Nip Tuck - New Year Glow Up - with Izzy Utterson

Episode Date: January 7, 2026

Happy New Year everybody! We have the gorgeous Izzy Utterson joining us on the podcast today, to help us with our New Year glow ups! We chat about everything from new year resolution's, confidence tips, skincare and how to keep a habit. Go and check out Izzy's Instagram page @izzyutterson where she gives out her amazing beauty and wellness tips! Hosted on Acast. See acast.com/privacy for more information.

Hello everyone and happy new year! So what day was new year, is new year on? And like, I'm sorry but over Christmas, do you not think, so this is what we're going to lead into now guys. We're going to talk all about like routine, structure, habit stacking, biohacking, like all those kinds of things. so just prepare yourself because by this point that you have exited the whole festive period of new year and you are really feeling like i don't i'm over not knowing what day it is yeah i don't want to put baileys in my coffee anymore like i am ready i'm bloated i'm done and my house is a mess yeah my kids are fucking pissing me off i'm done all done with all the things like

the lethargy the overindulgence i personally family i hate being out of routine and that's why i don't like holidays yeah because i think that holidays are escaping your routine and reality i'm such a weirdo like i have to have all my products to hand in their place all my supplements to hand see i'm like that yeah i fucking love a holiday weird that isn't it really maybe your life is better than mine so i need to escape oh like at home at home yeah i don't even make my own bed yeah see that's why whereas when you're on holiday yeah like when you go on holiday right it's almost like a boot camp for you it's like i have to do more on holiday it's like you've been sent to like i'm a celeb in the jungle you have to make your own bed and like do shit yeah so i

get that i get that but anyway i digress it's the new year it's a new start so we're in 2026 and we're going to talk about new healthy habits things that are going to make you feel good new start positive aspirational happy happy christmas is done let's fucking crack on with the new year yes so today guys we have izzy utterson now the girls on patreon know izzy we talk about you all the time over there hi and i always repost a lot of her stuff like i absolutely just live your content it's very lovely content very good never me could ever do very aesthetic so we thought let's get izzy in as a friend of the show and she's actually a qualified mindset coach as well so we're gonna sort your lives out today 2026 we're gonna sort this is the year we

finally do it guys yeah so we're gonna chat i potentially won't but you lot absolutely should and will okay now what we have lots of questions about is confidence yeah we always get asked how are you confident because i think we're all quite confident yeah actually that's a very confident thing to be able to say that you're confident is it would you be able to say you're confident Christina I think I am I think my confidence has come with age agree yeah 100% age and your partner I think yeah I used to have pretend confidence yes but now I feel like I have but that's part of it and that's a really interesting thing to get onto because there's been a lot recently about confidence I've seen a lot about confidence recently and how it is you

know it's not something that is innate to you it is a skill that we learn it's something that we can learn to do is something we can learn to be like you can program you 100 and it's interesting what you said about oh i used to fake it but now i just am because that is how you do it that's the point until you make it exactly you pretend to be asleep to fall asleep you pretend to be confident to be confident yeah and it's the same is true with so many different things especially where it comes to mindset coaching because with confidence it's kind of like body first brain second and what i mean by that is posture exactly what you've just done there tits and teeth i've learned a great habit recently not a great habit i've learned a great tip recently which is for

posture you want to imagine like you're shooting laser beams out of your nipples to people's heads on the street and that is how to fix your posture so the problem is pre-uplift my nipples were not that high so it's a big stretch so depending where your nipples are mine are dropping day by day but imagine they were imagine they are where you'd like them to be like one of those girls are frosting powers exactly like those girls like just shooting laser beams out of your nipples that's how to do the posture and when you do that when you have that posture in that way it actually reduces your cortisol by up to 25 so stress levels are reduced so when you carry yourself in that way what it does is it's actually sending signals to your brain that i'm confident and your brain will

start to act in accordance now brain second is in the way of what we kind of tell ourselves so our self-concept that you know who we are how we describe ourself what our values are and unfortunately a lot of us and i've had a look over the dilemmas which will obviously get to but unfortunately a lot of what i see with women i work with and people who send me in questions every week is i'm not feeling confident you know i'm feeling really negative on myself and so much of that is within that self-concept of how we are talking to ourselves think about when you're getting ready in the morning picking yourself apart you're in a voice you're in a critic yeah and the way that we speak to ourselves dictates our internal reality and our internal reality dictates our

external reality so how you speak to yourself dictates how you experience your entire life so if you can fix that posture fix that self-concept fix that inner voice your entire world will change to reflect that and it's literally little by little so I remember when I used to I went through a bit of like a low period and I would used to write myself post-it notes and stick them on my mirror and i would change them every morning like you are amazing you are capable you can do this and even if in those first 10 minutes while you're blow drying your hair i used to sit there and just literally say those mantras yeah i love that you do that because for two reasons that's really powerful first reason is when you wake up and just before you

go to bed but when you wake up your brain's in alpha theta which means it's the most susceptible to new information so if the first thing you're doing is getting your phone people read in the morning exactly so if you first wake up and i know you i know you guys all do it i know you guys have kids so if you could just you know set your alarm for five minutes earlier because it's just that five minute window exactly exactly or whatever you know whenever you kind of whenever you just have that five minutes just yourself or even if it's two minutes when your brain is in that state it means your subconscious mind is wide open our subconscious mind dictates around 90 of our thinking so if we can control the way that we speak to ourselves just within that time

it will have a lot more power than anything you will do throughout the day because it will start to rewire your brain much more powerfully and much more deep rooted so if you do your affirmations and if you're and if you're doing it when you're looking in the mirror and you're getting ready and you've got the post-it notes what that does on top of that habit stacks onto that is mirror work which is because you've got that mirror image of yourself it um alerts emotion and memory within your brain so your subconscious your gut everything is going to remember like no that's how we feel about ourselves that's who we are wow yeah so it's kind of like you hear people say speak to yourself as you would speak to like a friend exactly and you would never say to your

