Feeding Fatty

Terry and Roy's May 2021 Update on Their Wellness Journey

As we progress through this journey we still run into hurdles. We have been eating a plant-based diet avoiding dairy and watching our meat intake. We are also intermittent fasting. We typically eat lunch around 12p-1p then dinner around 6ish. No snacking in between which is hard. As we talking about in the last episode we have gone to Reiki sessions. Next episode we will talk about meditation and what it has meant to us.

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About Terry and Roy

After years of weight, health and fitness challenges, Roy Barker and Terry Mallozzi made a commitment to changing their eating habits and implementing realistic fitness goals for them. They chronicle their journey for health on the Feeding Fatty Podcast speaking to experts about related aspects of health challenges (type 2 diabetes, hyperthyroidism, hypothyroidism) losing weight (need to) and staying positive (easier said than done). Little did they know it's not just counting calories and cutting out sweets.

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Full Transcript Below

Roy - Feeding Fatty - Terry and Roy's May 2021 Update on Their Wellness Journey (00:15):

Hello, and welcome to another episode of feeding fatty. This is Roy it's Terry. So we are the podcast of course journey, uh, uh, chronicling chronicling. Yes. Thank you. Chronicling our journey into wellness. Uh, you know, that it's all encompassing, uh, uh, trying to clean up our eating habits, uh, you know, getting in a little bit better exercise routine as well as, you know, get in a good mind mindset and mind space as well. Uh, w last couple episodes we talked about, um, you know, our Reiki sessions and then our meditation. So if you haven't listened to that, you know, we're just giving it a try and see if it's something that works for us. And, uh, we've also, uh, think, you know, we've talked a little bit about our, uh, internet issues that we may be experiencing as well as you know, we're just trying to get back in the habit of doing these more personal recording so we can let them loose on Thursdays.

Roy - Feeding Fatty - Terry and Roy's May 2021 Update on Their Wellness Journey (01:15):

You know, we're still gonna continue to do our professional, uh, interviews that we will air on on Tuesdays. But anyway, just wanted to talk a little bit about where we are. Uh, we've been on, uh, we've been doing the plant-based for maybe three or four weeks, and that's encompassed with, uh, intermittent fasting. You know, we usually eat lunch around noon dinner around six or seven, and then fast until, you know, the next day. And, uh, we'd had really good luck. And then this, um, I guess it was last Thursday or Friday, just, uh, probably stress tension, lot of stuff. We just kind of went, went, went crazy couple of days there, but, uh, you know, beginning yesterday we got back on track and then doing good today so far. So, you know, I think it's important to say that, you know, we're trying all these new and different things to, you know, see what we can find that works for us, but, you know, we still struggle and we've got, you know, I've got 50 years of bad habits and, uh,

Terry (02:21):

I'm glad that you said I've got them. We've got, I've got 50 years,

Roy - Feeding Fatty - Terry and Roy's May 2021 Update on Their Wellness Journey (02:26):

You know, bad habits, uh, accumulated, you know, thoughts and conditioning and things like that, that, you know, we're still trying to break that, uh, work through.

Terry (02:36):

Yeah. And it's not to say that that what we're doing is the end all be all because of course we aren't are not the professionals. We're not medical professionals, we're not physicians where we are doing what is working best for us at the time. And, and we just felt like with plant-based eating, um, it would help with so many different issues as far as, you know, medic taking medications and, um, you know, using different spices and herbs and foods to address certain situations with, we felt like that was going to be good, but it's, it, it is not, it's not easy once, you know, you've been a carnivore your whole life and you just kind of drop everything. And I have been having some, um, hamburger cravings, um, and chocolate, I have been wanting chocolate. I am S a sweet, sweet, I have a sweet tooth. So,

Roy - Feeding Fatty - Terry and Roy's May 2021 Update on Their Wellness Journey (03:36):

Yeah. And, and, uh, you know, I don't think we are not on such a strict course that, that those are things that we can't do, you know, with, if we feel like we need some protein, some meat or something like that, then it's perfectly okay to, you know, go do that for me. My personal journey though, is that I can't, you know, if I have a little bit, then I've got to have a lot. So I usually do better with just being restricted from doing, but if I think in my mind that I can do at any time, that usually helps. It's not that I can't, it's just, I choose not to, because of, you know, part of the way, because even chicken beef is a little bit worse, but I just feel like it just weighs me down and just stays with me for, you know, a couple of days, which it does based on the digestive track and everything.

Roy - Feeding Fatty - Terry and Roy's May 2021 Update on Their Wellness Journey (04:25):

But yeah, I mean, I've, I've felt better with the plant-based. It's just, you know, I'm going to tell you that sometimes it's like a insight just it's like the, you lose that fun portion, you know, vegetables is just, they're just not fun. It's not as fun as going to, you know, Buffalo, wild wings and having some wings or hamburger or, you know, go into someplace else, you know? And then when you really start processing that thought, you think that, you know, well, food's not supposed to be fun. It's supposed to help you to live. And, you know, we can still go out and, you know, with friends or fellowship with people and not eat the things that we don't want to.

Terry (05:08):

Yeah. We don't have to base it around a celebration. I mean, food doesn't have to be for celebration, but I mean, it just, it has been, that's just, that's the facts. Yeah. So, Oh, go ahead.

Roy - Feeding Fatty - Terry and Roy's May 2021 Update on Their Wellness Journey (05:21):

No, no, I was just saying that's part of the, for me, that's part of that hard habit.

Terry (05:25):

Yeah. Yeah. And, and I have to tell you these LA, you know, the last, I guess week and a half, you know, of me having these, these cravings, um, I, I have in the past been able to just eat a little bit and then be satisfied and be okay. And that that'll quench my craving, but lately not so much. I mean, I want more, I do. And I don't want, I don't want, um, tempt you with my cravings. You know what I mean? I mean, that's kind of a hard place to be.

Roy - Feeding Fatty - Terry and Roy's May 2021 Update on Their Wellness Journey (06:07):

I appreciate that. And that's something that, you know, we talk about between ourselves, because it's, I'm lucky that I have, you know, Terry to support me because it's hard if you don't have somebody that gives that a second thought, you know, bringing stuff into the house or always wanting to go out to eat. So, you know, I appreciate that. And thank you for that. But on the other hand, it's like,

Terry (06:29):

But we can also work that can also work against us because it's like, Oh yeah, I'll go ahead and try that. We can do that. We can have a little bit of that. Oh, no,

Roy - Feeding Fatty - Terry and Roy's May 2021 Update on Their Wellness Journey (06:39):

No, but I think it's just important, you know, for you to have the, you know, you don't need permission. That's not a good word, but it's the only way I can think of, but you know, it's like you have permission to bring in or do what you need to do for you. So, you know, it's kind of that double-edged sword that I have to be strong and not, you know, just be, if you wanted something like that, that you felt like you really, really needed, then it shouldn't be a temptation.

Terry (07:05):

No. And I feel like, you know, if I want it bad enough, I'll go get it. And, um, you know, it's not, we don't have that many hiding places here. So the food is the food. It's where it is

Roy - Feeding Fatty - Terry and Roy's May 2021 Update on Their Wellness Journey (07:16):

Nicely checkout stuff coming through the door, just to see if there's a treatment,

Terry (07:19):

It's me. You, you help help me unload it.

Roy - Feeding Fatty - Terry and Roy's May 2021 Update on Their Wellness Journey (07:25):

But, um, yeah, I think mainly, uh, you know, I think I just wanted, I think we both just wanted to get out there that, you know, we struggle, but we try and, uh, you know, we're, we're trying to string this together. Not only the plant-based, but in the fasting, but then also we're doing this meditation. And, um,

Terry (07:46):

I don't, I don't,

Roy - Feeding Fatty - Terry and Roy's May 2021 Update on Their Wellness Journey (07:47):

It, it seems like it's helped, I feel much more grounded and centered. Uh, you know, some days are harder than others to, you know, feel like, to take the time to do it and then some others. So it's like your mind is so cluttered that even if you do it, it's not, it doesn't seem very fruitful, but I think it is, I think it's self realization that your mind is cluttered first off, but sometimes you can work through that clutter to say, if you just keep repositioning or keep reinforcing, just breathe and just clear your mind and just think about that breath.

Terry (08:22):

Um, anyway. Yeah. I mean, and so many different things have been happening, you know, like with everybody, every, everybody has so many different things going on and we're not any different it's, um, you know, internet issue. I wish there wasn't an internet issue of meditation that we could do just fixed. That would be nice. Yeah.

Roy - Feeding Fatty - Terry and Roy's May 2021 Update on Their Wellness Journey (08:45):

Yeah. And that's, you know, we've had a lot of adage or I feel like I've had a lot of added stress because not only, you know, we we've had to bump and reschedule a couple of weeks of first off, but, uh, you know, then just processing what we do have it's, it's a nightmare, which, you know, lately we've been going to a couple of local restaurants, which it's hard to, you know, be in there and not want to eat all the good stuff.

Terry (09:09):

That's what I was going to say. That, that right there is our internet meditation. We go there siphon their internet and then we have to eat the kitchen sink cookie.

Roy - Feeding Fatty - Terry and Roy's May 2021 Update on Their Wellness Journey (09:18):

Yeah. So, yeah, Pandora, I mean, Panera, Panera has been kind of our go-to because they do have some, you know, healthy plant-based options. Uh, you know, I'm not going to tell you that this weekend, uh, w we've got kind of a late start on some things. And we went to the Buffalo wild wings, and it was hard not to, you know, eat some of their yummy wings. So, uh, but we did. Yeah. We split. And, um, you know, the thing is we did it, it happened now the, the big, next step is just getting over it and getting back on, because I don't think, you know, if we can eat clean the way we want to 90% of the time, then we're way ahead of the game. And so we, the one I'm working on for me personally, is just not letting you know this, these few days of flub up, wreck me from now forward.

Roy - Feeding Fatty - Terry and Roy's May 2021 Update on Their Wellness Journey (10:11):

You know, if I can get back on and do another three or four weeks and then have a couple of days, I don't think there'd be anything wrong with that. Cause it's, it's, it doesn't have to be all or nothing. I think just trying to make improvements is kind of where we're at and, you know, hoping that we can improve it day over day. But I feel so much better when we were eating, when we're doing the eating, the vegetables and fasting, uh, it's just amazing how different you feel. And then when you go eat and we ate late, you know, so then you come home and like,

Terry (10:42):

And then the next morning, I mean, it's just like having a huge hangup. It's like, that's what I'm thinking of today. Today's May 1st, May 1st, May 5th Cinco de Mayo. I've been thinking about a margarita all day, but I'm going to power through.

Roy - Feeding Fatty - Terry and Roy's May 2021 Update on Their Wellness Journey (10:56):

Yes, it would be nice.

Terry (10:59):

Oh my gosh. And then, you know, we'd have to throw in the chips and salsa and Mexican food that goes along with it.

Roy - Feeding Fatty - Terry and Roy's May 2021 Update on Their Wellness Journey (11:06):

Yeah. And that's, you know, I will say that is one of our downfalls is, you know, when we get in the cycle of it's just, well, let's just do one more time, you know, but we can always find that one more time. I mean, okay.

Terry (11:19):

This turns Saturday. Okay. Let's turn Saturday into the weekend and then wait. All right. Well it's Monday and we've already gone through half the day and we're already messed up, so we might as well just carry on and it'll be a week. Yeah. Maybe. I mean, we haven't done that long yet, but yeah.

Roy - Feeding Fatty - Terry and Roy's May 2021 Update on Their Wellness Journey (11:36):

Yeah. All right. Well, anything else before we go?

Terry (11:41):

No, I'm going to, I need to go meditate on my margarita. Okay.

Roy - Feeding Fatty - Terry and Roy's May 2021 Update on Their Wellness Journey (11:45):

Okay. You didn't get that out of your mouth. All right. Well, you can find us of course, at www.feedingfatty.com. We're on all the major social media networks as well. Uh, we do hang out over on Instagram quite a bit. You can also find this recording on our YouTube channel. Once this episode goes live, we're always open for conversation. If somebody, you know, if you have a question, you have a topic you want us to cover. We'd be glad to try to do that. Um, we just need some reinforcement reach out. We'd really like to, uh, you know, build our engagement on our Facebook page or Facebook group, uh, you know, trying to be there to help people. So reach out, we'll see what we can do, but until next time that's going to do it for Roy

Speaker 3 (12:33):

I'm Terry goodbye.

www.feedingfatty.com

Is Your Mindset Holding You Back In Your Efforts To Get Healthy? with Gregory Ann Cox

Gregory Ann Cox the author of Your Genes Do Not Determine the Size of Your Jeans talks with Feeding Fatty about the importance of mindset in our question for health and wellness. She addresses the importance of finding what works for each individual and don't let the values and beliefs of others determine your actions and how you feel about yourself.

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About Gregory

"Gregory Anne, aka "Greg" believes there is no one way to be healthy, no one diet for everyone, and no way aging should ruin your life.

Greg's focus is delivering the truth to anyone who wants to live a long life in good health. She'd also like to reverse the rates of heart disease and diabetes, which are devastating the lives of too many people needlessly. She is proof that you can have a body you feel good in and still have your wine and foods you love. She was among the first female graduates of The Culinary Institute of America, one of the world's premier culinary colleges, in Hyde Park, New York. After 25+ years in the hospitality industry, a certificate in nutrition and the launch of a heart healthy restaurant in San Diego, she turned her focus to coaching. She wrote Your Genes Do Not Determine The Size of Your Jeans, to bust the myths that are keeping women fat, frustrated, fatigued, and not able to fully enjoy their second halves.

www.rebelliouswellessover50.com

ww.feedingfatty.com

Full Transcript Below

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (00:00):

So, you know, what we, uh, this podcast is about us chronicling our journey, my journey through, uh, getting healthy, trying to, you know, increase my wellness. Especially as I age, I want to, um, you know, ma don't want to outlive my, my wellness. I want to, um, you know, have a healthy aging process, but also be healthy as I age. So Chronicle our journey, but we also bring on professionals and experts in their field from time to time. And today is no different. We have a great guest with us, uh, Gregory and Cox, and I'm gonna let Terry intro her.

Terry - Feeding Fatty (00:35):

Yes, Greg has been helping women at midlife and beyond age in good health, in a good mood and a body they love, or at least have made peace with for a decade. She does not buy into the conventional wisdom that this is what happens at your age. When we feel like crap, she is the author of, um, your genes do not determine the size of your genes. There's no deprivation and no one way to live and be healthy and enjoy life. There are however certain principles of longevity that we would like, but that we would do well to adapt. So we can beat the odds when it comes to disease and decline. She is a former professional chef and currently also a copywriter for the health and personal development fields. Greg, welcome to the show.

Gregory (01:22):

Thank you. That's a great introduction. I'll have to get,

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (01:27):

Uh, uh, we have to laugh and say, we love the title of the book. Of course your genes don't determine the size of your genes. I love that. So, uh, well tell us a little bit, first off, before we get too deep into this kinda, you know, how you found yourself here, writing the book, uh, is kinda talk about your journey for a minute.

Gregory (01:47):

Well, I don't know how far we want to go back, but when I think it must have started because I was a chubby tween teen, right? Like young teenager. And when my grandmother who was a seamstress used to sew some things for me. And I remember one time we were looking at pattern books in the store, they used to have these big books and you would go and you'd pick out the pattern and then somebody would get it out of a drawer. And she kept like, I guess last time she had sewn for me was like the last I would fit into that normal. And we had to go get the chubby book at one point. And I was just like, horrified because that word chubby meant something to me. She didn't put that on me. I took it to mean something. Yeah. So that started a journey of disordered eating, not eating, you know, all kinds of things throughout all the, till I was 30 something.

Gregory (02:38):

I, my oddly enough, my career choice was to become a chef. So I was feeding all these people and I could not feed myself and be happy about it. It just, it was bad for many, many years, but, uh, after cooking for 27 years, I woke up one day and I said, I cannot cook another meal. I have to do something different. So I got certified as a coach because although I thought I would go back and finish a psych degree, I didn't live anywhere where there was a school that I could go to. And coaching turned out to be a really great choice for me. And because I had studied nutrition as I started my life coaching business, I started to get people that would say, well, you were kind of healthy and in great shape, what do you do? And I thought, ah, let's do that then.

Gregory (03:18):

So I transitioned to the health coaching and I, when I was a chef, I worked for a heart surgeon and I got to see heart surgery. He performed heart surgery and he led me in the, or with him to watch this woman have a quadruple bypass. And when he held the heart in his hand and showed me what her lifestyle had done to the heart in case it in fat really made it very, very sluggish. He did this because he wanted us to understand the importance of lifestyle choices on our health. And let me tell you, it had a huge impact. Oh, I bet. So this many years later that stayed with me and I thought I can't just cook healthy food and just help people with, you know, nutrition, advice and weight loss. I really wanted to have a platform to get more people, the opportunity to hear something that might shake up their beliefs, open their mind to another idea that they hadn't been introduced to before, let them know that there were alternatives to the Western medical model. I have no problem with the restaurant medical model, but it's better at disease management and emergency care than it is wellness and prevention care. So I guess that's where I started and how I got here.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (04:29):

You know, it's funny, you mentioned the chubby girl because there wasn't, um, it wasn't, it's in an old memories group that I'm a part of and they posted this ad last week that it was actually, there was a chubby girl clothing line. I don't know if his clothing line or pattern line, but that was actually the ad copy. And they were just saying, you know, how, how long would this ad last today? Because they had a picture of a girl who obviously she wasn't that chubby and then down at the bottom and huge, I mean, huge type was chubby girl. Oh my gosh.

Gregory (05:06):

It was ridiculous.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (05:08):

Anyway. So it's funny that you say that because, uh, you know, a lot, when you first said it, I was thinking, Oh, well that was just your grandma relating that to get the bigger patterns. But there was actually something called that as well.

Gregory (05:22):

Yeah. Oh yeah, no, no, that was, it was the chubby section of the book.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (05:27):

Well, you know, I think that's good that, um, you know, it's, it's good knowing our genes. We're not predetermined. We can make changes. I think that's the, uh, you know, something we want to talk about a little bit is there's so many different things out there. It's, it's not just because it worked for your neighbor. Doesn't mean it's gonna work for you. We really have to look through, find out what suits our lifestyle, what we can stick with. That's the main thing you could do a lot of different things. It's can you do it number day, number two and day number.

Gregory (05:58):

Yeah. Yeah. And that's why I say there's no one way. And to your point about finding what works for us is really important. And whether it's, um, including meat, fasting, eating three meals a day, whatever really suits our physiology is where we have to go. Or as you said, we're not going to stick to it. Day two, three, four, five might be great. We're in a high, we're doing this new thing. And if it's not our, and now this is not to say that when we make changes, sometimes we're very uncomfortable with the change, right. But for the long haul. So when people go on, let's say a keto diet, again, that is a miracle diet for a lot of people, with certain types of diseases, inflammatory diseases, diabetes, but for other people it's too constricted. They can't just eat this thing and not have that thing once in a while, because, you know, if you're on a keto diet and then you eat like a huge smoothie, one morning now, your body's all out of whack.

Gregory (06:57):

You've had a ton of sugar and, you know, but then people like, but I want to have, you know, so it's just hard either that, or you say, okay, I think you said, we're doing really good. And then I had a, I don't know what you called it, it, wasn't funny to come apart, come apart. If you want to plan for those, that's great too. I'm going to do this six days a week. I used to be, uh, uh, dietary, I don't know idea that you would do, um, no carbs all week or very, very low cards all week for six days. And on Sunday you would eat whatever you wanted. And it, somehow they said that it helped with your weight loss. I don't remember the science behind it. It sounds a little sketchy now. I liked it. I did it because I wanted all those carbs on Sunday. Yeah.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (07:41):

Yeah. And that's, well, I can only speak for me, but that is my downfall. If I'm doing something and can stick with it, um, having that break or taking that day off or that cheat day, or, you know, a lot, whatever people refer to it as it just totally resets me to the bad ways and I I'm off. And so, yeah, I've just found over the years that, um, just much better just being restrictive and not, not allowing that stuff to creep back in. I just can't handle it now. I'm not saying there, you know, there are other people who obviously can, and, and that's great for them, but you know, unfortunately I have a couple m&ms and I've got to have 200 of them.

Gregory (08:23):

You and my husband should never get to get

Terry - Feeding Fatty (08:27):

It is hard. I mean, it's like, if, if you do that, you know, for six, if you're restrictive for six days, and then you have one day, it's you just wait, it's like waiting for the it's like today, you know, it's Friday. Oh my gosh. It's Friday the weekends come in. Well, we got a lot of work going on this weekend, but it's Friday. We're excited. So just waiting, you know, something to look forward to, but then you just go overboard. Yeah.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (08:53):

Well, and Terry can handle it. She's better at eating a little bit of something and just being able to walk away from it where, yeah. Not, not me. It's like, if I'm in for a dime, I'm in for a dollar. So,

Terry - Feeding Fatty (09:06):

And I didn't know, I wasn't always like that. I mean, I used to, yeah. I used to have to give me the whole bag. Now I'm not sharing, get your own bag.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (09:16):

Well, and some of this, I guess we can attribute to mindset beliefs. I mean, cause I th I really believe that's important because I've had people ask, you know, over the years, talk about the surgery or doing this or doing that. But my, my I'm not against that. I'm just more to the point of, if I don't change my thinking, it doesn't matter what I do mechanically like that I'm going to end up right back in the same place, because I've seen people like that. It's like, you know, they have the surgery, they do good for a while. And then the next thing you know, they're at the Mexican food place having a big old plate of enchiladas and for margaritas. And I'm like, Oh my gosh, that was just like, you know, 10,000 calories you just consumed there. And so

Terry - Feeding Fatty (09:59):

Many thousand dollars.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (10:02):

So, uh, anyway, I just, I think the mindset in our beliefs and what we can do, I think that's very important to address it, to realize it, to be honest with ourself about it, and then, you know, try to make changes there.

Gregory (10:18):

Yeah. And you know, it, our beliefs can be tricky. And what is a belief? A belief is a thought. We think that's all, we just keep thinking it because somebody told us something about it. And we said, Oh, that's true for me. Or that's true about the world. The world is flat. That was a belief that we have until we could prove other words otherwise. So when we have beliefs about our body, my body doesn't lose weight. I've tried everything. It doesn't work. Then we're less likely to believe that we can and try something new or we try it. But half-heartedly in the back of our minds. We're like, it's never going to work. It just doesn't work for me. And, and that's one of the most limiting mindset traps, um, is to believe something will not work. And I'm a little bit fresh as a coach sometimes. And what can I have somebody say, well, you don't know me. We all want to be special. Right. My story is different. You don't know my body. I always say, you don't know my process. If you will try my process and do it exactly the way I say, you might get a result. No guaranteed. But are you willing to try? Right. That's it are people willing to try something that they think they've tried, but unless they've tried it with that, chef coached nutritionist, whatever, they haven't tried it. Right.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (11:37):

Right. And I think that works for life in general because, you know, there's an old saying that it is this going to work or it isn't it going to work. And the answer is, yes, it's, whatever you believe of that. And so, you know, feeding ourself that positive information that I can do this, I can not eat that. Or, uh, I think that really fits to a lot of things in life. We have to change flip that switch and be positive and always be feeding ourself, the inspirational positive information. And you know, a lot of, here's another great saying that I'm about inspiration. It's like, um, do you, do you really need that every day? I mean, you have to, you know, is it, you get it once it doesn't last forever? And somebody said, yeah, well, it's like taking a bath. I mean, you've got to do it every day. And some days are harder than others. We wake up and feel like, uh, I'm not going to make it today. We've got to flip that switch and say, you know what, it's going to be okay. And I can do this. And if I go wrong, then we got to immediately say, you know what? That was just a one-time thing. I can get back on this and do good at whatever exercise, eating a lot of things in life. I think fall under that.

Gregory (12:50):

Yeah. And the whole good and bad thing is another trap. You know, I, I was so bad last night, I ate 14 cookies, you know, whatever. Yeah. And then there are good and bad foods. Like a cookie is obviously a bad thing. If we put it in a bad category, it's only it's, it may be detrimental. It may not make us feel good, but food by its very nature is just a thing. It's just food. Right.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (13:15):

Exactly. I know that's a good point.

Gregory (13:17):

I really believe that everything can be included in a healthy way of eating. I just believe that that is the truth. And you were here, you were saying earlier that, um, Terry can, you know, walk away from a bag of something. Well, my husband, I was, I brought out a bunch of ingredients and he said, why, what are, what are these chocolate chips doing on the counter? She's he's always trying to lose weight. I said, well, I feel like making cookies is you can't make cookies. I said, well, I'm going to make cookies. Why? Because you only want an Ollie 200, well, one batch doesn't make 200, but I get your point. I'll give them away. I just felt like having a cookie. Yeah. And I want him to have a cookie too, but I won't leave enough around so that he can, you know, stuff himself. He doesn't sit down, he pulled back. It's like one, two, then there's tea time at four, we have another cookie. It's easy for them to disappear. I understand.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (14:08):

Oh, well, that's why we do better with nothing around for me. But you know, she'll buy something and have it in the cabinet. And then, you know, she'll take one bite of it and come back a couple of days later expecting it. That's still going to be there, which I don't know. I'm trying to change her mindset on that one, that you leave it around. It's going to end up being disappeared.

Terry - Feeding Fatty (14:30):

Well, and how hormones you talk about hormones, um, being, uh, you know, something that affects, uh, our, I mean the eating process and, and, um, Y you've talked about it cause I'm not doing it very well.

Gregory (14:52):

So whenever we mentioned the word hormones, people think about their sex hormones. Yeah. Okay. Important hormones. But there are other hormones in the body and there are certain things that all of the hormones are messengers. So if a hormone is released, let's just say our thyroid is activated by the pituitary gland, by a hormone trigger, a hormone called T S H thyroid stimulating hormone. There are other hormones like insulin. And so anyway, on and on throughout the body, stress creates hormones. Food creates hormone, not creates them, but has them release and move around in the body. And certain foods release, help the body release too much of certain things and not be able to use other things too much insulin, too much blood sugar, then there's too much insulin circulating. And then we get insulin resistance and inflammation. So the, the way to manage your hormones and hormones are also in the case of certain hormones, fat storing hormones, right.

Gregory (16:03):

And fat releasing hormones. But when we eat a certain way, which is usually too much sugar, too much starch, we get too many of the fat storage hormones. And when we store fat, where does it go in the cells, we get fat, fat cells get sad, or we get up, right. So it's very important to manage your blood sugar. And that's the simplest way to describe it, forget all the names of the hormones. If you eat only enough of the foods that produce enough blood sugar, so that you have energy and vitality, you won't have to worry about having too many hormones cascading around in your body. If you eat, you know, good, healthy protein, lots of the right kinds of vegetables, not just the potatoes and the beets and the corn, but you know, and again, you know, we're all sitting here, nodding and everybody listening is like, yeah, yeah, yeah.

Gregory (16:52):

I heard a lot before. Yeah. And it's easy to do. I always tell people have one good carb a day if you're trying to lose weight and that's it like, if it's it breads your thing, have yourself a good old slices or two of toast sandwich, whatever cereal, oatmeal, that kind of thing. But it's easy to add it up if you have it at breakfast and then you have it at lunch and have it at dinner before, you know, it you've really had more carbs than your, especially at dinner, then you're going to burn off. Yeah. Cause we usually our activity usually declines in the evening. Yeah.

Terry - Feeding Fatty (17:25):

Oh, go ahead. I know I was going to say, and is it better to eat the carbs in the morning or in the evening? Probably.

Gregory (17:33):

So if you are more active in the morning, I would say, eat them in the early part of the day. You know, even if you exercise after lunch or late afternoon, um, you know, there's a, a saying eat breakfast, like a King lunch, like a Prince and dinner, like a, yeah. So I would include the carb ratio of that way. Right. If you're a card person, get them in, get them out, use them up.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (17:57):

It gets us to the point of looking at labels because I think, um, once I started looking, I was very surprised at where they hide the carbs at. And there's a lot of things that you wouldn't think, or even just making a different choice, like, uh, the type of bread that you eat. I know there are some that are, you know, 20 carbs, a slice, but I think Terry's found something that's, you know, more like 10 or 12, just little bitty, uh, adjustments like that can really go a long way.

Gregory (18:29):

Yeah. And what you have with that car. Right. So if we're just eating, like, and I was a kid like wonder bread with some margarine on it, by the slice, after slice, after slice, that's not a good idea. Right. But if you have your bread with some Turkey, eggs, um, maybe tofu, cheese, you know, some kind of protein, it helps slow the absorption of the carbs into your system. So you're not getting like a blood sugar rush. Yeah. It takes more time to digest it. So it takes more time for it to be released into the bloodstream. Yeah.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (19:03):

One thing you mentioned earlier that has gotten a lot of attention lately is inflammation. And, uh, I mean, I know I, I don't, I guess it's a chicken or the egg. Some people are like, yeah, the inflammation comes. Some people like, know what we eat. I mean, I guess it's a combination in reality, but it can be the starting of a lot of things that really go wrong for us in our body.

Gregory (19:26):

Yeah. So that chicken and the egg thing is, does disease cause inflammation or does inflammation cause disease. And I would have to say that they're leaning in the direction of, we create a system, a situation of inflammation in the body that makes the body more susceptible to the diseases of inflammation. That sounds crazy. But you can't, I don't think we can have inflammation. I mean, if you're sick, if you have a virus or you cut yourself, you're going to get inflammation around the spot of the cut. Right. You've seen the redness, you feel the heat, you get a fever, that's also inflammation. But what we're talking about is systemic internal inflammation where things like the arteries getting narrower, the digestion gets slower. Um, all kinds of processes are not able to function fully. And of course when the system's not working, right, it's going to burn some parts it's going to break down. Yeah. So, um, and stress is a huge creator of inflammation in the body. You wouldn't think that what you're thinking. Cause of course stress is usually what we're thinking about. The thing that we think is causing us the stress. Right? Right. Like the traffic is not inside of us, but the traffic is suddenly making us stressed out and crazy. Um, so that's something to watch too for people it's not just diet.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (20:43):

Yeah. And that's where we can, I, you know, my thing is, um, we, we call worrying around here borrowing trouble because you can worry, worry, worry, that thing may not come true. And we kind of had an incident like that, that happened yesterday. You know, I was kinda like stressed out the night before thinking about how I was going to handle this and what's going to happen and yeah. Tossed and turned. And then all of a sudden it didn't materialize, which is like a wasted time, but I'm sure, like you said, that stress the stress and everything it released in my body. Probably not that awesome for that either.

Gregory (21:18):

Well, and especially not sleeping is another contributor to weight gain or hard to lose increases belly fat. Yeah. So that borrowing trouble is also borrowing from your wellness on a scale. Yeah.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (21:33):

And that's it? That was the actually, if somebody just wrote down was that sleep component. Because with me, we've talked about this a lot, but uh, sleep is a big trigger for a lot of things. Don't want to exercise. Don't feel like it can't move. Uh, also you, I tend to feel like I want to eat more carbs and stuff like that to try to get that quick boost of energy. And you kind of get on that roller coaster of, you know, the ups and the downs of that.

