The Bossticks - #98: Be Well By Kelly Part 2 - Dieting In The New Year, Cortisol, Quick Fixes Vs. Long Term Fixes, Sleep Schedules, Fat Burning, Self Discipline and Diet Procrastination

Episode Date: January 23, 2018

On this episode Kelly LeVeque AKA Be Well By Kelly returns to jump into a variety of topics! We start with jumping into a new year diet with the new year, morning routines, cortisol in our systems and the myth behind juice cleanses. The conversations evolves into when to eat before bed, sleep schedules, unhealthy weight loss tactics, quick fixes that may hurt you in the long term and procrastinating when it comes to diet.  To connect with Kelly LeVeque click HERE To connect with Lauryn Evarts click HERE To connect with Michael Bosstick click HERE Read More on The Skinny Confidential HERE This episode is brought to you by Zola.com.    Zola is the wedding company that will do anything for love. They are reinventing the wedding planning and registry experience to make the happiest moment in our couples' lives even happier. From engagement to wedding and decorating your first home, Zola is there, combining compassionate customer service with modern tools and technology. All in the service of love.   To sign up with Zola and receive a $50 credit towards your registry, go to www.zola.com/skinny 

The following podcast is a Bostic media production. This episode is brought to you by Zola. As you know, Zola is the way to go when it comes to the wedding registry and the wedding planning process. Trust me, guys, it's a total thing because over 300,000 couples have used Zola. So basically Zola Registry is everything you love about your favorite department store. Plus, it includes things like honeymoon funds, fitness classes, charities, wine subscriptions, and so many different creative ideas. They have over 500 brands,

tons of experiences, donations to charity, like I said, and even cash funds. For our wedding, I didn't want to even hassle our guest, so Zola took care of all the hassle. It kind of makes the whole situation seamless for everyone. It's just so easy to use for couples and their guests, which you know I love. To sign up with Zola and receive a $50 credit towards your registry,

go to Zola.com slash Skinny. That's zola.com slash skinny for all your registry needs. That's zola zola.com slash skinny. I feel like you guys need to stock the situation, especially if you're a bride. She's a lifestyle blogger extraordinaire. Fantastic. And he's a serial entrepreneur. A very smart cookie.

And now Lauren Everts and Michael Bostic are bringing you along for the ride. Get ready for some major realness. Welcome to the Skinny Confidential. Him and her. Welcome back to the skinny confidential him and her show. Today we have Kelly Leveck on the show, also known as Be Well by Kelly. This is Kelly's second time on the show. If you missed the first episode with Kelly, you should go back and listen.

It was definitely one of our most downloaded shows of 2017. It is episode number 67. Okay, on this episode, we talk about how to jumpstart the new year when it comes to diet, morning routines, cortisol in the system, the myth behind you. cleanses, sleep schedules, unhealthy weight loss tactics, the negative long-term effect of quick fixes and diet procrastination. For those of you who are new to the show, I am Lauren Everett's. I created the Skinny Confidential seven years ago, which is so crazy. And now it's a podcast, YouTube channel, community, and book. And I'm Michael Bostic. I'm an entrepreneur, investor, and business owner.

I specialize in business development and direct-to-consumer sales online. Over the last 10 years, I have developed and helped to develop and managed businesses in the online space. In 2018, I have been working on an exciting new project in the podcast space that we will be announcing in the upcoming weeks. Aren't you excited about that? I am excited. I'm excited too. You've been working your ass off.

It's something that brings other people up, which is exactly what we're all about. Yes, sir. Or, ma'am, in your case. In the meantime, my face is peeling. Yep. It's like falling off. Yeah, it's super weird. So I got this facial in L.A. at Glow Skin in Tulsa Lake by Casey. Shout out. And she did actually sea urchin and coral crushed up and rubbed it.

Don't you think you need to like sometimes just like give it a little rest? You're all doing all this stuff to your skin. I'm a human getting. There's corals and there's lotions and there's, you know, I'm just finally getting, you know, the nighttime like put a little bit of oil on, morning wash and cleanse. Like you're over there putting sea urchins and seaweed and snakes and whatever. No, this is actually a real thing. It's coral and sea urchent that's ground up and you rub it on your face and it basically gives you this really great peel. Just rubbing some uni all over your face. It's not uni. Uni is gross.

I know a lot of people like uni, but I am not an uni guy. It reminds me a snot. Okay, well, we're not talking about uni. We're talking about coral that's ground up and you rub it all over your face. I also got a jelly mask and facial massage. So the whole thing was really great. I think that you should try new things and just see what works for you. Yeah.

Let me know who your uni girl is and I'll get over there. So we're in L.A. Still sober as a whistle. Michael sober as a whistle. But I just want you to tell everyone what your latest is. What's my latest? Oh yeah. Exactly.

Which is your latest? It's a harmonica. No, okay. You jumped the gun. I bought. Okay, I've always wanted to learn how to play a musical instrument. I used to dabble with the guitar when I was younger. When you were two like tap dances and cat when we were three.

They used to dabble, right? Okay. Play a couple of licks here and there. We all dabbled. We had a little band for a while. Everyone had a band. And Rocco and Dante, we were pretty good. Josie and the Pussy Cats.

We could play that one song that goes like, woo-hoo, you know that one song. Everyone could play that. And anyways, band fell apart. to my dismay. So I still want to play an instrument, but I don't, I know with my schedule and everything that I got going on,

it's not going to be a priority. I know if I really was into it, it could be. But it's just not, I know with my life and what I'm focused on right now, it's not going to be, but I still want to dabble a little bit.

I feel like the ship sailed. So I was like, what could I get that's easy? And I'm not saying it's easy, but like easy to handle, doesn't take a lot of movement, doesn't take a lot of carrying something around. So I got a little harmonica.

And I'm going to find a tutor. If anyone knows a good harmonica tutor, send it my way. But probably don't. I think I learned there's blows and draws, you know, blowing when you actually blow out your mouth, draw when you suck in the air. So got a couple beginner harmonicas. So you're going to practice your blows and sucks? Yep.

Okay. Well, we can't wait to hear it on air. You can practice your blows and sucks later as well. So anyways, yeah, still sober, hyper-focus. On the harmonica. Got a lot to do, like I said, working on something in the podcast space this year. got to be super focused and vigilant and um you know what i'm not missing alcohol at all and you know at this point like three weeks in i feel like there's like a haze that's i know it's super weird like

for those for people that i haven't been drinking for a long time they probably get what i'm talking about but i feel like there's like a fog that's been lifted off my brain and i'm like super focused right and i'm clear in my thoughts and what's interesting is i was talking to my my partner Jeff this weekend. And it's not that alcohol, like that I have an issue with alcohol. Like I can, I can socially enjoy alcohol and, you know, chill out and I don't have an issue. But it's just like having the excuse to not be so social and constantly being focused. Like, I don't feel bad staying up super late and like I'm getting up super early and I'm not hung over and I'm super clear and I'm just getting a lot of work done.

So I know a lot of people do these things where they get off alcohol for the health benefits of it or like the cleanse, but for me, just the level of focus that I've had and clarity from getting off it has been like hyper productive for me. I'm so glad. I'm so glad that it's shown you that you should play the harmonica and that's like where your clarity's coming from. Yeah. Can't wait to hear your band like your whole movement.

It's a solo band. It's me and the dogs. All right. Well, let's get into the tip of the week. All right. So my tip of the week this week is short. And I will, since we're with Kelly today, I will relay it to health and wellness. But I was reading an interview with Warren Buffett the other day and he was talking about how he thinks people get into trouble when they start to think in short term.

You know, we talk about long term short term for a while, but in short term gaps. and he was saying what he thinks is the best way to think, and I could be butchering this a little bit, but is in seven-year windows. So instead of focusing, okay, what am I going to do, you know, in a year or two years, what's my life going to look like in seven? But then he says on the flip side of that is you also want to get hyper-focused on the immediate short-term, which is the next one to two months. Because in those next one to two months, you can actually plan steps to take action towards your seven-year goal.

