be doing for exercise, how we should be living, the tests we need to be taking. And I am so glad you're here because I am in like the throes of trying to decide what to do to make sure I'm a healthier person. So first of all, what as women are we overlooking the most when it comes to our health? Well, first I want to just share that sentiment with you. It's very, or it has been in the past, very taboo for medically trained doctors to get on social

media and share medical information, right? We get sued, we get, you know, we're not supposed to give medical advice in public forums like that, which, you know, really is just meant to protect us. But I do think it's so important that somebody gives you well-rounded advice that's based in evidence and really, so you don't steer anybody the wrong way and potentially do more harm. Right. Is there anything that we're doing as women that is actually, we think we're, or as humans that we're like, there's a craze out there or a celery juice or a, you know, whatever the thing is, is there something out there that everybody's jumping on the bandwagon? And as a doctor, you're kind of a little scared and trepidatious too. I think the supplement industry

is probably the biggest concern that I have. Not all supplements are bad, but even some of the most natural ones can be concerning, right? So there was a Lancet report out that just looked at antioxidants by themselves and beta carotene, surprisingly, which is a great antioxidant that's present in some of our foods that as given as an isolated supplement can actually increase mortality risk. And so, right. So it's stuff like that, that people don't really understand or know. And the supplement industry is making a lot of money on kind of our ignorance and naivety. So it reminds me of the whole Dr. Oz craze where it was, he was just pushing like supplement after supplement. And I feel like people, it's funny, especially with the supplement

thing, like it's all over TikTok. I'm like, should I be taking NMM? Whatever that is, I think it's supposed to be good for me. Like it is very, very overwhelming. And it's like, do we take our vitamins? Do we not? Multivitamins, I guess, are bad now. It's like, it is so confusing. So it's hard. It's really hard to decipher. And here's what I would say. First of all, you always have to talk to a medical provider, not just like talking to me in this kind of situation or on reaching out to me on Instagram, making an appointment with me so I can go through your actual medical history or your risk factors, given your family's medical history, several different things to figure out what's good for you. But truly my opinion in the whole realm of

supplements is in the absence of a nutritional deficiency, we really don't need to be having an exuberance of supplements, right? If we don't need them, our body will waste them. It will get rid of it in our feces or in our urine. And sometimes if we store them too much, like some of the fat soluble vitamins, particularly vitamin D comes to mind, they can become toxic to our body. So we have to be aware of that. And not to say that anybody taking vitamin D is probably in a toxic range. That's actually a pretty common deficiency. And it's one of the things that I will recommend to a lot of my patients, but just to have that kind of information available to know that it's not just one size fits all. In terms of multivitamins, you know, the problem with that

opinion that I have is that not everybody eats a very well-rounded diet. And I think that's really part of my passion is to help people. The reason I made that plant-based app you mentioned in the beginning is to help people get a variety of plant foods so that they are getting all of the nutrients and the vitamins and the minerals and the macronutrients that they need from healthy, good foods for their bodies, things that have antioxidant potential that is attached in a really symbiotic fashion to other things that create the beneficial effect, not isolated in a supplement, right? So do I think that multivitamins are really scary and we shouldn't be taking them? No. I think if you're really lacking your nutritional variety, I think most

people probably benefit from, uh, multivitamin, um, because the Western diet kind of sucks. Yeah. Yeah. No kidding. Um, so that was my next question is this is for all the dumb dumbs out there, which we have a lot of myself included. So what I would need to do is go to my doctor. Is it a blood test where you find out if you're deficient in certain things and then you go from there. What does that look like? Yeah. So you're definitely not a dum-dum and it's really complicated, right? So sometimes we can see them on a test, a blood test, right? Particularly like B12 or vitamin D. We can look at your electrolytes, potassium, magnesium, calcium. We can see all that on a blood test. That's kind of our comprehensive metabolic panel. You would get that at any annual

physical exam. Um, but then, you know, there's things that are nuanced that we don't always screen for. And so that really comes down to, does your doctor spend enough time with you to really get to the bottom of what your nutritional status is and, you know, are you hydrating well enough? So it's, it's different with everybody, but yes, starting with blood work is a, it's a great first step. Okay, great. And then as far as hydration, do you think that these giant Stanley mugs and thermoses and things, I mean, I have one right next to me cause I'm working all day and it's convenient, but are we taking this so far? Is it trendy? Do we need this much water? I've heard something about putting salt in our water. Cause then we're like drowning ourselves. If we're