friend me this morning wow one of your eyes is so much bigger than the other how do you survive like that you wouldn't would you whereas that's what i said to myself this morning so you're kind of saying wake up and what kind of things is it like almost today instead of waking up thinking oh today i wake up what kind of things and it actually it it annoys me because i'll wake up my alarm will go off i like to wake up really early but my alarm will go off and my fiance has this thing where he gets really pissed off if the snooze goes off again yes oh i do i do like but i don't mind it like i'm up now but he but like i'll have this i'll what i'll do is i'll have an alarm and i'll lie there and i'll do my affirmations then the snooze goes off and i'm like

right it's been five minutes i'll get up now pisses him off understandably but also you're marrying me so get used to it and he's like get up get up and i'm like i'm i'm in i'm in the subconscious right now but what i'll do is i'll literally lie there and i'll say to myself i am the luckiest girl in the world show me how good it can get today oh i love that every day i say that to myself or i'll just go i'm amazing i'm amazing i mean whatever it is that you feel you need but for me it's i'm the luckiest girl in the world show me how good it can get and i do that every single morning and before i go to bed at night for five minutes i visualize what how i want to look how i want to walk into rooms where i want to be so i visualize me doing this last

night and i've done it for the last few nights because i've known i've had this coming up we'll get on to visualization in a bit but what that will do is it will just it rewires your brain through neuroplasticity for success because the affirmations are kind of rewiring your mind to view yourself in that way and then show up in the world as that person fake it till you make it comfortable in these scenarios because you've done them before so this is why people say like oh imposter syndrome and do you know what i i get it but like what you've just said you've not got that one bit today because you've already been visualizing i've done it being you've already been i've already been and done this and the reason that we stop i'm very science lesson brain lesson

say we're gonna get a lot of brain times but the reason that we don't go to job interviews say no to opportunities don't go on the date don't do this don't do that whatever it is it's because when we don't visualize things before and this is why i'm such a big fan of visualization it's the unknown and it activates the amygdala which is your fear center now what that does is it overrides your prefrontal cortex which is your conscious decision maker and the limbic system takes over your mood your regulation your emotions so we actually convince ourselves through that fear and through that fogging of our conscious critical thinking part of our brain we convince ourselves bad things are going to happen anxiety ruminating exactly exactly oh i can't come we talk

about exactly i couldn't possibly oh no because you know you tell yourself what if that happened you've just reminded me of a time and this is like opposite bit weird but similar now it kind of makes sense when i went through a really really bad time when i broke up with fear's dad he got a new girlfriend and i knew what was going to come i knew there was going to be the instagram post first yeah then i knew the potential we're going to move in together i knew and i sat there one night and i visualized it all almost not because i wanted to happen but i thought right let's get this over with and i sat let's go through the pain let's go through the pain so you can do it in a negative way and i thought it was not negative i prepared myself and when it

happened i'd already felt that emotion so i wasn't dreading the insta post because in my head this will probably be what it says it will and you know what genuinely and did it happen of course it did yeah i mean no i need obviously you know when someone i knew what was going to happen you meet someone you get the insult but my point is more i prepared my body for it and that's kind of makes sense what you're saying i'd already use it that way so when it happened exactly i'd already lived the pain you've already lived the pain and a lot of people do do that where let's say i'm getting up on a stage i do a lot of public speaking i'll envisage myself falling over yeah because if i've done that okay well i've also envisaged myself getting up and carrying on

do you know what i mean it's like you've already been through the worst of it in your mind and your brain's signaling to you we've done this before we're gonna be okay because your brain doesn't know the difference between real and imagined it just knows safe so and and safety comes from the familiar even if the familiar is not the most benevolent option which is why new year's resolutions fail just on that subject but that's why we are able to fall into things that we've done before and that's why that would have worked for you yeah and it's such an interesting example the first time you drive a car you're like still me every time i drive every day we get in the car and you're just on auto yeah exactly exactly so new year yeah in the new year you've

just mentioned izzy new year resolutions yes everyone will have made these resolutions in the last few days my view on new year and i'd like to get your view on new year is i think new year's a load of shit yeah and anyone can start afresh any day but at the same time that is most people's mindsets and if you are there to make positive change yeah and that's the first of jam that you do it then fantastic then absolutely fine but it can be whenever so what are your top tips on resolutions okay so new year's resolutions are not inherently a bad thing i just think they're done wrong typically and that's why around 90 to 95 percent of them fail by February miserably and we've all been there exactly look at the gym you go there on the 1st of January or whenever you go

second because everyone's probably a bit hung over on the first you go there on the 2nd of January and it's absolutely packed can't get a machine for love or money can't get the weights I'm like what I'm gonna lift the 48 kg weight when I'm trying to do my little absolutely not I need the 3 kg but that's taken and then by February it's kind of like evened out a bit my fiance's a PT and it drives him absolutely mad so whenever February rolls around he's like great everyone's resolutions are over you know gets all the inquiries in jan then it quietens down a bit i'd be block booking in jan exactly so so the reason the reason i think they're done wrong is habits and new year's resolutions and goals have to start identity first so that self-concept and

unfortunately what a lot of people do is they set these really big massive goals i'm going to run a marathon this year i'm not going to eat any more chocolate no more crisps i'm going to stop drinking i'm gonna stop smoking i'm gonna you know stop dating the wrong people i'm gonna but the truth of it is our brain gets tired uses around 20 of our energy every single day so not only are you putting a massive cognitive load on yourself by having all of these new goals you're not really setting yourself up for success because it's going to get to a point of fatigue throughout the month where you're just like i can't i can't do energy to do this anymore yeah and then what does your brain do goes back to the familiar goes back to what it knows