He says where people get in trouble is when they start to focus on the one-to-two-year goal, range because there's not it's far enough out where you're not taking immediate action but it's not far enough out where you actually can map something out for for a long-term goal and make long-term decisions and so I was thinking you know it's my tip of the week is basically to think in those in that seven year five seven year gap 10 year gap but also have those micro goals in those one to two months and I think that you can relay this to diet as well where it's like okay if you're in seven years if you want to look a certain way or feel a certain way, you have to start making long-term changes. And in this podcast, we start getting into, you know, the difficulty with short-term

changes and, you know, quick-fix schemes to lose weight or to get in shape. And also focusing on those one-to-two-month increments where it's like, okay, what can I implement today to work towards being healthy in that seven-year gap? So basically, my tip is focus on the seven-year, focus on the one-to-two-month, what can you do immediately right now and what can you work towards in seven years and I think completely ignore that one to two year window. So maybe we should ignore the harmonica. In seven years, I could be jamming that harmonica and in one to two months I can get a tutor and learn the basic chords. So I've got it mapped out. Let's use the hymn tip on your new hobby. My tip is something I've blogged about before, but I feel like we need to go over it again.

So it's all about the facial steamer. Ever since I was little, I was super into skin care, which is no surprise. My mom was a super freak about her own skin, and she would yell at me more about sunscreen than doing my homework. That's actually a fact. My mom would be such a freak about sunscreen. So, again, no surprise. She preached about sunscreen on my hands and my neck every day, all day, even when I was like 10.

So I remember it was a thing to heat up a bowl of water and then, stick my face above it to open my pores. Did anyone else do this? Am I weird? So this may sound nuts, but even as an adult when I'm cooking pasta, I still do this. Like the pasta's cooking and there I am sticking my face in a boiling bowl of lentil pasta, which I don't recommend, but I do do. But now we've evolved a bit because we have a facial steamer. And uni. I don't know what you know. No. So basically, a facial steamer is something that hydrates and purifies the skin in one simple step, trying to get Michael on board currently. Hopefully he's listening. So it reveals this dewy smooth complexion in nine minutes. You guys have seen me do this if you've watched my Instagram live.

It's kind of the ideal way to begin an at-home experience. And it kind of gives you the whole package because it's exfoliant and it also provides results. So the effectiveness of the this product is kind of insane. I like to use it right before I put on makeup because it kind of tightens your skin and makes your pores look small. So I'll leave the details of this in the show notes and on the blog. But basically as Jackie Schimel of the bitch Bible says, who is the one who recommended this to me? She says, not to sound dramatic. I'd sell my future children for a facial steamer. It's one of the best things that's ever happened to me. My skin has never been better. The day you order this steamer is the first day of the rest of your life.

Sometimes when I'm feeling wild and fucking alive, I infuse my facial steamer with rosewater or my toner and think that if Leonardo DiCaprio ever propositioned me for sex, it would be solely because I've had a really amazing facial steam. So let that marinate. Jackie, I could not agree with you more. Thank you for the tip of a lifetime. More is on the skinny confidential. As you guys know, it is wedding season.

So Zola is the way to go when it comes to the wedding registry and planning process. We've talked about this like a hundred times, but we got to talk about it some more because it's wedding. So we use Zola for our wedding. Michael knows that. And it's a total lifesaver. I feel like it's a thing. So over 300,000 couples have used Zola, which is kind of nuts.

Including yours truly. Including yours truly. basically Zola Registry is everything you love about your favorite department store plus it's also a medley of things like honeymoon funds fitness classes wine subscriptions and so many different creative ideas they have over 500 top brands tons of experiences and even cash funds it kind of makes the whole thing seem seamless for everyone so it's super easy to use for the couples and their guests Also, you should know the customer service team is flawless. They really go above and beyond to help you pick out the ideal gift for the couple.

There's this thing they offer called group gifting, which allows a bunch of guests to contribute to huge gifts. Gifts that the person will actually really use, which is very nice. As the brighter groom, you can even personalize your registry with photos or notes about why you want a certain gift, which I really, really love. you know I love a story. Michael and I wanted to do a charity situation. So we did a fund for my grandma, and then we also did a fund for the Chihuahua Rescue, which is Michael's ride or die of life.

That was really fun to have the charity aspect with it, and you can also include that with the gifts that you want. I just really like the idea of contributing to a cause by also enjoying your special day, right, honey? Yeah, and I just like that somebody doesn't have to show up with the toaster and like feel like really irritated that they had to show up with a toaster to your, you know, your day. And like, then you have to like put the toaster somewhere like on or like a, you know, that table with all the gifts. Like it's just cool because you could just like leave it up.

Someone can go online. Everyone wants to go online. They want it easy. Don't bother your guests like, you know, bring a blender or a toaster. I know that, you know, people that might be a little touchy. But seriously, like nobody wants to show up with, you know, with a bunch of stuff. You talk about the toaster every minute. So instead of a toaster situation, do a do a donation.

Give them some cash. an experience. Give them a wave runner ride. You could do a wine subscription, a fitness class, a honeymoon fun. There's so many options. Hang gliding. Hang gliding. I love hang gliding. Of course, Zola does price matching, which is unbelievable and free shipping every day, which like I said, is insane. Also, it was fun how our registry automatically integrated into their Zola wedding website so our guests could literally seamlessly shop and get all the details they needed in one place. This is efficient and you know we love efficient. To get you even more excited, Zola has a customizable checklist and guest list manager.

Best part though is Michael and I even manage the whole situation on our phone because they have this easy to use app. Quick again, I love it. To sign up with Zola and receive a $50 credit towards your registry, go to Zola.com slash skinny. That's Zola.com slash skinny for all your registr. needs. That's Zola Zola.com slash skinny. I feel like you need to stock this, especially if you're a bride or a bridesmaid. Kelly Levec is a nutritionist, wellness expert, and celebrity health coach based in Los Angeles, California. She recently published a book called Body Love, Live and Balance, weigh what you want, and free yourself from food drama forever. Jessica Alba wrote the

forward, which, I mean, is no big deal. She's real husband. Kelly believes in real food, real ingredients, and a clean diet. She's been on the show before you guys loved her so much, so we've had her back on. She's also a regular contributor for numerous health wellness and lifestyle publications. This badass wellness grueur has been featured on E-News, Vogue, Shape, Glamour, Lauren Conrad, and The Zoe Report. Her clients include Jessica Alba, Chelsea Handler, Molly Sims, Catherine Schwarzenegger, and Kate Walsh. So with that, welcome to the show, Kelly Leveck.

This is the skinny confidential, him and her. Okay, guys, so we're going to do something different with Kelly today. We're going to niche down. Since it's the new year, I want you to sort of pretend like you're counseling, this made-up girl. We'll call her Jenna. So we're counseling. Yeah, Jenna's so cute. She knows nothing about nutrition.

She knows. Jenna knows nothing about nutrition. Jenna is eating McDonald. She isn't working out. She's working nine to five and she's going out and she's partying and she's drinking. But Jenna wants to get fit for the new year. Yeah. So Jenna sounds like she's 25 trying to like go out to the bars and meet guys and doesn't have time to work out.

Jenna sounds like a good time. Yeah. Take me back. Take me back to living on the peninsula at Newport Beach after college. That's like, oh. I know. Take me back to when I was 21 naked on the bar. I was Jenna.