Gregory (22:02):

Yeah. That's absolutely right. Your brain is craving your brain needs energy. Your brain is one of the biggest energy sucks in the whole body. Right. And so if it's not up to par, if you haven't given it what it needs in the term, in the form of rest, and it hasn't been able to wash itself clean itself out, it's going to go for the quickest energy source, which is sugar. So any carb that turns into sugar, that kind of thing. It's very, very hard for people to manage their cravings when they're tired.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (22:28):

And we, and again, that kind of leads into listening to our body because I'll tell you where I got in trouble years ago was, you know, at night eight or nine o'clock, I would start getting tired. And so what I would do is reach for something to eat, have a BA have a unhealthy snack. I'm not going to say bad anymore. We'll have an unhealthy snack, you know, right before bedtime or load up on a lot of things. And it became a cycle of, I mean, I don't mind admitting, you know, there was a point that, you know, nine or 10 o'clock, I would run up to the convenience store and get a bag of chips or this or that, just to try to have that in offer. I still offer Terry every now and then at 10 o'clock at night, I'll say, I'll run up and get you a candy bar if you really want one. But especially when I'm stressing out and he's like, ah, you okay, what you need. But I think that, um, you know, had, uh, have, uh, been smart and just realize what's going on. It's like, my body just needs sleep. I just need to lay down to get that rest instead of, you know, female, he doesn't need to be full. Yeah, exactly.

Gregory (23:37):

That's true. It's true though. The more empty our belly is before we go to sleep, the better sleep generally speaking. Yeah. And we also don't get those acid indigestion in the middle of the night things. Right. Yeah. And wake up all bloated and yeah. Yeah.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (23:54):

Well, we were talking the other day about, uh, you know, we were eating pretty good and, um, it was launching, she said, I told her, so like, I feel just a little bit of a hunger pain. And what I have to realize is that is not as the sound of our, it's not the feeling of death coming upon me. It's like, he just it's okay. It's natural. You know, you feel a little hungry. You're probably going to survive for another, you know, 30 or 45 minutes till you can eat something else.

Gregory (24:21):

Yeah. We're so conditioned to eat on schedules, right. Especially people who work in a job that they have like a lunchtime, right. And you eat whether you're hungry or not, but I always, I have it, I had to break definitely was, especially when I don't do intermittent fasting. You guys were talking about that earlier, the way, the way. Um, I had heard that most, most people, you know, I, I'm not a practicing intermittent faster, but I have, since I learned about it started to make sure that I don't eat at least for 12 hours and I try to go 13 or 14. It's easier in the summer. Cause I leave the house early and go to work. But, um, in any event, I, that got me to realize that I'm often not very hungry first thing in the morning, but I used to try to get my food and coffee and so that I could run outside and be outside and do things and then come back in and be in the office and do like that kind of stuff. Now I realize, and then if I have my coffee at eight 30 or nine and some light breakfast and my husband's eating at noon, cause he started at six 30 eating, you know, his breakfast. I don't have to eat with him. Right. I don't, I'm not hungry, but you know, it's just a reconditioning kind of thing.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (25:34):

Well, there's been a lot of talk and I, I guess there's a lot of evidence that, um, our body, you can correct me if this is misstatement, but it's like our, when our bodies are so focused on digestion, it's not healing other things and it's not refreshing other systems in our body. Is that

Gregory (25:54):

Yeah, I would say, you know, I'm not an expert in that particular category, but my understanding is that we, when we can have more hours between digestive sessions, you're right. The body can heal. But also when our blood sugar can finally go way back down to base level, then the body rejuvenates, it's not like you said, spending all that energy because digestion is a, is a intensive process. Let's put it that way. Well, depending on what's eaten, obviously if you're having a chicken broth, that's so much, right. Yeah.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (26:27):

I haven't had we've I guess we've been kind of playing around with it the last week or so. And I haven't surprisingly breakfast is my favorite meal and it would be when I would get up and eat the most, but surprisingly, um, I have some G and I'll put a little geeky in my to help me, but, um, I haven't really been having that, you know, the dire feelings of hunger or feeling bad or running down on energy, you know, leading up to us, eating around noon or so it's been interesting. Yeah. And again, you know, we we're like everybody else, we're kind of searching around trying new and different things just to see what works, what helps us feel better. Again, you know, we always say always recommend go to your health professional, let them, you know, tell you what's going to work for you or let them monitor these changes that you're making.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (27:18):

Please don't do any crazy stuff on our recommendation, but you know, always seek out a doctor dietician or somebody like that that can help you with that process. But you know, we enjoy kind of testing things out because it's hard for us in, I say us it's hard for me because we tried the cooking angle, you know, back at the end of last year, when we first started this show, Terry got into this culinary medicine cooking class and we did it once a week, which it was fun. Awesome. A lot of time for us together, but it's so time consuming. It just wasn't sustainable for us every night to spend, you know, two hours preparing a meal. Yeah.

Terry - Feeding Fatty (28:00):

And that's because my knife skills are not, not very good. It just takes me a while. I got to get the chopped up stuff.

Gregory (28:10):

Yeah. I get that. Yeah. The night it is, it's not sustainable. Like you said, I try to make, I mean, I'm a chef. I could make anything that I wanted, but I, most meals are very simple. I boil some fish, I rice and chicken and I throw a chop on the grill or, you know, we have salad, we have a lot of salad and a lot of veggies. And cause I don't feel like cooking either at the end of the day, especially.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (28:34):

Right, right. Yeah. And that the, the, um, the vegetable part, you know, it's hard for me because, uh, up until about six months ago, I thought there were only two vegetables, potatoes and corn

Terry - Feeding Fatty (28:48):

And

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (28:48):

No, there was a whole other category of vegetables out there.

Terry - Feeding Fatty (28:52):

Yeah. I say squash in his face just

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (28:56):

Yeah. But you know, it's, I guess it's also, I have to give Terry credit. She's very inventive of seasoning. And so,

Terry - Feeding Fatty (29:06):

Because I need to leave. Yeah. I just need a little

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (29:08):

Crunch and that's one thing I notice that, you know, when, when you do the vegetables a lot, um, I don't get that like, uh, you know, that texture maybe has something to do with that.

Gregory (29:20):

Oh yeah. Texture is a huge way that we get satiated with our food. It's not just flavor. Right. It starts with our eyes to be honest. And then what we can smell and then what we taste and texture is the third, fourth component of a satisfying meal. Yeah.

Terry - Feeding Fatty (29:36):

Well in RA, you know, we don't, we don't eat enough raw vegetables that don't think

Gregory (29:42):

Maybe that I, I, uh, there is a doctor trying to think of his name, begins with a D anyway. Um, an amazing guy who, uh, when I met him, he was, uh, practicing as a holistic or osteo. And then he opened a whole school to train other people that wanted to do that. Um, but he used to say, if all you did every day was one bowl of cooked and one bowl of raw, like a good sized cereal bowl, one of cooked, one of Ron Brock could be a salad, lettuce, spinach, broccoli, whatever that would change people's lives because most people don't even get that much in it. Yeah. It's interesting. Not rocket and go right to, sorry, not raw cookie dough. Oh, dear sticks. A broccoli with broccoli and zucchini.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (30:30):

Yeah. Yeah. Because that's, you know, just like our diet or my diet was, you know, easily meet up the potato or the corn and bread, you know, those were the three categories. And so, you know, really making that swap over to being more mindful about the vegetables, about how we cook them. Uh, the other thing that we've done a lot too lately is the smoothies. I dunno if you've, if you do that, recommend that, but it's a good way to put all that stuff together. We put a little protein powder in, on top of it and it really kind of masks the taste if you're uncomfortable eating some vegetables.

Gregory (31:08):

So you do put veggies in your smoothies. Yeah.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (31:10):

We've been to doing a spinach and kale, things like that. Uh, we had a, we had a guest on that was just talking about, he was, um, and I can't recount the whole story. It was on, uh, our aging show. And so he, um, something about the eyes and so what him and his wife did, they cut breakfast out with the, uh, the gluten and started having the smoothie in the morning because of some score that has to do with your eyes. But anyway, they scored really high on this because they cut that gluten out in the morning and just did the smoothies with some protein and spinach or kale. And, uh, you know, it's, it's easier, Travis. Yes, yes. Yeah. It's much easier for me to stomach to do that, but you know, it's just, again, I think we get back to the first thing we talked about is our mindset and our belief, I've got this belief. I don't like vegetables or can't eat them or whatever that may be, but it's just gradually saying, look, I've got to, in order to be healthy, there's just no way around that. Or my belief is there's no way that we have to, that has to be a large part of our consumption every day.

Gregory (32:22):

Yeah. And I liked the way you put that I have to, right. This is just, there's no avoiding it. At some point, we have to be the adult in the room for ourselves to the corner who wants the ice cream every night. Right. And so, you know, whatever it takes, I'm going to figure how to do this because, you know, life where, you know, aging is inevitable, but I don't want to end up that I can't eat or enjoy my life because I didn't take the time to say, now is the time for me to change some habits. Right. Because you know, sometimes people's digestion gets so bad. They can't eat X, Y, or Z, no spicy food, no tomato, no. I've seen people get older and lose so many of the categories of things that they love. But it's mostly because they didn't nurture like a healthy biome. And we're talking about the biome these days and a healthy digestive system and good sleep habits. It all adds up. There's no escaping it. I mean, some people do, right. Do we all know somebody who is old and like has been smoking and drinking and they're still like rocking on the porch, having parties with their friends. I don't, I would love that to be me. I don't know whether it's going to happen. So on the erring, on the side of caution.

Terry - Feeding Fatty (33:33):

Yeah. So be, you know, try to take care of it before you get the choices taken away from you. And the older we get, um, the clearer, it becomes that, Oh, okay, this could happen. This could happen. And the more people we talk to now, it's like, Oh, we gotta, we have to, we have to do it

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (33:54):

Well to quote Willie Nelson. He said, there's more old drunks than there is old doctor. So I guess I'll have another one.

Gregory (34:02):

I'll have what he's having.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (34:05):

We don't, we don't want to promote that. I was, that was a joke for anybody that heard that. So, but it is, I mean, it's important because I, um, I don't think I obsess over it, but it's become much more clear in my thoughts that, you know, I, I can't go into the next phase of my life being heavy out of shape, not, you know, getting out and walking and doing these things because it's eventually going to catch up and we will outlive that wellness and then be a burden to somebody else. Or at the very least, we have to sit in a chair and watch the rest of the world go by and not be able to participate in that. So I think that's, you know, kind of what was one thing that really got us started in this journey. And that's the one thing that kind of keeps me searching around trying to find something that, you know, will fit for me. And that works good for me

Terry - Feeding Fatty (34:57):

And is sustainable. Yeah.

Gregory (34:59):

Yeah. And you can always switch it up, you know, it could work for a year and feel really good. And then one day you think, you know what I did well on a plant-based diet. And now I really miss I've read countless stories of mostly young women. Interestingly, that went vegan for years. And then one day they weren't, well, they had no wire and they couldn't get pregnant, whatever the story was. And they added a little bit of meat protein back into their diet and changed everything. So nothing is set in stone that we decided about our diet.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (35:28):

Exactly. So what are some, I know we're getting pretty close and long on time, but just for a minute, what are some things that genes, you know, how can we overcome that? I mean, I guess is that just mindset thinking that this is our body and we can't do this, or, you know, what are some tips or tricks that you can help us with?

Gregory (35:49):

Okay. So there were a lot of subjects in that question. I want to go back to the genes, let's start with the genes. So genes, I literally just did this research gesture day for a client that I'm copyrighting for and our genes by all, uh, the experts that this was a meta-study they say between 20 and 30% of who we are. And our longevity possibility is determined by our genes. That leaves a lot of room for us to have an impact on our genes. And one of the things there's a woman named Pam peach. She's a, she's a motivational person, doctor, she's a physician, but did a lot of motivational speaking. And she did a lot of coaching with women and she says, genetics loads, the gun and lifestyle pulls the trigger.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (36:40):

Interesting. I love that.

Gregory (36:41):

Yeah. I think that's a great metaphor for we come in with certain proclivities and you could get every gene tested in your body and you will find anomalies. You'll find broken ones, snipped up what? Right. It doesn't mean it's going to turn into a disease unless we create the condition within the body for the certain diseases. Everybody on the planet has cancer cells in their body, every single human and not everybody gets cancer. And not everybody, I'm not saying that people that get cancer are responsible for their cancer, right? I'm not blaming anybody for a disease process. I'm just saying certain people will create a condition in their body. That, that gene that is a little bit screwed up has the environment. It needs to go crazy to create something else. And the easiest ones to recognize are the lifestyle diseases or diabetes and cancer, to a certain extent, but heart disease and diabetes, 75 to 80% of all people suffering could have less suffering and less symptoms if they could change their lifestyle habits. Yeah. Yeah. And some people will do well on medication. Not everybody needs medication. Most people need a change of what they're eating to do.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (37:57):

Yeah. And it's important. I'm going to interrupt you for a minute to say that, um, the, the diabetes, and then there's been this linked to Alzheimer's recently, they're calling it the what type three diabetes. Uh, so, you know, that's another thing to think about is, uh, some of these unhealthy habits, they lead to other things, you know, in our, at the end of our life. And so whatever we can do to help minimize it may be we're predisposed to Alzheimer's anyway, because of our genes and our family, but our unhealthy lifestyle guests can contribute to making that a reality. Absolutely.

Gregory (38:36):

In the book, successful aging by Daniel Levitin, he says that most people that live to 80 in a fairly healthy condition, you might have, everybody has a bump on a hurdle in a thing. Right, right. Somewhere after 80 is when disease processes start to kick in. Okay. And if you've done your homework or your longevity work until then you can have a better chance of not succumbing to the most awful ones you made, then get heart disease. You may then have a kidney problem. You may then get dementia or a mild form, but you're not necessarily setting yourself up for the big Alzheimer's cancer of, you know. So I thought that was really interesting that many people who are practicing healthy habits have a good chance of living to 80 in a good frame of body and mind. And then, you know, we have to be prepared for other things, but

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (39:29):

Right. Yeah. And the other part of that conversation, and I know this is way too much to cover, but just making a point is that yeah. You know, just making the point that, um, the, you know, the doing the, there's been some research that I have read, that's kind of linked our explosion of Alzheimer's today to our diet, uh, back in the seventies and early eighties when the low fat was huge. And so, uh, I guess everything in moderation, we need to have that fat intake because of the, um, I guess it kinda lubricates the receptors in our brain. And if you don't have enough, but then there's this, there's a myth that, well, um, our brains only run on the carbs, but there is some evidence that we can kind of switch that over to our brains can run on the fat intake. I'll let you expound on that just a little bit.

Gregory (40:25):

You did a pretty good job. So it's just a matter of reconditioning the brain to run on fat, as fuel, as opposed to sugar. And that's where the keto diet comes into play. It really reconditions, people's whole metabolism. And, you know, so the, and fat, the going back to the eighties, I, I did a talk for many years all about when Snackwell's came in. Do you remember Snackwell cookies, the low fat, finally low fat in the, I think it was three years subsequent to the cause it really became a craze. Like everything became low fat. Right, right. After that happened well in the next three to five years, I think it was the percent of the increase in heart disease and other kinds of diabetes and stuff like that went up like off the charts exponentially because people had replaced healthy fats or even not such healthy fats, but they don't cause the glucose spike with a lot of sugar because you got to put something back into the thing when you take something out of it.

Gregory (41:27):

Right. Right. And so what we were doing was causing this inflammatory response in the body, all these people with all of these low fat products. And we really haven't recovered from that. I don't think even though they're not a big deal anymore, there are still low fat products. They're not like the go-to thing. Right. But so going back to your point about the brain, if we forget a Blake, don't worry about low fat, so much worry about a balanced diet of healthy. And if you think about a piece of let's just take salmon, salmon has a pretty high fat content. If you get deep water salmon, right. Cold-water salmon like Norway and Alaska. And those it's a natural package of fat protein and other nutrients, even vegetables have fat and nutrients, right. There's always a little bit of fat in almost every planet on the earth. But I mean every piece of food that's natural to the earth because that's what we're designed to have a balance.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (42:19):

Hmm. Interesting. Yeah. And I guess before we wrap up one thing, uh, it's suggestible is just go to your doctor and have all your blood work done and get these levels tested because that may actually, uh, show you where you're deficient show you where you're over. I mean, that could be a big part of how we want to eat going forward if we knew that information. Correct.

Gregory (42:45):

Oh yeah. And so I not I'm a cholesterol is not killing you. Crazy person. Cholesterol is not the enemy people. I eat a lot of fat. I, certain people need more fat in their diet. I think my probably a 40% fat in my diet, my triglycerides are like 58, which is low. Right. My cholesterol is super healthy. So the people that fear that if they eat well, if I put more fat in my diet, it's going to cause all these problems. It's not, it may, depending on who you are, which is why to your point, right. Get your blood levels tested, right. Have a full cardiac panel. Don't just get your cholesterol levels, taste tested like LDL and HDL, have them break the particles down, LDL, big, small, all that stuff. You need to know those numbers and your inflammation numbers are really the easier. I mean, the sooner you find out, if you have inflammation, the better, it will be free going forward. Cause you can start to do things now to reduce that.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (43:39):

Yeah. Yeah. And, and whatever you do as well, you know, we kind of pushed that. We need to know the macro nutrients or micronutrients that we take. And so, you know, we have the, the app, we put stuff in because it's funny, you know, even when we thought we were eating very healthy, there were still nutrients that we were totally deficient in. And so it, it, it's not the end all be all. But I think what it does, it helped us adjust our eating because we could say, okay, well we're not getting enough of this. Maybe here's a food that we could add that could help us with that. Again, I know that's a lot of trouble, but um, you know, if you have the time and the energy to do that, I think it can be very helpful as well.

Gregory (44:19):

Yeah. That's a great idea. And I have to, again, like I said, I'm a bit of a bear when it comes to coaching, what's more important. If it takes a little time, what's more important than your health. Exactly. You want to be that one sitting and watching the world go, or do you want to say, I'm gonna take a little bit of time every single day, 15 minutes, right. To decide what I'm eating or for the week to decide what I'm eating and to make sure that I get enough nutrition, because I'm going to check in with fitness pal or whatever those apps are once a week and see how I'm doing. You know, I think we can't use those kinds of ways of thinking anymore. That it's takes too much time.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (44:51):

Right. Exactly. Yeah. Well, Greg, thanks so much for taking time to be with us. Uh, it's a real pleasure talking to you. We love it. A lot of great information. So, uh, before we get away though, tell us, uh, you know, what is a habit that you have a habit, an app, something that helps you professionally, personally, that you just couldn't live without that as a lot of value to your day.

Gregory (45:16):

Oh dear, are you asking me this once before and add, threw me off? You know what I really love there is an app called Headspace and it is a meditation app and it can be free or paid. And the guy who started it, I don't know how many voices there. I think there's only two there English. I have an 11 English accent. You can put it on for five minutes, 10 minutes. I'm not a big meditator. My meditation practice looks like my chess game is really bad usually, but some days I need to get out of my head. It's on my phone. I get in my comfortable chair over here. I put my earbuds in, I sit there, they talked to me, they tell me nice things and I feel better. It's a simple little thing, but I never

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (45:59):

Interesting. Yeah. Yep. Cool. I'll have to check that out. I've never heard of that. Yeah. All right. Awesome. All right. Well tell people how they can reach out, tell them, you know, first who do you work with? How can they reach out and get a hold of you also tell us where we can pick up a copy of the book.

Gregory (46:15):

Thank you for asking. So my website is rebelliouswellnessover50.com. And you can, you can reach out literally by emailing me at [email protected]. But if you go to the website, I have a page there that the little tab at the top, one of them says the book and people can actually download the first, like I would say, section of the book, that's the philosophy behind the book, why I wrote it, where I was. Um, and the reason those things are in there and I make it available to people is because it may not be the right thing for them. I don't like people to have to buy a whole book that they're not gonna use. So this gives you a pretty much a taste and I've got some products on the website, a lot of free stuff, information about sort of the same way we were talking today. Um, so that's pretty much the best and I have a podcast of the same name. You can find it on Apple, iTunes, I mean, Apple and Stitcher and all those good places.

Roy - Feeding Fatty - Is Your Mindset Holding You Back In Your Efforts To Get Healthy? (47:10):

Okay. Well, great. Awesome. Well, thanks a lot. Um, that's going to do it for us and, uh, you can always find us of course, at www.feedingfatty.com. We're on all the major social media platforms, as well as, uh, a video of this interview will be on YouTube as well. When it goes live, where you are on all the major podcast platforms, iTunes, Stitcher, Google, Spotify for nine Oh one that you listened to certainly reach out. We'll be glad to add you on. So that's going to do it for us. Thanks a lot, Gregory. Appreciate you being here.

Speaker 4 (47:44):

Thank you so much. Bye-bye.

www.rebelliouswellessover50.com

ww.feedingfatty.com

Need to Balance Your Energy? You Might Want to Try a Reiki Session with Roy and Terry

Part of our journey also includes being in a better mindset. We both feel it is an important change in order to change other things like eating healthy and more consistent exercise. We tried our first experience with Reiki. It was the first time for us both and we had quite a memorable experience. In a future episode, we will have Peyton our Reiki practitioner on to talk more in-depth.

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About Roy and Terry

After years of weight, health and fitness challenges, Roy Barker and Terry Mallozzi made a commitment to changing their eating habits and implementing realistic fitness goals for them. They chronicle their journey for health on the Feeding Fatty Podcast speaking to experts about related aspects of health challenges (type 2 diabetes, hyperthyroidism, hypothyroidism) losing weight (need to) and staying positive (easier said than done). Little did they know it's not just counting calories and cutting out sweets.

www.feedingfatty.com

Full Transcript

Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (00:14):

Hello, and welcome to another episode of feeding fatty. This is Roy. This is Terry. So we are the podcast. That's chronicling our journey through. Um, they're trying to get healthy, uh, which includes changing some eating habits, as well as, uh, you know, getting a better exercise pattern, but we've also been trying some, um, you know, some different things that we'd like to share. I think today we want to talk about, and I'm gonna let you say it since I, I definitely have a trouble pronouncing pronouncement. It's right. Reiki. I call it Riki, but that's, you don't lose that. Somebody said, at least we know you're from Fort worth the way you say it like that. But anyway, uh, we just both went and experienced our first, uh, I've been once and Terry's actually been twice. So we're just going to talk about that for, uh, you know, a few minutes. And, uh, it was interesting. I don't know, you know, where, where do you want to start with that? But

Terry - Feeding Fatty (01:17):

I mean, let's talk about what it is and Reiki healing. It's it's, um, targets, targets your energy flow, um, removes, you know, blocks. If you have certain blocks in certain areas, um, you go and you, uh, have I don't, I mean, I guess just for lack of a better definition, you, you go and you lay on a table, it's like a massage table. So it's like massaging without the muscle manipulation and all of that. I mean, they, they do touch upon, you know, certain, certain points, you know, like on, on your forehead and it's just, everything is your, everything is energy and your shakras, there are seven chakras and, and they kind of focus on your shakra areas and try to figure out where you have blockages or, you know, where your energy needs to kind of flow up or, you know,

Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (02:21):

That was an interesting part talking about that. I mean, we'll get into it, I guess, a little bit more, but in all fairness, uh, you know, first off we are having some terrible internet issues that we have actually suspended. Uh, luckily we had a bunch of, uh, uh, episodes that we'd already taped, but our, um, and you know, this, we're doing this recording on, uh, the first week of may, but 2021. So we've been having some internet issues and we've actually had to suspend it on all of our podcasts just because we've tried and, you know, we've gotten to the middle and failed. So first off, we'll just apologize if you do watch this on the video, you know, it may be a little bit jerky. The audio should be fine, it's taped a different way, but, um, you know, we are getting that work done. We've got, uh, about, um, well, not quite a mile of work, the cable that they're going to bury down here and hopefully, uh, we've started the prep work at the house, and they've also got, um, the pavement Mark, like they're thinking about digging pretty quickly. So anyway,

Terry - Feeding Fatty (03:24):

We're on their schedule basically. Yeah.

Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (03:26):

We're holding our fingers on that. Nobody will give us a for sure date. So anyway, we're hanging on, we'll do the best we can, but just wanted to bring that up first. But second, uh, this young lady and the re part of the reason I bring that up is because this young lady who we went to was scheduled to be on the show. We really want to talk to her and get her on here. So as soon as we get some, uh, reliable, stable internet back, we will definitely do that. And, uh, she is a friend, uh, of your daughters is how we found her.

Terry - Feeding Fatty (03:58):

Yeah, Peyton, Peyton is a Reiki master. And, you know, I've had, I've had her explain what all of that is because I've kind of stayed away from it because I didn't really understand it. I mean, I do, I do understand that everything is energy. Uh, and, and then you lose me from there until I did the Reiki session. And then, you know, you can kind of liken it to acupuncture, I guess, but I've never done that either, but they do compare the two or, you know, I don't know, pressure points and certain areas and your feet and your hands and all of that. And they can kind of feel, uh, they feel warmth and you actually feel warmth. You don't really see what they're doing, but

Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (04:45):

Yeah. And part of the reason I kind of agreed to go do this was, you know, I'm interested in it. Definitely for sure, because, because I don't know about it. So, you know, definitely going and checking it out and seeing, but, you know, part of my deal is, you know, we struggle, I struggle can make, you know, go for two, three weeks, maybe a month, maybe two months on, you know, eating good. And then I just have a complete come apart. So part of my reasoning for wanting to go was just the fact of, uh, you know, I feel like there's some kind of a block, maybe something, I don't remember some trauma or, you know, I think it's also a lot of, we've discussed this before a lot of different, bad learned habits. And, you know, the one we usually kind of key on is the whole ice cream factor that, you know, that was a bit large part of my life growing up celebrations, you know, when things were bad, like, you know, anytime anything happened, it was like, well, let's head to the drugstore and get some ice cream. And so, so yeah, that was back in the day before.

Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (05:50):

But, um, um, you know, that, so I, I don't necessarily think that it has to be something traumatic happened. I think part of it can be, you know, just learn habits over time that, and you associate good and bad with this. And anyway,

Terry - Feeding Fatty (06:06):

And sometimes you just don't know, you don't know if there's a trend, like you, you continue continually, continuously, uh, reinforce how happy your childhood was. You just have all of these great memories and, you know, it's, you just don't know until you start diving into different areas and see if maybe something can come up, you know?

Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (06:31):

Right, right. Yeah. And that's why I wanted to do this. Uh, you know, that's why I was interested. And it was weird because, um, you know, my experience with it was like you said, you lay on a table in a quiet room and I love it with the Asian music plan. And then we have the, um, uh, you know, the incense and the oils and just a lot of sensory, good sensory stuff going on. But I tell you what, I don't think, I don't remember her touching my head, but I know she placed her. I could feel her walk behind me and she must have placed her hand over my forehead. And I guarantee you, it was like, um, it was like a hot coal setting on my forehead. I mean, the heat was so intense that I can't even explain it and

Terry - Feeding Fatty (07:19):

I get a headache afterwards or anything. I mean, you just

Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (07:22):

A little bit drained, but, uh, you know, the other thing she did, she cut my ears. And then, um, you know, I've got a, uh, an acute problem with one of my shoulders where I hyper extended it years ago, uh, carrying something heavy and it like tore the tendons where they go into my arm, the little arm socket. And so I have inflammation, but anyway, it, it gives me trouble every now and then, but it's funny after she moved away from my head, that shoulder was the very first place that she went, which is just, you know, strange to me. And the other thing she told me too was, you know, like my upper body, my head and my chest were holding a lot of heat and energy. And she was trying to move that down into my legs. She said, cause that's where we make changes and how, you know, things are, I guess, down into your knees, into your lower body area.

Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (08:19):

So anyway, it was just a, to me, it was a very interesting experience. I will go back and do it again, just because, but what about you, anything that out of the ordinary for you? Oh, one more thing. I'm sorry. I, I just want to say don't dog yet. Now the other thing I was going to say is it's funny that three, I don't know, after she was kind of around my head, it wasn't, it was just like all of a sudden, I kind of felt like I was in that limbo between consciousness and sleep. Just having these weird thoughts or is kind of almost like, you know, you're having those dreams that you just can't remember. Yeah. You know, they're kind of weird, but they, they have some reality based into it. Cause, but you can really, it just wasn't clear, but anyway, there's so all that was going on. And then it was like, things went silent. It was like my, my upper body, my chest and everything just swole up with, uh, just all of this energy. And the, I had three words that came to me were, uh, C uh, strength, wisdom, and patience. And that, you know, you know what I had gone through the, I went on a Thursday, had a really bad Tuesday and then Thursday afternoon was terrible. I mean, it was just the pits. And so

Terry - Feeding Fatty (09:45):

He didn't want to go anywhere.

Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (09:46):

Yeah, yeah, yeah. Well, yeah, but I was man, you know, it's just funny how it was so such a bad time and easily. I don't have times that are that bad for those reasons, but anyway, it was just terrible. And just those three words that came to me, I really needed to hear at that time. So I thought that was kind of strange anyway, I'm sorry. Go ahead.

Terry - Feeding Fatty (10:07):

Yeah. I, I didn't really get any clear-cut words. I, I just having a hard time explaining what happened, but, you know, after she was, uh, after we were finished, she said that my throat chakra was where she felt the blockage, the most heat. And, um, that has to do with, uh, communicating your, you know, just getting your point across, like I'm having a great time doing now, just getting your point across. And I've, you know, I've had, I've had a hard time with that lately and I don't, uh, I don't there just so many things going on that I just can't get in the right direction. Right. To explain what's going on. But I, I just, I felt, I actually did feel afterwards. Like I had had a massage, I was very, I wanted a nap. I just, I, I felt so relaxed. Um, and there were certain areas, you know, the second time that I went, I was having some tingling and some not, not pains, but just like some sharp feelings.

Terry - Feeding Fatty (11:18):

And then there were some tinglings around and it was like where her hands were. And I couldn't tell where she was, but she felt, Oh, yeah. I mean, that was like, I don't, I figured it was my digestive. I was hungry or something, I don't know. But it was, it was very constant and very, it just flickering and tingling. It was, it was, uh, a good, good experience both times. It was just different, but at times, and we didn't discuss, she and I didn't discuss, you know, anything in detail as far as what was going on. If I was having any pains, if I, uh, was, you know, feeling, having certain feelings that I was trying to, to deal with or anything like that, um, she, she just kind of told me what it was. She told me she, you know, that this may have been, may be happening. And, uh, it was good. I I'm ready to go. I bought a package ready to go back.

Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (12:19):

Yeah. I think it's worth the, you know, and that's part of, I think, as we have interviewed a lot of people on this show, it's, it's brought up a lot of things that maybe we didn't think about or like myself, I had never heard of this. So, I mean, it's, I want to try to go into this with an open mind and tried different things just to see kind of what that is. It's, um, you never know, you never know what's going to resonate with each individual person in the place that they're at. I guess

Terry - Feeding Fatty (12:48):

People find different ways to balance their lives. And if, uh, there is, uh, you know, in search for the positive balance of everything in your life.

Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (12:59):

Yeah. And I don't think, uh, I, I don't know that we know enough about it to recommend, you know, how to choose the person that you go to. And I think that would be a great topic when Peyton comes on is, you know, we'll, we'll talk with her about, you know, what do you need to look for? Because there are certain training that they go through and certain levels. I mean, it's, it's complicated. And you know, my thing about this, when we try anything new, whether, uh, anything is just always check, check the person out because I could, uh, you know, anybody can say that you practice something, but that doesn't mean that we really know what we're doing. And so, you know, I just urge everybody to check it out, check the person out. You go to make sure that they've got the credentialing that you're looking for. And then hopefully when we get Peyton on here, that we'll be, you know, one of the questions that we want to ask her is if somebody new is seeking out, um, you know, the Reiki H how, what would the criteria be to choose somebody? What do they need to do?

Terry - Feeding Fatty (13:59):

Yeah, definitely. I think that it's important, you know, nobody wants to waste their time, messing around with people who are just throwing up ads on Google or whatever, and that boy does that happen. You know, we got to filter everything out. Yep.

Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (14:15):

All right. Well, that's going to do it for this episode. Uh, one thing, you know, I think we've talked about we, when we first started this, this was more of a personal journey. We started interviewing a lot of people. So hopefully, you know, from this point forward, we'll be delivering much more of these, uh, you know, shorter Thursday episodes where, you know, we can kind of go deep about some things that's happening, uh, you know, in our life at this time. So, anyway.

Terry - Feeding Fatty (14:40):

Yeah. And I was just going to say, and, you know, by no means, are we professionals, these are just things that we're trying out right. For us, and what's working at the moment. So if there, if you have anything to add to this, if, if you'd like to discuss anything, go to our Facebook site, go to Instagram and go where wherever we are feeding fatty,

Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (15:00):

Or even send an email, we'll be glad to try to answer any questions. Like I said, we are not the professionals. And, you know, we don't, uh, don't claim to be, we, you know, we just offer up different suggestions of things that we're trying kind of where we're at to see, you know, what we're gonna, what combination is going to end up working for us,

Terry - Feeding Fatty (15:19):

But yeah. Any suggestions? Yep.

Roy - Feeding Fatty - Need to Balance Your Energy? You Might Want to Try a Rieke Session (15:21):

Great. Alright. Well until next time, uh, that's going to do it. Of course, you can find us at, um, www.feedingfatty.com, all the, all the major social media channels. We do have a Facebook group. We'd love to get some conversations started in also over on Instagram, we get a lot of traction over there. That's a great place to check out the different podcasts that we have up. Get some more information. And then also this will go up on YouTube, check out on our website. We have both an audio player and a video player available. So until next time that's going to do it for Roy I'm. Terry, talk to y'all later.

www.feedingfatty.com

Do You Grocery Shop at ALDI? Jeanette Has a Cookbook You'll Love with Jeanette Hurt

Calling all ALDI shoppers. There are 60 delicious recipes made with fan favorites in this unique cookbook. Jeanette Hurt has designed her recipes based on ingredients that are available at budget-friendly ALDI Grocery Store. She has even provided a shopping list for each of her recipes. On some specific recipes, Jeanette has provided a list of optional ingredients.

About Jeanette

Award-winning author Jeanette Hurt explores culture through the lens of drink, food, and travel.

Award-winning author Jeanette Hurt explores culture through the lens of food, drink, and travel. Whether she's delving into the history of gin and tonics, developing healthy yet tasty cauliflower recipes, or interviewing a distiller on the lochs of Scotland, Jeanette takes readers on a delicious journey that inspires them to create a good life. Jeanette regularly contributes stories to dozens of magazines and websites. Additionally, she is the main recipe developer for several publications and content companies, and she also is a skilled ghostwriter, who helps coax stories, garner inspiration and hone the words of would-be authors and experts.

THE UNOFFICIAL ALDI COOKBOOK: DELICIOUS RECIPES MADE WITH FAN FAVORITES FROM THE AWARD-WINNING GROCERY STORE

Fans of ALDI, it's time to celebrate your love of the best-ever grocery store with a cookbook dedicated entirely to your favorite products. You'll find creative and mouth watering ideas that take simple, budget-friendly ALDI-brand ingredients and turn them into fantastic dishes.

WISCONSIN COCKTAILS

Beyond delving into mythic origins of several classic creations, Jeanette Hurt introduces a new generation of cocktails that offer a spin on standard concoctions. She explores the state's unique farm-to-table ethos influenced by an abundance of locally sourced ingredients. Also included are a wealth of interviews with notable mixologists, sharing numerous favorite recipes for specialty pick-me-ups that connoisseurs and home bartenders alike will be clamoring to try. A definitive account of the beverages we love, Wisconsin Cocktails insists we order our Old Fashioneds the right way—with brandy.

CAULIFLOWER COMFORT FOOD: DELICIOUS LOW-CARB RECIPES FOR YOUR CRAVEABLE CLASSICS

Jeanette's latest book, Cauliflower Comfort Food: Delicious Low-Carb Recipes for Your Craveable Classics, takes your classic guilty pleasures - from mac and cheese to brownies - and gives then a more nutritious spin thanks to delicious and nutritious cauliflower. Discover what a versatile vegetable this is by boosting your breakfasts, lunches, dinners, and even desserts with delicious cauliflower-based recipes.

THE JOY OF CIDER: ALL YOU EVER WANTED TO KNOW ABOUT MAKING AND DRINKING HARD CIDER

The Joy of Cider: All You Ever Wanted to Know About Making and Drinking Cider, is a fun and festive guide for both enthusiasts and bar professionals. This book takes a smart, pop-culture drive look at the hard cider revolution - the what, how, and why of this fantastic beverage

DRINK LIKE A WOMAN

Jeanette's critically-acclaimed book, Drink Like a Woman, shakes up barroom expectations, stirs up some new ideas, and pours a lively collection of feminist cocktails that are just as varied, flavorful, and as strong as women are.

It. is available at many retailers and independent bookstores.

www.jeanettehurt.com

www.feedingfatty.com

Full Transcript Below

Roy - Feeding Fatty - Do You Grocery Shop at Aldi Jeanette Has a Cookbook You'll Love (00:00):

This is Roy. This is Terry. So, uh, you know, this is a podcast that we Chronicle our journey, uh, you know, through this weight loss, wellness, getting healthy, all the good stuff, but we also bring guests on from time to time. Uh, today we're fortunate enough to have Jeanette hurt. She is, she was actually our number two episode long seem like forever ago, but it had been about six months ago. And I think we just passed the 40th episode. So first off, welcome back. Um, I'm gonna let Terry intro you right quick.

Terry - Feeding Fatty (00:31):

Yeah. Jeanette hurt is an award-winning author of 15 books on food and drink. And she's a recipe developer for both publications and agencies. She regularly contributes to numerous magazines, including Forbes, Huffington, post eating well and Chicago health. When she's not writing or developing recipes, you will find her walking along the lakefront with her family and their dog in Milwaukee, Wisconsin, Jeanette, welcome back. We're so happy to have you.

Jeanette (01:00):

Well, thank you for having me. It was fun talking with you the first time and I didn't realize I was your second guest. So I feel really awkward.

Terry - Feeding Fatty (01:10):

And we talked about your cauliflower, um, book last time. And this time you have a new book, the unofficial all the cookbook. That is awesome.

Jeanette (01:23):

Well, I'm very excited about that. I've been a long time. All these shopper. I grew up with a mom who shopped at all the back in the days when the stores didn't have much lighting and the brand, the generic brands were just bland looking on the shelves. And the produce section was pretty sad with a couple of slimy heads of iceberg lettuce, but now of course, all the has changed. And if anything, all the has become sort of a hip and fun discount grocery store, and they are growing like crazy. And they are doing a lot of sustainable things, but of course they always did some sustainable things. Like the fact that the goods are just put on the shelves in boxes and you have to actually buy bags or bring your own, or what I think is ingenious. Some, all the nerds actually just bring laundry baskets. So you stick it in the cart and then they fill it up and then you're ready to go. And I thought, I need to do that. That's easier to carry all the groceries than in bags, which sometimes have things spilling out of them, especially if you pack them yourselves. Right. We do it all day. So, and I'm not an expert grocery packer by any means. I'm pretty good.

Roy - Feeding Fatty - Do You Grocery Shop at Aldi Jeanette Has a Cookbook You'll Love (02:47):

Yeah. Now it's going to say just for those that don't know, uh, cause they're, they've been here for a while, but Aldi is a grocery store and um, I don't go there a lot, but what I will say is they have small footprint. So when you need to just dash in, get something, uh, it's just not overwhelming. I think they I'll let you confirm this Jeanette, but I think they have like mostly their store brand. So there's not a huge selection of choice. You kind of get what they have, but again, uh, maybe like three aisles in the store, the one you walked down, the second one, you know, just not that much

Jeanette (03:24):

More, but there's not. There's about three or four Isles and it's, you don't have to spend hours wandering through the store trying to find the tomato paste switch. That's a good example because I've been buying tomato paste back when I was a young, just out of college newspaper reporter and I was working part time and I couldn't afford things. And their, their, their tomato paste was 27 cents. I still remember this because I make homemade spaghetti sauce and it wouldn't cost me an arm and a leg. Now that same can of tomato paste used to be 33 cents up until about a month ago. And they raised it to 41 cents, which is still cheaper than the 75 cents or a dollar you're going to pay at most other grocery stores. And I don't know how you feel about tomato paste, but I think tomato paste is tomato paste. You don't need a brand name.

Roy - Feeding Fatty - Do You Grocery Shop at Aldi Jeanette Has a Cookbook You'll Love (04:23):

The other cool thing I noticed is that they let their checkers set on a stool when they check you out. I don't know if that's everywhere here, but it's like, yeah, that's kind of cool. You don't, they don't make them stand up, you know, for something that they can do, just passing them over the scanner.

Jeanette (04:38):

No, and they're the fastest check, the fastest scanners or checker outers of any grocery store I've been to. And even if you, you go in while you first, if you're, if you're just running in for a couple of things, you might just throw them in your bag. But if you need a cart, you need to bring a quarter because they have this ingenious system, you stick in the quarter and you get the cart and then you get your quarter back when you hook it up. And that saves them on labor costs because they don't have people who have to go and catch the stray carts in the parking lot or move them around. Everyone brings them back and you get in a few more steps. If you're, you're trying to get in more steps because you have to bring the car back. But again, their parking lots aren't as big there, their footprints aren't large.

Jeanette (05:26):

So you're not going to have this huge, like I'm thinking about the times when I go to Walmart and the parking lot is just ginormous and I can get 300 steps just going across the parking lot. Right. Um, so you check in and then you bag your own groceries. And if you don't have bags, you can buy them, which some people do, or you can just do what I've often done when I forgotten or more likely, my husband has forgotten to put the bags back in my car. So I'll just grab a box off the shelf. And that's what I'll use to take my groceries to the car, especially if it's only a few things. So that is one thing. The other thing I think people need to know besides the good prices and the fact that you're not going to spend many times, because there aren't usually 20 brands of Manet's there's one or two, right there. Aren't 20 kinds of balsamic vinegar. There's just one. The quality is high enough unless you have really specific tastes. But what I think is kind of funny, there are some people on these, all the Facebook groups will, who will say, well, my husband only likes such and such catch-up, but then I buy the Aldi catch-up and I put it in the, the name brand.

Jeanette (06:43):

I might have to do that. [inaudible] so there's that. But then of course, there's the AOS there I'll ILS specials, or as people call it the isle of shame, which is sort of shame on you. If you don't go there, um, you wanted, I could take you on a tour of my house, the things I got in the AOS aisle, including most recently for my son's birthday, a waffle maker, which costs me 26 bucks. And it's the nicest waffle maker I've had. I've had other ones, but this one is fantastic. Wow. And that was just a recent thing, but I've seen espresso machines. I've seen, I've gotten a bathing suit there. That was actually one of my favorite bathing suits. Oh gosh. Um, just unusual things that are food or home goods, but they're kind of fun. And usually around the beginning of the year, you'll find fitness equipment. Now the fitness equipment is mostly sold out, but you might find a few things that didn't sell at reduced prices. Um, around Christmas, starting in November, they will have their advent wine calendars, which sell out really fast. They also have advent cheese calendars. So cheese a day for 25. Oh my gosh. Little tiny ones. Um, and they've had things like, uh, 10 days of sparkling wine after Christmas or things like that as well. And those are, you know, they're fun.

Terry - Feeding Fatty (08:17):

We need to go back there. I mean, we, you know, I, I can tell you, I've probably only been in there about five times. I know that it's changed. We just get set in our ways and, you know, go to the same place. Yeah.

Jeanette (08:32):

I don't think about it. And there were frequent conversations on all the Facebook groups and other social media groups about, well, what are the things you wish Aldi had or sometimes they'll have special things. Like, for example, my son absolutely adores seaweed chips, and they're only there, you know, maybe once a year, so you buy them up, but they're instead of a dollar, a tiny package, they're a dollar for three. Wow. So you buy them off. Um, but so sometimes you can't get things there like at, you know, you can always get certain things at your regular grocery store. Now that's one thing about my cookbook. You can make every single recipe with just going to an all day. And there are some things like, I'll say, for example, my pot roast soup. It tastes better. If you add some fresh herbs, all the only sells fresh cilantro.

Jeanette (09:30):

I maybe once in a while, they'll sell other fresh herbs, but not really. They do have a good substitute of herbs in a two, which are, I think the next best thing. But if you want fresh Rosemary or fresh time, you're not going to get it at all day. So there are some things that you can't get, but for everyday basic cooking and everyday basic needs, you know, Kleenex for 75 cents a box or not Kleenex it's it's facial tissue. It is not the name brand, unless it's a special item, which they sometimes have, but I don't need name brand facial tissue.

Roy - Feeding Fatty - Do You Grocery Shop at Aldi Jeanette Has a Cookbook You'll Love (10:10):

So, uh, I just was going to ask, are the, is the inventory consistent from store to store or are they like, you know, we have some stores down here that each one may vary a little bit different. What you're going to walk in and find

Jeanette (10:24):

It's pretty consistent. There is some variation. Um, I've seen Hellman's, Manet's in some, all these stores and I've seen Dukes in others, but they're name brand is Berman's and I'm not sure what the difference is. I probably need to buy all three and tasted individually to actually see. But, um, so there is some things like that. And I don't often shop in all these outside of my state. I've shopped a lot in Wisconsin and my family's down in Illinois, so I've shopped there and my parents have a condo down in Florida. So I've shopped in one all the there, but I can't like, for example, I know every, all the we'll have a good cheese selection. Now that changes, there are some that I've noticed are not specials. Like you can get imported Spanish manchego cheese, and it's there year round. Right. But you might not get Irish cheddar. You only get it usually starting in February through March and maybe a little bit of April around St. Patrick's day.

Roy - Feeding Fatty - Do You Grocery Shop at Aldi Jeanette Has a Cookbook You'll Love (11:36):

So that's a ringing endorsement from not only somebody from Wisconsin, but also somebody that's written three books on cheese that when you say that they have a good selection of cheese, then they have a good selection.

Jeanette (11:49):

Did they do? I found things like thousand day Gouda from the Netherlands, and that was a special or car Valley, fontina cheese and things like that.

Roy - Feeding Fatty - Do You Grocery Shop at Aldi Jeanette Has a Cookbook You'll Love (12:02):

So now, you know, um, of course one of your latest books was the Wisconsin cocktails. Uh, in the last time that we talked to you just released the cauliflower comfort food, which is awesome because we definitely try to do more, uh, with cauliflower again, away from, you know, rice and just trying to make it a staple of my diet. And, uh, you know, I'm, I'm still working up to some of the, uh, vegetables, uh, vegetable categories, but yeah. So what, um, what made you go out and, uh, decide to write this cookbook that specifically aimed at all D and the, uh, the foods that they, that they sell at their stores?

Jeanette (12:44):

Well, it was two-fold after I wrote my cauliflower comfort food cookbook, my publisher wanted another book idea. So I was tossing around different things. And my publisher actually has published a series of books on trader Joe's cookbooks. And I thought, and I also knew that all the in trader Joe's at the way, way corporate level in Germany has a connection. I think one of the two brothers that owns all the, also owns a stake in trader Joe's. So I thought, well, that's kind of interesting, there's that connection. So I suggested it. And my editor who is based in Brooklyn, that's where their publishing offices are. And Brooklyn does not have a lot of all these, I might tell you share how popular and all the cookbook would be. So they asked me, they hired me to write, to develop two recipes, to test market and on social media.

Jeanette (13:41):

And of course they were well received. So then I, I got my contract for my Aldi cookbook just before the pandemic. So that's kind of how that came about. But the other thing is, is I've been shopping at Aldi for years. And usually I live in the city of Milwaukee and in my neighborhood there isn't an all day I could travel 15 minutes or out to some suburbs that have it. But usually the, all these I shop at are the ones near where my son practices gymnastics. When he was on a team in West Dallas, Wisconsin, I shopped at the West Dallas all day. Now he's up at infinite gymnastics in Brown deer. So that's I go to the Brown deer or the Glendale all day, because they're near his, his gym and like busy mom. I don't have time to go to a lot of different things. So a lot of the times when I'm cooking, you know, I will just make it on what I can get at all the, and in the summer I go to farmer's markets. So that's pretty much, and once in a while, I go to trader Joe's, cause there are a couple of things I absolutely adore there. So that's pretty much where I do my shopping. I don't have a lot of time to waste. I, I work and I'm a mom and I'm also now a learning coach for online school.

Roy - Feeding Fatty - Do You Grocery Shop at Aldi Jeanette Has a Cookbook You'll Love (14:59):

Oh gosh, not to make a pun, but your, your plate is full. I couldn't resist. So I like the way that you have this laid out. And it's interesting too. Of course you, uh, you led with the beverages, the wine slushie, the Sangre. So, you know, my background. Yeah. Right, exactly. So no surprise there. Um, so were there some surprises that you came across as you tried to put this together pleasantly or are displeasant?

Jeanette (15:35):

There were definitely some surprises because I looked at some of the things for recipes that I've been making for my family for years. Like, um, the roasted asparagus, I have done different versions of roasted asparagus for years. And since we're entering spring and asparagus is in season, I definitely recommend that recipe. And if you're trying to get more vegetables in your diet, it's the most delicious asparagus in my opinion. So there's some recipes like that. And like many of the fish dishes, I cook a lot of those, but then there are some things, you know, my editor said, I'd like a recipe with this in it. So then I had to develop things like the pot roast soup and the Swiss steak was the recipe. I grew up with my mom making her own version. So I had to come up with my own for the Aldi cookbook.

Jeanette (16:30):

And it was, it was definitely fun. And some of, one of the other interesting things is my sister's shop at all the, in my one sister, it, Karen is a big cook and she would tell me, Oh, I went to this party and my friend Lisa made this pizza dip. That was so good. And she described it to me and I'm like, well, then I have to try this. I have to recreate it. This is the kind of thing I was like, Ooh, this is really good. And then I have, um, one of the things that did happen, of course, after I finished sending in all my recipes and my publisher and editors have edited it and it went to press, of course there were other recipes that I thought, Ooh, this would be perfect. Yeah. So I have an entertaining with all the cook booklet, which I'll send you the link for, if you buy my book, you can get a free copy of it. And it has some of these recipes, like, um, my friend Beck made this, we call it Beck's crack dip because it's addictive. It's blue cheese, Africa, preserves cream, cheese, and green onions and bacon. And it is just to die for, and that was like, I was like, Oh, that belongs in my book. But it doesn't, it's not in my book. I had to write a little free booklet for people. And, um, that was also kind of fun to do. So it's 12 extra recipes.

Roy - Feeding Fatty - Do You Grocery Shop at Aldi Jeanette Has a Cookbook You'll Love (17:58):

Awesome. Yeah. And that was my next question. It sounds like that you took some familiar recipes and you kind of adapt it to what you could buy at Aldi, but then maybe also threw in a couple to say, like, these are, um, going into the store to look at what's available and then developing a recipe based off of that.

Jeanette (18:18):

Yes. Some of it were things like I, um, use my AU gratin potatoes. One thing people talk about on all the Facebook, which I had never buy bought in my life were canned potatoes. Cause I don't think it's that hard to boil potatoes and peel them. Right. But I tried them and actually for certain things like hash Browns and Oak rotten potatoes, they're simple because they're already peeled, you just rent some slop, chop them up, throw them in a pan. And they were really, really good at it's something I definitely think is great to have on hand in your pantry. If for example, you're making something and you're like, Oh, darn it. I don't have any potatoes. And then you can whip up a potato dish that actually tastes pretty good. Okay, cool. Or depending on the dish, the rotten ones, of course you throw a bunch of cheese on anything and it's divine.

Roy - Feeding Fatty - Do You Grocery Shop at Aldi Jeanette Has a Cookbook You'll Love (19:18):

So how hard was it as you went through the process, testing all the recipes, the family reaction, how did all that go for you?

Jeanette (19:26):

It went really well. And it's funny because the other day my husband was looking through the book. He's like, I'd like to have this and I'm like, you have had this stuff real time

Terry - Feeding Fatty (19:36):

Pay attention.

Jeanette (19:39):

Oh yeah, I did. I remember that. Which is kind of funny, but, you know, um, and it was interesting to me to also adapt because I think some of it were sometimes I bake from scratch, but sometimes I don't. And I know a lot of people who shop at all day, you don't have a lot of time. And some of these recipes, like the cake mix, sugar cookies are for things like when it's nine o'clock at night and your child reminds you that you have to bring the treats for Scouts practice or whatever.

Terry - Feeding Fatty (20:17):

Been there done that. That's terrible. It's like, okay, now I have to wake up at 3:00 AM to get there.

Roy - Feeding Fatty - Do You Grocery Shop at Aldi Jeanette Has a Cookbook You'll Love (20:25):

So, um, you know, as you went through, I guess how much trouble, and I'm not the, uh, I'm not the chef Terry should be asking this question probably cause she had understand, but like ha was there that big of an issue adapting to you, like take a recipe into the store and then be like, okay, they don't have this, I need to substitute this and that kind of, how did that process go? Well, that's kind of how

Jeanette (20:48):

My mind works all the time when I'm developing recipes for my clients is they'll tell me I want a recipe. That's this. And usually sometimes for example, um, I do develop some recipes for, um, hospital and healthcare systems and one of them is a bariatric clinic. So they'll tell me I want X, Y or Z recipes. So I'll give them some ideas and we'll negotiate. We'll figure out which ones they want. And then I'll start thinking, well, how can I make this healthier? Okay. And usually then I'll go into the recipe, the, the store with a list. And also I've just been cooking long enough and I've taken enough classes that I know how things work and how you can make substitutions. How do you can make it healthier? Um, if we're talking about healthier things, if you want to make a recipe healthier with less spoil using an olive oil spritz or, or spray, whether it's one that you fill the olive oil in yourself, or you buy it already in a spray can, that's an easy way to lower the amount of oil in a recipe.

Terry - Feeding Fatty (22:04):

Yeah. We're, we're, you know, we've been discussing, uh, getting on more of a, plant-based trying the plant-based foods out. So I'm trying to figure out some recipes for that.

Jeanette (22:18):

Well, um, one of the things I will say, all the has a very good vegetarian and vegan selection. Some of it is permanent. Some of it is not, um, if you need unsweetened almond milk, that tastes great. It's, you'll find it there. Um, what, I've, what I would say with replacing things with plant protein, you can go all the way completely, but you can also do things like even my, my meatloaf recipe, it always has vegetables in it. Right. You're getting a serving of vegetables when you don't realize it. Especially if you make a homemade tomato sauce on top for it, instead of just putting catch-up it's, it's got more vegetables that way. I think the other thing is taking things that you think that you really like and looking for a good substitution. There are some, um, you can do like, um, instead of burgers, I've seen mushroom burgers and vegetable burgers. If you add some nuts to it or mushrooms and um, you add enough spices, it's still got a little bit of that umami flavor and it's really satisfying. Okay.

Terry - Feeding Fatty (23:35):

Okay. Okay. That's awesome. So enough of the small talk let's get right to the desserts. Oh, I remember the chocolate chip cookies with the cauliflower.

Roy - Feeding Fatty - Do You Grocery Shop at Aldi Jeanette Has a Cookbook You'll Love (23:46):

Uh, so, um, there's one, two, three, there's about 10 desserts on here. You know, it's wide ranging from the cherry surprise chocolate chip banana bread. So which one of these was, uh, yours and your family's favorite?

Jeanette (24:02):

Um, my husband loves banana bread and I think banana bread tastes better with chocolate chips. Actually. I think almost any dessert taste chocolate chips. And when I was actually developing the cookbook just before I had to turn it in, I realized, oops, I don't have many non chocolate dessert recipes in the books. I had to come up with a couple. Um, and I think in the, the cherry surprise filled cupcakes with chocolate ganache is definitely one of my personal favorites. The poop emoji cupcakes are my niece's favorite cause she loves poop emojis first grader. And she just thinks the poop emoji is so funny. Um, and that was a fun one to come up with because usually if you make these cupcakes, you'll see on Pinterest in places like that, they'll have the candied eyes for the cupcakes, which you can't even get them. Usually at regular grocery stores, you have to order them online or go to a baking store. Right. I don't know about you. I don't have time for that. So I thought, well, what would taste better marshmallows and chocolate chips for the eyes. It tastes better than candy hard candy.

Roy - Feeding Fatty - Do You Grocery Shop at Aldi Jeanette Has a Cookbook You'll Love (25:23):

Yeah. So, uh, right. So, uh, what else? The interesting one I found here was the brownie oranges.

Jeanette (25:33):

Oh, that one is so good. Um, and it takes time and I adapted a recipe that I had found a Safari company in Africa does out, out on Sofar for you. They grill them, they make them and they grill them in the fires, in their camps. I thought, well, you can do that in your oven. And it's easier than doing it on a Safari camp. And so, and it's so good and I love chocolate and orange. And I think there's a note that says, you can add some orange, the core, like [inaudible], which you can't get at all the right now, but you might have in your, you might have it in your liquor cabinet at home. I'm a big fan if you can't tell if baking with booze.

Roy - Feeding Fatty - Do You Grocery Shop at Aldi Jeanette Has a Cookbook You'll Love (26:26):

Yeah. And it's, um, uh, it's just an interesting combination. I've never really thought about the orange and the chocolate together. Yeah. So that's cool.

Jeanette (26:35):

It's, it's a good dessert. Also, if you want to take brownies and upscale it for a party and it makes the presentation, and if you wanted to get extra fancy, you could just take chocolate ice cream or sorbet and scoop it and put it on the side and then throw on a piece of chocolate. And there you go. You've got this gourmet presentation. Oh my God.

Roy - Feeding Fatty - Do You Grocery Shop at Aldi Jeanette Has a Cookbook You'll Love (27:01):

Yeah. The other thing I was just skimming down through some of the recipes. I think it's awesome. You know, like in a, I'm looking at the slow cooker oats that you've got notes down at the bottom where you can, you know, make different substitution, you know, like I said, somebody in experience like myself may not, uh, may not be able to figure that out on our own. So it looks like you have, you know, documented some different things that people can do as well.

Jeanette (27:27):

Well, I try to make everything in it when I'm developing a recipe, I try to write it, not just for the most experienced cooks or chefs. I like to spell things out because way back when, when I would test recipes for the newspaper that chefs developed very often, the chef would forget to include the first step, which is cheat the pan with nothing in it for one to two minutes. Because if you want to get a proper sear on meat or, or fish, or if you want to caramelize vegetables, if you don't heat it up first, you're going to end up with a mistake, which is what happened to me when I was testing a caramelized brussel sprouts recipe. And the chef didn't include that step when I was more of a novice cook. And it, I ended up instead of caramelized brussel sprouts. I have Burt Brussels sharp, which not smell good in your kitchen. Yeah.

Roy - Feeding Fatty - Do You Grocery Shop at Aldi Jeanette Has a Cookbook You'll Love (28:24):

That doesn't smell. I think that is one takeaway that we have put into practice since we talked to you last, as we have started heating our pan before we put butter or oil or anything like that, just one of those little tricks I never, never, ever thought about. Yeah.

Jeanette (28:41):

And it's one of those things that makes it easier and it speeds the cooking process up. You can throw things in the pan, but it's going to take longer. Right.

Roy - Feeding Fatty - Do You Grocery Shop at Aldi Jeanette Has a Cookbook You'll Love (28:49):

Right. All right. Well, we appreciate you taking time again, out of your day to come in and talk to us. So any, um, any other thoughts on the cookbook before we wrap this up?

Jeanette (29:02):

Well, I think the, the, there are three things. Number one, if you haven't been to all the, in awhile, check it out and go with an open mind. Um, I would say when you go through the things that I love there, besides things like staples, like tomato pace, their produce is usually very fresh. I love their cheese, their meats. There's always an organic section. My family loves the organic grass fed ground beef. I love the fact that all of their seafood is sustainable. And then of course, check out the aisle, the AOS, the ILO specials. And if you're a wine or beer drinker or cider drinker checkout the liquor aisle, because usually that's really, they've got some really, really good wines there at very, very reasonable prices. Okay.

Roy - Feeding Fatty - Do You Grocery Shop at Aldi Jeanette Has a Cookbook You'll Love (29:55):

Yeah. We're going to make a commitment to swing by there and check them out again and see what we can do. We'll take the cookbook along with us where, uh, we'll have it handy where we could throw together some of these good recipes here,

Terry - Feeding Fatty (30:07):

Just such a genius idea for a cookbook and just, you know, anything where you can just go and do one stop shopping and then make sure, you know, everything is fresh and, um, available. Just what a great concept. I love it.

Jeanette (30:25):

Well, I'm so glad you do. And let me know, after you've tested some of the recipes, which ones are you?

Roy - Feeding Fatty - Do You Grocery Shop at Aldi Jeanette Has a Cookbook You'll Love (30:30):

Okay. So, uh, you know, we ask everybody, what is it, a habit that you have, and it could be in the kitchen or just personal, but what is something that you do every day that really adds a lot of value to your day?

Jeanette (30:45):

Well, I try to pray. I think that's important whether I'm driving or walking. Sometimes that's the only time I get to center my mind and focus on what it's, what's important. Um, I have a dog, so most days I have to walk her, even if I don't get in, uh, a personal workout where I'm actually sweating, I have to walk the dog. Yeah. And I think it's also important for your health and wellbeing to get outside and get in some vitamin D if it's available, because sometimes it's not sunny, but even if it's not sunny, it's good to get outside in nature, even if it's just your city block.

Roy - Feeding Fatty - Do You Grocery Shop at Aldi Jeanette Has a Cookbook You'll Love (31:25):

Yeah. All right. Well, thanks a lot. So tell everybody, how can they reach out? And I, I, that's one thing I forgot to ask you, has this book released already? Yeah.