this didn't work this didn't work yeah because i did it i did it every every friday night i'd go out i'd binge drink i'd smoke i'd eat then the next day i'd be hung over i'd eat everything there was in sight i'd binge eat i'd feel crap monday morning right i'm not gonna do it and every friday the same cycle happened again because you think that's the whole like weekend thing as well then because you you know the way that we look at things monday tuesday wednesday thursday friday saturday sunday 365 days a year new year's eve new year's day it's yeah and i feel like you kind of have to forget that right it's a friday so so now we have a drink we go and and it should be more like i'm having a drink because i'm celebrating something every day's a day doesn't

matter do you see what i mean 100 and i was like i want to i was like i want to stop living for the weekend i want to stop living for new year i want to stop living for monday first of the month whatever it is why are we doing that then like and i'm not saying why are we doing that because i do that too yeah like and a lot of us do that yeah you know we get messages in all the time of people um struggling with alcohol what they would deem as a problem for example there was a girl on patreon the other day saying i saw that that she uh has got into like the habit of drinking a bottle of wine a night she doesn't know where it came from it's just started and yeah that is a normal part of i would say a lot of our lives or vaping oh yeah vaping's a really big one sleeping tablet

what do you think got you what do you think what were you like so one of the things and if we probably should have said this at the beginning actually one of the things that izzy is really well known for and that her instagram is bloody fantastic for is glow up that's her thing that's your thing it's glow up it's going from somebody that she didn't want to be listen that's up to you if you're happy with who you are fantastic but it's who she didn't want to be and changing it to somebody that she does want to be so can you tell us probably should have done this earlier on but whatever it's fine tell us a little bit about who you were so who i was to be honest with you i'd always been very ambitious i'd always had big goals i always knew i wanted something a bit

more for myself you know i always i was always like pretty healthy like into fitness eight whatever and then in my early 20s i got quite unwell i got i was diagnosed with psoriasis which is an autoimmune condition from skin disease from stress triggered by illness but it was covering 90 of my body it was one of the worst cases my doctor had seen really and i had pustular psoriasis so it was like pussing like it was like sores couldn't walk because it was like behind my knees i was so people hear psoriasis they're like oh a bit of a bit of a scalp and it can be don't get me wrong it can be minimal right you know that but it can also be horrendous like there's varying scales of it yeah so i think as a young woman i'd place so much value on how i looked for such a long time

and suddenly that identity was gone so i didn't have any identity almost i had no purpose i had no passion really because i focused so much on that looks exactly and don't get me wrong like we're still allowed to be we're still allowed to want to look good and feel good right i think the two are synonymous and a byproduct of one another but i'd play so much on that i was just lost yeah i gained a lot of weight really rapidly i mean i'm covered in stretch marks on my legs back up you know my back my boobs everything because i put on weight so quickly because it was like i was just trying to fill some kind of void with food so for me binge eating was the real problem right and i mean like i was never full nothing was ever enough bethany frankel calls nothing was ever enough like

I'd always had food problems in my head from young and I think I'd quieten them for a bit and then they came back in my early 20s and it was like, couldn't eat enough. Made like a pot of pasta, had to eat the whole pot. Went out for dinner with friends, they didn't finish their dinner, I had to finish it. And then the alcohol came with that.

You know, it was like the drinking as well. And then the next day I'd feel anxious, I'd feel sad, but food seemed to calm that down a bit. And it just became a habit. Like a coping mechanism. Exactly. It wasn't, you know, there wasn't, it wasn't that something big and terrible had happened.

it just became a habit because that's what happens repeated behaviors become automatic yeah they fire neural pathways that form into automatic behaviors that go into your autopilot part of your brain your basal ganglia and they stick unless you change them unless you make a conscious effort to change them but you cannot change them by writing a goal down you can't change them by willing them away you have to put the work in but you have to really do that i say so like this is a normal yeah person this is where i say quit binge drinking or smoking so smoking and drinking is a difficult one because ultimately those are addictive substances it's not just your brain is it's a little bit it's a little bit out of my rep my scope of work addiction

because that's a lot deeper depending on healthy habits of the gym exactly okay perfect then so things like that so what i kind of learned was that it wasn't that i was like a loser you know it wasn't like okay i can't stick to my goals there's something wrong with me i learned about habits i read atomic habits by james clear which i highly recommend anyone to read if they haven't already get the audio but whatever is easier and i learned that habits are just automatic neural pathways in our brain that we revert back to when we need that familiarity and need that safety in order to change them you have to change yourself but you also have to very gradually change them so the first thing i always tell people to do in clients i work with instagram posts i do is

who do you want to be get very clear about that vision of who you want to be and this is why i always do a session in september because i say we've got three months till the new year let's start now because if you want to do the resolutions they're not necessarily a bad thing everyone else is doing them so you've got that social contagion around you everyone's doing it so it's a bit easier when you're being carried by that right and if you do it with your friendship group or a partner they're like it is just a bit easier so it's not a bad time to do it per se it's just not necessarily always the best it's not always done right is it it's always done right so you want to start with that vision of okay who do i want to be get very clear about that what does she walk like talk like

what does she wear where does she live you know what does she do every day what's her what are her daily habits i mean down to what time she wakes up yeah then skincare affirmations breakfast what's having for breakfast what's she wearing to work she's going to the gym on the way to you know everything literally i mean literally brain dumping everything and while you're doing it you want to feel how that would feel to live in the day of that person because that's going to be emotionally anchoring that into you yeah and what we're starting to do here is we're starting to get a clear image of who we want to be and starting to visualize that now what that starts to do is it starts to tell you the blueprint okay so these are the habits that i need to do