Yeah, no, it can be overwhelming. I think people like Jenna get really anxious about making all of these changes all at one time. And I see this all the time where they will decide to meal plan and they'll decide to make meals from Sunday until next Saturday. And then that stuff goes bad in their fridge. And it doesn't, you know, the plan lasts for three days instead of a whole week. So with something like Jenna, I would sit down with them and say, okay, for the first two weeks, I want you to do a smoothie. And it could be like the Chelsea smoothie, the smoothie, you drink the chocolate almond butter,

coconut oil type of a flavor, something that is savory and sweet and a really nice bridge and landing into cleaning up their diet. So for me, that might be, you know, a vanilla almond butter handful of spinach in there and it's going to taste like a vanilla cookie, right? So we start with the smoothie and 30 minutes of extra. So I like to work in thirds of the day. That's really important to me. So the first third would be the first two weeks and say, okay, Jenna, this isn't crazy,

but I want you to get up and do 30 minutes of movement and then I want you to make your smoothie and head to work. 30 minutes of move, I'm going to dissect everything you say because I want to know so specific. 30 minutes of movement, can that mean walking on the treadmill returning emails or does that not count? No, that totally counts. Okay. We just want someone to crave doing that. Okay. So you get in this habit of doing that and I've seen it on your Insta stories.

It's adorable. You're in your pajamas. Like full, like, so embarrassing, like hair out to hear. No, it's good. It's good because what that's doing is it's creating this habit. And when something becomes a habit, then it's really easy to do all the time. But when something feels overwhelming and it hasn't become a habit, then it just isn't automatic. And I want to create automation in your life.

So you don't think you just do because if you get up and you walk and then you make this Fab Four smoothie, then you're off to the races and the day has already started on the right foot. And for someone that did not listen to your first podcast, which you guys totally should go back and listen to first so you have context. What is in the Fab Four smoothie? So the Fab Four smoothie contains the Fab Four. So that's protein, fat, fiber, and greens. So protein can be collagen protein. You know, if someone is pregnant, maybe grass-fed way, organic pea protein, some kind of protein vanilla or chocolate flavor is fine.

You'll notice there are a couple different sweeteners, stevia versus monk fruit. fruit isn't going to be as bitter, stevia tends to have like a bitter taste. So it depends on the person. So we figure out what protein they like, right? Then we got to do a fat so you can put avocado, almond butter, coconut oil, olive oil. You pick your fat, a tablespoon of fat at least. We can go up to two. Fiber. So chia flax, acacia fiber. Those are all great fibers to add. And then greens. So a handful of spinach, a handful of arugula, a handful of kale. I have people that use basil, they do like a strawberry basil. Now, if you add fruit, we keep it to a fourth a cup because I'm limiting sugar. But if someone wants to get out the gates running and just

make the biggest impact in the first couple weeks of the new year, I'd go totally fruit-free. And the reason for that is I'm trying to slow or stop the release of insulin into your bloodstream. So insulin is a chemical messenger that tells your body to stop burning fat. So the two hormones that if I were to inject you with these hormones or have you take these hormones, you would gain weight would be cortisol and insulin. Great. I have so much cortisol all the time. So if someone's extremely stress,

so there's two things, right? We were talking about this. I can't remember where, but we were talking, sometimes you get super stressed, you stop eating, which is obviously not good way to lose weight. But then now you're saying also cortisol

will help you produce more fat in your body. Yeah, well, cortisol just, yeah, cortisol is a hormone. It's a stress hormone that can prevent, like, weight loss and fat loss. Okay.

So, and the thing is, too, is there are a couple instances where people release the hormone insulin because their body has released blood sugar without even eating. So examples of that, when I have a type 1 diabetic, they have to actually physically inject themselves or use a pump to release insulin, right? And insulin is that hormone that picks up sugar in your bloodstream and puts it into cells. So a couple of times when people have to release, you know, type 1 diabetics have to give themselves insulin without eating is if they overdo caffeine. because that causes adrenaline and it causes cortisol

and your liver dumps a little sugar into your bloodstream. It's almost like your body thinks you're running from a bear, so it's preparing you by giving you some sugar in your bloodstream. Second time that that happens, people can have elevated blood sugar for a really crazy workout, like CrossFit or something like that. So if you're lifting heavy, Olympic weightlifting, stuff like that, you can create that blood sugar.

Your body's like giving you the fuel to do it, right? And then the third time would be like if you get really nervous. So I have a client who's type 1 diabetic who gives presentations all the time in her marketing role. And the minute she gets up to give a presentation, she knows like 30 minutes before she's got to give herself a little bit of insulin because her adrenaline gets going. Interesting. And then your body kind of gets you ready to run from that bear.

So yes, stress is really important. Stress relieving activities is really important, which is why I say walking is great. You know, what you're doing in a cardiotype thing is you're just burning storage sugar from your muscles. you're making room for more sugar so it doesn't store as fat. You know, you're emptying those tanks. So if your skeletal muscles are tanks, a little workout is going to empty those. You know, when you're doing strength training, you're ripping and tearing those muscles.

You're creating more space. So you really only can control your skeletal muscles. You're never really controlling the speed at which you're using up stored sugar in your liver. So the two places where it's fuel, liver and muscles, right? So what we can do is control our muscles. So always get up, work out right away, work out on an empty stomach. If you want to have lemon water, apple cider vinegar in your water, if you want to have chlorophyll in your water, those can kind of things can mix it up, elevate your wellness.

But I wouldn't have anything else before that because what's you're going to do is just. So Jenna has to wake up and work out on an empty stomach with lemon water, chlorophyll or you said apple cider vinegar water. That's the first step. I kind of want to talk to you because we talked about this last time. And I typically work out a lot in the morning on an empty stomach. But I find that if I go work out in the afternoon or the midday, I have to eat something in order to get through.

Yeah, for sure. So I wanted you to kind of clarify why do you suggest working out on an empty stomach in the morning and what do you think about eating later or do you recommend always empty or like? If it's first thing in the morning empty stomach, I did get an email from a client the other day who was like, I worked out at one and I waited to eat. And I was like, holy crap. No, we eat something. I'm sorry if I didn't clarify that.

So let me clarify. If you're working out on an empty stomach, first thing in the morning, that's the best thing to do. If you are, say, going to a workout at 5 o'clock in the afternoon and you haven't eaten since lunch and you feel exhausted and you have no fuel to work out, that's probably because your blood sugar goes up and comes down on average at three hours. Your body's trying to release glucagon, which is this hormone, to kind of release stored blood sugar into your bloodstream to give you the energy, but it's not going to feel as good or the same as when you work out on an empty stomach right when you wake up. So right when you wake up, your body has metabolized all your dinner. It's keeping your blood sugar balanced with hormones. You go into your workout and your body actually produces human growth hormone and testosterone because you're working out on an empty stomach. And your body is, you get almost the same benefits as intermittent fasting.

You have just this massive increase in human growth hormone and testosterone. And that's just like really great for holding on to lean muscle mass, burning away fat. But then, you know, later in the afternoon, if you need a little something to get into your workout, you know, maybe that's a green juice that has a little bit, you know, that doesn't have fruit in it. But you look at that, what is a green juice? Well, vegetables are carbohydrates. And when you juice them, that's glucose juice, basically. It is going to affect your blood sugar. It's going to give you some fuel. But it's not going to kind of take you to prediabetic lands. Do you like a green juice if there's no fruit in it? I do. If there's no fruit in it, I like it. I wrote an article once for Bertie that like juicing was just like alcohol just because of the metabolism of fructose in your liver.

But that's only with the people who are drinking, you know, carrot, apple beet. And I'm like, oh, my God. You know, that's- I feel like Jenna, it wants to go in a juice cleanse for the new year. Can you speak on going on a three-to-six-day juice cleanse? Because I think a lot of people try to do that in the new year. And I want you to, like, dissect that for me. Okay, so fructose is 100% metabolized in your liver.

It gives off a form of aldehyde, which is a toxin. It's just a byproduct of metabolism. But what is juice, right? So it's glucose juice. You've taken the fiber out, right? So you're not having that detoxification of your colon. It's just juice. So all that that's breaking down to is phytochemicals, right?