Jeanette (31:34):

Yes, it has. It has. And we can say it's the best-selling book because it was for one week, the number one in its category on Amazon. Thank you. It was, that was very exciting. Um, so it is available and I will send you the link where people, if they buy my cookbook to actually pick it up, pick up the free, um, the free entertaining with all the booklet, which I'll also send you since besides vex cracked up the two recipes there that did not make the book that I would have loved our, my glazed bacon recipe, which my son loves. And then there is an ingenious cheese trick for pairing with red and white wine, which is you take a fresh cheese like ricotta or Bharata or fresh mozzarella or Chev, and you grate pepper on it. And you also zest lemon on top and the lemons us and the black pepper pairs, both red and white wines together. Absolutely perfectly. And it's something you should definitely try.

Roy - Feeding Fatty - Do You Grocery Shop at Aldi Jeanette Has a Cookbook You'll Love (32:47):

Awesome. That sounds good. So, uh, tell her, can, uh, tell everybody how they can reach out and get ahold of you. And of course we can go to Amazon, but I'm sure that you have these available on your website as well.

Jeanette (32:59):

My website is Jeanette hurt.com and the book is available. A good place to go as to Ulysses press, which is my publisher. Okay. And that's also where you can go to get the free copy of entertaining with all day. And the other place you can find me is Jeanette hurt author is a web, a web page on Facebook. And I also am on Twitter and Instagram, not as often as I'd like, but it's by Jeanette, hers.

Roy - Feeding Fatty - Do You Grocery Shop at Aldi Jeanette Has a Cookbook You'll Love (33:31):

Okay. Yeah. Cause not only, you know, do you want to pick up the, uh, the Aldi book, but also look through these others, the West concent, cocktails, cauliflower, comfort food, the joy of cider, a lot of good stuff that, uh, Jeanette has put out there. So we appreciate that y'all stopped buying a pickup. One of these it'll enhance your dining and entertaining experience for sure. Yes. All right. Well, that's going to do it for another episode of feeding fatty. Of course I am Roy Terri Janette. Thank you so much.

Jeanette (34:04):

Thank you so much for having me back,

Roy - Feeding Fatty - Do You Grocery Shop at Aldi Jeanette Has a Cookbook You'll Love (34:06):

But you can find us of course, at www.feedingfatty.com. We're on all the major social media networks and a video of this interview. We'll be up. Um, once the, uh, episode is released, you can also find us on all the major podcast platforms, iTunes, Stitcher, Google, Spotify. If we're not on one that you listen to regularly, uh, please reach out. We'll be glad to add you. So until next time, take care of yourself.

www.jeanettehurt.com

www.feedingfatty.com

Our Initial Steps Into Plant-Based Eating and The Amazing Results So Far with Terry and Roy

Roy and Terry started eating whole and plant-based foods. They discuss how and when they decided on this lifestyle change. The turning point came after interviewing a podcast guest author who wrote about his weight loss and type 2 diabetes reversal. They did further research on the health benefits of eating plant-based foods and are continuing down this path.

About Roy and Terry

After years of weight, health and fitness challenges, Roy Barker and Terry Mallozzi made a commitment to changing their eating habits and implementing realistic fitness goals for them. They chronicle their journey for health on the Feeding Fatty Podcast speaking to experts about related aspects of health challenges (type 2 diabetes, hyperthyroidism, hypothyroidism) losing weight (need to) and staying positive (easier said than done). Little did they know it's not just counting calories and cutting out sweets.

www.feedingfatty.com

Full Transcript Below

Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (00:15):

Hello, and welcome to another episode of feeding fatty. This is Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far Terry here. So, uh, we are the podcast, of course, chronicling my journey, our journey, uh, you know, we probably haven't done that as much as we should have been, you know, we started, and then we got really had a lot of interests with guests. And so one thing we're going to make a commitment to basically start, uh, you know, just doing some episodes with me and Terry Moore to basically put out there things we're doing, how we're feeling and what's going on in our life too. You know, we just want to, if there's somebody out there, somebody else that's struggling out there, we want to be a resource for them and, uh, you know, get some conversation started. So I guess with that, let's just jump into, you know, kinda what we're thinking about today.

Terry (01:02):

Okay. Well, go ahead.

Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (01:04):

You know, okay. I don't know when it started, but it's been a while. Uh, you know, I've been struggling up and down, you know, we started, uh, eating a lot, well balanced back in the, uh, fall of 2020, and then it just got to be such a struggle to cook that much. And, you know, we were spending two or three hours preparing food and it just got to the point of craziness that, that, and then, uh, you know, our schedules Terry - Feeding Fatty was traveling and just first one thing and then another, and kind of got off whack and, uh, I've, you know, had a rough time in my sugar for the last, I don't know, month or so has just been, uh, my blood glucose has been outrageous, crazy, and it's just been hard to control no matter what I do. So anyway,

Terry (01:54):

You want to remind everybody, you are a type two diabetic and have been for how long

Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (02:01):

Diagnosed for probably about four years, three or four years, you know, and I've done better. I've done better at times, but, uh, you know, this I've, you know, this last week I've had some sugar readings that were over 200, you know, some of them approaching high at 300, which is just not good at all. And, um, I've never had that much. I've never had that kind of trouble with it. You know, usually if I can watch my intake, I'm pretty good. But it's the only way, some things kind of converge. We've been talking about this for a couple months about, you know, protein and, uh, dairy yeah.

Terry (02:39):

Dietary things to help us get healthier as opposed to medication.

Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (02:45):

Yeah. And, uh, we're not first off, we'll be clear. We're not doctors, dieticians, nutritionists. We're just people, you know, we tried to put different views out there. Everybody needs to find their own path, but we always recommend go, go to a physician, go to a registered dietician nutritionist, get some help. Don't do things on your own because you, you know, things can go bad for you depending on what all is wrong. So anyway, first off that disclaimer is to, you know, go try something. I mean, to, uh, uh, go see a doctor, but, uh, anyway, we've been talking about this plant-based and then we, we had a gentleman that we have an air D episode yet, but he, um, we have him as a guest on the show and we started talking about a lot of things and it was just interesting. It really reconfirmed a lot of things that we've heard other places.

Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (03:41):

And so basically we've just decided to give it a try. We've gone pretty much totally plant-based I think, uh, you know, last week was a little more difficult. We still had, you know, some beef and chicken in the fridge that we were working through. Yeah. Cheese is a big one, cause that's a big trigger for me. Snack food, uh, yogurt. Yeah. The cheese is always kind of a go-to whatever we ate had a ton of cheese in it or on it. Yeah. Or just as a snack. So anyway, uh, but we've had good results. It's been, uh, you know, it's only been two weeks. Oh. And one thing I was gonna say is we're still gonna continue to air guests that have a wide range of views just because this may not be for everybody. And so we we're, you know, we're not trying to pigeon hold to say, Hey, our way's the right way. We just want to say, here are some different thoughts and different things. And, uh, you know, try to talk a lot about nutrition and,

Terry (04:41):

And this is the right way for us right now. We may decide later on that. It's not, but this is what we're trying. Now this is present

Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (04:50):

And that's it sustainability, you know, we're, we are searching for something that is sustainable for us to do. That's a combination of, you know, like today she prepared, uh, some, uh, well, we'll talk about that in a little bit, but she prepared a cool dish that took a little bit more preparation, but when, when we don't have time, we can eat raw vegetables and fruit. And so far the other thing that we're doing too, I think it's good to talk about is this intermittent fasting. And so we have been fasting, uh, we try to eat our last meal at seven o'clock at night, and then don't eat again until lunch so far, uh, today, you know, it's Saturday, we had a full taping schedule and I don't think we ended up eating until like two o'clock. So I wasn't starving or going out of my mind, used to, uh, you know, prior to this, if we didn't eat breakfast by seven 30 or eight o'clock, I mean, I thought I was going to pass out from lack of food.

Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (05:49):

And so that's been, uh, you know, the nice thing about this is with this fasting, I've got more, I can go till noon. Not saying I get a little hungry every now and then, but it it's been a, it hasn't been near what I thought it would be. And I feel like, um, the other good thing is it makes me quit eating. So I'm not eating before bedtime. And then it makes it harder to get up in the morning, just feeling full and sluggish waking up. And you know, now I've been waking up much earlier, feeling much better being there

Terry (06:21):

Who are popping out of bed. Yeah. I mean, whereas before it was like, I think we've reversed roles for some reason. Cause I'm just, I just want to stay in bed and get that last 30 minutes in, but you are just popping out and go

Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (06:37):

Got to a point that I just, I would wake up in the morning and feel like I had a rock on my stomach, just so full and bloated from the night before, from whatever we ingested. And it's not, it wasn't always bad, but it, the quantity of it. And then of course, you know, with me beef, chicken, any kind of protein like that, it's always heavy on my stomach. So anyway, it's been positive. The other thing, my work and my blood sugar down, it's not awesome better this week than last. But the one thing I've noticed is the consistency is I have not had these humongous spikes because, but you know, used to even, uh, you know, when I tried more of a higher protein, low carb, I would still get some spikes through the day and now we're eating probably, you know, we're not even tracking, but I'm sure we're eating a lot more carbs than what I was eating, but it's, it's because we're mixing it with fiber. Some things we've learned, you know, along the way I think too, is that, uh, most people don't get enough fiber if they're not careful. And, um, anyway,

Terry (07:45):

We're getting that. Yeah, it's a whole new ball game

Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (07:52):

And it's been good. I mean, I have nothing but great things to say about it. We're still trying to dial it in, you know, one concern that I always have with plant-based is enough protein. So, but we were, uh, you know, this dish that Terry cooked for late afternoon today was it was a Tempe dish,

Terry (08:11):

A lemon, garlic, Tempe, and, and I was just Googling, you know, like you do. And, um, it came up and I thought, okay, these are the ingredients that I have every one of these ingredients. So this is what we're going to have. And, um, it, you fried fried up the Tempe slices in coconut oil, and then you, uh, blanched some kale, which kind of sounds disgusting, but, um, blanched kale, but that's what was in it. And then it had some gin, fresh ginger root and, um, lemon juice and, um, a little Stevia, um, and just, it was real garlic and garlic, of course. Yeah. But it was good. I mean, it, it didn't taste like, uh, I don't know. It did, it kinda did taste like chicken a little bit. Yeah.

Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (09:02):

I thought it was like chicken strips was what it tasted like. And you know, none of the thing I think we may try is to put it in a vegetable, um, one of those vegetable contraptions and throw it out on the grill and just see what that, you know, cause that's the thing is, uh, you know, with plant-based, especially if you're like me and don't like vegetables that much, it's the thought of, I just have to eat broccoli and cauliflower all the time. Not necessarily true, but you have to be adventuresome. And you know, I have to give Terry props for this about, you know, trying this new stuff and looking around because if you do the same old thing every day, I'm sure you're gonna get,

Terry (09:38):

You can only eat so many salads, although I know you enjoy enjoy salads, but I think that's what I don't get full enough just with a salad. I don't know. I don't know why, so I need a little something else. I mean, if you can throw some pumpkin seeds on, you know, Ron, some kind of raw nut or, um, the chickpeas, the little dried chickpeas things that we've got, those are good too.

Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (10:02):

Something else we found is that, and no snacking, the other thing we're doing is just eating that noon meal and then eating again about six or seven, but not snacking in between. And you know, I caught myself the other night going over there and getting a handful, even though they were chickpeas, it was about 10 o'clock at night and you know, it's

Terry (10:20):

And, and you stopped yourself. Thank you. You went right to, he went right to the cupboard, got it. Dug his hand in. And then he turned around and looked and I just looked up at the same time and he's like, I don't need this. I don't need to do this. That was a big moment

Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (10:39):

Because I was working on something and I just needed a little break and I thought that would help me and I did need it. And you know, I felt better about it, but the good thing is, is I don't wake up lethargic in the mornings anymore. And you know, I, of course, I'm just saying, habits have gotten so bad. The last few months was adding to it, you know, eating heavy stuff, eating it late at night. And, uh, so that that's a big contributor. The other thing, uh, we haven't done that. I'm going to the gym as soon as we get off of here, but haven't been into the gym in a couple months and that's kind of killing me too. I want to get out. And do you remember those two people's names? We watched their YouTube yesterday.

Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (11:23):

It's okay. There's the conductor Barnard. Yeah. He has a couple of good presentations on YouTube about this, him and another one about talking about, uh, especially diabetics and the, uh, the glucose that's built up in our muscles. And you know, I've talked about that with Terry prior. Uh, there would be times when, especially when I'm heavy, if I go work out in the backyard, I just feel like my muscles hurt. And so maybe that's got something to do with it, but anyway, I, I don't necessarily work out to lose weight, but I want to, um, you know, work out for the physical activity to be healthy. I'm miss sweating and you know, we've with the pandemic. And, uh, we've been really overloaded with podcasting here, the last, uh, you know, three or four months that we just don't get out. And it's been winter too. We're kind of working out of that, but, you know, the days are fixing to be nice. We've got to make that conscious effort to get out and take those walks. It's good to clear my head, but also, you know, just to get up and move, we've got to get some, I think we have to get activity in as much as totally.

Terry (12:31):

And then I, and I see a difference with you whenever we, you know, whenever we get out and have, even if we just have a few minutes, we'll take the dogs for a walk or we'll, they'll take us for a drag sometimes is what it ends up being. Um, but I, I noticed a huge difference in, in whether you do that or not. And, um, I mean, it just brings another spring in your step. It's another spring in your step.

Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (12:57):

Well, and the reality is I have felt so bad the last couple months, just way down, you know, not feeling hot anyway. And then, you know, just not feeling like a walk. So it's nice to kind of be feeling energetic again. But, uh, Oh, I know we were talking about protein and so, you know, that's a big concern with this is, is, are we getting enough? Uh, and I don't know about all the digestive systems and how opera animals operate different, but you know, one analogy somebody made was the elephant is the biggest mammal on earth and it's got a plant-based diet. So obviously there's enough protein, but I think we have to be careful where we're getting it, which is really cool at that tempo that you cooked is, I think you said it was like 25 grams of protein. And the other thing I think it's good to clarify at this point in the juncture is that we are not saying no meat ever again, never, never, ever in a million years.

Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (13:59):

I think, you know, Terry got hungry for a hamburger the other day and I'm like, look, I'm not. So she was going out somewhere. I said, just pick you up a hamburger and eat it. You know, you got to feel and do don't feel well for us. We don't feel like you can't do something. Do what you feel like if we feel like we need to eat a piece of fish one day, we'll do, we'll probably limit it to fish and try to do more of that. But, uh, we are keeping an open mind. That's the other thing I kind of probably fudge a little bit on from being total plant-based is, uh, you know, I still like my dressing on my salad, my ranch dressing, and, uh, I'm sure that's got some milk and eggs and a lot of other stuff in it, but, um, you know, it's just an adaptation of trying to be pretty, you know, pretty solid on the, so anyway, we'll see, I think the other big, unless you have anything else about that,

Terry (14:55):

I was going to say, I did not get a hamburger. I came back with ZOS kitchen place-based and that was good

Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (15:04):

Training. Yeah. And that's good. That's the other thing, I think that it's scary in the beginning of this, as you think. Okay. Well, if we want to take a break and ever go out and eat, where would you go? Most restaurants, you can order a veggie plate or do something. Uh, but this is, those was good. And, uh,

Terry (15:21):

And they were very helpful. Um, and, but I do have to tell you, I do, uh, I do crave chocolate, but I am a chocoholic. I consider myself a chocoholic. So I do, I need something sweet. I think I need something sweet. I don't know.

Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (15:38):

Well, and I haven't had that craving. And I think, you know, for me, I'm all or nothing. If I try to eat a little bit of this or a little bit of that, then it's like, I'll eat a lot of those. Whereas not having anything, I haven't felt the cravings to want the candy bar. You know, I'm not going to say that there's been a couple nights when it would have been nice to have our bowl of popcorn as we, you know, watching the news or something like that. One thing we used to do, but again, it was drowned in salt and cheese, so we could have it. It's not that it's not plant-based, but, uh, trying not to eat it that late at night. I think if we had it during the day would be perfectly fine. But again, now it's like, I know I'm eating two meals.

Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (16:23):

I want to have a good, healthy, you know, full meal. Yeah, yeah. But, um, anyway, the other thing we wanted to touch on quickly is, um, Reiki, Ricky, Ricky, Ricky. Yeah. So I've never done that. I've never even been for a massage, so I don't know much about it, but Terry actually went for her first session this week. And it's cool because the young lady, the practitioner, she's a very highly educated and been through a lot of the training and the, um, mentorship that they have to go through. But, uh, she has to be a friend of Terry 's daughter as well. So

Terry (17:07):

Yeah, so I've known her for a long time. Growing up, she went to high school with my oldest daughter and, um, she, you know, I, no questions were off base or at, out of the realm of where she was going, but you know, the whole energy thing, I've kind of stayed away from it because I know a little bit about energies, but not enough to ask any intelligent questions, I didn't think. Yeah. And, and I'm glad, um, that we called and talked to Peyton because she really answered a lot of questions and made it not such a huge deal. It's like, okay, this is what's going to happen. And maybe you'll feel you'll maybe you'll see some colors while your eyes are closed and maybe you won't and you'll feel some heat. Maybe you want it doesn't matter. Everything's okay. And I did, I felt a lot of heat I did, and I couldn't see what she was doing because I had a little thing over my eyes, a cover over my eyes. But, um, I, I felt heat where wherever she was putting her hands, I could imagine, I think that's what it was. And, um, it was really a cool situation and I've had many massages and I have always loved that. And I felt like I did after I had a massage because there was no massage technique in it. I mean, there were pressure points, but, um, I felt as, um, com uh, not con I just, I just felt a release of toxins, intention, all of that.

Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (18:45):

Well, I'm going Thursday, this next Thursday. And so I'm excited cause I've never done anything like that. And you know, we're going to give it a chance and give it a few times. But the great thing is to Peyton has agreed to be on the show. So what we're going to do is have her come on, I think she's going to let us both get through it, and then she's going to come on and be a guest so we can talk about it again. You know, we're not this, we don't want to present one main view and say, this, this is for everybody because everything is not everybody's individual. Sometimes it's our personality. Sometimes it's our place in life. Sometimes it's our medical, underlying medical condition. A lot of things make us go in different directions. But I think the, the thing, what I would hope would come out of the show the most is that, uh, everybody can find something healthy to do, and you just have to do a little research on it. And like I said, seek out professional help and guidance in making sure that it's right for you.

Terry (19:43):

And, and yeah. Make sure that it's right for you is the key and, and trying to attain the balance between, you know, your, your energy, your diet, everything. Yeah. Um, it's so important and it's just, whatever is customized towards you. It's not our way. Isn't, isn't the highway. I mean, our way is what we're doing at the present moment to get healthier. And, um,

Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (20:09):

Not to say that we may do this for a while and find it unsustainable.

Terry (20:14):

Yeah. Somebody else could, could come on and we'll be like, Hey, we might want to try that out. That's how it is. Yeah.

Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (20:20):

But I think right now, you know, with all the evidence that I've seen, not only on, uh, high blood pressure, diabetes reversal, uh, the inflammation, our brain health, I mean, just there's so many

Terry (20:34):

Fibroid is on my, I have, uh, been on thyroid medication for a long time. It's the same, it's the same thing. It just touched on everything. Yeah. That is with us.

Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (20:44):

Yeah. And it's, well-worth, uh, you know, we're not gonna be heavy research based, you know, we may present some stuff I guess, but, uh, you know, I just recommend everybody reach out and try to find these YouTube videos and just see for yourself. That's all you can do. But one thing we're going to do is try to do these spots. Uh, hopefully we'll try to start doing these once a week on Thursday released and still, you know, have our professionals and our guests that come on release on Tuesday. And then we'll release a little shorter episode, Thursdays, just, you know, what's going on. And, uh, you know, we want to keep this, keep what we're doing in front of people. It may be something that, you know, somebody else ends up trying and you can also reach out, you know, we've got a Facebook group, we just don't have much activity over there. We've never really, I guess we've never really pushed that a lot, but you know, reach out on Facebook and start a conversation. We'd love to have it if, uh, you know, we want to hear what's working for everybody. And as we go through this journey, of course, we want to find out new and different things about plant-based and things that you know, could help us tremendously as well. Uh, anyway, I guess, unless you have anything else, that's all I've got.

Terry (21:59):

Um, yeah, this is really good. And now I, I don't, I mean, I think this is good. Yeah.

Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (22:06):

All right. And you may have heard the dogs chewing on a bone in the back.

Terry (22:10):

Maybe we'll feed them between now and then. Cause that's what they're telling us. It's time

Roy - Feeding Fatty - Our Initial Steps Into Plant Based Eating and the Amazing Results So Far (22:14):

And this'll be a lot. Um, you know, I think with guests, we always want to be a little more professional and, and have a better atmosphere, but I think these little talks with us, you know, you may hear see dogs in the background. That's going to be a lot less, a lot less formal, just more of a conversation about what we've got going on. All right. Well, if that's it, that's gonna do it for us. All right. You can find us, of course, at www.feedingfatty.com. We're on all the major social media networks, go over, check out our Facebook group. If you've got something that you want to say, we're also on Instagram, uh, be glad to interact over there. Uh, send us your pictures. We love pictures about dishes and recipes and things like that. Always helpful. So until next time, Oh, also major podcast platforms, Stitcher, Google, iTunes, Spotify, go over, check us out, share give us a good rating. Send your friends, tell everybody we'd like to, you know, we want everybody that needs to be touched by this show touched by it.

www.feedingfatty.com

Selfcare is a Must In Order To Excel In a Leadership Position with Paul Glover

Selfcare is a must in order to be the best leader we can possibly be. Days can be filled with adversity and many decisions coming at you rapid-fire. It is much to get enough sleep, eat right, exercise, and practice gratitude in order to perform at the highest levels day in and day out. Paul also has a great story and is very transparent about his journey.

About Paul

I am the No-B.S. Work Performance Coach. I'm based in Chicago but I work with clients throughout the U.S. I am also a "recovering" trial lawyer, an unabashed Starbucks addict, and the author of Workquake™, a book dedicated to those in the work environment seeking to not only survive, but also to thrive in the Knowledge Economy.

In 1994, Paul was a successful federal court trial attorney. In 1995, he was a convicted felon, serving 7 years of incarceration in Federal Prison.

How Paul and his family managed to overcome the personal and professional setback he inflicted on himself and his family and how he built a successful national coaching practice is Paul's personal case study about overcoming adversity and setbacks through resilience and grit.

Paul's messages to those who hear him speak is: "we don't succeed in spite of our losses, but because of them" and "before your life can change, you need to change."

Through keynotes and workshops, Paul illustrates how those faced with setbacks, either personal or professional, can develop and use resilience, mental toughness and grit to take the challenges they face and transform them into growth opportunities.

www.paulglovercoaching.com

www.feedingfatty.com

Full Transcript Below

Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position (00:00:00):

Doing is we chronically my journey. I am on a journey to get healthy, get fit, get in shape. And so what we do, we talk a lot about our individual situation and Terry - Feeding Fatty support of that. But we also have guests professionals from time to time. And today is no exception. We've got an awesome guest, Paul Glover's with us, and his message really resonated with me. So I just felt like, you know, we really had to get him on the show. He is the no BS workforce performance coach. He assist organization, team leaders and teams to reach their full potential and become high performing. He's also a recovering trial lawyer, which we'll let him talk about that for sure. Uh, Starbucks addict, uh, Chicago's bears fan. He is the author of work quake. He's also a speaker on business and leadership topics and a member of the Forbes coaching council. Paul, thanks for being with us. We are excited to have you with us.

Paul (00:00:58):

Yeah. Thank you so much, Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position and Terry - Feeding Fatty, it's a privilege and a pleasure. Yeah.

Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position (00:01:02):

Yeah. And you know, um, I think what resonates with me and, um, I meant to tell you pre-show that, um, the last, since we talked earlier, you know, it's really been resonating with me about not only the healthy part, just for Terry - Feeding Fatty and for having a much better life, but, uh, the point you make about it enhances our leadership qualities and makes us better leaders and also helps us to set an example. I mean, I think that's such an important message that, um, I think sometimes we miss that. We, we always think that, you know, we're no matter what condition our body may be in that we're operating at the maximum capacity and that's just not true.

Paul (00:01:50):

You're absolutely correct. It is. And it's amazing to me, how many leaders do not make the connection between their physical soul and their mental self and how both of those have to be aligned before you can lead a high-performance team and before you can be a high-performance on your own. Uh, so yes, part of my coaching process is to remind that person that is in a leadership position, that there is an obligation that they owe to their team to make sure that they are doing self care and self care we're supposed to the physicality, as well as the mental aspect of, of who they are and what they need to do so that they can perform at that high level and help people and other people, uh, reach their potential.

Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position (00:02:40):

Yeah, because there's just so much that's coming at us every day. And, uh, I tell you, uh, there are days that after it's over, I feel, uh, as washed out as if I'd have climbed a mountain, you know, just sitting here thinking, and sometimes I kind of jokingly say Terry - Feeding Fatty, I'm I'm, I over-thought today. You I'm kind of a little bit sluggish here and when we get through, but it does take a toll on you and everyday, lately.

Paul (00:03:06):

Oh yeah. I think that the pandemic has added that extra layer of, of Mead to first be aware of the toll, the emotional toll that the pandemic is taking, and it was not good bet. It actually has nothing to do with the impact on you. It has to do with the impact on other people in our society. And as we interact with them as leaders, whenever you have an interaction with a team member, if you're doing your job all the time, that interaction is over, there's been a transfer of energy. If you're doing your job, you hopefully are giving that person a jolt of energy. Uh, but at the same time, you're taking stress off of them by doing that and adding it to your own burn. And we often forget that and that at the end of the day, we not only have our own stress, but we have that accumulated stress from 10 members who are suffering through situation that we're trying to help them with.

Paul (00:04:07):

That, you know, one of those things about let's separate work and life. We keep talking about this weird balance that we believe exists. And I think that pandemic very clearly showed that our work in our life is integrated and that it's stress in our life. We don't get to leave it when we go to work. And so it comes with us as a team leader. We have to be cognizant of when a team member is starting to suffer from the amount of stress in assist them with wellbeing. Uh, and but when we do that again, we achieve them rate their spots and you need to do something with that bottle. I, to think what people to do is it's so gratifying when I feel like I've had a tough day, the first thing I should do with the pie I deserve, I've worked hard to get that pie.

Paul (00:05:00):

It tastes good. Somebody made it and I'm going to eat it, or let's, let's get more serious. I'm going to drink, uh, over eating and drinking are two things that I've seen increased dramatically among leaders, just because they are trying to alleviate the stress that they've accumulated now, worst way to do it ever. Uh, I actually believe that that increases stress. Oh, how again, because your body now has to deal with what you're doing to it. You have the stress may very well be mental and physically are you psychically dealing with that emotional, but when you start taking that and abusing your physicality, then you start over eating then over drinking and not exercising, not sleeping enough. Well, guess what, we now have that double whammy. Yeah. And the reality is that it just, it destRoy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Positions your ability to be an effective,

Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position (00:05:56):

I would assert as a, as a stress eater. Um, I've not, you know, fortunately I've never been, uh, you know, a big drinker, but I am a big eater and, you know, I don't, I think it satisfies us without dealing with whatever that was. So I think, you know, just for the moment, yeah. And we accumulate, well, not only if we are, are we accumulating the excess weight? We're probably are, it's harder for our bodies to digest, to, to use that. But then we really haven't dealt with that underlying issue. And the other thing I was going to say right quick is I, I, I don't know about this because Harry is very supportive, but I would assert that it's the opposite that we can carry our home life over into our work life. So if we don't have that squared away, you know, there's really no separation. It, it, it, at the end of the day, it all just really blurs and runs together.

Paul (00:06:51):

It does. And again, the pandemic I think has because of what it's done with work, right? It's eliminated 40% of the workforce from going away from the home to actually do their work. And that's a shock while people, I mean, I'm much, if everybody whines about the fact that they've got a commute whines about the office, reality is that it's an escape for some people, they get to meet the home environment and go someplace else where even though they have a job, the reality is it's a much different level of responsibility and stress. A job stress is still there by the way. And obviously you've got a bad team leader. You will suffer as if you've got a bad marriage. It doesn't go away and you paid that price. But most of the time people go to work and, and they're okay. Yeah. It's, it's a change of scenery and they appreciate that.

Paul (00:07:43):

The pandemic of course eliminated that. And we weren't able to adjust real well. That's why, when I hear about people who want to go back to the office, I know I can tell them things are normally not going well for you because you should not want to go back to that back page. Right. That's the way I look at it. We are still managing officers with an industrial age mindset, right? We're, we're all about. Uh, and by the way, I look at it, unfortunately too many, too many managers as if they were prison bars. And by the way, and I'm going to, obviously, we're going to get to the fact that I am an expo. And so I'm real familiar with prison guards. And I could tell you that there are supervisors at vantages who would, if you gave them the, the, uh, the uniform and the club, that's exactly what they would read in the workplace.

Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position (00:08:35):

Wow. Nope. You're ex you're exactly right about that. It, and for Mo you know, I guess, uh, it's off topic a minute, but it just say that, you know, that comes from not having good hires. You know, when we don't make the right hires, you know, we feel like we have to stand over them. Where when we give, we make the good hires, we give people the tools. They should be, you know, there's, uh, saw something the other day. It said, you know, they should be telling us what to do, not as telling them what to do, they should be. And I had a team builder that I talked to on the business show the other day. And, you know, she was talking about a lot of times when we hire people, we feel like they drag us down because we have to now manage them. But that's a bad hire. We should be hiring people that push us forward and really help us accelerate all again, off topic. But I do understand, you know, what you're saying about the, um, know that prison analogy is that, you know, watching the clock, what time did this guy come in as a time to let them out for lunch yet? You know, can we let them go home? Just

Paul (00:09:39):

It's. One of the biggest complaints about working from home is that we don't trust people to do the work. And therefore we put surveillance on the theater. Uh, we don't try. We just know we, we feel like we've got to watch the, you know, the bucks have to be in the seats so we can watch the blood work. And the reality is out of an eight hour day, but butts only do 2.5 hours. So apparently it's not working well. Yeah. It tell you that that system does not engage people. Uh, Gallup does the research, 35% engagement across the United States. And by the way, we celebrate that as if it's a victory. It's not a victory. It's a defeat when we have that many people, 65% of our workforce, that it, that are not engaged. It's not working. I scream, I cannot understand readership that when you said about how you hire people, you're absolutely correct. We don't want to be managed anymore. People find it offensive and it's with the exception of one group, but we were going a little bit off topic. I know that's not what we're supposed to be talking about, but what the reality is that that, that, that mindset of I'm gonna manage you is our cake. Yeah. And therefore it causes people to do one of two things, the absolutely stress or be rebellious, and either way you get less productivity. Yeah. Yep.

Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position (00:11:06):

Yeah. And that, you know, for me, of course, we don't have kids, you know, we're at that point in life that it's the two of us and we are pretty responsible adults most of the time. And we could sit and do our stuff. And I actually thrive at the house because I don't have the interruptions of being in an office. And I jokingly say that, you know, 20 years ago when I went to an office downtown, uh, I thought it was really cool. You know, you go out for lunch, go out after and have a drink, but then it got to be, as it started, it turned into a social club. And then, so I'd start shutting my door because you know, what happened was people would come by and want to chit chat all day long. And then at six o'clock I'm like, yeah, okay, well, I can start my work now because I've had all my socialize.

Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position (00:11:53):

Well, I shut the door. Then people would just bust through the door and actually got where I put a chair in front of the door where they had to have a little more effort anyway. So again, way off, let's get back to getting healthy. So let's, let's talk about some first steps. Um, you know, we talk a lot about not only our diet, but sleep and I've admitted, admitted to you that, you know, sleep is usually the beginning of the downfall for me, for the not exercising for the not eating. And then it's like bad decision-making and then it's like maybe even a little bit of a shortness. So anyway, let's talk about how sleep affects us, you know, in, in our leadership roles.

Paul (00:12:33):

Well, again, uh, the research and I am a research week shows that if you don't get enough sleep, and when we already believe we know how much sleep is enough sleep, we know we continually trick ourselves. We believe we can get back, but we still think we're in college. It knows what to call it. And I'm going to cry. I'm going to stay up all night and cram for the test. Uh, and then of course we think we're going to do well on the test. And reality is we don't, uh, so sleep sleep they had in performance are intertwined. You can't escape it, right? We, we, our body needs a certain amount of rest. And by the way, I look at it, it's not just some rest. It's a certain kind of risk. You actually have to get into REM sleep. And that requires the environment, allow you to do that.

Paul (00:13:19):

It also means that you've got to distress enough so that your mind stops race, uh, because it is a, you come home and, and hopefully, you know, and again, I think that people say, well, three or four glasses of wine and, and I'm good to go. I can, I can lay down and go to sleep, but not tell them that is not good sleep for you. Right? So, so the reality is that if you don't get enough sleep, your level of performance is that a big drunk driver, you have lost the ability to be in full to a certain degree. You are, you are waiting to have an accident. You're waiting to make them wrong decision. And you had said it, Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position, you get sure, right? Why? Well, we're tired. We're tired. Every everything becomes more acute for us, right? We're, we're, we're more aggravated by a situation we're aggravated by people.

Paul (00:14:13):

Uh, when I was a practicing attorney, I made sure that my client was never sentenced in the afternoon because I knew that by that time, the judge who probably cranky in the morning was out only cranky, but he was tired and he would look at the hip and my client differently. And I guarantee you, because research shows it, he would give out a stricter sentence now. Huh? That's just the way we operate, why we get tired? And once we get tired, we don't like people that they are a nuisance to us, push them away, deep members, can't it. And by the way, team members are pretty astute, right? They're not stupid. They say, Hmm. I can tell them that the boss is not in a good mood today. The boss is tired of it. Stay away from him. Don't tell him the truth today, because that's what it amounts to guess what that situation that needed to be discussed and taken care of.

Paul (00:15:10):

Doesn't get discussed because the boss is tired of it. Oh my God. This is a recipe for disaster. Yeah. So yeah. So the sleep aspect of it when I talked to my clients about this, because I believe that it's a part of my obligation to point out the obvious. I tell people I make, I make my living off of pointing out the obvious. We know these things because when I asked you what you should be doing as a client, they'll tell me right away. And then the question is, are you doing it right? And that's where we get the hesitation. Why? Because they're trying to figure out candy telephones more than a lie to him, right? You're like when we go to the dentist and they say your, and he'd go every night, I probably got tired of saying that. I said, no, I don't loss.

Paul (00:15:59):

And he said, well, you should. I said, I know that, but I don't. What do you want me to tell you and write to you again? So anyway, he said no, by a flossing machine, instead of the threat, actually that works. Ah, that's what I look at with, with my clients. I go, let's talk about what is going to make you sleep right? And we had that discussion. Uh, you have to have a sleep environment. It has to be dark. Uh, you have to not eat or drink when you go to bed. I mean, there's this whole list of things and them. And then, then of course, a part of my job is to say, if you agree to do this, so you can be a better leader. I'm going to ask you when we talk next, are you doing no? And I had a pretty good in time.

Paul (00:16:45):

And if I can sense that you're lying to me, we have a different discussion. Right, right. But what people are willing to try step by step. So, so back to that, I don't want to overreact to the sleeping thing. We put the door in one of the aspects of self care, but it's a very important one. The people don't pay enough attention. Yep. My son is a perfect example. They have like, they have a mattress that I wouldn't let a dog walk. And I talk about, I said, I will, you need, you need a better mattress. I'm just, my dad mean it's like, you're sleeping in a hammock. You and I know that it impacts him because I can tell when he's had a bad, night's sleep so bad back on time. So, so there's a whole list of criteria that I will be with people being a better leader.

Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position (00:17:30):

I think it's important on the sleep is, uh, like you said, it's, it's more than just laying down or being in the bed at night and waking up in the morning. There's a lot we need to do to prepare ourselves for that rituals. Yes. Yeah. And I'm going to, I'm going to turn this up just a little bit where Terry - Feeding Fatty can, Terry - Feeding Fatty, can you, well,

Terry - Feeding Fatty (00:17:50):

You know, but Oh no, this is a setup,

Paul (00:17:55):

Which you said the magic. She said the magic word enrichment. Yeah. We need a sleep ritual that we follow just without fail. Why? Because that's how we get to the state of being able to sleep. And part of that has got to be how you do stress from the deck. Yeah. And, and meditation is something that most leaders know about, but feel, it's it feel it's girl, most of my clients are male. And when I talk about some of their stuff, they're like, well, you know, our old, you want me to do yoga naps? Maybe. Yeah.

Terry - Feeding Fatty (00:18:32):

They could only dream of being girly.

Paul (00:18:35):

Exactly. I told them, I said, well, players [inaudible] bounce. So stop reading this stuff. Doesn't matter if it doesn't work, can you try something else? But buy it open-minded enough to try it. But the ritual is extremely important. Same type of bed every night, turn off the devices. Or know what if the president of United States wants to get in touch with him, believe me, the secret service would get there. Those world. You don't have to stay awake. Wait for them. All right. So, so it's important to turn off the devices. People will leave their notifications on, make me nuts. You really need to hear the Dean have another text at midnight. Yeah. Don't do that anyways. So yeah, we've got a whole, a whole situation, but that's extremely important to in Richmond.

Terry - Feeding Fatty (00:19:26):

Yeah. I th I thought that was the setup part. Cause I we've been trying to not use our phones before we go to bed. You know, I like to go through there and check out the social media and look at the hits. Look at the jokes. Look at now.

Paul (00:19:43):

Oh my God. It'll keep it. Yeah. I, and I know that everybody has their own methods too. And I've got mine. My wife and I, 10 30 is cut off. I've trained myself to work 10 30. I don't care. What's going on. I'll tell people, you got to want it. It better be the weekend because I've got to get up in the morning and I've got a five o'clock I'm more. Yeah. And I've got to be prepared to go through six or seven hours of coaching. And the last person of the day is entitled to my complete attention and energy level is the first person I to do that if I'm tired. So at 10 30, everybody goes away and we go in and man do the brush and floss. And then, and I turn on Perry, Mason. Oh yes, this is my red school.

Paul (00:20:35):

Can I go? I don't want to see any of the beginning of permits. I want to get to the core because I can't, I don't practice them. We're right. And it was sorry, as it may seem watching Barry, basically everything, it would be 10, 15 minutes. I've gone. That's how I do it. It takes my mind in a different place. Right. And it's not necessarily entertaining. I think I've seen them all like six or seven, eight times, but it just got a trick with trips, the trigger, right. We're constantly tricking ourselves to do the right thing because we apparently can't do it on our own. And it might go in and I don't turn it on. My wife goes, turn on, turn off during this. And by the way, she hates paradise and she knows that I'm going to go to sleep, but then she can do whatever she wants. It doesn't matter. But anyway, that's the rich, you know, I'm also up at five o'clock in the morning. It does. It's not five Oh one and I don't need an alarm.

Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position (00:21:33):

Yeah. Now I think he made a good point about your clients. And I, I, I guess we, we can put this in the, every manager's point of view is that the very last decision that we make of our Workday, we should give it as much time, attention and thought, and we should have the right attitude and be in the right place as we did for that very first one. And so that, that's a big deal if we think about that, but let's, uh, talk about some other points of self care. Uh, you know, sleep definitely for me is very important, but what are some other things that you talk about?

Paul (00:22:06):

Well, and you know, my experiences, uh, it is, I tell them, I, again, there's a research that shows if you're the CEO or president of an organization, you may have the same personality as a serial killer. And I believe that I was as a trial lawyer, you got some of that. I mean, that's just, that's what the followup probably was confrontation in combat. I mean, it really is. The judge is there to keep you from killing each other and make sure that you abide by the rules of the game, but it is exactly that. So your mindset is, is really very much about winning at all costs. I, and by the way, uh, the concept is for every hour in court, you've got a trial, you've got four hours of preparation. Oh, wow. And when you're in trial on trial, you've got to leave that courtroom and go back to wherever you are and air the next day.

Paul (00:23:02):

Because once you're on trial, you may go through your four weeks in this year, four or five days a week, depending on the judge has scheduled. But it is there's no, there's no relaxing, right? So I would actually get a room downtown. I have, since I practice in federal court. So I didn't have to commute back and forth. But the reality was that there was no way that any lawyer that I knew that was probably, or could keep up that pace, uh, without, without hell. And at the time, uh, it was drink yourself a you can sleep right. And drugs, cocaine was the drug of choice for me. And, uh, obviously you can't do that warm before it starts to have an impact on your ability cook for, but it would get you through the day. Right? And so at some point go, uh, I was disrupted self-destruct.

Paul (00:23:53):

I tell people that self-inflicted wounds is, is where I got all my stars, but most people, other people have given them scars. I would give myself stocks. Uh, and I did that. And I think there were a lot of leaders do that. They, they don't be the softer thing. They do just the opposite. They do self abuse and they believe that they should get away with that. Well, my, uh, my self abusing days, and then when I went to post, because suddenly my life changed overnight, I went from being the guy that was in charge. It would be that hard drive driving attorney that had that win, win situation at all costs, including cheating. Uh, I had that self abuse when it came to alcohol and drugs, and I hit a, an environment that, you know, there's all sorts of prison rules that I have that I developed that actually they had carried with them when I came out.

Paul (00:24:47):

I don't think anymore. Definitely don't do drugs because I found out the first, it turned me into someone I didn't want to be. And second, it has an impact on you physically and mentally. And I just don't have enough of that. Well, uh, I've got to be able to protect what I've got now, but when you show up and it doesn't, and the first thing that, uh, that they tell you is you ain't running nothing and that's the case. And you don't want to be a lawyer to most in prison because the experience is not a pleasant. And the warden made sure that the first day I showed up, we had a personal conversation that was after I had a full-body cabin search. And the easy told me in no uncertain terms, if I find out that you're helping anybody else with their case might find out you're breaking the rules.

Paul (00:25:34):

I will send you to the higher security prison behind the wire, where you'll be with the real bad who was in prison. And it's not a holiday, believe me, but it certainly isn't. There will be guys who have been convicted more. Yeah. Uh, and so my deal was don't make my time any harder or any longer. And from that point on to make sure that prison for five and a half years, it didn't destRoy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position me. I went into self care, just no drinking, no drugs exercise every day, every day, seven days a week. I, the track walking, doing weights, all the things. And I never would've considered doing in my week prison practice wouldn't have done it. You couldn't have convinced me. Uh, and, and I survived five and a half years and came out of prison in better shape and nine. Yeah. Wow. Mentally sharp.

Paul (00:26:31):

Uh, why I took the Medicaid, I met dish. Uh, I did, uh, I did philosophy. I did the mental things that kept me, kept me curious and alive and vital in a, a prison setting. Uh, I tell people the worst part about this and is how boring it is. And it is long pieces of time that it was absolutely boring, punctuated by violence. And you've never know when there's going to be that whole situation. Yeah. So you have to be a world because you don't know what the guy next to you just heard from his wife. Then maybe he got the dear John letter that, and that guy is now ready to explode and give him any point whatsoever we will do. But with the boredom is what you had to deal with. And I dealt with it by keeping myself entertained because prison wasn't going to entertain.

Paul (00:27:26):

So when I came out of prison, I had a routine that I, that I then applied to my life back in the world. And he got into coaching. I said, let me make sure that what I'm doing has relevance to my clients. And it turns out that it has absolutely does so that when I talk about self care, I talked about the experience that I had then, and I have now because I, the guy that gets up and goes to work as a team leader is required to do all of the things we talk about taking care of himself, but taking care of the team, right? And at some point it takes a total. It's all about how are we going to remedy the toll. And that has to occur in a couple of different ways, work the best and for when you're not at work, but it also has to approach art because I tell people, you need to watch the matrix because we all are a battery and we get up here good morning.

Paul (00:28:27):

And we hopefully are fully charged. Now we're not fully charged. Let's have the discussion about why we're not right. That's because, because we ate too much, we grabbed him up. We didn't get enough sleep, whatever it may be. Uh, so we need to be fully child. That means let's stop. Let's look at the night before. But from that point on during the day, you are slowly losing your energy out of that physical battle. And that, that starts to impede the mental process, the decision process, by the way, the workplace does not care. If that's what's happened to you. Yeah. They don't care if he had a bad night of work bad, and I had a sweep level, they don't care if it's been a bad morning, none of that matters to the workplace, right. It just going to keep coming. And that's your job. You either, you either decide that's my job and I'm going to do it to the must of my ability.

Paul (00:29:18):

And if that's true and you believe that, and you accept your obligation to the team, as well as to yourself, then you need to make sure you were on peak physical and mental vision. Just like an athlete. That the only difference is we don't get the practices waiters because we're actually doing it every day. We don't, we don't six days and then perform on but seven. And that gives the athlete the advantage. And by the way, every, every athlete I know has a coach. You know, whether they have a coach, even though they are professionals, they still need to get better, right? The situation around them, the team they're going to play. The person on the other side is getting better. They have to get better too. So, so for leaders, they have to continually not only be in the moment they have to prepare for the next month and during the day, the battery starts to, it starts to lose its power.

Paul (00:30:18):

That means that during the day you have to do what you can to re-energize yourself, how you do that is as important as what you did the night before. Are you getting are reading correctly? Well, let's go. Let's all go out and have, uh, a, uh, a McDonald's big Mac, uh, the large order of fries, because the small orders never enough. Can we have 32 ounces of sugar and water? Let's do it. Let's let's really have a lunch. That's going to kill us off where we close, where we cut back. I don't care what you think your body's saying all the blood that used to go to your brain. So you can make a decision has now gone to your stomach because we don't have a choice. We got to deal with that alone, down there. And guess what? That's, when you start to become dumb.

Paul (00:31:10):

I, you know, it's a curiosity. I believe that most decisions, depending by the over the track list, the don't wonder is our after watch, we have the three o'clock slot. I don't mean I can tell you all of the things we already met. So when I'm talking to my clients, it's about first stop that, stop that eating and breaking that is to you in the afternoon. Not telling me not to eat, but I'm telling you that you have to be cognizant and buy it all the time. If by the way people are like, you're just like the Grinch. I mean, when do I get to have some fun? Okay. Would you have them as long as you're willing to tell me the cost, all I want to know is the cost. And if you're willing to accept the cost, then one of two things, either I have to question whether or not you should be the team winner, right. Or you have somehow managed to work it out. Somehow I'd tell me, tell me you've got the magic wand. Right? Cause I like to hear that, but I don't see it. No, one's got it yet.

Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position (00:32:15):

Okay. I was just going to say no, no, you're fine. I was just, you bring up a good point. And um, uh, you know, I have to put myself out there on this one and that is a big thing for me. It's like when, uh, when we're eating right. Uh, I feel a little bit, I feel a little cheated. Let me just put it that way because you know, I was like, and my favorite example is not long ago. Uh, Terry - Feeding Fatty fixed an awesome, it was salmon and asparagus dinner. And we had enough for lunch the next day. And I, I didn't realize that. So she was out, she called me, said, I'm heading back home. When I get back, we'll eat. And I was like, Oh, she's going to stop and get us a, uh, was so excited. She goes, stop at the Chick-fil-A and she going to get us a chicken thing.

Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position (00:33:04):

And some of those fries sandwiches, and the next words out of her mouth was, yeah, we've got that salmon and asparagus. And I, I will not lie to you. I just deflated all the outlet. I saw it through the phone and it's, it's so bizarre that, you know, I let food, uh, drive that emotion. And you know, so one thing that we talk about all the time is we're trying to shift that mentality from food and fun, you know, to food is to live. And then we should find other things to be fun. We could still go out with friends, but we don't have to eat all the, you know, the bad stuff that is around that. Or we can get a veggie plate or a SA I mean, there's things to do if you really think about it. And the fun is going out to be with friends and socializing. It's not because we're sitting there stuff in our face with something live to eat, it's eat to live. Yeah.

Paul (00:34:02):

I believe that people look at food as a reward. And if I be sure, because I've been good all day long, I deserve a reward for that. And the reward is going to be like I said, hi. Yeah. So, so we have to have that mental cheat, by the way. Let me tell ya. I am a terrible eater. I, it, in Italian beef and sausage sandwich, that's like my blood. I need it. Right. I tell her I'm half Italian. I, every once in a while I got a grease up. Well, it's every once in a while it's daily. And when I do that, by the way I have, I, you know, I, I continually trick myself. That's the only way that sometimes I'd get there. Right. And one of the tricks is this ring, my wedding ring when I am eating poorly. I know because I can't get it all white.

Paul (00:34:58):

I mean, you swallow up smaller because of the sodium and the rest of that grip, your dad, Ray will be tight. And I know. All right. Just dumb. Exactly. Right. Thank you. See right away, you sound like my wife dumb today. Yeah. I can't get my ring off. Yeah. Well, that's that Italian beef. We had last review. And yet it is, it is, it is truly just changing our mental outlook on food. Yeah. W we don't need as much. Oh my God. The proportions in the United States, please go. Any place else in the world. I love pasta. And the deal is, if you go out to a olive garden, if you've got it, they get whatever they have. They give you a meal, plus a meal to take home. Yeah. That go to Italy, you get about a quaint, you get something like that right up in a pitch in the Palm, your hand, it's delicious. And it's enough. Yeah. Yeah. Well, it started hitting. We can't turn it off now,

Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position (00:36:01):

You know, and we're so conditioned, at least, um, in my environment growing up and I'm not blaming people for it. I'm just saying, this is just the way it is. It's that? So, uh, you had a bad day today. Well, let's go out and get something to eat. That'll make you feel better. Or it's like, um, Oh my gosh, something went great today. We'll, let's go eat and celebrate. You know, it's like, it's like trying to deprogram a little bit from everything revolves around that food. It should revolve around, you know, our conversation in our relationships. And we can figure out a way to be more healthy and still do that too, because I'm, you know, and I, again, I'm saying I'm guilty of that. I feel like, Oh, well, if I can't go out and have the fried appetizers and the big old, whatever the meal is, and maybe have a couple drinks, well, then I'm just not going to have fun. And that's, that's not true at all. Not true at all.

Paul (00:36:54):

Well, and I've found that I'm an automatic either. If I've got it, I've ordered it and I'm, well, it was just really going to taste good, but I'll get engaged in the conversation with someone and I'm still eating. Right. They haven't stopped. And suddenly I realized I've had the entire dinner. I didn't taste any of it. It's just gone. And so, so you're absolutely right. Why would we go out? We should be going out, not, not to dinner, even though that's our socialization. Yeah. We're going out for the company. We went out for the, the vet entertainment, whatever it may be. So, yeah, no. And let me get the last one, because it, it, obviously the exercise is huge and everybody has to be dedicated to exercise. Like I tell people once again, these are, and by the way, I'm a strong believer in developing habits because when the habit you stop having to make the choice to were terrible, given the choice between the pie and the salad, I take the pot.

Paul (00:37:55):

However, if the pie is not even there, I don't do anything but the sell. So I removed the term age. Right. And we do that through the development of habits and good habits. Exactly. Remove temptation. We don't think about it. I am. I, again, once I get to the exercise part, uh, at five o'clock and then the alarm goes off, my exercise goals are, are at the side of the bed. I get dressed and I'm out the door. If I were to stop and turn on the computer or look at my wall, I never make it to the gym. Right. And so I refuse to do that. I've developed a head and I'm fine with it. I go, I do my, and come back. I get my coffee. That's my reward. By the way, I believe in rewards. I get my Starbucks. And then I actually looked at my phone.

Paul (00:38:42):

I refused to look at it until what, because then I'm ready to start the day. But we've got to develop that. And exercise is one of those things, absolutely critical. A hybrid form. You have, your body has a body needs to move. That's built into us, right? I mean, the whole concept of who we are is so connected to the physicality of who we are. And if we forget that we can get that. I don't know how many thousands of years we still are as that, that, that prehistoric guy coming out of the cave, getting ready to go hunting veteran. It's all about being physical and you can't ignore or avoid that, or you pay the price. And the issue is more to pay the price. And again, I go back and I connected to being the team leader. If you want to be a leader of a hyperchloremic team, you are the model.

Paul (00:39:37):

Therefore you have to perform at that level also. So that's your obligation. You tell me, you want to prepare your observation. If you're doing, you have to exercise. I also believe that even though exercise at the beginning of the day, the end of the day, whatever you want to do, the concentrated exercise is important equally as important is what are you moving? Are you moving during the day? Because again, we are wearing down as the day goes on. Are you getting up after every 90 minutes? Because that's what the research shows you cannot focus well, more than 90 minutes, get up and do a physical activity. What do I recommend walking? Yep. Go outside. Outside. Well, we had been getting the vitamin D being outside is refreshing to your body. The air smells good, right? It's not the air conditioning. It is fresh air, but as best as it can be, and you do the wall 15 minutes all the way. If you want to take a call while you're on that, because I got some guys who just can't build it that way, take the call. Just don't stop moving.

Terry - Feeding Fatty (00:40:44):

It's especially important. Now that everybody's working from home and they're just sitting in their chairs, fixed to their desk and do it. Yes. Yes.

Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position (00:40:55):

Well, and I will say that I, when I started wearing my step counter watch, and it's embarrassing to actually admit this, but in our house, when I would stay in and work all day, I could end my day with less than 600 steps. I mean, it's just, yeah. I mean, it's ridiculous. And so we really have to fight, but that is something that we've been doing, uh, some days easier than others, but try to get out and go for that walk in the morning, just to 10, 15, 20 minutes, nothing hard. Just taking the dogs out. It gives us a good time to, to have some conversation about day and how we're going to start it, what we're going to, who's doing what, when and where. And, uh, you know, I told her, I guess it was yesterday morning when we came in, I just felt so fresh and vibrant and ready to jump in and tackle things. It's just amazing how that makes me feel.

Paul (00:41:50):

And that's how it makes everybody feel if they do it. And I, as I am today, assuming that it's not a blizzard out, there's a woods close to us and my wife and I go, and we do a 45 minute walk through the woods specifically through the woods, because I'm a believer in what they call forest washing. Well, if you've thought about it in that, but it's a Japanese thing. And they have the research shows that when you walk through a forest, it has a different impact on you than if you're just walking. And that's about the trees. There's this whole thing of interconnectivity with trees and how, if there was a forest, if it is an environment that's being created and the reality is walking through there, it actually is like a wash. Your can wash. You go over, you will wave. Now. I am a big believer in stuff that I know works. And I know the walking through there not only refreshes me, but it actually makes me more creative.

Paul (00:42:53):

When I walked out of that forest. After 45 minutes, I'm usually I've got two or three things that suddenly are apparent to me. I, you know, I knew a point to the day, every day, it goes out to my subscribers and I'll come out of there with three or four points. It just something that's working in my head that suddenly is available through this process. And people were like, that doesn't work yet. You've got to go and really do. You've got to commit to it and, and commit to it a couple of weeks. And before you you'll notice, when you stop, that's not good.

Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position (00:43:27):

That's an interesting concept because we live in a very wooded area and I'm the same way. You know, it scares her when I go walking by myself, because when I go out, I'll come back. I'm like, Oh my gosh, I got like five great ideas. Get your pencil and paper out. And let's talk about this stuff. And she's like, yeah,

Paul (00:43:45):

But I truly believe that that, that is a part of this process that we don't understand the Japanese do. And like I said, it's called horse washing. I recommend that. And people like that, no, I'm not going to do that. Okay. Then just get out and walk in the center. I don't care where you're walking close to the trees. That's true. Look at the trees. But the reality is that that during the day we need to reenergize and you don't want to take, no, everybody does a coffee, but okay. You're artificially stimulant. So by the way, I, it Starbucks fanatic. I've got it in my Bible. I won't stop. If I'm not doing five of them a day, it's not a good day. That's crazy. And yet I can show you the health benefits of coffee got this. My wife would say, yeah, let's stop.

Paul (00:44:39):

It's so important that you're overdoing it, but don't just go to the coffee machine because what's going to happen is you're going to engage somebody. It's not going to be at 12, go outside, take your cup of coffee with you. Walk, get some exercise, come back in. You'll feel better. You'll be more alert. And by the way, I love the concept of the afternoon. Now it's just not realistic. You know, the whole concept of 20 minute nap. If three o'clock in the afternoon, it makes absolute sense because it, it can't be any longer than 20 minutes. You're going to run to sleep. So the reality is drink a cup of coffee, take your 20 minute nap. And how do you wake yourself up while we've got own? It's got an alarm on it. I mean, I'm kidding me and wake you up and you get up and move a revitalize, but we're looking for that push for the end of the day, right? Because that's, again, if we're not doing these things, we start to make that decision. And nobody is going to say, if your boss walks in and says, I need an answer on this, are you going to say, well, wait till I get a good night's sleep.

Paul (00:45:45):

They're like, what are you talking about? That's true. So, so yeah, those are the things. And again, I wish I could tell you there's something revolutionary, but if it was, I would have written a book and retire. No, these are common sense approaches that I don't believe most coaches are willing to address the clients because they think that's too personal. Yeah. It is absolutely connected to performance. And I bill myself as a no BS workplace book performance call, I'm going to talk to you about your performance promise. I'm going to start at that basic level, not how you're interacting with anybody else, how you're interacting with yourself, or are you taking care of yourself? I don't believe you can take care of others if you don't take care of yourself. Right. That's right. That's been an underlying theme lately for all of our speakers. So there's

Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position (00:46:41):

The other thing I wanted to tie into this rack quickly is just, uh, you know, you said earlier, if we make these habits, they're not decisions anymore, but I think we can go a little bit deeper into that for just a second, that the amount of decisions that come at us every day, we have to develop these routines and habits. And, uh, your old friend from Chicago, the ex president Obama he's famously for having, um, and you can tell it better, but I think they're all gray suits and the same ties and everything. So he just says, look, I got hundreds of decisions I have to make every day. You know, when he was president, the last thing I need to do is decide, is this the right color tie to go with this shirt to go with this coat, with these shoes and these socks. Yeah.

Paul (00:47:30):

And you're actually growing it. It's called this decision fatigue. Yeah. And you're right. Let, let's eliminate the, the necessity of making the decision. Right. And by the way, we, we, if, if we keep having too many temptations, we inevitably make the bed. Right. Right. And by the way, that's also beads in the delegation of the issue. Because when I started listening to the decision, we're making one, like, seriously, you're being paid. How much to make that decision. Right. That's that's not yours. So anyway, but you're absolutely correct. And so eliminate the decision-making process, reduce it, take it away. And by the way, I I'm, uh, I'm, I'm really huge about talking to my clients about big rocks, which are the big rocks that you are, you are required to move. Because if you're telling me that you're not spending your time and energy on the big rocks, 80% of the day, you've got a problem.

Paul (00:48:32):

You can't move the big rock, otherwise getting rid of the locks. And everybody's like, well, how do you make that decision? I may actually come up with a big rock, a filter. And that everybody has to, when you, when you say to me, I'm going to take one, a task, a new task is like, let's go through the big lock filter. Well, wait a minute that doesn't, that's not a big rock. It's not attached to a big rock. It's not anything that has to do with a big rock. Maybe change locks, because I'm all right with you telling me, this is now a big rock, but by the way, that's not what you're telling me there. I had a guy across of a company that occupied his time looking at t-shirts that were going to be handed out. Oh my goodness. I don't have any problem with you looking at two or three t-shirts and picking the one you like, that should be like that.

Paul (00:49:22):

Oh my God. He was involved in the manufacturing similar from China. Oh my gosh. But, but by the, well, see, he liked that he liked doing that. That was the simple, but I said, so let him, and I also believe time audits are required from time management. Therefore, every one of my clients has to do a monthly time on it. At the end of that day, then we do 24 hours. We then take a look at how you're spending your time. And that's where I get to say, that's not how you should be spending your time. Yeah, no, like when you don't understand the, I absolutely. Obviously you don't know how to say no. So let's talk about that, right? Because we can't say no, you can't read a team can't we, it, uh, so, so let me get one more thing that I missed last time off people, don't take their vacation basically crazy.

Paul (00:50:18):

You've got five weeks of vacation. You worked your butt off all year, and you're not going to take your vacation because people won't think you're interested in work that you've given enough of yourself to the job, but you shouldn't take your vacation. Americans leave 30% of their vacation hours unused, and they don't even get paid for it. In most instances, you really, to revitalize by getting away from the work environment, going someplace, I don't care where it is go someplace where it's different lecture. So be relaxed. My contention is you need a week before you relax that decompression does not take place overnight. The concept of getting to wherever you're going is usually worse than, Oh my God, did we pack the

Paul (00:51:21):

All home along? Wait a minute. One of the kids when the kids have done. So, so Ms. Russell getting there does not mean, you know, everybody says why I walk or who you're not, you're not all working to actually got where you're going to go. And then you can start. Yeah. And the deal is that's the time when your brain starts to work on interesting. It's not been one day, not the usual, by the way, if you're doing your emails and your, whatever, I have a client and I test one vacation and I send them an email. If they answer, um, they get an email back. What the, uh, are you answering this email? Well, I thought it was, God stopped baking to do that thing. You're on vacation and it required walk your life. You're doing that. Then you're not doing what a vacation school.

Paul (00:52:22):

Once again, revitalize reenergize, and hopefully give you a different perspective. What's interesting about country chattering was going to a different culture, not being in the American resort, but actually going out into the, what the baby is. Habitat is extraordinary to me about opening your mind. Don't [inaudible] we don't know American though. We don't like that. We don't like anything. Good. I mean, if it's not a handbook, but we know after you've been in Japan and had sushi like this in the bounds around, Oh God, a whole night, otherwise we need to go farther into the concept. Now that is so, so all of this is about making you better. So when you come back from the vacation, you absolutely are ready to be a better leader. Maybe more open to an idea, by the way, just a great book out by Adam Grant said that I can remember who babe it's think again. Uh, and I've recommended that to everyone in my coaching program, because he talks about the need to be thinking and rethinking how we do what we do. Yeah.

Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position (00:53:37):

There's a lot of research out there. It was a first pointed out with children, you know, that we have them. So over-scheduled that they don't have the opportunities like I did that. You know, you walked out of the house on a summer day and you found the rock and a stick and you figured out something to do with that all day, we were a little more creative and I think it translates into our adult life. If we are so bogged down in all of the, you know, the daily stuff, how can you possibly be creative? And you know, me and Terry - Feeding Fatty have this conversation a lot that, you know, sometimes during the week we get bogged down, just, um, you know, producing things and get on them out the door that we really don't have the time to think about innovation and new and different things. So I, I can say from a personal experience, you've got to do that. You've got to take a few, take some time during the day, take some time during the week, make sure you get those vacations in because you will think a lot more clear and be much more creative for sure.