now what we're not going to do is try and wake up tomorrow and do all of those things i always tell tell my clients i'm like pick one and if it takes you a week two weeks a month to integrate that habit that's fine but if you can just and i always say step zero is to accept that no good thing comes quickly or easily no nothing worth having comes quickly yeah yeah this is why new year's resolution people want it within two weeks and that's the fault of consumerism right social media marketing tells us juice cleanse detox 12 week transformation it's all bullshit none of that stuff works none of it sticks doesn't make lasting change i know it because i've tried every single thing yeah i tried the barry's boot camp challenge i tried the juice cleanses i tried the detox none

of it works because when it's done you've almost finished that one week yeah and you think it's over and you've restricted the thing you've restricted yourself so much that then you go back to the old habits you go to binge because your brain's fatigued and you want to go back to the familiarity that was hard exactly yeah so you would want to start gradually this is why it's really good to start before new year but if you're starting now that's absolutely fine so get very clear about that vision now where people go wrong with vision boards and where they get a bit of flag same with manifestation is it's not just a write it down that's going to happen it would be nice right but you have to put the work in so once you've got very clear on that manifestation

visualization whatever you want to call it that blueprint that mood board we're going to get clear on the habits of that person and we're going to start integrating them in very gradually and very slowly and we don't want big habits like get fit well what does that mean yeah it's too too broad it's too ambiguous or read more okay what genre do you want to read yeah what book specifically do you want to read when how many pages in the day like be realistic with yourself you've got you've got child you've got children like okay i'm not going to read 100 pages a day i could probably manage two yeah and i can probably do it at this time because the kids are having the bath at seven so i'm not going to be reading it then exactly probably read it exactly um do you know

what's a really big one as well is it uh the apps on our phones like uh we all do scroll yeah and we can order a delivery in two minutes yeah any shite that we want to eat um and there's just so many different things that easily accessible yeah that you snap your fingers yeah and you can have it like you can have it would you say limit your time on social media delete those apps is that yeah like quick tips in order to focus on what you're saying there yeah so i think there's screen time control apps like opal i've never heard so it will actually lock you out of the app this is amazing it will actually lock you out of the app and that's you locked out of timu yeah i love that you're on team i recently discovered team oh it's really

it's really my engagement party these little like yeah chrome martini glasses for a pound sorry what's the word ethical but anyway anyway well we like it anyway i've got those um but we digress so you can get screen time control apps which are really handy because that's actually like stopping you but i always say to people and i say this to my clients i'm like the act of the scrolling is doing something in your brain that cutting out cold turkey can be as difficult as someone stopping smoking someone stopping drinking someone stopping drugs like you've made that what did you call it the habit thing with the neural it's a neural it's a neurological it's an autumn it's an automated loop automated loop it's an automated loop in

your mind and even like the anticipation of going in your phone so with the dopamine hit that we talk about doesn't come from the doing of the drinking or the eating it comes from the a lot of it comes from the anticipation of the knowing that you're going to know you you have had it well and we've all had this where you're sat at home and like getting a period whatever it is and you know there's a packet of oreos in the cupboard and it's almost like you black out and go and yeah you almost and you before you know it before you know it you've almost blacked out in the period of sitting on your sofa to go and get into eating because the anticipation of doing it is giving you that dopamine hit and that's why people who talk on social media about

these are my goals this is the the dopamine anticipation of sharing those goals because you think in your head i'm going to get them rather than the actual exactly yeah that's why people talk about like going silent mode doing that that kind of thing i believe in the evil eye as well so i'm the same yeah oh i've got those house of tour bracelets i love i've got about three in my bag i've always got one i've got them ever have you made a joke out of mine actually when i wore it you said that's not very you and i'm gonna find i said it's not very you i didn't say it wasn't very i've got the white ones my favorite i believe in the evil eye are you spiritual as well or not is it i i am i'm spiritual i would say i'm spiritual and i like to back

things up with science right because i think blind faith works for some people works for me for a long time and a lot of people are just willing with things like visualization karma for example is is do you know what as a basic a great way to live by absolutely yeah but people some for some people that's enough for some people the spirituality and the blind faith is enough and you do need faith to know you need to believe in yourself positivity you need that i like to back things up with science because the way the brain works is so complex and incredible and i genuinely believe you can change your life and have the best life ever if you understand how your mind works and that's why i do what i do you don't need as much willpower then because you kind

of got facts proof rather than just believing willpower is bullshit by the way it's not a real thing like it will only last a certain amount of time before your brain gets fatigued do you think right i'm gonna throw you some questions hang on i need to know a bit more about the doom scrolling yeah so replace it with scrolling on things like pinterest which are more productivity based more educational based also i've unfollowed and muted any account that makes me feel badly about myself i saw you post that and i went and did the same because if you are going to spend time i'm not a blocker she's a blocker i was lurking or wanted to look i just block so then you can't even look yeah can't yeah yeah or i'll view their story and then block them so they can't see i

viewed their story yeah and so that as well little tip they can't look at me then so bye yeah i i use that button a lot but so the time i spend on social media and i genuinely mean this for me i used to be a social media strategist that was my job before the time i spend on social media is to me okay what are people talking about what are people interested in what are people engaging in like it's productive time for me i don't really doom scroll because i've curated my social media or i'll scroll on pinterest or i'll have the app that's locking me out of it pinterest imagine getting that that's really funny when you fall down you're not getting in it's no exactly but you to completely cold turkey a habit can be worse for your brain because you end up binging