You get the antioxidants and the phytochemicals from that and vitamins and minerals from the veggies. They're going to be in there. But there's something, there's die-off. like vegetables respirate, which means they breathe. So when oxygen is in contact with a veggie after it gets cut off a tree, it starts to break down by using its own fuel. Like it breaks down its vitamins. It breaks down its minerals.

It's like it's trying to stay alive by composing itself. By disdaining itself, right? So like a broccoli, for example, when people pick broccoli, within seven days, all the vitamin C is gone. So if you're picking broccoli that's organic from Florida and you live in California. chances are you're not getting the nutrients, whereas if you go to the farmer's market and you get broccoli that was picked yesterday by a local farmer, but it isn't organic, but he has organic practices, that's a way better way, you know, that's a way better thing to get.

So one, you want to make sure that the veggies that they're using in your juice cleanse, if you're doing it, would be organic. But I don't really recommend a juice cleanse because when you think about it, you drink the juice, your blood sugar spikes. You release insulin, the fat storage hormone, within three hours, probably sooner because there's no fiber, there's no fat, there's no protein, you're crashing. You're crashing. You're hungry. You're hungry. Your blood sugar's going down. Your body has to either release glucagon to bring your blood sugar back up or you get another juice two and a half hours later. So you go

from the green juice and now you get, you know, some other beet juice or something. Your blood sugar goes back up, crashes down, goes up, crashes down. So you're metabolizing glucose. It's messing with your blood sugar up and down, up and down, up and down. You have the fructose, which is metabolizing in your liver and giving off free fatty acids. So it produces, your liver can only metabolize a certain amount of fructose at a time before it has to start producing fat. So depending on the type of juice cleanse you get, maybe you don't get the all green because that's scary and you go for the one with fruit.

It's worse, you know? So for me it's like, not only are you going, well, you'll probably lose some weight, right? So most of the time it's water and a little bit of muscle and a little bit of fat. Maybe some diarrhea. Yeah. So you have all those receipts. responses, you kind of feel airy and light and shaky and, you know, what ends up happening is you go back to eating real food and you gain it all back. It's really frustrating, right? And you think about it,

if you've lost muscle mass, and that's where you put your sugar and muscle mass is your metabolism and a pound of muscle burns 50 calories a day and you do a juice cleanse and lose three pounds, you just dropped your resting metabolic rate by 150 calories a day. You go back to eating normally, those 150 calories start storing his fat pretty aggressively. And then you're like, oh, now I need to do a meal delivery service program. You know? So it's frustrating for me. So I like to say, okay, like how can we handle the first start of the day?

Great. So you wake up, you move for 30 minutes, you make yourself a smoothie. You know, maybe it's a chocolate one if you're on your period. Maybe it's a green one if you're feeling really super motivated. Maybe it's really simple and you just do collagen, you know, MCT. tea oil, acacia fiber, and greens. Acacia fiber, what's that? It's a root, and it makes a soluble fiber.

So it's a white powder. So for people with seed issues, it's a great fiber to use, and it turns into a gel-like consistency, really does a good job detoxifying your body. So sometimes when I do cheer, flax in my smoothie, I'll even add a tablespoon of that because, I mean, chlorically, it's 25 calories, is negligible, you know, not a big deal, but it also is doing a good job of really just, like, working things through. my system. I want that. Yeah, it's great. We'll leave it in the show notes. Now Foods has an Acacia Fiber I love. Let's do this because there's, you have so much knowledge that like every time

you sit down with you, I have to like sit here and basically it looks like I'm staring through you, but I'm just trying to absorb everything you're saying. So let's let's like, I don't want to say dumb it. Let's say dumb it down. Sure. Not for, but for people that maybe don't have the background that you have. Let's say, okay, someone's first four hours of their day. Yeah. They're waking up. They've got out of bed, they've done their smoothie. Wait, you forgot the lemon water. They've done their lemon water. Yeah. Then they've done their smoothie. Lockout. Lemon water. Wait, the workout is after the lemon water, then the fab smoothie. Yeah. So have some water. Rehydrate from the night. You've slept. You haven't had any water, right?

So you rehydrate. You go into your workout. Okay. Sorry. I got the back. Workout for at least 30 minutes. Pick it in a workout that you like. Every time I sit down with people, they're like, well, what should I do? Should do soul cycles? Should you do Pilates? Should I walk? And I'm like, what are you going to do consistently? Are weights okay? weights are amazing yeah weights because when you talk about that weights are ripping up muscle they're making more space for sugar you might be increasing your metabolism that way because every time of muscle cell is added you know like you're tearing up in regrowth right you're you have really active mitochondria which are like the little guys in your cells that burn up sugar or fat so it's pretty cool so now you've done your

workout and now you're off your smoothie you're off to have your smoothie and you're off to work Yeah. So now the next four to five hours of this person's day, let's call it Jenna's day, what would you recommend is next? Like what should they start prepping for lunch? Should they have a snack? No snacking. No snacking.

Yeah. All the like disease states of diabetes, heart disease, pre-diabetes, metabolic syndrome, insulin resistance. You look back in like the 50s and 60s when people didn't snack and they just ate three meals and they were fine. We didn't have these rates, right? And now obviously processed foods came around. we started to understand blood sugar and they said, oh, your blood sugar goes up and down every three

hours. We should give people a snack so they don't feel bad. And they were artificially trying to balance blood sugar by saying breakfast, up, down, three hours later, snack, up, down, three hours later, lunch, you know, instead of saying, well, what foods would sustain someone from breakfast to lunch? And so I'm kind of ringing the bell on that. Like, we don't need to be eating all of the time because eating on top of high blood sugar, you're compounding that high blood sugar and keeps going up and up and up and up.

And then the crash is way harder. So for me, it's like, let's figure out how to make a smoothie so that you're not hungry and you feel sustained for four to six hours. So a lot of my clients start with the base recipe of like a tablespoon of fat, a tablespoon of fiber, 20 grams of protein, you know, some greens. And then if I get a text that they're hungry at 11, I'm like, okay, well, I want you to put another tablespoon of fiber in tomorrow and tell me when you're hungry. I get 1130. I'm starting to feel hungry now. Okay, great. Put an extra tablespoon of fat in there.

Okay, I'm getting to noon. Great. Do you want to get to one? Like, can you add more spinach to that smoothie? Can you add a little bit more unsweetened almond milk or coconut milk to make it a little sizewise a little bit bigger to stress your stomach a little bit more to calm those hunger hormones a little bit better? So it's really like learning what your body needs.

And so many times when I work with clients and they do the smoothie and they're not hungry and they elongate that blood sugar curve and they get to lunch and they can make a better choice, we just affected the second third of the day by really dialing in the first third of the day. And they don't always have that response when they have eggs and avocado, a green juice, a bar, a cheesy pudding on the go, which, I mean, today I had client, client here. So I did have to get something on the go today. What did you get? I want to know what you get on the go.

Yeah. So I ran into Alfred, which is where my little coffee. hear is from. You know what's funny is I was carrying that cup around all day yesterday. And it's, what does it say? Oh, no, that one. What did it say? It said like business babe. It was like, I'm a business woman and I was carrying it all day to all these meetings. And let's not tell Kelly what was in it because it was a hazelnut latte filled with sugar. It's all he ate. It wasn't the best. So actually, if you like hazelnut or toffee or vanilla or chocolate, you know, organic stevia droppers now have flavors for that. So you can get a lot of times

when I look at someone's diet, I'm making those little changes that make a really big impact. So you could go for getting yourself, you know, a pumpkin spice or a taffy or a hazelnut stevia dropper that you can have Lauren carry around in her purse or your man bag or whatever you've got. He has a purse too, so we've got that covered. Yeah. And then all of a sudden you're just getting the, you know, a regular coffee, putting a few drops in it, having that moment of like, oh, this is yummy and it's holiday, but not elevating your blood sugar and getting into the habit of making that type of choice all the time. That's a great tip.