not like what is happening? Okay. You should be able to get all your electrolytes from your food. So I'll just, you know, if there are nuances to that, of course too. So if you've been having fever, if you're in a really hot environment, if you've been working out a lot, if you're losing a lot of electrolytes through sweat or other modalities, right? So you may have to replace more than what you're eating nutritionally, but for the most part, electrolytes can come from your food water is the preferred beverage bar none for everyone and so we recommend 90 fluid ounces for women and 125 fluid ounces for men per day and so like this for example is 24 ounces so i'll have about four of these a day i remember it being like you're supposed to drink half of your

weight in ounces or something i just always remember the eight by eight rule like eight eight ounce glasses of water which will get you better than most people but yeah okay all right so we're not over we're not overreacting with our stanley cups i need to drink more have you heard about that water contest where they were like who can drink the most water and the lady died oh no oh yeah you can yeah yeah so even water can be toxic and too high of amounts how fun Okay. So then, um, as a female, I have been brainwashed in a good way to get my annual pap smears and to now I just got my first mammogram and, um, that's as far as like what I think I need to be doing. But I see you talking a lot about heart health

on Instagram and it's scaring me and making me wonder, is there anything else I should be monitoring annually? Is there anything I should be doing in my life to see if this is something I need to look out for? Yeah. So heart health is probably one of my biggest passions because it is the number one killer of women, not only in the U S but worldwide. And, uh, I think that we have this misconception that it's not going to happen to us. It's going to happen to somebody else. And unfortunately I want to scare you just enough to give you a little bit of empowerment to really focus on your health. Like you guys did a great job with your health and moderation goals, right? That's one of the aspects of heart health is lowering stress and not over doing it and stuff

like that. But yes, heart health is so important. So when you back to your question, if there's anything you should be doing, yes, check your cholesterol, know what your blood pressure is, things like that. Um, your doctor will check that at your annual, I'm sure your OBs are doing my OB does it. I'm sure your OB probably checked your cholesterol and let you know if it was out of range. 100 is a normal for LDL, which is the bad cholesterol. So anything under 100, they won't flag, but it's really recommended that your LDL cholesterol be under 70 because that optimal range will stop or halt any progression of atherosclerosis, which is the plaques in the arteries that end up leading to heart disease. Wow. Angie's list is now Angie, and I'm so glad

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You're listening to The Lady Gang. are there any things that symptoms as just a normal person going through life uh like are there things that come up where you're like oh this feels off or that you could know that you're in that range just from living yeah so i think anything that's happening in your body let's not brush it off as normal if you were having you know consistent chest pains which isn't how it usually presents in women like sometimes we just get indigestion or gi upset or we can just feel fatigued but things like this should not be overlooked you should seek out medical help if you are constantly feeling off right if something feels not right and it's really hard because

medical doctors are so busy that they can't really help decipher these vague symptoms and so it's really on us to help with our lifestyle in order to figure out what we're doing to create the inflammation or the disease process. And that also speaks to other red flags. So if you are having joint pain, joint pain isn't normal at any age, right? So if you're having joint pain, that's a red flag to say like there's inflammation in the system. There's something that we're doing that's creating this insult to our body. And it doesn't just happen in the joints. It happens systemically all over the body so you can imagine if you have inflammation in one space that inflammation is being carried through your vessels so then you're increasing your risk of heart

disease and you know it's our lifestyle it's our nutrition it's our you know lack of exercise it's our lack of sleep it's you know our stress that's all producing these potential risk factors and like other than the obvious of like trying to keep your stress low trying to sleep trying to like watch your diet like everything in life is so overwhelming and so thinking just about heart health in general like are are there any like hacks or tips and tricks just to kind of get you over the edge a little bit to be taking care more care of yourself and your heart or is it more just like lifestyle just try to keep it in check sort of a thing well so that's one of the things that I love working with women on this because we take on everything.