on things and you might end up just brain rot the whole day so replacing it with something better you know you're gonna go on a diet on monday what do you do on sunday you stuff your fucking face you stuff your face and people always say to me i always get a question every week when i do a q a i do a weekly q a how do i stop eating chocolate i'm like i still eat i eat whatever i want pretty much i just it's in moderation now like i don't have that mindset of all or nothing it's that 80 20 mindset of like i have my chocolate after dinner my dark chocolate that's always in the fridge and i have it after dinner one square my one square maybe two i think when you know you can have something you don't really want it as much well that's opening up the anticipation's

gone exactly like exactly is that when you're a teenager and your parents like you can't do that and so you want to do it more exactly so we sorry we digress because there's so much we want to ask you and you've got so much valuable info for us but if i just rewind it a little bit to the person who is starting to become so they have visualized who they want to become they visualize how that feels yeah then what so then you're going to pick i kind of say one to three habits depending on the kind of gravitas of that habit how big is that habit so let's say it's just like okay i want to i want to work out more i want to eat healthily i want to read more let's just use those three examples so let's say we want to

start integrating those into our daily routine let's be realistic about where we can stack those on okay if you're someone that's getting the bus to work getting the tube to work let's say a driving to work okay is that time that could be used to listen to educational podcasts could i get audio books to listen to could i read on my commute to work realistic that's fixing with what you're doing habit stacking onto something you are already doing anyway so we might as well jump on that loop that already exists in our brain okay with the new beneficial habit if it's i want to start taking supplements great put them next to your coffee machine because you've already got the coffee you've already got the habit of the coffee in my car exactly because you know you're

getting in the car every do you know what i mean like there's almost no excuse you've already got a habit of exactly add it to that habit make it clear put it in your teeth in the morning which by the way isn't an automatic behavior yeah like we've taught ourselves as humans we're not born knowing to brush our teeth but thank god we've developed a habit we've developed the habit of doing it same with showering same with all of those things so we could be doing your affirmations while you're brushing your teeth so that's what i do do my affirmations when i'm brushing my teeth and i will say to people i hope you're doing that every morning because if you are that's you stood there with nothing else to do people say if it doesn't come exactly naturally that's

how i started i must have read it somewhere the post-its on the mirror because then when i was going in to brush my teeth was like ah yeah exactly exactly and we we have this we have this terrible mindset and social media doesn't help it of all or nothing and i always say no zero days and everyone's like oh but i need a day off sometimes i'm like let me just tell you what a no zero day means a no zero day is a day where you do not do one thing that contributes to the version of you that you want to be i don't care if that's rolling out the mat getting into your lululemons and doing a stretch for two minutes i don't care if that's reading one page of a book i don't care if that's doing a hundred steps i don't care if that's drinking a big cup of water

it's something not doing a new person exactly to keep that habit to keep the habit because your brain doesn't know difference between big and small and this is where again for years we've messed up it doesn't have to be a big sweaty hour-long gym session doesn't have to be that you ate perfectly for the whole week you know we think oh i've had a biscuit right might as well get the takeaway in tonight get a bottle of wine and like we think we fucked it exactly it's how we recover ourselves from those slip ups not that they are but if you want to describe it as such so we have to tell ourselves in order to stick in the habit of something you just have to do it doesn't matter if you've done it for a minute doesn't matter if you've done it for an hour

whatever however long it takes so let's say it is those three things reading more um eating healthily and working out more yeah if all you have time to do is listen to five minutes of an audiobook on your way to work roll out the mat when you get home and do a little bit of a stretch and make yourself you know do a meal prep that's just healthy for one meal you're starting to build those habit loops in your mind and what that does is it starts to form that habit to make it more automatic so you know when you get to a point of like i don't know like for me with working out now i wake up and i just i don't think about it i just go like i wake up and i just go like that factored it into your day i factored it into my day that wasn't always the case yeah but your brain

doesn't know the difference between real or imagined it also doesn't know the difference between big and small so we tell ourselves because of social media and on our conscious minds we tell ourselves if a workout's not sweaty in an hour long it doesn't count your brain doesn't know that your brain doesn't know that you've only done two minutes it just knows that you've done it done it so this is why i say to people like get clear about who you want to be and then slowly start to build up the habits because i'll tell you something if you could start to do two minutes of every habit you want to do today and get one percent better every day by the end of the year be 37 percent better i think that's the right math i'm not a mathematician my coach but sounds good

a lot it's a lot by the end of the year you could be above and beyond 30 percent better i will say to people exactly two years ago i was still in an office job that i hated and they think oh my god two years isn't a very long no wow that's a lot you've done in two years and I'm like yeah but if I'd said to myself at the beginning it's going to take you two years to get there it sounds it's not a lot of time yeah it's not a lot of time it goes like that exactly and when I told myself when I so when my mum got sick and I was like right enough's enough I need to like really start like actually showing up for myself showing up for my family whatever it is and that was when I started to do these really really tiny habits and then I'm six months later I'm not kidding I looked in

the mirror and i was like oh my god i've lost most of the weight love that you know i'm in a new job this is when i was still in my 95 but i was in a new job that i loved i was out of the shitty relationship that i was in that's a huge i was out of friendships that were so toxic for me and by the way we need to get onto friendships yes and relationships your environment yeah let me tell you something if you're trying to start new year's resolutions and you've got a partner friends family that is not with you on that journey totally agree yeah we need to change him yeah you are the sum equal of the five people you spend the most time with and i absolutely believe that if you're not looking at the people around you and thinking like god i'm so i really admire you're

amazing it doesn't have to be they're so rich they have this it could be they're so wonderful so funny they're so kind they're so hard working you need to surround yourself with people who inspire you because you will rise or fall to the people that you surround yourself with i always say with James just before I met James I was happy you know ready to meet him but my whole life was at a level financially work everything and since I've met him oh it has my I don't want to go into income but like it's 10 times everything's everything same with me with anger and that's because he gave me confidence security everything I could have asked for my life who I am as a person has literally elevated elevated and i put a huge amount of that down to having a lovely