So we're kind of, wait, really quick. We got to go back to this. I want to know what she got on the go, honey. This is important. I got, um, so Alfred has this, like, they have a coconut milk chia seed pudding and it has berries on top and then they have like a granola on top of that. And anytime you read the side of an ingredient label, it'll tell you what, what's in what, right?

So it's like chia seed pudding. It has vanilla, coconut milk and chia seeds. And that's it. and then, and I think actually a little bit of maple syrup. And then it had the berries. And then it listed all the ingredients from the granola, which was like rice syrup solids, goji berries. You know, it's gluten-free oats. And so I popped the top, ditch the granola, pushed the berries to the side, had all the cheese seed pudding and had like a bite of the berries and then ditched it.

And then you had a coffee with almond milk. Yeah. So I did the iced coffee and had them pour a little bit of almond milk. And you just have to be careful because a lot of these grocery or a lot of these barista places, you know, almond milk's become such a really big thing. And oat milk's coming next. Is that good? It's, yeah, it's fine. I mean, unfortunately, oats have, you know, they are all milled in the same place as a lot of the times in the same place as wheat.

So if someone has a cross-reactivity to gluten, it's not always the best because they can't guarantee that it's gluten-free or that they wouldn't be cross-reactivity. but if you've noticed all the fancy coffee shops, they're almond milk foams. And if you've ever made an almond milk latte at home, the foam is really light. It doesn't get thick. And that's because there's something now called the Burista Blend, which is two to three times the sugar as regular almond milk,

but it makes it really creamy. So now I don't get almond milk lattes at places like this that have the fancy coffee, and I just have a splash so that I can limit that sugar. So anytime you know where hidden sugar is, you can make the choice to limit it. You know, your ketchup, your pasta. I gave you a new ketchup. You gave me a new ketchup.

It's date ketchup by it. And I'll leave it in the show notes. Tessa May. Tessa Mays, yeah. And it's great. Yeah. I've replaced, I've used it for you too. It's a date ketchup.

Like the base is dates. Yeah, I mean. That was a great switchout. Anything you put in front of me, I'll deal with it. This is his thing. That's my thing. Wait, hold on. We'll get back to Jenna.

We're going to take a one quick side note. I need to get back to Jenna. This thing, we're going to get back to Jenna, but his thing is that he wants everything laid out in front of him so he doesn't have to think about it. Like I have time to do that. It's kind of like when we travel and you like just basically she just follows me like a baby duck. She has no idea where we're going. Like one time I took her all the way to Italy and I was like, okay, I can't wait to. I was a surprise trip.

Like I'll preface it. And we went all the way there. So I figured, okay, she's going to figure out where we're going when I hand her the ticket at the airport. Oh, I didn't want to look. Yeah. So then she didn't look. Okay. she doesn't want to look. And then we got on the plane and the plane's like, okay, we'll be doing this and connecting to Italy.

So they announced it. I'm like, okay. I was like looking at her to be like, oh, wow, still didn't get it. Then we landed there and she still didn't know until we got off the plane and people were speaking Italian to her. So it's kind of like, I thought it was French. I love you guys so much. I have like the biggest couple crush on you guys. I was like trying to like, I was like sitting there like waiting for the moment. But anyways, so it's kind of similar. to that where I... I don't have time to lay out your food with a place, Matt, in a lunchbox.

I just don't have time to do that. So what can he... What are a couple snack choices that we can get for you? I'm saying that I will do anything that is there in front of me, but I'm not the best at going out and taking care of it. Yeah. Because I get caught up in other things. Well, you guys are super busy.

So you're like, I mean, to be honest with you, there are a lot of clients that I have that have like multiple assistance. And there are people that I meet with that are dedicated to making sure that certain people's food is in front of them at a certain time. Yeah, that's what I need. have a schedule and I, you know, I either have the recipes for them or I have a chef that's cooking it for them or I have the takeout places that are approved and the meals that they can get from those places. Yeah, I mean, we got to get a little bit hands on. That's what I need.

That's what I need. I need to get one of those. There you go, Lauren, Christmas present for Michael. That's a good one. Yeah. Get me a full-time assistant for Christmas. I don't want one of these little gifts of like some kind of trinket. I want a full-time. I want a full-time. I want a person. Like, I want a person to pop out of a box with recipes. I mean, geez. Okay, so back to Jenna. So Jenna is now at 12 o'clock. She's starting to feel hungry.

She's used the last two weeks to figure out what smoothie works for her. Perfect. And she still is kicking her McDonald's habit and she's a little hungover. Yeah. Okay. So I think that there's no excuse not to have a salad at lunch. Like we go into dinner and there's warm veggies on the side. Sometimes there's no veggies.

And we put some greens in our smoothie and it was on the go breakfast. but this is your chance to get all those non-starchy veggies. This is your chance to cover them in a really good fat like olive oil or algae oil or avocado oil and really absorb all those nutrients because when it comes to absorbing phytoc chemicals and fat-soluble vitamins like A, D, E, and K, you're not absorbing them without fat. These are fat-soluble vitamins. So when people take K-Q-10 and, you know, vitamin D or vitamin A for skin, and their skin supplement is just a powder and it's not in fat, I just laugh because it's not bioavailable.

So you have to have that fat to do that. And so a salad is great. If someone is hungover, I like to always still have that salad but say, okay, well, what's an approved, like, cracker or a wrap or something that they can have on the side with it where they can, like, tear pieces of this tortilla and pick up bits of their salad and kind of make it like a wrap? Or is there a way for you to put some crackers on the side and maybe it's, you know, maybe it's, Gigi's crackers. Maybe it's Jill's crackers. Which, by the way, I text Kelly about Gigi crackers and she approved them, guys.

Yeah. Sorry. They're all fiber. That's why. So it's like it makes you feel full. It makes you feel calm. And, you know, they're made with really good fiber. So that's going to make you feel full faster. And so that's what I look for. Now, if someone wants something a little bit more homey, a little bit more filling, you can do like a stew, a chili, a big, you know, chicken, vegetable soup with bone broth. those kind of things that make you feel a little bit better when you're not feeling so hot. But they also feel warming and cozy like, I guess, grindy food would feel. And there's a brand that you've talked about before that does tortillas and the tortilla chips. It's called Ciette.

Cete. Okay. And those, like, look so good to just take tortilla chips and break them up and put them on your salad. Yeah, exactly. Like, if you're making and make a taco salad, you can use those tortilla chips. Jill's crackers has Mediterranean crackers that are almond flour, chia, and flax, and the Mediterranean are great on a Greek salad as like a crouton. So I'm looking for not making my meal a big carbohydrate pizza, but how can I get that cozy

feeling without going totally off the rails? Okay. I love it. And so how much water are you drinking? How much water is Jenna drinking at this point? Yeah. So I would probably tell Jenna to get a hydro flask, which is a, um, I'm a, like a really big water bottle.

They have like the sippy cup top. They have like the open mouth top. You can get a 40-ounceer of that and fill it up twice. And the goal would be to finish the first one before lunch and finish the second one before dinner. That is such a good tip. It's just easy. That is such an easy good tip. You need a hydroflask.

I have a whole warehouse full of them. No, like you need a 40-ounce sippy cup. I have a whole warehouse full of them. Okay. I don't know about that. It's long story short. We were selling much stuff on Amazon about a bunch of these things because you know you can get all those things from Alibaba and they're like $2 a piece, maybe a dollar, maybe a dollar.

And they're the same thing. And then people just, anyways. No, what we want was, can't. Can I tell you about Alibaba? Sure. You can. I wired money to someone for my very first road bike and it was a beautiful white carbon fiber road bike with pretty pink riding on the side.