We take on everything for everybody and then we leave no time for ourselves. So I, I just, it's like a huge win for me when I get somebody into my office, because first of all, they've decided to take some time for themselves. And if I can get them in there for a whole hour, it's, I spend that whole hour talking to them about how we can make the good things fit into their lifestyle. And also I'm checking to make sure that they're spending this hour not stressing, right? Like we're bringing your stress down so you can feel safe in this space. Your body goes into a parasympathetic mode, right?

We are always heightened. It's our primal nature to be on high alert, to be in that sympathetic state. But that causes vasoconstriction of our blood vessels, meaning like they get very narrow. It causes high blood pressure, right? It increases our cortisol, which helps, it's a catabolic hormone. It helps to break things down, right? We don't want, we don't want that elevated all the time. So to your point, like if you were in my office and you're saying, oh, I'm so overwhelmed.

I've got all of these things going on. Like you guys did, you started to pare down, right? You started to figure out where you could, you know, prioritize the things you needed to do and make time for yourself and focus on your health. And that's the next point I'll say is be really intentional. It's the things that we don't focus on now that are going to need our attention later, right? So we don't want to neglect our health because then it's kind of this passive thing that just happens and it starts to be influenced by what you see on TV or what your genetics have been. And then you just become complacent with your health when really we can intentionally affect it for better outcomes.

And for most of my patients, it's like that 1% change that I say is most important that you can be consistent with. So if you're not much for working out, for instance, get up and do a plank by the side of the bed, right? Make that the first thing you do, stick it somewhere in your routine where you will remember it, but don't make it so unachievable that you'll never stick with it. but those little things build confidence and they grow into better habits. So if you just want to carry around your truck or your Stanley cup to for water, that's the first step. You don't even have to drink it. Just start carrying it around. Something like that. Something as easy as making one change. Kelty. I'm so proud of her. She's an all or nothing person. I'm very proud of her

because she's in the busiest time of her life probably ever and she sent me a picture of herself yesterday shoving food down her throat for the two minutes she had a break and it wasn't this time a klondike bar when that's normally what it is it was actually once upon a farm yesterday was baby food yes so it was baby food she can only do what's i think for kelty you can speak for yourself but i think kelty when she heard that memo of moderation and like really started to practice that regularly i've seen the biggest changes in her bigger than when she was going all out like balls to the walls and whatever her thing was i absolutely love it i absolutely love it and also i love that you just showed me that baby food applesauce because like i have this

i have this thing that the food in the house is like available to everyone so i won't keep snacks for my kids that I won't want to eat. Right. I do not keep goldfish in the house because I will eat them all, but I know how bad they are for me. So I just, I don't keep stuff like that in the house. So I have those applesauces too, but you know, they're for everyone. Yeah. I think for me, like the biggest thing is I was working with a nutritionist and I just realized that I'm never ever in my life going to be a food prep girl. Like I want to be a food prep girl. Like I want to be that girl. That's like, I made my broccoli for the week and I made a meal plan and this is what I'm going to eat. Like I'm a grab and go kind of baby. And I,

that's, that's what it is. Is it expensive? Unfortunately, yes, because everything that's pre-made for you is expensive, but is it the best expense of my life? Yes. And so I shop for pre-made salads, pre-made bean salads. I have literally, we have a very long day today. I have my protein shake ready to go. I've got my, you know, little protein applesauce is ready to go. Like I, and so everything I'm grabbing is fueling me instead of before, which was, I would get so busy. I wouldn't eat, wouldn't eat, wouldn't eat, wouldn't, wouldn't eat. And then just be like, well, I'm going to McDonald's like, and that was it. Or I'm just going to drink Coke all day. And then, you know, to fill me up and so yeah. Or Snickers or like something like that's like

shitty grab and go, you know? So now I've just made my grab and go really, um, healthy. And what's so interesting about that is the moderation of it is I absolutely still have the, I don't, I hate saying bad stuff, but like, I absolutely will go have like a Klondike bar or whatever that is, but you almost get to the point where I'm like chasing this high of feeling good and sleeping good and looking good. And that like, when you go for that and then you have the crash after you're like, Oh, I remember why, like, I don't really do that as much anymore. It does become not hate to be like Diane Sawyer, Britney Spears, like, is it an addiction? I wouldn't call it an addiction, but just get excited about, I I'm more excited about the way I feel. I want to be the