stable happy relationship makes me so happy no honestly i say it to him all the time he's changed my life he said why haven't you posted on tiktok today this is what james every day till i hit 100k why haven't you posted today you need to post get posting get posting hold me accountable it's huge if you're in a relationship right now with someone that's bad on the flip side you've got no chance what if you've got friends taking the piss out of you for posting on right this is a massive thing out let's talk about friendship and you're being right you're being you know i bet you got some of this is oh i have people trolling me going yeah oh and it'll be people you fucking know oh by the way and by the way most of the time why would someone go out of their way to randomly it will

be 100 listen like it's out of our comfort zones for me and lauren literally three four years ago step into doing a podcast when everyone was just took a piss they did they were like what are these two doing same with you when you went on your glow up and you you know i get girls messaging me or friends or friends of friends i'm at events they come over you how do you set the camera up and start talking to it and i'm like i don't know just do it now but at the beginning yeah i wouldn't have felt like when i watched my videos from the beginning but yeah but at the same time you went out there and you did it and as we were just saying friendship groups okay there is an element massively of toxicity when you start breaking the cycle i am not drinking today like i'm just

gonna get a mocktail or a sparkling water yeah why are you not drinking yeah why are you not I'm gonna order I'm gonna get a salad actually guys I'm gonna skip out at midnight I'm gonna drive like or you know you you're doing something different with your work or you are starting to pull back a little bit what's your advice the first thing you learn as a mindset coach before anything else is that people's perception of reality is entirely unique to them entirely unique and negativity breeds negativity and negativity breeds negativity but you have to remember that the way that everyone is experiencing life is entirely different through their lens of how they're feeling and you can't really change that very you can't change it but being aware of

it helps you a bit because the times when i've been the nasty well yeah we get onto that but the times i've been the nastiest the angriest acted out is when i'm feeling low body confidence yeah i know that i'm angry at myself and i'm projecting so that's an important thing to know the second thing is this concept that was born i think it was born in new zealand called tall poppy syndrome and it's this idea that they cut poppies down when they reach a certain height if they start to grow beyond higher than the other poppies and it's this idea that all the crabs in a bucket have you heard that if a crab tries to crawl out of a bucket the other crabs pull it back down oh nasty people don't like to have come from the same place as you the same starting point

as you and see you doing more than them because it reminds them of where they remind them of what they're not doing and this is no like shade to anyone this is basic and that's fine if you're fine with being there if you're fine with being there that's fine but if your friend and i always say i always say to people invite your friends into this new version of you okay so if it is right i want to work out more i want you know what i don't want to go out on a friday and get plastered i want to wake up on saturday morning go for a walk and really make most of my day that was a big thing for me i just loved walking in nature lowers your cortisol like scientifically biologically lowers your quarter i just i felt good doing it it was something i could do with

my mum and i would say to my friends who i used to go out with and get wasted with on a friday night do you want to come for a walk with me on saturday morning some of them were like yeah do you know what that sounds lovely so you invite them into that new version of you and then some of them were like no you lose that's fine walking and i'm guess what i haven't spoken to some of those people like three fours no no shade like no fallout but people are either in your life for a reason a season or a lifetime what and those people were just a season and when people say to me i used to get really like i've got a lot of like i have an i have an autoimmune disease it's very inflammatory so i'm quite specific about what i eat yeah where i can control it if i go to your

mom's house for dinner and she's made me a shepherd's pie i'm eating it like i'm not like like i'm not a dick but if i'm at a restaurant making my own food i'll try and be like gluten free just because you're gonna make choices that i make choices for you exactly it means my skin's less inflamed that's just that's how i work yeah i used to get so embarrassed having to say it because people like oh trying to be healthier when i would go into work with a salad oh look at look at izzy with a salad and that's because they wish that they were eating a salad exactly they wish they were eating the salad but you know you have to really be aware of that and you almost yeah maybe take the piss out of yourself yeah here i am again here i am again with the salad but if i

don't i'll be swollen up don't be you know don't be a prick about it don't be like yeah well you just wish you were doing this you know because people don't want to hear that people don't like to be told about themselves you can know it but just to kind of i think a don't do that to your friends but b if people are doing for that you just just sort of note it but also if you don't a lot of the time people just want a reaction it's like trolls if you don't respond they get bored and they move on after about two three days of you coming in with the meal prep with the salad going to the workout not going out on the friday night eventually there's nothing to say because what are they going to say you know passive aggressive exactly and put yourself in scenarios

you know whether it's like a run club or a walk club or just like a pilates group or whatever if you are trying to be healthier like-minded people like-minded people because there are so many people out there who are going to be like my friendship circle now and the people i surround myself with and my partner and everything like reflects the person i am i'm so proud of the group of people that i've got around me and vice versa and we just like the same things like like we say like like does attract like and you know there will be a period and there was a period where i really was like oh god like like a transitional and i was like shit do i need to do i should i just go out and get fucked because they're doing it and it's gonna you know it's the familiarity of it and just

to know the option it's the safety that your brain is craving but if we don't you know nothing changes if nothing changes you can't read the same chapter and the ending's going to change that you have to change something if you want to change your life and environment is a massive thing i do have to say though like we're talking a lot here about not going out getting fucked on a friday but i also like i want to be realistic to you know everyone's got their own how they want to live their lives and i just want to make it like really clear we're not saying you can't go out and get fucked on a friday if you want to go out if you enjoy that and it doesn't and you're all right with having a bit of a hangover and you fucking love it and it's making you happy