Instead of buying it at like one of the bike shops here in town, I was like, babe, I found one, the exact same one, $400 less than buying it. it. Yeah, well, guess whose bike never showed up? I'm not surprised. What do you mean they just never sent it? No, I mean, I feel like Alibaba is, it's the eBay for Asia. It's like, but I'm reeling, wiring money to someone I don't know. It's a better sourcing place, right? Like, for like, if you got, if we want to like come out with, I don't know, like cans or something. Okay, so, so you should get a hydro flask, a 40 ounce. Yeah. The sippy cup is efficient for me, at least because I'm wearing lipstick sometimes.

And you do one in the morning or one in the first half of the day and one in the second half. And that's like enough water. Yeah, because we're trying to aim for half your body weight in ounces. And right there is 80 ounces, which is even if you get a workout, if you're at high altitude, if you're overdoing caffeine, you're still getting 80 ounces of water, which totally takes care of everybody. Okay. We're most. Okay.

So she's drank her water. She's had her meal. What's next? So, I mean, depending on her lifestyle, I'm always looking for easy dinner options. So sometimes people need a bridge snack, right, between lunch and dinner, depending on if they have lunch at noon and their dinner is scheduled for 8 p.m. at night, you might need, I really like the individual packets of almond butter that just have almonds,

like artizana and wild friends both make those individual packs with celery. You might grab for a hard-boiled egg because if you're having the smoothie, you're not having eggs for breakfast. one or two hard boiled eggs is a great snack. I really like primal kitchen dressings, and they have a ranch dressing that's made with avocado oil. It's really clean, really healthy source of fat. Sometimes if they're really on the go,

we might do, you know, like a rody, which is the protein powder and almond milk, shake it up in a shaker bottle like the guys at the gym do. And you like that before a cocktail party, like on the way you told me take one in your Uber and just drink it. Yeah, the roadie is so great because honestly, we're turning off some hunger hormones. You're not going, walking into a situation

where you don't know what the food is going to be starving. I think that's, everyone's always like, eat before, eat before. Like, I'm probably going to do that with my kids when I have them too. I'm going to be like, you're going to a birthday party. There's going to be pizza and cupcakes, but I'm going to make them probably eat something or give them a smoothie on the way.

They might end up playing and being distracted and not have as much, and I'll be fine with that. They're not going to be starving. They're not going to be starving and they're not going to, I mean, have a meltdown. We as adults are like, little kids running around having meltdowns. I've been doing the same thing lately when we go to dinner. Yeah. Even when we go to like nice places. I know it's like, oh, you're ruining the meal.

You're going to these nice places. But I just don't like, you know, ever since I turn 30, I can tell like the muffin top comes through. So I got to limit it, you know. Yeah. I think eating before is a really good idea. And there's been some really amazing research coming out on eating early. So I really love an early dinner. If you have the ability and you don't have an event and you're not going out or if you have an event it's just like a drinking event you can get away with not eating then i would have dinner before i would try to have dinner by five o'clock at night what yeah five o'clock at night sounds crazy but think about it you have lunch at noon you have dinner at five you don't eat the rest of the night and there you're getting the benefits of intermittent fasting

without actually having to get up and not eat until two or three in the afternoon and i see so many girls try to do intermittent fasting and they don't eat and they don't eat and they don't eat and then two o'clock clock rolls around and they eat everything in their cabinet they put in a really bad takeout order and it's like if i can get you to stop eating before you know earlier before bed i'm getting really good body composition stuff like i'm working with jennifer garner right now to get ready for her next movie role i just started working with sophia bush these girls are like running around like mad lots of adrenaline on set we need to calm all of that down and the eating dinner early has been working so well.

Let me ask you this. What time personally do you get up in the morning typically? And what time do you like to see your clients getting up? I mean, I know that it's different and it's varying and you can't alter someone's lifestyle. But what do you see time-wise to get the best results for you and for clients? I use that bedtime app in my phone. I don't know if you guys are aware of it. But instead of using your alarm, you use the bedtime.

And you set like a time where you go to bed and wake up at the same time every morning. And I try to do that as much as possible. And it's set to yell at me at 10.30, like, if you're not in bed right now, because it'll beep at you when it wants you to go to bed. So it'll give you a little preemptive, like, alarm at 10 to kind of like make sure that you're in bed. And then my goal is 1030 to 630. So I want eight hours minimum. Sometimes I'll snooze that and make it seven or something like that.

But that just depends. I like it to be, I like people to be on a schedule. as much as possible. Your hormones respond a lot better to that. But it really depends on the person. Like I have night owls who wake up late and they're just, they like to function that way. They're really creative at night. So we just try to make it consistent. But if I'm going to bed at 1030 and I finish dinner at 5 or 530, I just got a five hour burn off period where I'm calming insulin, I'm calming blood sugar. And then the sleep is fat burning sleep. Okay. And that's what's important. Yeah, and so with some people...

I don't feel I'm getting that. I don't feel I'm getting fat burning sleep. Last night I went to bed at 1.30, because I'm such a night owl. Yeah. I really like the idea of using that bedtime app. I think that's really smart. Let's talk about night owls because I don't think you can ever change.

Like for someone that's a creative and I used to think differently because I'm the type of person. I'm maybe similar to you. I go to bed at a certain time and then I want to get up at like six every time. But for a lot of creatives, they get creative late at night. So I think it's if you're not going to get up at six, which is maybe fine in your case, do you have to like kind of alter it? And so maybe you're going to bed at one,

which means you have to have your dinner five hours before that. Yeah, what do you do with that? Or do you still want it at five? No, I mean, here's what I would do. What time are you eating dinner right now? Let's pretend you're Jenna. I don't think she has any kind of. I don't think you want to hear what time I'm eating at.

Like 10.30? No, like 8.30. Okay. And you're going to bed at 1.130. No, I'm probably going to bed at 12. But last night was different. Okay. So 930, 10, 30, 11, 30, 3, 3 and a half hours.

Is the rule of them 5 hours? No, I'd like people to eat dinner three hours before they go to bed. I like that timeline. But here's what I would do. I would pick two days a week, Sunday, Wednesday, to take advantage of the benefits we're seeing in the intermittent fasting research and say, okay, every Sunday, I'm just going to commit every Sunday to finishing dinner by 5.30. Start with one day a week.

that is a great thing to do instead of all these people jump on something and they're like, I'm going to intermittent fast every day. And then it lasts four days and it's over, right? So say every Sunday, you know, you get up, you have your brunch or whatever, you eat a good lunch and then say you make a big veggie bone broth soup, has protein, has veggies, has good healthy fats, and you say I'm having dinner by 530. And I'm just once a week I'm not going to eat. Here's a good example. The mother-in-law loves wine. I drank a lot over Thanksgiving, a lot of wine because they were popping good bottles of wine, and we were playing games, and it was really just downtime because we did Thanksgiving with

my husband's family this year. We were doing Christmas with my family this year, so we spent a long time with them. And I just felt like, oh, inflamed, not feeling great. And so Sunday, I woke up, Sunday after Thanksgiving, I woke up when I felt hungry, I had a big green smoothie with lots of lemons in it, lots of greens in it. And then I made a bone broth vegetable soup. And in it, you know, garlic, onions, zucchini, broccoli, chicken bone broth. I chopped up avocado when I would make a bowl and eat, and I ate it.

You have to put this recipe on your Instagram. I will. I'm telling you, this is a good one. That's something I would make all the time, but sorry, go on. No, I'm going to. And you know what, I'll make a video for you. Oh, I love it. Yeah.

So what we did is, you know, I made this veggie soup. And when it was, you know, I had like my first bowl at 1230. and then I had like another big bowl at 4.30. And I was like, that's it. Like, I'm not going to eat until tomorrow. And I had breakfast, lunch and dinner. I had calorically, like, over 15 or 1,600 calories. It wasn't trying to lower my calories.