Paul (00:54:38):

Well, I believe that one of the traits of a good leader is being curious and you can't give cure lists, your stays look at the same thing. The same thing every day, your mind gets, gets that structured. You know, that's what we're looking at when the work is that work is all about being structured. And once we get in there, I mean, my father worked at general motors as a electrician and he hated being in the plant, but he was in Southern Indiana and was the best beans album in 200 miles. And so he did it, but they're there and they told him, Oh 45, when you, once you had leave your mind at the time, I don't want you thinking, we're going to tell you what to do exactly, do it. But I don't want you thinking about this doubt. I don't want you to about making the good, want to hear any of your ideas.

Paul (00:55:32):

And we like to think, because I love the fact that, that one of the arguments about coming back the office is how everybody's going to get together and ideate. First, I even hate the word we can all put together and ideate, right? And from there, we're going to have this innovative creative surge. Well, like it, I think it, you know, I'm not sure where this is supposed to happen, maybe in silicone Valley, but I'm not so sure about that. Either ideas don't go from the bottom up. They're forced on us from the top down. And so thinking that everybody comes together and has a creative explosion does not happen. In fact what the Mimikyu Nicholson, but he goes to their desk wherever it is. And then we're locked in on. Right. And so, but back to this time on weekend time, absolutely decompress. Yeah. Well that's when you should, that's when you should be more physically active, don't go out and kill yourself playing football, but we'll take that extra walk. How about that? Yeah. Yeah. I love people with dogs. A dog will make your, get up, go outside, right. They come to you with the waist and I'm like, dude, really?

Paul (00:56:49):

And I think that that's why we have to be forced to do this.

Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position (00:56:54):

Yeah. If we are, if we sleep past about six 30 in the morning, we got two of them that are sitting there staring nose to nose with

Paul (00:57:12):

[inaudible]. But those are the things that we need. We need to force ourselves up because how we are living our lives is not natural right now. There is nothing natural about how we live our lives, right? And therefore we are in conflict with who we are naturally in rehab to somehow resolve that conflict. So that we're, we are absolutely able to live a better life because that requires a lot of work requires a lot of attention, but it absolutely can be done. We know. And again, I know I'm beating the same drum. We know what to do, right. Why aren't we doing it? Well, it's hard work. Oh my God. Is that the worst things going, excuse me, worse than that is I don't have enough time. Like seriously, don't even start with that. That's not the problem. It's what you're doing with your time. That's a problem. So, so, you know, everybody's got the same 24 hour buddy. I'm sorry, but if you can't get your job, but we need to look at you back. Yeah. So anyway, but, but yeah, so, so we need that. We need to align and we need to live our lives according to not only our mental reeds, but also our physical needs. And we often wet our physical lead acts, second place realizing that the negative impact is going to have on our mental and our spiritual. Now

Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position (00:58:36):

You are exactly right. So true. Yeah. I'm sorry. I got to go do my time audit now.

Paul (00:58:45):

Well, by the way, it's a 24 hour audit. Nobody gets, everybody's like, well, I'll just do it through my work. No, I don't even start with me. I want to know what you're doing for 24 hours, because you're going to tell me how much you're sleeping and how much of your time at home is spent working I'll guarantee. It's a couple of hours a night. Well, yeah, but you know, I had dinner with the kids and then I put them in the bed. And so what was I supposed to do? I don't know. But if you're telling me that the best thing in your life at eight o'clock at night is to read company emails, kill yourself now serious. Like, no it won't. Because all they're doing is killing yourself slowly. Get it over with just saying life is not worth living after seven o'clock. I got to shoot itself.

Paul (00:59:33):

There's Perry, Mason Perry. Mason is waiting 48 hours. Well, no. So if you're going to do a Taiwan to do it for the entire 24 hours in a half hour chunks, and you got a, I'll send it to you. And it's also an energy I, time is cool. Your energy level. When you're doing something is necessary, you've got to look at it and go, here's a score. I have low energy, by the way, the task that I'm doing during this period of time, it doesn't let me have more energy. I've got to be consequent. Ah, now we get to talk about what you have to do for that period. Immediately work that your energy gets backed up everybody. And by the way, I w I get so many good pushbacks are notorious, right?

Paul (01:00:27):

I'm sorry. You were telling me every day is different from what you do for a living. Because, because I, I would love that. I don't care who you are. If you're working in American offices every day is structured the same. You may be able to shove them around a little bit, but the duties don't change the past don't change. And you're stuck in that environment. So, no, I don't want to hear that. What I want to hear is that you're going to do this and become aware of what you choose to do would be aware of this is entirely up to you, but it gives us the conversation.

Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position (01:01:00):

No, that's, that's another great point is the self-awareness the minute we can become aware of how we feel at certain points or how things make us feel. Um, it, it changes, everything changes all of our dynamics

Paul (01:01:15):

And, you know, writing the deal is I look at people and I will, okay, unaware. Then we have aware, how are we going to get there? Well, there's ways three 60 reviews, a time audit, all sorts of objective information is needed to call somebody to say, I need, I need to change. So just me saying it to anybody, it doesn't really impress them. They're like, yeah, you don't want my life. Okay. Well, let, let me give me a glimpse. Give me the 24 hour or let's do a three 60 with your team to find out if you really are a fantastic communicator. I mean, then at the end of that, so we've got the unaware. Then we get the aware and then we get to the group. I love the best, the aware, but I don't care, right? Oh yeah. There is a group of leaders who will tell you flat out, I don't care.

Paul (01:02:08):

I'm not changing what I do. You know, my deal is the most difficult person to coach is someone who's successful. Right. They're afraid that if they change that, that they're going to be successful. Right. My argument is, you're not as good as you think you will. Yeah. Yeah. That's right. Oh yeah. Half a wife is random. You were fortunate that the random part been too, right. Seriously, your lawn was working 120 hours a week. And believing that that's sustainable. Come on, man. Don't be stupid. And by the way, after, after he bucked himself, he admitted that he was wrong. Uh, and, but you know what the model works for awhile is the employees are free to go home. Oh no. And he's sleeping in his office. I can't go home because he'll think I'm not engaged. Well, he's stupid. But nobody would tell him that he needed a cost. Do diminishing returns. At some point you may think you're making smart decisions. You're not making your bed. Nobody even knows what you're saying. Right.

Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position (01:03:14):

He's listening. Yeah, exactly. Well, Paul, we appreciate you taking time out of your day. I know we ran quite long, but it's just, uh, you know, it's a pleasure speaking with you and you have so many good insights. And, uh, we just want to try to soak it all up. Not only, you know, for our audience gets to benefit, but you know, me and Terry - Feeding Fatty, I've taken a lot of, I've got a whole two pages full of notes written down here. So, uh, but before we go, we always ask what is a tool that you use in your daily life that, uh, really adds value tool habit?

Paul (01:03:51):

Um, I may, uh, in the morning after when I get my Starbucks, I'm walking back to, that's a block and a half away. I do my gratitudes because I believe that positivity is too. And you are in control of positivity. If you want to think negative thoughts, you're going to have negative instead of positive. I need to reset realign my unwind before the day starts. And on the way home, I'm driving to the gym, I pray. And I say, well, you know, that's not you should. I communicate with my God in my way. And you know what so far, he has not hit me with a light. I don't care. Who's given me some hard lessons. By the way, my conversation with him is always, Hey, I've given you everything you need to succeed and you don't. Well, let's talk about that. He's got to buy cold gentlemen to see him walking, but I didn't talk to him.

Paul (01:04:55):

Uh, but, but the reality is coming home from Starbucks. I spend that walk doing my gratitudes. My gratitudes are always about what I have to be thankful for in my life, because often we start, we get how, how life is good for us. I mean, I, and you had said that conversation about him, very endemic is not the people. I am so grateful for that. So I do my, my gratitudes. I know my, I do my family and friends and I thank God through the ability that I have to earn a living, doing something that I care about. And that's that to me is the ultimate characteristic of a coach. You've got to care.

Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position (01:05:44):

Yeah. And I, I really enjoy, uh, enjoy your passion. That's why it's such a pleasure speaking with you because your passion for all of this really does come out. And I know you'd make, uh, you know, people in our audience, a great coach. So, you know, we want you to reach out to Paul, give him a go, Paul, tell people, how can they reach out and get ahold of you.

Paul (01:06:03):

I am such a simple guy. It's called paulglovercoaching.com. That's how you get you just get the dot-com [inaudible] well also on LinkedIn or we're coaching. Uh, you know, I don't do Twitter. I don't, I think that's where maniacs go to scream. Don't do that. Uh, but, but, uh, that, that's where you can finally, I've got a YouTube channel, home, global coaching that YouTube. So that's how people can get in touch with me. Or I am very passionate about what I do, but also I tell people believe the no BS Mark, because every once in a while I get someone who says, uh, I'm not committed at which time the no BS quits. Yeah. So, yeah, you've got a want, as in every relationship you have to want the relationship

Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position (01:07:01):

And you generally deal if I remember correctly with teams and, uh, mainly like in, in manufacturing and distribution and usually, uh, uh, I guess usually the manager may be the CEO. Somebody hires you at the top to help work with the team, uh, moving down that ladder.

Paul (01:07:20):

Yeah, absolutely. Yeah. And not that I won't work with other people, but I find that I'm most effective in distribution and manufacturing, just because there's little, there's less BS. There's really none but less. And second it's a individual or team coaching. I really enjoyed team coaching. It's one of those dynamics that, uh, that matters. Uh, but it's all about improvement, so, yep.

Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position (01:07:44):

Well, y'all reach out to Paul and I know he can help you out Paul again. Thank you so very much. That's going to do it for another episode of feeding fatty. I'm Roy - Feeding Fatty - Selfcare is a Must In Order To Excel In a Leadership Position I'm, Terry - Feeding Fatty Paul. You can find us, of course, at www.feedingfatty.com. We're also on all the major social media platforms. A copy of this video of this interview will go up on YouTube when it is published as well. We're on all the major podcast platforms, a tune Stitcher, Google Spotify for not a one that you use, please reach out. We'd love to get it, get it added for you to make it easy. So until next time, take care of yourself and take care of each other.

www.paulglovercoaching.com

www.feedingfatty.com

Functional Medicine Health Coach Sets Out to Inspire Women Over 40 with Elizabeth Di Cristofano

Are you suffering from burnout? Are the long hours getting to be too much for you? Getting sick more often. It can happen to anyone and it can have a devastating toll on your health. We have to take care of our bodies to perform at the highest levels. Eating right, plenty of sleep, plenty of water, breathing properly, and of course exercise.

About Elizabeth

As a Functional Medicine Certified Health Coach, Elizabeth sets out to inspire women, specifically women over 40, to take back their life and vitality by getting to the root cause of their overall health. Health and wellness has been in Elizabeth's world for the last decade and has evolved as soon as she turned 40. Elizabeth's career was mainly in the apparel corporate world, working for companies including a New York designer brand and a Fortune 500 company. A career that was not sustainable and in the midst of her starting her own health journey she experienced burnout. Taking on a mind/body approach, Elizabeth started incorporating optimal nutrition, meditation, journaling, daily workouts and movement and practicing setting boundaries all in which helps her thrive in everyday life. But that was not always the case in her life. She battled an eating disorder when she was 15 which showed back up again recently and is just now in recovery. Elizabeth started building her own business in her forties and offers her services as a Health Coach to help high achieving and high performing entrepreneur female 40-60 years old who needs to operate at peak state in order to meet the high demands of corporate, family and social life - an area in which she is really familiar with. She is a host of an alternative health and wellness podcast called The Root Of Our Health, which ties in with her mission of changing behaviors by empowering entrepreneurial women in their 40's and beyond to know their self worth! Even her message at the end of every podcast episode is "You are worth it" Her motto she lives by is love, laughter and to live la dolce vita!

www.elizabethdicristofano.com

The Root of Our Health Podcast

www.feedingfatty.com

Full Transcript Below

Terry - Feeding Fatty (00:03):

Okay.

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (00:03):

Hello and welcome to another episode of feeding fatty. This is Roy. So we are a, the podcast that we are chronically in my journey through getting healthy. Terry is my support mechanism, of course, but you know, the challenges that we go through eating better, making sure that we are eating right, not cutting out, uh, some of our nutrients and things that we need, but also getting in that exercise zone and, uh, really sticking to it. It's been one of our issues as you know, we do good for a while and then fall off the track. But we also like to bring, uh, professionals to the show to talk about different issues that sometimes we don't know what we don't know, but sometimes we also may need a helping hand. And so today is no different. We have an awesome guest and Terry I'll let you introduce Elizabeth.

Terry - Feeding Fatty (00:49):

Yes. Thank you. As a functional medicine certified health coach, Elizabeth DeCristofano sets out to inspire women, especially women over 40 to take back their life and vitality by getting to the root cause of their overall health. Health and wellness has been an Elizabeth's world for the last decade and has evolved as soon as she turned 40 Elisabeth's career was mainly in the apparel world, working for companies, including a New York designer brand and a fortune 500 company, a career that was not sustainable and had that bit in the midst of her starting her own health journey. She experienced burnout taking on a mind body approach. Elizabeth started incorporating optimal nutrition, meditation, journaling, daily workouts, and movement and practicing setting boundaries. All of which helps her thrive in everyday life. Elizabeth, thank you so much for coming on the show. There's so much to cover here, um, but we really appreciate you coming on and talking about your story and, um, your journey to help women over 40.

Elizabeth (01:59):

Thank you for having me on this is going to be great. I'm excited. So,

Terry - Feeding Fatty (02:03):

So you were in the corporate world and, um, did you have a specific health issue or many health issues? W how did, how did that steer you toward being an S uh, functional medicine, health coach?

Elizabeth (02:19):

Yes. Um, so the burnout actually took place, I want to say about five or six years ago. And that was when I was in the corporate 500, um, company. And it was at the same time, I was actually starting my own health journey, meaning, um, I was understanding more of the, you know, nutrition, like whole foods. Uh, I did actually the whole 30 starting that out, uh, took on, you know, uh, workouts or a workout regimen that actually worked for me. So when I started that journey and started seeing some great results, I got a promotion and that promotion to longer hours. Um, and it was only because I worked with overseas. So you had to be on very early and you had to be on at night when they are up. So it was literally probably, you know, like 18 hour days and, you know, it just all in one.

Elizabeth (03:19):

And then obviously, um, the work itself kind of got to me and I, um, I experienced, so what it was was just never ending, trying to climb, trying to, you know, like get my head above the water. Yeah, exactly. Getting nowhere. And I was crying a lot. I was sick. I was, I wasn't working out anymore. I wasn't eating. Right. And, um, I decided after, I think it was a year, um, in that promotion, I decided to walk away. Um, and I decided to kind of take some time off and it was then, um, you know, it was, I, it was actually, you know, going through that kind of taking the time off I knew, and I got into meditation, I think at that point. So doing that mind body after the fact, um, really helped because, you know, I, I'm still in that corporate world now.

Elizabeth (04:21):

I'm still I'm back into it. Um, and, but I understanding how to manage that stress a little bit. So only recently, um, I say that with a caveat and it was two years ago, so it was 41. Um, I, you know, my job right now is not that stressful, but I put a lot of stress on myself trying to be trying to achieve. Right. Right. So I'm like 40, I'm like, alright, I need to do something I'm going to do, you know, kind of be that achieving person. So I'm a high achiever. And when that was happening, I guess I just didn't understand how to manage that stress at the time. So I was, you know, I was getting very irritable. I was bloated. I was, um, fatigued in the afternoon. So the fatigueness really set in and I was coffee, like drinking coffee, like the two or three cups.

Elizabeth (05:24):

And that was, I was trying to like stay awake and, um, the sleep I think was okay, but I think it was more or less like, you know, always trying to be on always trying to do stuff. And I thought to myself, I can't have paramedic pause right now. This is, I'm not, I mean, I could, but I don't think I do and get just before the appointment. So when I went through that and he talked to me, like I was a person and like the language and everything, it just felt right. And so then we did some tests. It, it showed that I had a lot of toxicity. My B my B uh, vitamin BS were low. Uh, at the time I thought doing the cart, um, the carnivore diet was the thing. So I'm like, okay, let me do the carnivore diet to see if this helps prior to that.

Elizabeth (06:17):

And no, I'm actually predisposed to, um, uh, cardiovascular disease. So, uh, you know, cholesterol, my LDL was high. And, uh, it was just, you know, all of that, seeing all of that just like spoke to me. And it was like a ha moment. So he put me on a regimen and I went through, um, you know, like, I think it was a month of detox and it, it worked. So, you know, I changed my diet. I thought it was supposed to be all keto, low carb can't do well on carbs. Well, this was a detox. So I did, I was able to, you know, have carbs on it and just the digestion, it was like, I wasn't digesting food. So I had digestion problems and all of that went away. So I was like, ah, ha there's something to this. And, um, then fast forward, a little bit to about a year ago, I, uh, was, uh, you know, kind of bringing in for my job.

Elizabeth (07:20):

I was kind of like the wellness coach there, there, the wellness coordinator should say, so I was bringing in kind of, um, you know, teachers or lunch and learn, you know, people to come in from lunch and learns and everything like that. So I was talking to somebody and they said, well, you'd be a great teacher, or you'd be a great health coach. And I'm like, ah, ha. So I decided to embark on that journey of going into functional medicine, health coaching, and just recently graduated, uh, about a month ago. So I am here on this journey trying to help others, uh, just, you know, kind of avoid what I had to go through. Wow.

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (08:01):

Yeah. And that it's, I think as a coach, it's a benefit to the, um, to the people you're helping because you've actually been through that. And so you have that experience. So that, that always speaks to me. But the, um, also the, you know, well, we always say we're not doctors and you need to check with your healthcare professionals and we kind of go through all of that. You know, one thing that we have noticed is that it seems that in the traditional medicine, it's basically a, Oh, you got a problem. I've got a pill for you and not really well, you know, and I think the other thing that you said that was poignant was that you talked to your functional medicine doctor for over an hour. Uh, my, uh, experience traditional medicine that that's you, if you're lucky, if you went in 10 times, if you would get to talk to them for an hour in aggregate. So, you know, really taking that time to sit down and understand what is going on to try to address that, you know, that underlying issue.

Elizabeth (09:03):

Right. And that's the, that's the key to that root cause root cause.

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (09:08):

And we've talked a lot too. We, uh, we actually, uh, did a taping with the guests yesterday and we've had, uh, uh, Dr. Mike, one of our very first guests that came on the show. They, uh, they talk about, you know, food as medicine. And so I think that we, we kind of have to take that approach, especially the older we get that, you know, we need to eat things that are going to be good for us functionally. And, um, you know, sometimes these, uh, we've talked, we talked a lot about this too, is that we, you know, we got us a, um, uh, an app, so we could put food in because you would be surprised when you start cutting this out or this. And even when we thought we were eating good, there were so many micro nutrients that we were missing out on. It is amazing. And especially when you get older, like me, you know, those things will start affecting you more by not having those, you know, your eyes, your ears, digestion, brain health. That's another one that we've talked about as well.

Terry - Feeding Fatty (10:11):

Well, I want to point out that he said, he's that, he's the one getting older, not us

Elizabeth (10:16):

[inaudible].

Terry - Feeding Fatty (10:25):

Yeah. So, um, so stress and burnout for women all over the board, as far as age it happens. And, and we just get so caught up in everything that, uh, you know, our health, you don't realize what it's doing to your health, as far as just everything that's going on in your life, the kids, the, um, work that just trying to say yes to everything we don't say no, you know, we just kind of keep going,

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (10:58):

Well, I'll put a plug in for you ladies that, uh, you know, cause I

Elizabeth (11:05):

Know I just, you

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (11:06):

Know, I used to, um, uh, we used to work a lot in the senior living industry, more on the business side than, than the care side. But what, what we always found was that the, um, usually the daughter-in-law was the one tasked with taking care of, you know, the husband's parents. And so I, I guess I will just say is that it seems that, you know, you have a career, you have the kids, you may actually have parents. If you're in that sandwich generation, there's just a lot going on. And you know, I'm very thankful, uh, for Terry every day, because it's just, you know, our kids are older and gone, but she holds us together by getting everything done. And I know it's a lot of stress for her.

Elizabeth (11:47):

Yeah. And I, and I will say, yes, you know, kudos to not only, you know, it is because we take it on, you know, it is because I think that's what we we're caretakers. Right? No we're caretaker. And so when the generations now are not only caretakers, but now we're entrepreneurs. So now we're taking on the role of, you know, again being high, achieving being the, be the role model of, of, you know, I guess, you know, bringing home the bacon. Right. But, um, it's not just that though. I think being everything I think we, we take that badge of honor to be that wonderful. Yeah. Now I will say a caveat to that though. Things are shifting a little, I've noticed that husbands are starting to take the role of the, you know, the, um, at home dad, you know, uh, it's not, it's not widely, you know, there yet, you know, there's not a lot of men who do take that role, but, um, and I, you know, honestly I have my husband help in with whatever I need help as well. Yeah. Like roles have shifted since I took on taken on this health coaching and this podcast. Yeah. Um, I don't claim that much anymore. So I said, can you help me clean? You know, whereas a NASA thing you have to delegate. Yeah. No, we have to be able to understand that it's okay to say no, because we can't do it.

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (13:28):

Yeah. It's not a sign of weakness. And I think that we, you know, men and women alike, we get into that, that are the other thing is the guilt. And we feel like it's selfishness, but you know, it's something I've been working on for a long time because I've read that, you know, as long as it's not hurting other people, it is not selfish for us to take care of us. And I was going to say that kind of gets back to, even if you want to be somebody that takes on everything, if you don't take care of yourself, you're going to end up not being able to take care of anybody. And so, you know, we kind of have to take that approach that we've gotta be healthy and happy in order to be able to take care of somebody else.

Elizabeth (14:10):

Right. And it's like the it's like that. And I think I hear it a lot. It's like that airplane level right now. So you put the mask on yourself before you put the mask on, you know, the loved ones. Yeah. There's a reason for that because you know, you're no good if you're, you know, burnt out or if you're laid up or, you know, or if you're sick, you're no good to other people right. Or debt, but you know, it, it, it happened stress is actually kill people. Right. You know, so, yeah.

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (14:41):

So what are some things that you do to, you know, when you, I think, cause another thing, you know, these, a lot of this stuff ties together. You have to be very self-aware to find yourself getting into that spot. And, uh, you know, we were kind of joking about, uh, we had some equipment failure a couple nights ago and you know, I, I could feel myself getting, you know, anxious and excited about trying to solve it and the problems that he caused. And I just, you know, made the comment to Terry that, um, it's going to be rough for a few minutes here. Let me just work through this. But you know, when you, you have to be self-aware to realize that you're getting to that spot so you can do, you know, help yourself. So what are some things that you recommend that we can do, you know, when we feel that stress building?

Elizabeth (15:26):

Sure. Um, I first want to say stress is not all bad. So we got to get that out of our head. So with stress and then there's chronic stress. So the good stress obviously is, you know, you're preparing for a speech or, you know, you're giving a talk or, you know, something, you know, stressful that's happening. That's like an acute stress, right? So that stress you want because it kind of gets your adrenaline going and it gets you excited. But that chronic stress is when it's kind of the overwhelm, it's the, you know, I'm not getting out of anything and it's just, you know, keep piling on, keep piling on. Yeah. The first thing that you have to do, and I agree with you, right, is that you have to be mindful of that stress of it coming on, because if you're not mindful, it takes control over you.

Elizabeth (16:19):

Now, the first thing you have to do once you're mindful of that is breathe. I mean, that's, it, it sounds so simple, but just imagine just, you know, when you're stressed out, when you were stressed out on Wednesday, where was your heart or would your breathing shallow or even going to pop? Exactly. So that's what happened is that you stop, your breathing gets shallow because your heart rates going and you're just not. So when you don't breathe, you don't get enough oxygen. Should you change your mind to think clearly? So your amygdala is that fight or flight, you know, going on. And so the first thing you need to do is breathe. And what I'm talking about is not just like breathe that shallow, breathe, read your, you know, from the diet, from the stomach. So read through there and do that maybe four times and just that deep breathing. Yeah. And that'll come and get you back because you're in sympathetic nervous system. That's where you don't want to be. Um, so the parasympathetic is that calming state. So when you breathe that gets you back in there and then you're able to, Oh, okay. Think through what's going on. Um, so that's, you know, that's the first and foremost, the second thing is, um, you know, unless you guys want to talk, you know, you know, what's your take on that? No, I think it's, uh, it's interesting because,

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (17:50):

Um, I've done a little bit of yoga. I'm not a Yogi master quite yet, but you know, that's one thing I kind of learned through listening and watching is that we would be really surprised to understand all of our functions, that, that breathing can help and control and being mindful of the breathing too. But, um, I used to have a sign that hung over my desk that, you know, had things that I wanted to do that day, you know, like break a sweat, uh, drink my water, get my sleep. But I had breathed on there and people used to laugh and say, he got to tell yourself to breathe. And I'm like, yeah, I really do, because it's not only stress, but sometimes it's intensity. And where I learned this was, I used to do some martial arts and, um, the sensei guy would walk by and he'd be tapped me on the shoulder and say, it's okay, take a breath. And then we went to a, uh, painting paint, you know, where they have the instructor at the front of the class, 20 people out there. And we're all telling, you know, she's telling us what brush and what color and we're, you know, going through the emotions. And she walked by and told me the same thing she walked by and she said, it's perfectly okay to breathe while you do this. And so anyway, that kind of cued me into the fact that when I get intense about something, I quit breathing.

Terry - Feeding Fatty (19:10):

Yeah. I definitely quit breathing. You're you're pretty good about noticing though. I mean, you, you might have a couple of hours and, and, and then you're, then you realize, Hey, you just come back down to earth and, and I hold it all. I can't even get to the point to where I can notice it. I mean, Roy's like, look me in the eyes. It's okay. Breathe. And I'm like, it's crazy. Yeah. Yeah. Oh, go ahead.

Elizabeth (19:43):

Yeah, no, I was just going to say, so if you want, I can go into a little bit more of, um, you know, what to do to combat this. Is that okay? Awesome. Okay. So the second thing is, um, along with breathing is, um, take a time out, um, meditating, you know, it kind of goes hand in hand really, but not really. So meditating is really being in the present moment because a lot of times when you're stressed out, you're either thinking about the past, um, or you're thinking about the future, you're worrying about the future. So being in the present moment kind of again, calms you down. Yeah. So, and I'm not saying that you have to like, you know, do go get a pillow and say, you know, you can actually do all that. You can actually do it, you know, at your desk at your, you know, wherever you're at. And just kind of like, alright, I gotta be in the moment, you know, um, w you know, stare at something, look at something, look at, you know, uh, I don't know anything in your, in front of you, and if you're outside, that's even better, but, you know, it's, it's just mainly getting into that present mode.

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (20:55):

Yeah. And I think, uh, for me being in the moment too, it's, uh, sometimes okay. If you're, if, if you're working through a stressful situation, sometimes it's snowballed. So the longer you sat there, the more it builds, the more it builds. And so, you know, like the other night, what I was trying to do is just say, okay, I'm going to sit down and work on this for a minute, but then I'd be getting like, okay, let's take the dogs outside and walk around. It was night. So we couldn't go for a walk, but had it been in a, you know, on a day like today with some sunshine, if I would take a 15 minute walk, it seems to really clear my head and put me back to where I can start thinking clearly again, I love taking a walk that just really does. That is kind of my, uh, I guess that is my meditation where I can breathe and think about other things, look at the beautiful surroundings that, you know, and maybe even that kind of goes to, uh, gratitude. Maybe I can start practicing that little gratitude, like, you know what, look at all these beautiful things that we have, whatever this problem is, we'll solve it. It's going to pass just, you know, you just got to figure out the way through.

Elizabeth (22:03):

Yeah. That's beautiful. And that's exactly it like getting out and outside, in nature, out in vitamin D and that is meditation because you're literally appreciating what God has given us. Right. You're appreciating that though, the problems that you have rather tragic or not is small compared to, you know, what's out there. So it's kind of appreciation gratitude. Yes. All of that is, is key to managing it.

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (22:37):

Yeah. And that's what kinda makes you, Oh, I'm sorry. Yeah.

Terry - Feeding Fatty (22:40):

Oh, I was just going to say, yeah, you just kind of have to check yourself and if you can see that you are just one mind, you are not the focus of all, everything you are not really. I mean, you know, well, except for you, that's right. You know what I mean? I mean, just everything you are one piece. Yeah. You know,

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (23:07):

Also too, I think what makes me kind of feel silly and very selfish when you get away from it, as you like. Okay. Um, I'm kind of bent out of shape about this piece of equipment here, but there are people that are struggling with life and death and health issues, and there's so much more out there that I should be feeling lucky that this piece of equipment is my only real problem with that.

Terry - Feeding Fatty (23:31):

The things that are working and just be grateful, be gratitude right there. Just thinking more positively focusing on that.

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (23:40):

Yeah. And sorry, I'm going to interject one more thing because that's, you know, that's something that, uh, you, I had talked to, uh, my priest is an awesome guy. And so I had talked with father Darrell. This has been a while ago, but one thing he always told me is that, um, our mind is like a grinder. And so it's always grinding constantly 24 seven. And so, uh, but we have control over what it grinds. And so, um, trying to replace those negative thoughts with the gratitude and the positive, I feel like that's what kind of shortens up that cycle of stress and despair and kind of moves you back over into reality basically is that, you know what, this probably isn't as bad as you were making it out to be just a few minutes ago.

Elizabeth (24:27):

Yes. Yeah. That is key. Yes. Yeah, exactly. That,

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (24:32):

Because we typically, you know, we ended up being what I think we can end up making things go the way that we think it, as long as we're in that despair, and this is bad, it's unsolvable, or it's going to be hard, then it, it makes it more complicated to where maybe we turn something into that that really wasn't where if we can step away and say, you know, what, if I can't solve it, I can find somebody that can then all of a sudden we're on that positive path to actually trying to fix the problem. And you're delegating,

Elizabeth (25:03):

Delegated everything. Everything is, figureoutable the, a lady Marie Forleo, um, to wrote that book and it is true. Everything is figureoutable, you know, um, and yeah, it's, it's, it's the stories that we tell in our mind and their stories. They're, they're just made up stories and we're, again, the peanut app future that we don't even know what's going to happen. Right. So it is like, again, going back to that present moment, okay. How can I figure this out? You know, this is a problem that needs to be solved. Everything needs to be solved. So yeah, that is definitely, um,

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (25:40):

So let's touch on a minute, if you can. I don't mean to put you on the spot, but like stress eating. So, okay. Sometimes, you know, cause I have to admit that's one of my triggers. It'd be like, okay, I'm getting up from here and I'm gonna, you know, if I, if we had any, it'd be like eat some ice cream and chips or, you know, eat that feel good food and it, I guess it releases the happy endorphin. So you kind of get over your problem. But anyway, let's talk about that stress eating factor.