best I can be. And, um, yeah, it's, it's, it's a really exciting thing. So, Oh my God, if everybody could have that aha, like when I have patients come in my office and they've reached that point where they're now like oh i just want to crave the good stuff because i know how good i feel and then they'll go back to the bad stuff inevitably and be like no no no no i want to stick with the good stuff like if everybody could have that we'd be a lot healthier and just in general that's so good and you know what the dichotomy is it's like when you're the busiest that's when you need the most rest the best food you know and that's when we let those things fall and so i love that like I try to encourage everybody when they're not in the busiest time of their lives to build the

foundation, which it sounds like you've done perfectly with your grab and go foods. You just kind of changed it little by little. She's very improved. We're very proud of her. Missy Snickers, Missy. Yeah, I know. Um, okay. Speaking of looking good, uh, we can't have a podcast with a medical doctor and not discuss Ozempic because it's sweeping the nation. Um, what are your thoughts on it? Tell us everything. Well, I actually love the drug. And to be honest, I think a lot of the stigma around it comes from a societal perception that our worth is attached to our waist size or waist circumference. But in reality, that waist circumference is a very big marker for your overall health, right? And so if we are able to put away the stigma, put away the vanity just for

a second for the, you know, for the topic of conversation, what I have seen in my patients has been truly remarkable in changing their lives. They have lower cholesterol. They have lower blood pressure. They've decreased their visceral fat, which is that fat that sits around our abdomen and our organs that really increases our chronic disease risk. I'm really conscientious about making sure they don't lose weight too rapidly and that they maintain their muscle mass and that while they're doing this, they're not just leaning into the medication to make them not hungry and still continuing the same lifestyle, but that they're actually leaning into the tool, right, that will take away some of their cravings, but they're using that as an

opportunity to pick the right foods and to establish a new lifestyle. Because most of my patients, unless they have diabetes, I want them to be able to come off of the medication once we get them to a good weight, a good healthy weight. But what do you think about people taking it that are not overweight to begin with? Like, you know, we see like a lot of the celebrities on it that are getting really, really thin? And what are your thoughts about that? Well, we just have to be honest that really, really thin under a certain rate, BMI is one factor, but being extremely thin actually can affect our health too, right? So that's the only thing that I have to say about that. I'm not a big stick in the mud about, oh, you're taking it away from diabetics. I think

most people that are doing it in that setting are having a compounded version and it's not taking away from the supply necessarily for diabetics. Um, but you know, it's, it's a two edged sword, I guess. Right. What about that thing of like, as soon as you go off it, you're going to gain it all back because a lot of people have, have either vlogged about that on the internet and been like, I was on it. I gained it all back. It's your hopes that people go on it, get a little kickstart and get to a healthy place and then get, so like Emily from the Real Housewives of OC was like talking about this very openly. She's like, I went on it and then I liked my body again. And because I liked my body again, I was a, I felt more

comfortable going to the gym. I felt more comfortable going on walks. Like, is that kind of the vibe? Oh my gosh. It's so the vibe when people get to their goal weight, I swear they, I get like hugs three or four times a day. Just like, seriously, you have changed my life. you have brought my confidence back. Like my marriage is better. My energy level is better. So yes, absolutely. The vibe that being said, it's also a tool. So I don't want people to, I don't want people, I want people to flex that muscle that, you know, that lifestyle muscle and really focus on that. I want them to come off of it, but I also am always there. I'm like, so if you're getting five pounds overweight, come back, use it as a tool. Don't, don't let it get

so far off that you can't maintain the lifestyle because we all fall off the wagon and, you know, it's hard sometimes. The way that you abuse it less is by having the right administrator, right? So if you're just going to go to any med spa and get it and it's not going to be healthy and you're going to feel ill all the time, you know, there's, I have pause about that. I do. But in general, when you're doing it well and when you're being monitored properly and you know then the other thing there's many people who have all the resources but you can't control their stress or their anxiety or their you know their inability to not you know eat emotionally or you know some of it is genetics right so it's it's teaching them those things giving them education around