that's all i still go out and drink by the way and i think i think you can also and this is something that as nip tuck we've always said you don't have to be in one of the boxes no this is where we mess up this is where we mess up you can be a bit of everything so i've been really trying recently to like little habits little health habits however if i want to go out and get pissed and then the next day think fuck's sake i shouldn't have done that i will and i'm not going to beat myself up you can be a bit of everything that's really important it's excess and it's what makes you yeah if it's if it's making you feel awful that's when i question exactly like for me i like this year a big thing for me was like cutting out stress as i could control so i stopped drinking

coffee in january because it made me anxious yes and i could control that yeah there's things you know there's things you can't control people like family members getting sick things like that you can't control those things but there are environmental stresses you can control so you can lower all the stuff exactly if going out and getting wasted makes you the next say question your entire life which for a while it did me and for a while i was drinking to excess to the point where i did now when i drink i mean i'm such a lightweight anyway for me when i say like i was wasted it's like three glasses of wine and i'm i black out but that's just genetically i just i do which is why i kind of avoid it but i will i only go out and drink with people who make me

feel good who will look after me so i don't really have a reason to be anxious yeah the next day because you've been with safe people and if it's correct like the next day it's like did i do that no i don't remember you doing that and you're thinking yeah you've got your tits out i don't remember that instead of the girl that was like you were so embarrassed you were so fuck off what's that gonna help time because we have been yapping right so we've spoken loads about new year's resolutions mindset which i think is amazing i want specifics now because your skin is yes fucking oh i can see my face right i can see it like it's legit i could use i could put my lip liner on with your forehead guys you both have the best so thanks so tell us go to skincare

okay obviously the cosmetic consult pass i've sent you the black box oh my oh i'm so excited honestly that product changed my life i didn't really like exfoliate ever before and whenever i'd go and get facials i was like what's the one thing i'm missing and they told me exfoliation so but i keep it very i keep it pretty simple with skincare you have to with psoriasis you have to with psoriasis but it never affected my face lucky praise be i never i had scalp i had it everywhere never the face weirdly but it doesn't really affect the face that badly apparently but i do have dry dehydrated skin so i don't cleanse my face in the morning i only cleanse my face if i've worn makeup you're not really meant to because of your mantle handle exactly and barrier

it's a mantle hand your mantle handle darling i was thinking praying mantis i was thinking so yeah with the morning cleanse it's a con like i don't do a morning cleanse fair enough okay i just splash your water if you've if you've nurtured your skin overnight obviously if you have put active you need to get rid of that yeah if you're in the sun but yeah so if i've used the pads i wash my face with warm water but otherwise not really a morning otherwise not really a morning cleanser but what i've been using religiously hypochlorous acid spray obsessed on my armpits on my face everything one no i've got the tower 28 one but i've also just got one of amazon that's like 12 yeah the one with the blue writing exactly the iso skin one so we're spraying the face we're

spraying the fan in the face maybe not funny it's probably not the fan not the fanny but the pits a bit okay um it's like an antiseptic antibacterial but with no sting no smell nothing no good for kind of um spots good for spots so because i was getting a lot of like breakouts here that started coming on when i was 27 i'm nearly 29 now and they've completely gone okay so we like that so we like that that got and then i've got toner i use elemis collagen toner smells unreal really good i used to think toner was bs absolutely not such an important part of your skin care essence exactly you should call it an essence and then i use the either the astoria barrier repair cream we love it or the la roche-posay sycoplast yeah similar and i pile it on my face in that now

well apparently from the horse's mouth they said you were there they said that you should wear an spf as well i think anything that includes an spf you normally need an spf as well really so that's a bit misleading. I put the La Roche-Posay SPF on top or the Beauty of Jossie on one. Oh, that's a good. That, that. Babe, have you tried the eye cream?

No. Oh, the ginseng one. Yes. Nice. Right, so a guy that I know who is a celebrity makeup artist like Kathy Hilton, Kathy Hilton, Paris Hilton,

Kris Jenner, everything. He said that that eye cream changed his life. Yeah, it's very brightening. I'll send it. So you do toner, you do a nice moisturiser. toner nice moisturizer spf that's it and then at night night i'll use the elemis or the quarterly cleansing balm and then i'll use the i've got the summer fridays like gel cleanser so double cleanse

always if i've had makeup on if i've not had makeup on i'll probably just use the cleansing balm and people aren't cleansing properly you'll know this like you need to be cleansing like you need to be like warming up the balm in your hand and then getting into but like really massaging in for one or two minutes like getting everything off then the double cleanser and the hypochlorous the toner the moisturizer if i'm using your treatment pads i'll just do that with no other product and then an eye cream i've got the estee lauder advanced night repair or the medicaid retinol medicaid eye cream size do you go for skin treatments as a yes so bbl moxie i love that did twice painful ow oh and i've got a really low winter's the best place i'm doing mine soon

so i did two rounds of that last year just to get rid of pigmentation i had from the breakouts i had and then this year i've done two rounds of microneedling and hydrafacials unreal that's all i've ever done to be honest never done botox filler shut up no nothing never done botox never done pollies well whatever you're doing is working yeah absolutely we are yapping but if you saw my mom's skin you'd be like oh yeah you're like oh okay make sense supplements that is okay because everyone is going to be filling their baskets with a load of shit they probably don't need so yeah we're on a bit of a budget yeah we are women a woman in her 30s who has no specific health conditions she just wants to be healthier have more energy and more radiant go okay creatine

i have been going on about this and people are oh that's right i was gonna make you bloated i knew you were gonna say that i knew you were gonna say that for the first week or so yes if you're overdosing it can now i'm not a nutritionist this is all what i've learned because i'm obsessed with it all but creatine when taken in the right way in its pure form i use the arta creatine incredible shouldn't shouldn't no it's in like a black big it's like a big you just spoon it out okay creatine um obviously weight training that's not a supplement but everyone should be weight training in some form anyway especially if you're not i mean in your 30s yes because it's great to start good habits but if you're 40s 50s 60s just really good to be weight training not even to