Elizabeth (26:07):

Yes. Yeah. Um, you know, full disclosure here. I, uh, you know, unfortunately I had to put down my cat last week, almost two weeks ago. Oh. So, and she's 15 years and four months old. So it was hard. It was hard. So, um, I know first and foremost, the whole emotion, emotional eating because that night I, you know, my husband and I were like, you gotta get, we gotta get something. So he got a pizza, I got some chocolate lava cake because I it's just that, you know, that feel good, the comfort food, the, you know, drowning, your feelings, your trauma, you know, the stress in the something. Um, so it happens. It definitely happens. And what, what you do at the moment is you understand, obviously that it's happening because again, we're going back to them blindfold like, Oh yes. You know, I knew what I was getting was not great for me, but it was okay because the next day I would be fine.

Elizabeth (27:17):

So what ends up happening though, with a lot of people is that chronic stress, they chronic eat, you know, it's, it's, it's that comfort. It's that fast? You know, I need chips. I need, you know, I can't do this now I need this, I need that. And it's, it's the salt, the sweet it's the sugary, you know, it's all that where we're just like grabbed our grab and not thinking, yes. So that's why I started out with you gotta be mindful. You have to be, you know, breathe. So this way you can understand what you are doing. Um, and then, you know, there are certain foods that are great for stress and yes, you know, I will say dark chocolate as well. Um, dark chocolate, you know, obviously you want to get a little bit higher, um, in the, you know, cocoa, which is 75% or more.

Elizabeth (28:10):

Um, so you don't have that sugar, but the sugars, the salt, all of that is actually does more damage than good because of what you're, what you're doing is, um, well, there's two things that's happening. First of all, when you're stressed out, you don't want to eat, right. So you're, you're in that fight or flight. So that blood, that the blood that usually goes to your digestion is that now going to your arms and legs, because it is saying for you, you want to flee, you want to fight or flight or fight or flight. And it's when you're in parasympathetic stage obviously are digesting well and everything else, right. But you're, you're holding onto your gut and you're holding onto their digestion and it's, and you don't even want to eat. Or you're just thinking of that, you know, fast food, your digestion that is not going to work properly.

Elizabeth (29:10):

So even if you don't think you're stressed out and you're not product stressed, but you've had that digestive issue, that's not good because you're not getting that essential nutrients, even when you're trying to eat that healthy food. Now why I bring the gut in and the digestion is for the 80% of your immune system relies in your gut. So that is why when you're a chronic stress, um, you get sick faster. And with this COVID, you want that immunity to be like a hundred percent and then stop. So you want to boost that, that is where that, that eating the digestion and all of that comes into play. So probiotics, prebiotics, um, you know, prebiotic food can be, um, flax seeds, pumpkin seeds, um, I think garlic, stuff like that. Um, you know, those are previous prebiotic foods that you want to introduce as well as probiotics. So you can kind of get that digestion going here. So yeah, it is, it is hard though. It's in the moment when you, when you just want something quick and fast and easy and sugary and, you know, fried whatever it is. But getting to the understanding that it's only a one time, and then tomorrow I'm going to be, you know, doing something better for myself. That's when that's, when you have that, you manage that stress.

Terry - Feeding Fatty (30:38):

Yeah. Yeah. W you know, some, sometimes we have trouble with that. It's like, if we go off track, as far as eating, if we go off track, you know, once or twice during a week, it's hard to get back into, you know, it's like, okay, well today's today. We finally get to today's today. Tomorrow's another day. And then the next day, the same thing, it's like, Oh, we can't get back on track. It's so hard to do that. Um, I guess, I guess it just boils down to what you were talking about earlier. It just, the breathing being able to be present and all encompassing without adding more stress. Um, and just being able to break out of that cycle.

Elizabeth (31:33):

Yeah. And you know, it doesn't have to be all at once. Like, you know, for example, if you chronically, you know, emotionally eat every meal, just maybe one meal to a nutritional meal or something that helps your, you know, just baby steps. It doesn't have to because when you do it, you know, and we tend to do things full force, right. When you, right. But that adds more stress onto you because you're thinking that, well, you know, either there's two things you're thinking, well, that didn't work. So I might as well just go back to what I was doing. Or it's like, it's too stressful that you're, you know, cheap, you know, either, you know, dieting or counting calories or all that you don't want to do that. You just want that one good nutrition, you know? And then how do you feel after that?

Elizabeth (32:29):

You got to ask yourself, how do you, how does that, how do I feel after this? Does it make me energized? Does it, does it make me, um, you know, think better? So how did that, because food is medicine, right? You said that before food is medicine. So whether it's poisoning you or it's helping you, that is, that is your choice. Right. So it's like, okay, well maybe let's just change out this breakfast to be a nutritional protein shake if I'm in a, you know, in a hurry. Yeah. Right. That's good. It starts your day off it. Right. And then, you know, maybe if you change your mind during lunch, you know, dinner meet, you have a nutritional breakfast.

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (33:12):

Yeah. Yeah. And that's, uh, I think you brought up a point about, uh, I will say I'm guilty is that we want to change too much. We want to change everything all at one time. And sometimes it can just be way too much for not only our mind, but for our body. We just can't, you know, because it's like, okay, well, we're going to cut all these calories down and we're going to go out and start exercising or, you know, running and doing crazy stuff like that. So now he's crazy now.

Elizabeth (33:43):

Bad. Exactly. Crazy. Yes. It's bad for your system.

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (33:47):

Yeah. Yeah. And I think it's interesting that you say, you know, when you put it that way about we're, you know, we're either poisoning our body or we're being healthy because I'm not sure if, um, when we talked last week, we had a conversation with somebody that was telling us that the incident of these cancers arising in younger people is outpacing that of the baby boomers. And so, yeah. And anyway, yeah, basically it's in the food, the consumption, the consumption habits and everything that, you know, our younger people and, you know, we're, we're as guilty because we're on the run. And, you know, we used to, that's been one nice thing about not being out and running around as much as we are not in the fast food lines, but it's always, you know, we're running behind, you got to go through here, it's getting late, we need something, do this, do that.

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (34:43):

And it just ends up making bad decisions. And so I will say that us being at home more, we have been more mindful of, you know, we're cooking just about every meal. I think, you know, we're probably lucky if we eat one meal out a week and we try to be mindful about that, but, um, it's just stopping to make those choices and make good choices. It takes time because, you know, when we do a full cook, it's a little bit more time in the kitchen, but you're right. When we eat a healthy meal, it's like, well, I'm not weighed down. I don't feel these feelings. You know, we were talking this morning about, uh, you know, sleeping good. That's another trigger of mine that we might can touch on for just a minute is, um, yeah. I tend to make very bad decisions when, uh, ha when I'm sleep deprived, I guess, you know, cause I feel like I need to eat more to boost my energy up instead of listening to my body and just saying at night, instead of at 10, o'clock thinking I need to get a snack so I can do one more thing.

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (35:44):

Just go to bed, go to bed and wake up and do it tomorrow. Say that tonight,

Elizabeth (35:51):

There you go. That's your accountability partner. Right?

Terry - Feeding Fatty (35:56):

He he'll continue to say, yeah, Terry so great. She's mum. She's, she's my, my, uh, sidekick and helped me on my journey. Yeah. I'm going to go to bed

Elizabeth (36:09):

Terry. Now, do you have that problem too? Or

Terry - Feeding Fatty (36:13):

I, I really like I'd look forward to going to bed, but I fight the sleep. I don't know if it's, because when you're conditioned as a baby, it's like, no, I don't want to go to sleep. I'm going to miss something, you know, it's but it's like, I like to go to bed and I like to have downtime, but I'm trying not to get caught up with my cell phone. I'm trying to read more. So it will make me naturally tired and, and, you know, detox from all the blue lights and all of that. So I can get to a restful state. So my sleep isn't always great sleep, but, um, you know, I like to get into bed.

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (36:58):

She knows when to call it quits. And I will say that that is her herself disciplined is she's like, I've had enough. Um, we need to go lay down. Okay. Let me, I'm thinking I've got five more things I think I can squeeze in. And I'm the worst. I know that I'm the worst about trying to do too much, but I was just sitting here thinking that it's, it's not stress. Mine happens to be because I enjoy what I do. And, um, so that can be a detriment just as bad as hating what you do, loving what you can do because, um, you know, it's always like, Oh, I just had this ideal or we can make this a little better. Let's try this. And so, uh,

Terry - Feeding Fatty (37:38):

You know, it's not your thing. No,

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (37:40):

But constantly thinking about, you know, how can we improve this? Or, or there's some analysis that I'm thinking about and here's a better way anyway. So

Elizabeth (37:51):

Yeah, no, I totally completely understand. Yeah, because I'm actually going through the same thing. So I worked full time. Um, like I said before, and so what I'm doing on the side is I'm doing either the podcast or, you know, trying to do something for health coaching, you know, stuff like that. So it's literally eating up my nights and weekends. Um, so however I will say, and it's gotten a little, it's got a little off track recently, but I religiously like at nine 30, probably if anything, 10 o'clock shut down everything, no matter what. And I take, um, magnesium and, um, for me, I take a progesterone. So it's, it's very calming at night, especially magnesium. So you want to, um, interior, you, you kind of alluded to this, to where you kind of wind it down. Right. So, you know, reading is great because you're, it's great for, you know, morning and night, but at night you're kind of tired your eyes.

Elizabeth (39:00):

You want your eyes to be a little bit tired, right? No blue lights, so no phone. And if you have your phone, obviously, you know, do that, uh, change the blue light to yellow. So it's like nighttime. Um, and it's just, yeah, it's shutting your brain off because yeah. You can go to bed and all of a sudden you're laying there and you're just thinking and thinking, you're thinking. But the other thing that I'm going to add to that is journaling. So journaling is another thing too, where when you have that brain going, I'm writing it down, it's getting it out. It's like therapy, it's getting it out of your brain onto paper. And then tomorrow morning, the next morning you could read it and then you know that thing. But when you get it out of your system, it's just, it, you know, then it leaves just for a peaceful rest.

Elizabeth (39:52):

Now the number of sleep, the number of hours, you know, they say you have to get seven to eight hours of sleep. Yes you do. But seven to eight hours of good sleep. Yeah. So the quality is a little bit more important than the quantity at this point. So if you're getting up every hour on the hour, that's not good if you're tossing and turning, if you're going up to go to the bathroom three times, um, so stay away from why they're wasting a lot of water. Yes. Um, but that interrupted sleep is not really the best. Um, you know, and then yeah. You know, the next day you're going to feel groggy here to feel irritable. You're going to make the bad choices. So it's, it's getting to that wind down. And then even when you wake up, don't look at your phone, you know, leave your phone in another room. If you have to. I know, I know we just recently got, you know, um, alarm clock, old alarm clock. So our phones are in our, our possession. Yeah. But it's, it's only that, the reason why I say that is because it starts your morning. Like this you're on somebody else's talking about yours.

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (41:06):

I'm going to check the chat box on this zoom con see of Terry sending you messages, because we actually just had our big, our, our, uh, thing is she likes to lay in bed at night and do her phone. And so I've been telling her, you know, if you want that sleep, cut that phone off and let's start reading. And so the last couple of weeks, she's been much better about reading. Well then, uh, I guess it was the other day. She's like, okay, well, now that I'm straight on, so what we need to do for you is no phone in the morning. And I'm like, I'm like, Ooh, that is tough because I like to look and see, you know, what's been going on in the world and, uh, it's a little harder. So we've tried to get up. The plan is to get up, take a little walk before we do, you know, any phone things

Terry - Feeding Fatty (41:52):

And get up fast, just get up. When you wake up, get up out of bed. It's not easy to do because you could just sit in bed and do what you're, you know, check your phone and do it. You could be there forever. So it's like an hour or so after you wake up, it's like, Hey, I've been at, I haven't done anything, but I've been on my phone. Yeah.

Elizabeth (42:13):

Right. Right. Exactly.

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (42:15):

Yeah. I think it's important. Uh, you know, for me, I'm trying, I look at everything trying to be more balanced that sleep, listening to our body, drinking the water. Uh, don't do that enough, but you know, we got to get that water consumption,

Terry - Feeding Fatty (42:31):

But cutting it off at a certain time. So you're not going to the bathroom all night.

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (42:37):

Yeah. And I think starting the morning off, you know, we, we're not, we go back and forth, but having that bottle of water with that first cup of coffee, uh, it seems to kind of, to me, if I can get that bottle of water in earlier, then it's like, I've set a precedent for the day to drink more water where if I don't have it, first thing I tend not to, you know, not to drink any water. So, so many things to wrap up and, uh, you know, we can help ourselves live, put it that way. You know, sometimes we're our worst enemy. And, um, because I think, I, I know I handled the stressful situations much better when I'm arrested. When I feel like, you know, I'm getting my exercise when I'm just healthier feeling things don't tend to bother me nearly as much. And I assume that's the way it is for most people.

Elizabeth (43:27):

Yeah. Like, I mean, again, you know, you can never eliminate stress. Stress will always be there. So it's how you manage it. So if somebody tells you, well, these are the, you know, things you can do to eliminate stress, they're lying because we're always going to have stress. Right. It's how you manage it and how you bounce back from that stress, that trauma, anything that's kind of overtaking that moment. Tell you bounce back. That's the key. Yeah.

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (43:54):

Yeah. Yeah. So let's remember breathe when that stressful situation comes at you. When somebody tells you, you got to do this, just take a few deep breaths or, uh, you know, just be mindful. I think that's another good, good messages. Let's just be mindful of everything. Our breathing, our eating, our sleeping, listened to our body. Uh, we can help ourselves so much better, but I know we are way long Elizabeth. It's just been, it's been awesome. A conversation, a lot of great things to think about. So one question we always ask is, uh, what is a habit that you have a habit or a tool, maybe an app or something that you use in your daily life, personal or professional that you feel, uh, really adds a lot of value.

Elizabeth (44:40):

Good question. Um, the, you were talking to, you alluded to journaling yeah. That you do every day or I used to, um, I used to, um, but now that, you know, time, you should do yes. And it does help because it, um, so yeah, it's journaling is, is key. Um, and I will say, you know, that meditation for me, um, I'm more, I'm better as a meditation. So my morning I'll just like really quick, my morning, I get up, I actually had that warm water with lemon. Um, and then I go meditate for about 10 to 15 minutes. Okay. So that starts the day off. Right. You know, like that starts your day off. Yeah. So it's getting that meditation getting into that moment, getting that a Tet like intention, like what is your intention for the day set it up. So that I think is, is key and I will give an app out. Um, so it's called insight timer. I don't know if you guys heard of that, but that is the app that I use for meditation, for music, for anything. It's a great app. Um, and yeah,

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (46:00):

So anyway, I hate, we could probably talk another hour, but something that, something you brought up that I meant to mention earlier was, you know, in the, in the, uh, trying to decide what we want to take on. I think that's a good question that we can ask is, is that gonna further where I want to go to thing or in life or with my plan. And that's why I think we have to get back, especially if you're in business, you kind of have to have that plan of where do you really want to take this? And then that's how you, um, that's kinda your litmus test for these things that come at you every day. Are, is this going to further my goal, if it's not, and it's not going to hurt somebody else, then we can say no, and we can be okay with that. Whereas if this is something I need to do to further that goal, then yeah. That's something that we want to take on for sure.

Elizabeth (46:50):

Exactly. It's the intention it's yeah. It's all of that. The purpose. Yeah.

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (46:55):

And then the meditation, how do you do that? Um, I know there are apps and, you know, some, there's a lot of different methods. I think, I guess, uh, the biggest thing is you just basically kind of want to clear your mind, be in the moment and then, uh, not let these outset, but everybody kind of has to find their own path into that.

Elizabeth (47:16):

Exactly. And you said it perfectly, it's finding your own path into it. Like I do a lot of guided meditation. Some people can do just like breathing meditation. There's so many different types. Yeah. Loving kindness, meditation, um, uh, chanting, uh, you know, getting your shock, froze, you know, align. There's just so much, so many different ones. You just have to try it out for yourself. And don't do like the 20 to 25 minutes at first because you're going to hate it. You do that five minutes and you don't have to clear your mind. People think, Oh, I need to, like, not fake. You're always going to think your minds like working nonstop, it's just understanding and appreciating those thoughts, but kind of getting them a little bit out of the way and clearing, you know, just kind of clearing the way.

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (48:05):

Okay. All right. I promise we're wrapping it up now. Uh, tell us how can people, well, who can you help? What can you do for them? And of course, how they can reach out and get a hold of you. And then not only with the, uh, you know, the functional health coaching, but also, uh, your podcast as well.

Elizabeth (48:24):

Yes. Um, so I am doing both so health coaching and, uh, podcasts, so they could reach out to me. My website is www.Elizabethdicristofano.com. Um, I'm on Instagram. So I have two handles. So the root of our health podcast. So T H E R O O T O F O U R health. Um, anyway, so you can reach me on there or Elizabeth.DiCristofano okay. And, uh, so I'm, you know, right now I'm taking, um, you know, anybody who is interested in finding out more of how they could calm, you know, manage their stress a little, uh, if you want, you know, 20 minutes, I can give you a introductory call complimentary. Um, and then we'll just go from there. And then if you wanna listen to my podcasts, I can be found at anywhere. This is a podcast, um, that deals with, you know, health and wellness for women over 40, see it through the functional medicine lens. So getting to that root cause.

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (49:23):

Okay. Awesome, man. Great. You, we, we have a mutual friend, Dr. Uh, Carol, have you, have you had your,

Elizabeth (49:31):

During her interview at, uh, two, one today? So yeah, that'd be doing

Roy - Feeding Fatty - Functional Medicine Health Coach Sets Out to Inspire Women Over 40 (49:37):

Okay. Well, love her. So we have, uh, an episode, a prior episode. You can go back and listen to with Dr. Carol Sherry. If I get this, I gotta get the name right, Carol. And, uh, but anyway, and you can go over to Elizabeth podcast and, uh, hopefully within the next few weeks, that one will be released as well, but a lot of great information, we appreciate, you know, stress controls, uh, a lot of our situations these days. So we appreciate you talking about that very much. We will include all of your, uh, websites and contact information in our show notes as well. So people can reach out. All right. All right, until then that's going to do it for another episode of feeding fatty. We appreciate our listeners very much, and of course you can find us at www dot feeding, fatty.com. We're on all the major social media platforms, as well as this, uh, a video of this interview will go up when it goes live as well. So you can find it on YouTube. Uh, we are on all the major podcast platforms, iTunes, Google, Stitcher, Spotify. If we're not on one that you listened to, please reach out. We'd be glad to add it. So till next time, y'all take care of yourself and take care of each other. Elizabeth,

Elizabeth (50:46):

Thank you. Have a great day, everybody. Thank you. Thanks.

www.elizabethdicristofano.com

The Root of Our Health Podcast

www.feedingfatty.com

Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author with Maria Liberati

From international supermodel to chef to culinary instructor to author. Maria grew up in the United States but her grandparents were from Italy. While on a modeling assignment in Italy fell in love with the culinary arts. She went to cooking school and the rest is history. She has taught and authored a series of cookbooks. Hear her amazing story.

About Maria

As a former international supermodel, Maria Liberati never dreamed that she would go from being a fashion diva to a domestic diva. Ironically, while jet setting off to modeling assignments around the world, Maria became closer to the simplicity of life and food in the country setting of her family's vineyard in the mountains of central Italy.

Finding out that her grandparents owned a well known bakery in their region and that her great aunt cooked for some members of the royal family sparked (what she now calls) her dormant interest in foods and cooking. She began studying with chefs in area trattorias and country farms and ultimately completed culinary training while in Italy. She soon found herself putting together cooking programs for English, German and Japanese tourists at various vineyards in Italy. Her degree in Foreign Language Education with a minor in nutrition was finally being put to its' full use.

The Basic Art of Italian Cooking was soon released and has become a bestseller. It is sold in many countries throughout the world and will soon be released in Italian and Russian..

Today, Maria is considered one of the foremost experts on Italian cuisine and culture. She has hosted and delighted audiences from International Wine Festivals, cooking events for both consumers and trade and conventions all over the US to Rome, Abruzzo, and Florence, Italy. She is consistently endorsed by some of the world's leading chefs for her savvy and simplistic, yet healthy approach to cooking and great food. She continues to host culinary and wine events arund the world and in some of Italy's most remarkable locales- including castles in Chianti, vineyards in Tuscany and is director of a cooking school in Umbria. Maria was recently named media spokesperson for the American Academy of Ophthalmologists and the Feast Your Eyes Campaign will be appearing on TV and radio showing consumers how to eat and cook healthy for their eyes.

Her ezine and blogs for The Basic Art of Italian Cooking by Maria Liberati tm have grown to combined 300,000 + subscribers in a short 2 years and often includes interviews with some of her celebrity friends from former Today show host-Kathie Lee Gifford to TV Chef Nathan Lyon. Maria also hosts The Maria Liberati Show Podcast with a worldwide audience.

The world has taken notice from feature articles in national publications like Healthy Cooking, Tastes of Italia, Cooking Light, Woman's World Magazine, The San Francisco Chronicle, as well as her feature articles in Italian publications including Taste and Tour Italia and RAI network. Host and Writer of her recent PBS TV series that was filmed in Italy and based on her book series.You can frequently catch Maria appearing on TV and radio as well as food conferences and conventions throughout the USA and Europe.

Maria Liberati has been called the "Italian Martha Stewart" by Celebrity Society Magazine (May 2006). A company unto herself, Maria Liberati is the creator of the trademark The Basic Art of Italian Cooking by Maria Liberati ™ cooking style.

Maria Liberati's The Basic Art of Italian Cooking is truly a work of art and has been so referred to as the "gap between art and life" by many. Her second book The Basic Art of Italian Cooking-Holidays and Special Occasions was selected as best Italian Cuisine Book in the USA and won the Gourmand World Cookbook Award. The third book in the series - The Basic Art of Italian Cooking:DaVinci Style.-a book that follows DaVinci's travels throughout Towns in Italy, recipes that were influenced by those regions and specially translated poetry from DaVinci's notebooks about food. Her next book The Basic Art of Italian Cooking:Diaries will be released in late 2021 and is a culinary.

Some Social Media Stats:

*www.marialiberati.com/blog2

*twitter.com/Marialiberati

*facebook.com/chefmarialiberati

*https://www.instagram.com/marialiberati

*ROKU channel-The Basic Art of Italian Cooking by Maria Liberati tm

www.marialiberati.com www.feedingfatty.com

Full Transcript Below

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (00:02):

Hello, and welcome to another episode of feeding fatty. This is Roy. This is Terry. Uh, of course, you know, this show is chronicling our journey. My journey Terry is I'm definitely the, uh, I have to be the feeding. I am the fatty. So Terry is, uh, you know, she is my helper and my guide, she tries to, uh, you know, keep me on the straight and narrow. The other thing that we do is not only, uh, you know, talk about the struggles and challenges that we see, but we also have guests on from time to time who are, um, professionals and can add a lot of value to this, trying to, uh, you know, figure out our eating, our exercise and our mental fitness as well. And so today is no different. And Terry, I'm gonna let you introduce our awesome guests today.

Terry - Feeding Fatty (00:47):

Yes. As a former international supermodel, Maria Liberace never dreamed that she would be sh that she would go from being a fashion diva to a domestic diva. Ironically, while jet setting off to modeling assignments around the world, Maria became closer to the simplicity of life and food in the country setting of her family's vineyard in the mountains of central Italy today, Maria is considered one of the foremost experts on Italian cuisine and culture. She has hosted and delighted audiences from international wine festivals, cooking events for both consumers and trade and trade and conventions all over the U S to Rome, a bruise, a Brousseau and Florence, Italy. She is consistently endorsed by some of the world's leading chefs for her savvy and simplistic, yet healthy approach to cooking and great food. She continues to host culinary and wine events around the world. And in some of Italy's most remarkable locales, Maria was recently named media spokesperson for the American Academy of ophthalmologists and the feast. Your eyes campaign will be appearing on TV and radio showing consumers how to eat and cook healthy for their eyes. Maria, welcome to the show. How are you today?

Maria (02:05):

Great. Thank you so much for having me. Thank you.

Terry - Feeding Fatty (02:08):

Yes. Could you tell us, so, so you grew up in Italy?

Maria (02:13):

No, I actually grew up in the United States. My most of my family, well, my grandparents were from Italy and I've had a lot of great cause they came over here from Italy. So my parents were born in the us. I was born in the U S but what happened was I was modeling in Italy and that's how I began. I just fell in love with the culinary arts they are. And, uh, I began also exploring my roots and found out that, uh, my family was involved in the culinary field. My family had a vineyard in the mountains of the roots, which is central, central to South Italy. And, um, also my other, my, um, paternal, no external grandmother. Um, th her family had a bakery. Um, and I, you know, ended up finding all the recipes and studying some of the recipes and things like that, and ultimately ended up going to culinary school in Italy.

Maria (03:21):

So I ended up living, living in Italy saying, um, there quite frequently, um, for quite some time. And I studied the culinary arts there. And then I did a lot of programs there right now because of what's going on. I have not been able to do any programs there, but I've been doing virtual virtual events. So when I've been kind of grounded in the U S which is fine. So, cause it's giving me a chance to catch up on other projects that I've wanted to do here. So, but yeah, I, I actually grew up in the United States, but um, spent a lot of time.

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (04:03):

So before we get too far into this, though, how fabulous was it going to culinary school in France? I mean, that must be like the, the, uh, I guess this, the best place that you could go to learn to cook, for sure.

Maria (04:18):

Yes. It definitely, I, I'm unbelievable to go to cooking school in Italy, but actually, you know, it's cooking and food is so ingrained in the tradition, you know, Italian, it's a tradition that really, you know, people that even aren't professional chefs though, you'll go to their home, isn't it? Oh my goodness. The way that they cook is on it really like on a professional level. But, uh, so I think I did learn initially a lot from, you know, my grandparents and cousins and aunts and all that where they are, but, um, but going to cooking school in Italy. Oh my gosh. He was, yes, definitely a dream, definitely a dream. And I got to meet some amazing, amazing chefs from different parts of Italy. Yes.

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (05:08):

Oh, I can imagine. So. So who did you get to meet? Can you share a little,

Maria (05:13):

Well, I don't sure. Well, they're not probably not chefs that, that we would know about here. There are chefs that were amazing in the sense that, um, they, they were from different regions of Italy and, um, they were experts at cooking that cuisine from that specific region. Say for instance, the cooking school that I went to, they have a chef that is from Sicily and, Oh my goodness. He makes, because in Sicily, they're famous for they [inaudible]. And, uh, I different types of pastries, but amazingly they, they, the way that they make them, they're not extremely sugary. So, you know, here, when you generally, when they make things, sometimes they're making things for the American audience. So they put tons of sugar and things, but Theresa Lee, when you get to the, the real deal in Italy, it's not that way. So, um, you know, they were just amazing chefs that had chefs that I worked with that had like restaurants that really cooked artists and feeds.

Maria (06:23):

In fact, I, I actually worked with checks at different restaurants, as well as, you know, school, so learning and working with them. So that that's what was amazing. But, um, many of the chefs are not really, no, I did work with one chef or her first, her name is avail. You have the glia. She goes by that. She's actually on TV. They are in Italy and, uh, she's on baseball. And, uh, she has her account on Facebook and she's on a few cooking shows in Italy, but she's a wonderful coconut actually did a few cooking videos with her that I have on, I have a rotating journal called the basic art of Italian cooking. And I visited her in Umbria and we did some, uh, fresh pasta, maybe videos. And, uh, we had a really good time. So there, there is a video with failure. All I know she's a cooking personality on the online brick each channel. Yes.

Terry - Feeding Fatty (07:23):

Cool. There is nothing better than homemade pasta. I mean, just fresh and it just cakes takes seconds to cook. I mean, you just throw it in the boiling water and it's done

Maria (07:34):

It, does it, it, it does. It cooks really quick and it is just, it's such a difference, like for people that have never tasted that versus dry pasta, there's just not any comparison

Terry - Feeding Fatty (07:46):

And gummy. I mean, it's just melt in your mouth. I'm getting hungry.

Maria (07:51):

Oh gosh. Yes.

Terry - Feeding Fatty (07:54):

Oh my goodness. And you are the director of a cooking school in Umbria? Yes.

Maria (07:59):

Well, I was four. Yeah, well, sometime, and, uh, now, as I said, with the virtual, you know, everything going virtual, I'm kind of on, I guess you could call it Sabbat, all sorts. We all are. Gosh. Yes. So, you know, I'm just laying back and doing everything here. But as I said, I had a lot I needed, I wanted to catch up on in the United States. So I'm, uh, making good use of my time. Yes.

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (08:26):

So do you want to, can you tell us a little bit about the, uh, the healthy eye campaign and it's, it's interesting that you bring that up because we had talked to an, uh, opt out he's an eye doctor, whichever one of them, those are, but yeah, he was just telling us about, um, I don't even, I can't even explain it, but something about the back of the eye and the, um, uh, the, uh, I've lost it, the cone. No, well, no, the,

Maria (08:59):

Yeah,

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (09:00):

Yeah, no, it was something that in the eye that they test, but then I'm trying to think of the food that we want to see gluten. He was talking about how the gluten was a big factor in this and him and his wife had gone to like a clean, uh, breakfast where they were just doing smoothies with spinach and some different things and trying to do away with the breads, even though we're talking about it, we're talking about Italian pastas and bakeries. But, but anyway, if you could just tell us a little bit about that. I think that's very interesting.

Maria (09:35):

Sure. Yes. Well, um, my, my dad actually had an active it'd be generation and, um, or macular degeneration, so it's kind of a cause near and dear to my heart. And, and, um, so there are certain things that, you know, you mean to eat and be aware of because you need to, you know, um, nutrients going into your, into your eyes and people don't realize it. So Apricot's are really, really healthy for your eyes. Newbury strawberries, um, are really, really healthy feeds for your eyes. So those are all, um, peas that you want to concentrate on. Um, spinach to, isn't not a good one. And then she has spinach. Definitely salmon is really a really, really good feet or your eyes also. Yeah. So, um, but yes, they're all really, really good and provide nutrients for your eyes that you know, that you really, really need.

Maria (10:44):

So people need to really, especially as, you know, we get a little older, you need to concentrate on functional. I call them functional fees. So don't just eat mindless fuse. You know, like when we're in our teens, we just see that anything marshmallows, Snickers, bars, whatever we don't, we're not really, you know, we're looking for the, the, I guess that the real of the excitement that you get would be the chocolate bars. But what you need to do is as you get older, you really need to look for these functional feeds, feeds that not only satisfy your craving or your appetite, but he needs that also have a function in your body really help your body. So, you know, you can only eat so many calories a day, so you want to make sure that what you're eating, there's a purpose for that. And I mean, there's so many really good eats out there. I mean, Apricot's are delicious, dried apricots are really good. Um, and there are lots of different things you can even put chop up dried apricots, put them in your salad. Pomegranates are really good. You can put them in your salad. Blueberries are absolutely delicious. Put them in a salad or, you know, have some new word or, um, you know, just, just, uh, have, you can just snack on it really Uber's are so sweet and strawberries too. So, um,

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (12:09):

Yeah, and I think that's one thing that, you know, when we started kind of going down this path, I knew years ago, I was eating bad, a lot of fast food and things that were easy to put together quickly. And so, um, I tried to make up for that by taking a lot of supplements and, you know, it's better, I'm not saying supplements are bad, but it's always better if we can get those vitamins and minerals from the food source. And so once we started trying to clean my act up a little bit, we, we had a, um, we got an app and I was really surprised that the diet, even though we thought we, even though we had made a switch and we're eating better, we were still missing out on so many macro nutrients. And so, you know, kind of talking about that functional eating is, uh, you know, we have to balance our calories, our proteins, and me, I'm a type two diabetic.