People always try to lower their calories to lose weight. But the problem is your body starts responding to that, you know, and your organs don't function as well. And your body goes, like, well, if we're not burning as many calories, like, I'm going to lower my resting metabolic rate. So that's a problem. You want to work. You want to keep your calories high.

so your metabolism stays high and your body knows I have to metabolize a certain amount of food. So for me, it's like just shrinking that window, making sure my calories were high, and I had weighed myself at the end of that week. And it's pretty normal if I, like, ate how, you know, celebrated and ate how I want that my scale would be up four pounds. And it was like, okay, no big deal. Nip it in the bud, auto correct it, let's do it. And so I was done at 4.30.

I woke up the next morning. I was three and a half pounds later. So you can respond so fast when you give your body the ability to, you know, to do it. It doesn't stick. It's the problem is when people go on these benders and then Thanksgiving they're feeling like, oh my God, I, I, you know, I'm not eating clean. I'm going to juice cleanse or something. And it's like your body doesn't need a seven day juice cleanse to pull back on what you did in the last two, three, four days. It just needs you to give it the chance to rebound. I love that advice. I want to ask you about something that is maybe different than you normally get asked. I see. I

see a lot of girls emailing me about losing weight and a lot of them will ask me about Adderall. Yeah. And personally, I don't like that because it makes me like psycho. I tried it in high school and it's like for SATs and I was like no. Yeah. What can you tell anyone that's listening that's using something like that for weight loss? Because I want to give my opinion but I don't know all the science behind it and I feel like you do. Well, yeah, I mean, anytime you have an amphetamine or that is going to, like it's almost like a cocaine too. It's killing your hunger. So right, it's a complete appetite suppressant.

It's speeding. It's creating blood flow in the brain. So when you talk about people who have ADD or ADHD, brain scans show that they have lack of blood flow to their frontal lobes. And frontal lobes are the concentration lobes of your brain. So by aving atyrol or, you know, emphetamines or cocaine or anything like that, you're creating blood flow in the brain so that you can concentrate on other things. And so they're not really thinking about food and they're not hungry.

But you have to remember that that's probably creating adrenaline in their body and cortisol. Remember how we talked about a crazy workout, a stressful moment, too much caffeine. It's doing the same sort of thing in your body. The difference is you're not eating. So you're lowering your calories and probably lowering your metabolic. great. You're losing some weight with Adderall. But then what happens? Are you going to be on Adderall until you're 85? This is the blog post I want to do. Are you going to be on Adderall until you're 85? Like think about it though. I mean, I get it. I was the same as you. I tried Adderall

when I was in college for my finals at SC and I was a crackhead. And I will tell you that yeah, it might have increased blood flowed in my frontal loaves. I might have like killed it on a test. But I cannot tell you what that test was about. You want long term memory. You don't want short term memorization, you know, you want to, you want to absorb things and take them into your life. Also, you, you, we don't know, we really don't know the side effects of these drugs yet. No, it hasn't been long enough period of time testing it. But what my question is, is people that are using Adderall to lose weight. What happens when they lose the weight and they decide to get off? Because don't you, I feel like you just gain it back. You will. If not more. You will because. And you might have psychological issues.

Yeah. Yeah. Well, it's, it's. It's interesting because people, even just like with marijuana, people are like, it makes me so chill. No, it makes you anxious. You just, you know, like it actually increases anxiety when you get off of it. And the same goes for Adderall. It increases the anxiety and decreases your confidence in your ability to get stuff done on a regular basis without the substance. And that's a problem. You know, I think if someone is diagnosed and has had brain scans and shows lack of blood to frontal lobes,

there are neurotropics that people can get, you know, start taking things called the Amen clinics all over California. They do brain scans. They work with NFL athletes. They look at blood flow in the brain. They give you specific. And neurotropics are like nutraceuticals. It's like vitamins and minerals specifically for the brain.

So, you know, I know. Is there one that someone could take it home? You know what it really comes down to though? And this has been like something I've been talking about a lot lately. It's just self-discipline and having, you know, not looking for quick, fix solutions and understanding like, okay, you want to make permanent changes in your body composition or your weight or your diet or your health. You can't do these quick things to get long-term results.

You can do quick things to get, you know, quick, short-term. Like maybe you want to go and you're going to be in a bikini or you're going to be in a bathing suit next month. You're doing all these things just for that. But like you said, you're going to balance right back. I think people need to figure out a way and maybe with the tools that you're recommending to develop frameworks and self-discipline to be able to implement these long-term solutions in their life. because the problem is the more short-term solutions that you implement, over time,

it's going to cause depression, it's going to cause anxiety, it's going to raise your cortisol, it's going to increase all of these bad things because you're just basically compounding a problem. Yeah, yeah, no. And I think also the whole mentality of a quick fix really doesn't create sustainable habits in people's lifestyle, right? Because if you know, I mean, for example, when I went down to Thanksgiving, there was cookies everywhere. My mother-in-law makes like three different batches of homemade cookies that are from her like mom and everybody. I want to go to your mother-in-law's wine and cookies. Yeah. So, but the thing is, is like, I'm not going off the rails. I'm not having four glasses

of wine every night and downing two cookies after dinner. Like it is for me, it's, yeah, I'm having, I normally drink like one or two nights a week max and I'm having a glass of wine every night during the Thanksgiving week or whatever. But when people know that they have a quick fix as an option, like, okay, well, it's fine because in seven days I'll just start this juice cleanse. Or it's fine. In seven days, I'll just jump on Adderall and I won't eat for two weeks. Or it's fine. And they have these quick fix options.

It doesn't create any incentive to have the good habits the week before because you know you can always just, quote, fix it. But you're not fixing it. You're actually totally derailing your success and progress in the future because if you didn't, if you never let yourself ever do another cleanse or a diet, you wouldn't have three glasses of wine and two or three cookies. If you knew you didn't have these quick fixes, there's no way you would treat your body like that. No. And I always tell my clients, the minute someone eats bad and thinks the day is screwed and they decide, oh, well, I already had a cookie

at this event at 2 o'clock in the afternoon. Let's do pasta tonight and I'll start tomorrow. If I could just have all of those times when someone decided that the day was over and they're going to eat whatever they want, we would never need people to diet. But again, this goes back to You hear that though. That is really, really powerful because so many girls will eat something bad and they'll think my day is fucked. But again, it goes back to self-discipline and procrastination, right? Because like you said, if these people, they think they can just keep doing this news and they're putting something off, right? And so it comes down to being a disciplined person and not procrastinating. And I think that is obviously mixed with all these different tools. That is at the core of people's psychology in general, right? Like, I can put this off to tomorrow or, well, I had this drink, I might as well have five. Or I ate a cookie. I might as well. just will have 10. Like, it's already ruined, so I might as well just do this. And then I can fix it tomorrow and they keep kicking the can down the road. So if Jenna's out there listening and Jenna's stuffing your face with a cookie right now, that's fine. Eat the cookie. But like dinner. Yeah. Let's do something different. I mean, and you have to realize when someone has that cookie, their blood sugar is

going to go up. It's going to crash down. They're going to hormonally, physically, and on a biological level crave more junky food because they're, they're, they're, they got their fix and they just want to keep getting it. Right. So the thing. one of the things that I say is you have to have a midday auto correction tool. You can't just say I'm going to start tomorrow. I'm going to start tomorrow when things don't go right. That's just not the way it works. It's like people look forward to January 1 so much because they're like,

it's the beginning of a year. It's the first of the month. It's the first of the day of the week, like on Monday. Or, you know, it's so funny to me because if like I said, if we could just have those moments back where you thought the day was over, so you need an auto correction tool on your day. Auto-correction tools in the middle of the day include a walk, a workout, having a rodee or a fab four smoothie. Even if you have that cookie and you're feeling full and three hours later, you're like, oh, I should just starve myself, you know, or I should just not eat or something.