those to empower them, you know, and that goes hand in hand with giving them the medication. It's just one tool in the arsenal. We want to use all the tools to make you well-rounded and healthy. Well, also like trauma they've studied has been a huge factor in people, especially women gaining a lot of weight. So that's, yeah. Well, we didn't mean to give an Ozempic commercial today, but it is what it is. I thought it was so, so interesting. Yeah. I think we get a lot of bullshit on the internet. And I think it's nice to like hear the other side of things. Cause people love a bandwagon, people who are really uninformed too. Um, okay. So then this is, this is probably, this is a lighter on a lighter note. You're a mother, you're a doctor, you're

an artist, you're, um, a wife, you have all of these things. And I always, and I look at you on Instagram and I'm like, you really find the time somehow to take care of yourself, whether it be meditating or moving your body or like cooking a healthy meal, what do you tell your patients that come in? Like I have a sister who works, you know, crazy hours with kids and she's like, I don't think I have a bucket left. So what do you do? I don't doubt that she doesn't have a bucket because I've been there, right? I went through residency. I had a grueling hospitalist job. It was literally deteriorating me. I was having my, I was having chest pain myself, which might be part of the passion I have around heart disease now, but, um, you have to prioritize

it. You know, you, um, and you need somebody who isn't in it to kind of see it, right. You need somebody to tell you, I can, I can do that for my patients. You know, it's hard when your family is telling you, it's almost like you need a third party to say, you got to slow down in some aspect. Um, you know, and I'm not perfect. I always, you know, I always have a routine of saying what I'm grateful for and doing a meditation in the morning. Cause I am like a bear. Otherwise I just not the best version of myself if I don't, but like this morning, my husband was out of town. So I just turned on the lights and I did my workout kind of a yoga stretch with some body weight movements in my room, in my pajamas, because that's what felt good. So, you know,

I just want people to lean into their intuition, how they take care of themselves. And once you start doing just a little bit, it builds on itself and you really get, um, you, you get intuitive about what you need. Yeah. And I'm with Kelsey. I like food prepping is hard. So I have a lot of like whole fruits, like apples and plums and bananas. And I know that's a great snack and I, and I can eat that readily. And I do a lot of salad bars and things like that too. So I make, I try and make it as least complicated as possible. I saw something on your Instagram. If you're not following her, what is your Instagram at?

Brookie Stubbs MD. Okay. So go follow her because she has all these like tips and tricks of things. But I just saw something I had to ask you about because I'm a, I'm an abuser of this. Waking up and having coffee right away. The timing of your coffee. Please tell us. Okay.

So coffee blocks adenosine. So adenosine is the hormone that creates our sleep pressure. So we start building it up when we use energy. So energy comes in the form of ATP, right? Adenosine triphosphate. We break those three molecules off, which creates energy. We're left with adenosine. Well, first thing in the morning, you haven't expended any energy.

So you're not really doing yourself a service by having your coffee first thing in the morning. And on the flip side, your cortisol is going to be spiking in the morning as you wake up. And that's the thing that keeps you awake. What you really want to do is delay that coffee about an hour and a half, block the adenosine you've built up so far, and kind of curve when you're going to get that drop or that slight downturn in your cortisol. That's so interesting because I instinctually have started to do that. Because I'm like, I wake up in the morning, it's just habit.

I don't even really want the coffee. My body doesn't want the coffee, but I've convinced myself I need it to wake up. But then if I actually just do what I feel like doing, it is, it's a later coffee in the day. So it's really interesting. But then if you haven't had enough sleep, you should do the coffee right away, right? Right. Because you haven't restored all of your ATP overnight.

Got it. Oh, interesting. Well, she's a wealth of knowledge. She's a beautiful lady. She lives in Austin. Sounds like me, but it's not. It's Dr. Brooke. you can follow her at rooted femme and uh brookie stubs md and you're gonna have to come on because

we'll be back on because we have so many questions and this was amazing and thank you for being here love too thank you for having me this has been so fun you guys have a good day good luck with all of your new goals for the new year you're part of my new goal i'll see you in your office Yes, I can't wait. It'll be great. We will. See you next Tuesday. See you next Tuesday.

Thanks for listening. The Lady Gang is produced by Alex Ingber, Steve Delameter, and Jared Monaco. Make sure you subscribe, rate, and review our podcast. And if you love it, share it with your friends on social media. Like, oh my God, I just listened to Lady Gang. This episode's so great. Swipe up to listen.

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