look a certain way just for muscular health brain health omega-3s i'm obsessed with brain health and cognitive function so omega-3 is a massive one that comes from your mom as well massively and i think i i always get really it always really like pisses me off when i see people like with low demonizing like fats and all of that and omegas fatty fishes avocados nuts your brain is surrounded like you need fat and especially when we need fat around our brains and when you're you don't want to be starving your brain of nutrition and that's why i get really upset when i see girls under eating yeah on the jabs when they don't need to be on the jabs because because your brain the creatine is good as well for for brain creatine is really good

is really good as well all of that and then magnesium is just a really good one for night time sleeping you want to get magnesium glycinate glycinate citrate is one that makes you shit yourself that makes you shit yourself yeah exactly i've never heard of this shitting thing so it brings water into your stool so if you've got dry stool it brings water into your stool magnesium citrate i mean that's probably i would say a multi-vitamin gut health is such a tricky one like if you've if you've tried eating high fiber lots of different colored vegetables having a varied microbiome like your microbiome likes to be fed with lots of different things so it doesn't just want one vegetable it wants lots of different vegetables it wants lots of different fruits to

kind of feed all the different gut microbiome that you have if you've tried that and you're still having problems a good probiotic a simprove an epitome like those things are really good i use digestive enzymes because i've got low stomach acid to be honest with you i would recommend doing a gi map test i was not an allergy test have you done like a microbiome test i've just done one i'm waiting for it to come back so i've done a gi map test and had a meeting with the nutritionist based on those results they're expensive they're an investment if you if you really have problems do it find out what's going on and you want to invest do it these allergy tests people are doing no it changes every six months yeah and it will show up with stuff you've

been eating more of right so if you've been eating a lot of something a lot of these allergy tests and that's the fucking and they'll be honest everyone's like oh i did this allergy test i can't eat this this this it's too restrictive and it's not actually giving a realistic picture yeah you need a full picture shall we finish with the dilemma yeah okay so we've got somebody who's written in and they really want to know how to balance a corporate nine to five because i do think it's all right saying all these things but if you've got a nine to five you've got a lot going on it's hard and not being in a burnout cycle every few months yes so i was i was probably in a better like i was probably in a better cycle with this when i was in my nine to five because i had

so much routine so burnout occurs when your brain spends too long in a high cortisol high alert state which is kind of stress i guess which is stress kind of stresses that you've got and there are lots of different micro stresses you can control and i've got a lot of content on this but things like making your alarm a really calming sound you know so it doesn't wake you up with a jolt things like giving yourself adequate time to get ready in the morning things like laying out your clothes the night before meal prep things that mean you're not rushing especially if you've got kids especially if you've got a nine-to-five because you've got limited window to get ready right like it's that's what i would always make sure i did the night before that's incredibly

important but what you need is rhythm not intensity so i was saying to someone yesterday i was like you know what sometimes i just like a day because like with what we do it's kind of like you're on always always you're always on and i was like i just love a day where i can sit and watch the kardashians and they were like oh is that not like brain rot and i was like i get more from those rest days than i do from a holiday and we were speaking about this just before we started recording because your brain craves that kind of your brain craves that rhythm more than it does that like final crash i will get sick when i stop like i used to get really sick i get sick on holiday exactly so you're probably it's when my body goes i'm allowed to be sick now exactly so

what i would recommend is if you have that time after work it's going to help shift your nervous system from sympathetic stress to parasympathetic so if you can even have like half an hour after where you're having a bath or where you're just watching a tv show on your own or reading your book or doing your affirmations or doing your journaling having those windows or if it's a puzzle knitting a crossword so basically that time where you're not looking at your phone and working you're not looking after somebody else you're just breathing and allowing breathing and just being and just existing not doing not creating or anything just being and doing that with a pocket of time every single day just a bit of quiet every single day even if it's 15 minutes it's

going to do so much more for you than that holiday you're looking forward to at the end of the year yeah because when you're on holiday sometimes don't you think that you get somewhere especially if it's a without kid holiday and you know like me and ed went to london at the weekend and we were like well we've booked this we've got to be out of there and the stress continues and it's sunny and the best time is literally when you're like i don't have to do anything i can do what i want to do and my body exactly like when i was in my 95 and like before that when i was like at uni and doing exams and whatever like i was always very very high functioning with it and i always feel like i've fallen a bit out of that routine yeah but when it got to six o'clock i'd stop

that was it i didn't i didn't look at my notes after that i wouldn't and with work once i got home my phone was off i was i had such a good routine with it and sundays i didn't touch work and that was that worked for me like now i'm working because i'm like oh i could do that and that and that and that because when you work for yourself you do yes but when i was in the 95 i took advantage of that time and i think i will say to people i'm like once you once you reply to an email after hours people start to expect you to reply to me yeah you're pushing your boundaries so you need to set your boundaries boundaries exactly when you are done get you out of office on get you out of office on i'm not working and just give yourself that time and be

kind to yourself exactly and allow yourself that time rather than pushing pushing pushing pushing for a weekend or holiday and then burning out just give yourself that bit by bit exactly because you'll get there and you're just like i'll get on holiday and like angus always complains he's like all you do is sleep for the first two days yeah i just because you're done because i'm done yeah so i need to get better at that myself to be honest izzy you have been an amazing oh i've really enjoyed tell us your social handles so everyone can give you a follow so it is just at izzy utterson on everything is he with two z's spelled in the way it should be thank you for having me

I've absolutely loved this thank you so much I feel like I'm gonna I'm gonna change I'm gonna change I'll come back in a year and see how you got on with that bit by bit

first vaping right guys thank you thanks Izzy happy new year happy new year guys bye