No, because, you know, at this point, you're biologically going to crave more of that junk. Let's stop it right now. Let's say that this is your restart tool. And if you reframe good and say, wow, like so many days in the past, so many years in the past, I would have a bad meal or I'd have a bad snack. and I just continue that on until the next day. If you can get in the habit of stopping that with something with a healthy meal or a healthy workout or writing down your goals or just find what are those tools to stop in the middle of the day and say it's not about having a good day, it's about being good right now.

Then you restart your day in the middle of your day and we don't have these issues. Because if I could have all those days back, all those hours that people just said, I'll wait till tomorrow, I'll wait till Monday. I mean, where would you be? That is such unbelievable advice. That's like my favorite advice from you. I think that that's so powerful and I think 99% of people do that. So I'm going to apply that to my own life.

I want to talk about three things. Vitamins, coffee, and alcohol. And I want to break down each one. Okay. Because I know you gave me a couple vitamins that you loved for me. Is that something that's blanket for everyone? Is that case-by-case basis? How do you feel about, you know, starting a vitamin routine?

So I like a base of good vitamins. I think an affordable vitamin. I don't know if I mentioned this last time is ritual. Ritual is for women. It came out with, they came out and they put like most of the deficiencies that they're seeing in women in this vitamin. And it's really high quality. And it has omega-3s and B vitamins and anything that gives you a base of nutrition, which is good. I think my friend Lauren owns that.

Yeah. Okay. Wait, Lauren, who just had her little baby. Yes, she's so cute. And her white golden or her white labs or retrievers or whatever. Yeah, yeah, she's adorable. Okay, so ritual. So it's actually a really good brand.

Okay. Now, if someone really has micro or has deficiencies, I would probably use metabolic synergy by orthomolecular products. I think that that is. What? I know. So it's just the brand. Okay.

So say it again. If you go on Amazon and just search metabolic synergy, it's a white bottle with a blue label that says orthomolecular products. That's the name of the brand. I can do that. So I like that. I like Thorne, vitamin D3K2 for vitamin D. If someone's vitamin D deficient, it's like a steroid in your body, we have a really hard time losing weight. I like omega-3s.

I like the omega-cure. If people want to make that investment, talking about you asked about what's a neurotropic for the brain. omega-3s are great neurotropic. They're phenomenal anti-inflammatory and just really good for brain health. K-Q-10 is another really good one. So if I'm adding on top of that base of nutrients, I'm looking for Kocan or maybe Kermin, which is the active ingredient in turmeric. Both of those are great, and I can send you links to those as well.

And then it really comes down to, does someone have a digestion issue? If they're super constipated all the time and they're not going to the bathroom, I would put them on a magnesium at night. Mag 07 is my favorite. It's like a blue and green bottle. I love that. Do you like calm? Yeah, natural calm is amazing too.

Like same idea. You know, getting your magnesium before bed. And a lot of people are. I just found out you could drink that in cold water. I never knew that. I mean, we don't like. I never knew that. You use hot water?

Yeah. I've been using hot water this whole time. Oh, I use hot. Yeah, you just mix it with water. It doesn't matter. Oh, whoops. There you go. Okay.

But it's nice if you like it at night, warm. Cool. Sorry, that's the tangent. Yeah, no, it's good. And then if someone wants to use adaptogens like rodeola or aschwaganda, people are getting really stoked on that. They have powder forms of it from like moon juice and sun potion. You'll see it everywhere. My whole thing is I like rodeola the best.

It's not, Oshuaganda is a nightshade. So for people with a nightshade allergy, you just avoid that all together. And rodeola's studies on anxiety, stress, and weight loss is the highest. So, Gioa herbs has one and you just take it between meals. and it's natural Xanax. You told me about that. I have that at my house. Yeah.

And do I take that at night? I still haven't opened it. That's the one thing I haven't opened that you told me to take. That's okay. You can take it between meals if you're feeling like you're stressed out all the time. Or if you want a little sleep support, you take it before bed. Okay. And we'll leave all this in the show notes, guys.

Yeah. Coffee. When should you drink it? How much can you drink of it? I try to get people down to one cup a day or like one coffee a day in the morning. Okay. Um, if you're an afternoon coffee person, which I can get in the habit of really easily. I love coffee.

I love the way it tastes. I love caffeine. It's my favorite drug, you know. So if I catch myself, you know, having coffee too often in the afternoon, I'll make the swap. Okay, coffee to green tea, green tea to herbal tea and try to like pull back on that. Just because even if you don't think it's affecting your sleep, a lot of times it is. And, um, you know, it's just not, not great to have all the time.

Um, but it's also increasing blood flow because it can increase your heart rate. And so it's not the end of the world. There's a lot of antioxidants and coffee and caffeine, you know. Okay, Jenna, she likes wine. What does she do? So I like a couple of wine companies from Whole Foods, Bono Terra, Fry. These are organic, biodynamic wines. Dry Farm wines is a company that delivers wines to your house.

Did you just get us dry farm? No, I got a seco. Okay. You have to check. It's just like dry farm, though. Perfect, yeah. So something clean like that. If not, if I can get her to, to,

maybe make the swap to like vodka or tequila. I like that. I like a brand called Anhalisco tequila. I know the owner, he owns a Mexican place in Marina del Rey area called Cinco, but he went down to Mexico. And, you know, it's interesting because, like, people are like, oh, George Clooney, Casamigos, right? But actually, they use a lot of fillers in tequila.

So it was, like, caramel flavoring and all kinds of stuff. So you want to be really, really careful. And Anahelisko doesn't use any fillers, any presuppers. preservatives or any additives. Because that's something that you can get at any barn. If not, what's something that's mainstream that doesn't have filler in it, that you can get at any bar? Most of the Don Julios are good.

Yeah, I don't, I just know about their brand. I think that that's something that. And then I'm trying to remember I just got a vodka brand too that is being filtered through black diamonds. And so it pulls conjurers out, which the conjurers are the things that give you a hangover. One of the things give you hangover. So, but I'll get you, I can't remember the name of it. It's in my email, but I'll get it to you.

Yeah, just text it to me and we'll put it in there. Yeah. So, but I mean, I mean, there's not, I think, I think make the investment and get a little bit more expensive, you know, better filtration process if you can. Just like a more expensive brand. It doesn't always mean that it's a better brand, but if it says like triple distilled or the more distilled it is, the probably better it is for side effects. Okay. Yeah. I feel like we've covered everything about Jenna. Do you feel like you have any other questions? Jenna's probably not going to be as fun anymore. No, Jenna's not as fun.

Jenna's real boring. Well, this is every time you come on, I guess the second time, there's a couple of guests we have that. I have to go back and I have to listen a couple times to pull all the gems out. There's a lot in this one. Thank you for doing this. Thank you so much. That was such great advice. You're awesome. We'll have you on again. Early dinner, one or two nights a week. It's really working well. That would be like my biggest, you know, my biggest thing for people. If you can jump on board with finishing Sunday night dinner like my grandma, you're on the right track. Okay. I'm going to do earlier dinner. Cool.

I'm going to commit to it. And I'm doing the bedtime app. Perfect. And I'm not going to beat myself up over a cookie at 12 o'clock. Forget it. Okay. What are you going to do next? It has nothing to do with your last decision.

Are you having a salad for dinner? Are you having like some salmon and veggies? Are you, you know, having a soup? Just get on board with starting over right now. It doesn't need to be a new day. move on.org. Yeah. Oh my God.

I love your dad. Wasn't that a, that looks like a political site. Yeah, but he just said that like he says that when he wants me to move on. All right.

Thanks, Kelly. You're welcome. Wait, guys, just a few things before you take off. One of them includes a giveaway. So first,

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