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (13:05):

So I have to watch my carbs and sugar intake, but it's also very important to kind of, um, to look at these macro or excuse me, micro nutrients, to bounce, to make sure you're getting enough because they have a lot of functions, our, our eyes, our hearing, our brain health. And, uh, you know, I wish that we could listen wish as a younger person that I would have listened or that kids would listen to us more when we try to tell them that, you know, if you will eat healthy, I think you will have, uh, live a longer, healthier, more enjoyable life than, than not.

Maria (13:40):

Yes, definitely. And he is actually, I think I might've had this conversation with you, Terry, you only had our conversation about how food is really medicine. It really is medicine people don't realize it. I'm sorry. Go ahead. No, I'm sorry. I didn't mean to blurt it out. Um, I know I was going to say, we talked about our culinary medicine virtual. Oh, that's right. Yes, yes, that's right. And if you start thinking of food as medicine, that you're going to start thinking of what you're eating and what purpose that you know has. So, okay. You bought the, your strawberries generally. If it's a plant or vegetable, Acree generally it's going to be, have a function, you know, serve a function and it's really good for you. And the other key is, you know, if you're looking at a package that's plastic and there's a list of ingredients, a mile long that you can't even say, you can be sure that those, whatever it is, does not serve any function in your body and is not good at all for you.

Maria (14:53):

So the key is to eat real food. Um, that's the key real, you know, real, I think that was the thing that I really loved when I started living in Italy was, um, everything was just a lot pressure. And, um, you know, there's more of a tradition of meeting because people go shopping. They are, they are on a daily basis. I actually do that almost to, um, cause I got in the habit, but they go shopping almost on a daily basis. Cause they're eating things fresh, fresh, fresh, you know, every day it's something that's scratched. So, uh, you know, that's really, really important, but that's the key, if there's a list of ingredients that you can't even pronounce or it's packaged in plastic, it's generally not something that, that has a function. So yeah,

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (15:48):

Whatever. Well, you know, it's funny you talk about the way that we eat and um, it it's been a few years, but there were, I spent a few months and uh, living in New York city and, and that was a huge difference between, you know, living in where we live. We go to the grocery store once a week, load up as many bags as you can possibly get and that's that. But there, um, you know, what, what I kind of learned was, you know, we stopped by the little bodega every night to pick up exactly what we were eating. So it was much more fresher and, and you know, we didn't have the waste again for us, you know, you, you get all excited and go to the grocery store and you buy all the fruits and vegetables and you get home. And then about two or three days later, everything is starting to turn. So there's always a lot of waste as well. But anyway, I just, it, the, um, I guess sometimes the American way is, uh, contrary to a lot of places where they do eat healthier and maybe that's one reason why they fresh. And, uh, you know, the other comment that you made I thought was very telling is for the, the chefs in Italy is like, eh, we're developing this for Americans. We gotta throw a bunch more sugar into it to get them interested.

Maria (17:04):

Yes, they do that. I know, you know, bakeries here like Italian bakeries. Um, sometimes when you'll, you'll find one, that's supposedly in an authentic Italian bakery. And again, you know, we're talking about being imbalanced or gluten free, but they're not gluten free, but although there are some that are doing some pretty things now, which are really interesting. But, um, the thing is, yes, there are a lot that know the American audience and they know if they don't put pounds of sugar in something that the Americans are going to be like, you know, where's the sugar. And the thing is like, as I said, when you're in Italy, um, I, myself am not a fan of loads of sugar. I don't like really sugary. So a lot of the things that I will eat in Italy or, you know, uh, you know, enjoy some of the desserts and things are things that I would never eat there because there you're, it's just like just too syrupy sugar.

Maria (18:05):

So, uh, like they are, they do they balance. And again, it's just all about balance balancing out. It's just really enough sugar to compliment the other flavors in whatever the recipe is. And, uh, you know, I think here too, we're so school, you know, we're so spoiled where there that there's only been so many years, you know, that people are fine. I mean, you know, uh, before world war two and all of that, so there's a history of, you know, poverty and not having new readings and things. So they basically learn to be sparing. And, and I mean, there's a reason for that too, and to meet healthy and, um, here we're service oil then, you know, just in using pounds of this and pounds of that. And, uh, there, it's, it's much more of a tradition of, of eating healthier and not wasting, you know, not wasting things, Uber using things either. So, uh, I think that's some of the reason also why, you know, we're all kind of squealed here tend to have weights things. So,

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (19:23):

Yeah. So a couple things that you mentioned that, uh, may want to talk about is, um, you mentioned the, the gluten of course, and that th there's I just here have started hearing a lot of chat, or maybe I've just started paying attention about gluten and gut health, and then they have this, the leaky gut thing, but also inflammation and inflammation is, I don't know why it seemed like the last four or five months. I've really keyed in on that, that it is the basis for, uh, so many things that go bad in our life and our, with our body and our health. But one thing I noticed is, um, I overdid eating something that I may have a little food allergy to, but my eyes were really inflamed and puffed out and swollen.

Maria (20:12):

Uh huh. Yeah. Wow. So yeah, you definitely want to avoid whatever phew, you know, is he's doing that to you, but yeah, there are fuse. I do. Cause now I'm not a medical doctor, so I don't want to, you know, I know I can only think you say, you know, I'm a chef, I'm not a medical doctor. I did study like part of the art curriculum is studying nutrition and I did study nutrition at college. I'm not a nutritionist, but I can tell you, based on my personal experience, I do know from what I've researched and, and what studied about this inflammation, and there are certain feeds that are known to cause inflammation. And, uh, unfortunately I hate to say it because she's, it's such a big part of the Italian, try it and have so many delicious recipes, pizza being one, there are pieces that you can't make without cheese.

Maria (21:07):

Of course, then you have to get into making it gluten free, which you can though. But anyway, dairy products are known to cause inflammation. Now I have in my family, arthritis runs in my family when we're very young. So recently I started, um, a limp trying to eliminate certain feeds and seeing what would work and what would not. And I noticed that I, I did a week totally eliminated the airy and the little aches and pains that I had. I do not have. So I'm kind of thinking there something to it and I'm going to try it again. Cause you know, sometimes it could just be in your mind, you know, but, um, from my research I did hear that are products can cause inflammation. The thing about this though, with the gluten and the dairy and even like people being allergic to nuts and all that it's, you know, so I always thought, well, why was it that people weren't talking about this like ages and go to work?

Maria (22:11):

You know, you're just hearing about kids being allergic to nuts. I have a niece that's allergic to nuts, but I never heard of that when I was growing up. I don't think probably good thing is that what it is, it's the chemicals that they're using to grow the wheat and the nuts and all this stuff. And even if they're grown organically, it's still in the soil. So truthfully you could have an organic farm next to a regular farm and you know, it's going to seep into the soil somehow. So this whole issue about gluten free and being, um, sensitive degree and all, I think it's really not the wheel per se, but it's the chemicals and the methods that they're using to grow it. And that, um, she had though, you know, genetically modified ingredients and all that because, you know, years ago I never heard about celiac disease and not allergy whatevers and all. So it's, it's really, I don't think it's the actual ingredient it's like chemicals and new process that you use to produce those ingredients, unfortunately, is what he's doing, all these things to us. So

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (23:32):

It's interesting. I saw a not, I don't want to get, I don't want to bash any company, so I'm not gonna mention the name of this big one, but there was a group that measured the amount of poisons and there was a bunch of different levels that they looked at of the soil. And so they had some pictures going back to, I guess, the seventies or, uh, like a geographic map. And you could see it was up in the Midwest, Indiana, uh, Nebraska kind of up in the Northern States. But over the years, this, um, you know, they turned the map a different color. And so you could see that it was kind of seeping down, uh, pretty much along the Mississippi, but from North to South. And they said that that's basically what it is not only the river spread, but also it just seeps from, you know, even though you sprayed your 10 acres, you, you know, the ground doesn't know your 10 acres ended here, it seeps into the neighbors and then it just continues on and on to this whole huge big contamination. So because I'm like you, when we were, when I was growing up, we never, I never heard of a food allergy. And even when my kids were young, um, you know, there may be one person out of their whole school year that may have had something, but now, and some of them are so serious that it doesn't take a whole lot. Maybe just a little dust off of something in the kitchen to really have a adverse reaction for them.

Maria (25:02):

Yes. Yeah. It's I know, as I said, I have a niece that's allergic to tree nuts and the littlest thing, it will set it off. And, uh, Chessie the extreme, we have to be extremely careful that you have to carry an epi pen because anything could set it off. Oh my goodness. It's yeah. I, I mean, I never, I never heard that, but there are lots of kids like that, you know, other kids that yeah. That I know that these allergies are, they love and the thing is, you're absolutely right when I grew up by, no, that was not anything that I had heard of. Yeah. So, uh, you have to wonder, and it probably is because of the chemicals and all this stuff going on. That's why, when I, I do have, I try to do my own little garden, actually. I used to be in Italy, we had, we actually had the farm and they are a small farm, but you know, it was always getting able to get, um, certainly agreed each, just scratch at him. So I try to do my own little garden, but when I do my own garden, I do raise that. So I can control, you know, the soil and everything. And, uh, I don't know of any of any treatments that were put into my land, but you know, who knows if somebody did it before or, you know, uh, somebody nearby, you know, has something seeping into the ground. So I just do a raise, you know, a raised garden bed that I grow my vegetables.

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (26:35):

Well, I'm talking about kids. Uh, we were talking the other day with some, and I'm not sure if it may have been you in our previous conversation, another, uh, somebody else in life. Unfortunately, uh, we talked to a lot of people every day, so that starts running together. But they were saying that the incidence of cancer in kids is far out pacing, the incidents or, well, the growth rate, I guess the growth rate in kids with cancer is outpacing the growth rate in baby boomers with cancer. And they had linked this back to diet. Now, again, we always profess we're not doctors and we're not scientists. And, you know, always seek out your medical professional to get advice, things like that. But, um, anyway, it's just kind of frightening about, we don't pay enough attention and I can tell you that just from trying to eat right, is that when you buy stuff out of the store, if you will stop and read that label, you would be very surprised what you are ingesting. And it's not doesn't mean it's always toxic, but it, it just means it may not always be good for you. And, and just the part, uh, just the fact that we don't know what we're ingesting

Maria (27:50):

Exactly. Like you said, if you can't pronounce it, I mean, it's probably not something that you want to be putting in your body. Yeah, exactly. And it's, you know, people are always looking for these pre-packaged snacks and the thing is grab an Apple, grab a pair. If you like, if you like hard hard-boiled eggs or, you know, make out, make some hard boil, Dave's eight, take one or two with you. If you're going somewhere and you need to bring a snack, it's all, we don't feed, pop some popcorn nodded, not with oil and butter, but just playing popcorn in an air popper, taken bragging that we can use a snack. There are so many like quick things. I mean, just grab a piece of fruit. Like if I'm traveling somewhere and I don't travel or because of this situation right now, but even if I'm on the road and I just need to, you know, get something neat or snack, I just run into the supermarket and I just buy a banana or an Apple.

Maria (28:50):

And, you know, I have order with me to wash off the Apple or whatever. And I mean, that's a snack, but people tend to, you know, when they want a snack go to the store, go to the, you know, potato chip that taco chip aisle and all these different chips, you know, heavily fried and with lots of chemicals. So people need to start thinking, you know, snack, there are so many simple things that you can stack on, even a baked potato, like make it right, make it keto. You know, you can take the big baked potato with the first snack too much better than eating a potato chip. Right. There are so many real things you can eat, raise it, um, dried fruit, nuts, just like raw nuts are really good for you. Also, there, there are actually a really good functional food. Um, raw, organic sunflower seeds were all, um, um, in seeds or they're all really good for you. They actually help with inflammation. And, um, so I generally carry, I'm a sunflower seed addict, actually, dog even likes to copy everything I do. And they're good for, I check so on, but you know, I just like, I love that they give you lots of energy, that they are really good function.

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (30:04):

Yeah. That that's a good, uh, another good point is some foods that give us that energy, you know, nuts. I know in, in the correct quantities are really good for us, but, you know, cause that's kind of, um, I think that's where I tend to fall off the tracks more is, uh, you know, we do good at breakfast. We do good at lunch, but then about three o'clock in the afternoon, you know, you kind of have that sink and spell and that's when I would probably always reach for the poor snack. And so, uh, you know, these fruits and nuts are always a good way to kind of pick up that energy without doing a lot of damage to yourself. What was that cartoon we posted the other day where you had a, what was it? A snacks? Oh yeah. Snacks. Snacks.

Maria (30:52):

That's good. Yep. And when you would, I was going to say, though, the thing is Wiki. Now it's there. When you get a purchase, the nuts, make sure they're raw and they're not, um, they're not like I add in, cause there's, if you go to the grocery store in the regular nut aisle, you know, they have all the nuts have been tried and salted most of them, unless they're like raw and organic, we want to get them that say that, they'd say, um, or can you turn the package over? You want to make sure there's no oils that were added to them. Cause that, that actually makes them really not good for you. And then it also adds a lot more calories and yeah, they're probably doing that, cooking them that way, probably altars, the good things that they have and then say, it's not going to do me any good. It's just going to be like eating empty calories. So you want to make sure that if you're eating nuts too, they're likable and organic, um, you know, not so better that way I'm not salted.

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (31:58):

Right. So what about another co? What about like in Italy? Um, I guess in the cities, they've probably gotten as bad as we are, but in the countryside, you know, what kind of, what are their eating habits, big breakfast, a big lunch, big dinner. I know that, you know, most of the Italian families that I know it's, uh, you know, they usually have at least one big family meal a week where everybody comes over and it's just the food crazy with all the different foods that are there. But, um, you know, it just be interesting to, to understand, you know, other people because, um, I think most of the time other countries are a lot more healthier than we are and probably has to with what they eat

Maria (32:40):

Well, it's what they need in their tradition, their way of eating too. Um, that's really what you know, so yes, in Italy generally, I'm there getting, you know, because everybody wants to be like the other side of the fence, you know, everybody wants to be like everybody else. So, you know, there's the, that lots of fast food restaurants now in France and Italy, you know, so they're, you know, starting to kind of think of that stuff, but the tradition they are the traditional way of eating is that you have a really light breakfast and then really like late dinner at your main meal, which is the actually the better way it is, is for lunch. So you're going to sit down like about one o'clock and you have a larger meal at lunchtime. And uh, usually people do the one thing that I love there is even when I did, cause I did a TV series there and uh, with a crew that, um, that an Italian crew.

Maria (33:44):

So, you know, no matter where, what we were doing or you were, it was all at one o'clock, everybody, everything just stopped. I knew sat down for like this wonderful meal, um, you know, for an hour, there's no rushing like, Oh, we gotta get back, you know, 10 minutes, everything, we just sit down and it's like at least an hour to two hours. Right. So, and that's the tradition usually like from about one til two, you know, you may take the time to, to really enjoy the feet. And then for dinner time, the only thing that I don't like, the one tradition is they do dinner late at night and, uh, it's not really healthy to equally, but they do eat very light when they do. So they make dinner say seven o'clock is like early. So when for them, but when I would, you know, wherever I would be usually friends or family, just for me, they really tempered seven o'clock cause they know the seating five, seven o'clock, but it could be eight o'clock, nine o'clock, 10 o'clock in Spain, they actually dinner like 10 o'clock.

Maria (34:55):

Oh, Oh my gosh. But, um, but the one, you know, the healthy things are like a light, a light breakfast because then they're going to be, um, and, and their breakfast is really light. It could be just a little bit of you word and a cup of coffee. Sometimes they will have a small pastry with, when I say coffee espresso, or sometimes we'll have a pastry with the cappuccino or espresso. And um, but then it's the, uh, the large lunch and yeah, once a once a week issue usually. And that's the key to, you know, people think these drink DNX spaghetti, you know, dinners and lasagna and rivalry and all that. And usual in the Italian tradition is there they're meant to be feats that are art eaten ex you know, just for like special Congress, special with patients or like once a week type of things. So it's not like they're going to be eating these, you know, keeping portions of lasagna every day of the week. It's um, usually, maybe on Sundays is when they'll have these, you know, kind of fancy heavy dinners. It's just on, you know, like one day a week, really. So, uh, it's, it's not like an every day parents that people tend to think, you know, that's what it is.

Terry - Feeding Fatty (36:15):

Well, and then you mentioned that they eat slower there too. They're just not in a rush, rush, rush. They slowed down and kind of they're mindful about it. Yes. More much more. So,

Maria (36:26):

Yeah, there's an, I don't know if you've heard of the organization called sleep. Have you ever heard of sleepy? It's a really interesting organization. You can actually look it up online. So slow feet was started, uh, back when the first McDonald's was going to go to Italy. And the first McDonald's was going to be put in, were in the center room. And, um, a guy that was really mad at that because he said, this is going to change the way people are going to move the traditions at all. So he started this organization it's called slow food and it is what it says. It promotes it's actually all around the world now. And they promote this slow way of moving of cooking and, uh, you know, slow food Sloopy is what they promote. So it's very interesting

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (37:19):

If you stop and think about this, because Terry's brought this up for me, because I, I am the worst about eaten fast number one, or eaten while I'm doing something else. But she had read some research on stop and be slow and be mindful. And it's, it's, it's, it's interesting if you do that, the different feelings that you get, uh, you know, I don't usually, um, I usually will start feeling full, faster, but you actually realize that you ate sometimes it's like when you just blow through something while you're on the computer or doing yeah, yeah. In an hour, you're like, Hey, did I even eat?

Terry - Feeding Fatty (37:57):

And then you eat again and it becomes a vicious cycle.

Maria (38:00):

Yes. Or when you doing something and eating at the same time, Hey, I can't see because you know, you made the other deadline or something and your nerves are generally, and I tend to do that, you know, so you'll, you know, just doing it and you don't even realize what you're eating because you're working and you're leaving and it's really not mindful eating. And it's the worst. Yeah. The worst. Definitely. Definitely.

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (38:25):

Yeah. There's a lot of things I think we can help ourselves to be more healthy, even if we eat the same, even if we don't change our foods just yet, if we just can, uh, be more, you know, take our time and be more mindful, uh, it seemed like you fill up faster, you enjoy it more and have an experience. Yeah. Have an experience.

Maria (38:46):

That's, that's definitely right. It should be, it feels, you know, it should be, it can make it an experience that also, you know, kind of brings you closer to that. So you understand, then you're more mindful of the whole thing of, of eating. Um, so yes, it should be, it should be it.

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (39:07):

Maria, can you tell us about, um, your, the basic art of Italian cooking? The book?

Maria (39:13):

Yeah. Oh yes. Thank you for asking. So it's a series that I started, um, when I was living in Italy and, uh, came up with the tiny, no, because when I, you know, study cooking, your opinion, cooking is, is all very interesting. Um, the one thing is French cooking is very complicated. It's just so complicated. You know, some, some of the fancy restaurants, it takes like four or five chefs to make a dish made. You're talking about traditional French cooking. But the thing I love about Italian cooking is it's just, it's the, the food is going through a whole, it's very delicious, but it's actually very simple and basic. So I thought, well, and, and it's, it really is. It's an art to make things basic. There are, there's an art to it. It's not, you know, it's simple and it's basic, but to make something taste wonderful, that might only have say four, four ingredients.

Maria (40:14):

And it there's an art to that. And that's how I came up with the title. So it's a book series, the basic art of Italian cooking. Um, the first one that I did is a coffee table book, and that has, it's actually culinary and more so that it has stories of little towns in Italy. There is really autobiographical that I lived in and then recipes that are traditional to you, those towns and menus that go with it. And then the second book in the series is all the basic art of Italian cooking holidays and special occasions. And that will won an award in our suits, the Gorman world book award. Um, it was selected as the best Italian cookbook in, in America. Oh gosh 10. And that book has recipes. And again, culinary memoir stories they go for from Christmas in it's 10 chapters, and each chapter is a different holiday.

Maria (41:16):

It goes from Christmas Eve to, uh, Mardi Gras, which is, uh, like corn or I'm sorry, Tim Carnivale, which is like our morning. So, uh, their stories and recipes and using tips. And then the third book in the series is called the basic art of Italian style. And, uh, it is of course dimension it's, it focuses on again that has 10 chapters. And each chapter is devoted to a city that will, you know, an exhibit you've lived in and the word created, but then the rest in that he created in that city, but then the recipes that are traditional for that city. Now me, I just want to mention we were into is actually a unique, which is why I ended up doing the book. I did some research on him, but no one really knows about that because, you know, what's, I mean, you have the Mona Lisa and all his discoveries and things that he did.

Maria (42:13):

So people aren't really paying attention to the fact that invented like the, uh, table setting forks and knives and rotisserie and the olive oil press. And he actually acted as a wedding planner. Sometimes he had gotten jobs and what he putting himself through college through not college, but through art school, in order to support himself, he worked first as a waiter in a restaurant and then became the chef and then, uh, decided to open up a restaurant with another very famous artist that was studying with him at our school, Sandra Botticelli Botticelli. So they opened up this restaurant in Florence and it didn't go over too well because they were so forward thinking that at that time, people were still like just plopping food on the plates and, um, you know, no aesthetic quality to walk him in voted Shelly had in their mind the idea of everything in balance and smaller portions, making them aesthetically pleasing and the menus were artistic and all the way to understand the menu so that the restaurant quickly clues, but anyway, to make a long story short. So yes. So I did a book all about Leonardo DaVinci as a community, and he was truly iffy. Yes.

Terry - Feeding Fatty (43:39):

I had no idea. No, I knew none of that.

Maria (43:42):

And then the Mediterranean diet is really based on his principles. His principles was to have everything in balance. He always said that I balanced the colors on my campus and the food on your plate should be imbalanced just like that balance that on campus. So the Mediterranean diet is really based on a lot of peace, his beliefs and his teachings. So really, really interesting. Yeah.

Terry - Feeding Fatty (44:11):

Wow. And when does the third book come out?

Maria (44:15):

Basic Art of Italian Cooking DaVinci Style there they're all out. I have the book that I'm working on that will be coming out September. It's called The Basic Art of Italian Cooking Diaries. And they're actually diaries that I did when I was living in Italy, um, of my experiences there again, as a culinary memoir and lots of different recipes. So that will be coming out in September. But, um, but yeah, the one on dementia that's out already, and you can find these books on my website marialiberati.com or really anywhere you can find books online. So, um, yes, let's spell your, let's spell it T for them. Sure. It's L I E B like boy, like at word, or like Robert, a like Apple T like, um, I like the, uh, Maria, the liberati that, um, where they look up the basic art of high cookie too. Yeah.

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (45:13):

We'll be sure to include all those, uh, in the show notes as well as, uh, we'll put that up on the website. So they'll be able to, uh, easily go over there. And one more

Maria (45:23):

Thing I wanted, excuse me,

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (45:25):

You also have a podcast as well.

Maria (45:28):

Yes. The Maria Liberace show. Um, I was actually supposed to do a radio show at a top station in Philadelphia. And, uh, unfortunately it happened last March, right when the pandemic was happening and all the studios were closed with me. So I'm like, you know, I like to always make lemonade out of lemons. What am I going to do? Hey, you know, this is what I'll do. I'll try a podcast and the pie. Well, you guys probably know for me, a podcast is really fun and I, I liked it that I don't have to go out to your studio. I can just, you know, I made my home office and I can do my podcasts. So I w I wanted to make up a podcast, um, that dwelled on positivity and positive things that people like can travel culture and anything, you know? And, and that's what my, my, uh, my podcast, it's just on the enjoyable things in life. You won't find me talking about, you know, politics or the stuff going on. And I just, I think there's enough of that out there. So I just want to create something that's fun and enjoyable for people.

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (46:37):

I liked that I think we definitely need, um, you know, much more positivity. We tend to focus on the negative and there's so much even, uh, you know, we've been lucky. I have to always use this disclaimer that me and Terry have been lucky that we haven't had the COVID or any, nobody close to us has been devastatingly effected by that while I know there are a lot of deaths and a lot of people have, but, you know, we've actually been able to, uh, you know, thrive during this time. I think a lot of people, even though it's not optimal, if we just take a minute, we can always find the positive and, you know, we've got to spend much more time together, do things a lot, uh, you know, more close we getting out and walk in and, you know, I think mindfulness, maybe that would be the best word that we've been able to slow down, not always be on the run and just able to think about things a little bit more. Yeah,

Maria (47:32):

Exactly. And you're absolutely right. I think that's the one thing that I actually enjoy about this time is that yes, I I've slowed down and I there's, you know, I will slowed down, slow me down, I think, in, in my habits and the way I do things, cause I'm always running and racing, but you can only run every, so many, so many places right now. So, you know, I've kept busy, but, um, yes, it's, it's enabled me to enjoy more. I'm able to spend more time with my dog and, you know, we go on walks, which I just absolutely love being able to be outside or even spend time outside in, in my farm is I stayed and I've been able to do more with my little farm as well. So yes, I think there's been some positive and I think people exactly. I mean, yes, I know, and my heart goes out to anyone that's that's had any bad experiences, you know, but luckily, as you said, no one close to me had an experience, bad experience with it, and we've all been healthy.

Maria (48:37):

So, you know, I always think you don't want to dwell on the negative because it just brings more negativity. Negativity also does affect the immune system. So you want to keep positive being positive also helps you. It's another thing. It helps your immune system being out in the sun or walking. No, those are all things that are also things that they do help you in the system. So, you know, I've taken advantage of, uh, of some of the things that I think I wouldn't, wasn't always able to take advantage to stop and enjoy where now you can and you're forced to, and you know, it's not a bad thing

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (49:22):

To see all the opportunities that were put forth and we grabbed the lemons.

Maria (49:28):

Exactly, exactly. So, you know, that's what it is. And I think people should, uh, definitely look at the pot, try to always try to find the positive, um, as much as you can, there's always going to be a positive out there somewhere. So, you know, I definitely,

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (49:48):

This is a different show in a different topic, but just while you mentioned that, what I'm going to say is, um, you know, we had a, uh, we found, we had a little malfunction in one of our pieces of podcast equipment the other day, and it kind of happened late in the evening. We found some tapes that, you know, the audio was perfect for the podcast release, but the audio Terry's audio for the YouTube was terrible. You could barely hear. And, you know, so then I'm frustrated because I'm trying to figure out how I'm going to fix this and the piece of machinery we had, we couldn't make it work. And anyway, it was just all turmoil and stuff going on. And, you know, I was, I have to admit, I was a little bit beside myself in the moment and, uh, you know, got a good night's sleep, got up the next day, found a fix for it. And actually the fixed turned out to be much better. And so, you know, I jokingly told Terry, I said, okay, next time I get upset, just remind me that something good was going to come out of this. So

Maria (50:51):

Exactly. And that's the way sometimes it does happen. Yes, exactly. I've had that already thing happened too. Yes.

Terry - Feeding Fatty (50:58):

Yeah. I'm going to have to have him say that again so I can record that part of it because man, I didn't know what was going to happen yesterday. It was touch and go.

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (51:10):

And it just, uh, I think the message in that was, you know, I just, I kinda messed up my whole night for one thing that, you know, eventually things are gonna work out and, uh, it, it did so awful just say, take a deep breath and uh, you know, and get, get the working on the solution. Sometimes the solution turns out to be much better than, you know, we end up in a much better place than where we were. So

Maria (51:35):

Yeah.

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (51:36):

Well, Maria, thank you so much for taking time to come out and talk to us today. It's been such a pleasure. And uh, like I said, we will put the information in our show notes and on the webpage, but I know, I think I saw Terry already, uh, on Amazon trying to get the, getting the DaVinci one there. We're going to both sit down and try to,

Terry - Feeding Fatty (51:54):

Yeah, I'm going to go out of order, I think, and get the DaVinci one for I am. So, I mean, I'm just amazed by those facts that you shared with us. I am really impressed. I had no clue.

Maria (52:06):

Yes, yes. Most people I actually do present. I was doing a lot of like live presentations on that. Cause it's just so interesting seeing person. Yes. So yeah.

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (52:20):

All right. Well thanks a lot again. And we look forward to getting you to come back on and be again,

Maria (52:26):

Me know. Thank you so much. Thank you. Thank you.

Roy - Feeding Fatty - Maria's Amazing Transformation From Supermodel to Culinary Expert and Award-Winning Author (52:31):

So that's going to do it for another episode of feeding fatty. You can find us, of course, at feeding fatty.com. We're on all the major social media networks, as well as a, uh, video of this interview will be released when the episode goes live. It will be on YouTube. We are on all the major podcast platforms, iTunes, Stitcher, Google, Spotify. If we're not on one that you listened to, please reach out. We'd be glad to add you. So until next time that's going to do it for Roy. This is Terry I'll take care of yourself. Bye.

www.marialiberati.com www.feedingfatty.co

Want To Make a Positive Change? Perceive Your Weakness as an Opportunity with D.B. Marshall

D.B. Marshall talks to us about how we can flip the switch on our outlook on life. When we perceive what we believe to be a weakness or an obstacle we should turn that around and think of it as an opportunity. Taking a negative and turning it into a positive is key for a happy life and a life of gratitude. Let's help spread the love and joy to those around us.

About D.B.:

D.B. Marshall - Wellness Coach, Author, and Inspirational Speaker

On October 1st, 2018, D.B. birthed Love's Pursuit out of emotional hardship, love, forgiveness, and spiritual enlightenment. In a robust effort to impact lives across the world, he has dedicated his heart, experiences, time, gift, talents, and more importantly his voice to uplift others through community advocacy and support.

In addition, he became an Independent Herbalife distributor to help others achieve their personal wellness goals. D.B. is truly a champion for invigorating humanity, hope, and happiness of those around him.

Even before entering his doctoral program in Social Work, D.B. devoted himself wholeheartedly towards the betterment of others in terms of self-confidence, attitude towards life, and overall wellness.

His work with numerous charitable organizations including the American Association of Kidney Patients (AAKP), Big Brothers Big Sisters program, and AAKP Patient-Centered Outcomes Research Institute Dissemination Award on peer-to-peer mentorship—as well as other community-focused pursuits—saw him develop a kinship with people from all backgrounds.

His passion continued to grow, fueling his motivational speaking pursuits, advocating for noble causes while capturing the hearts of thousands in the urban community on his wellness radio show at WERUradio.com. Today, that passion is stronger than ever; his honest devotion to humanity sits at the core of Love's Pursuit and continues to change and positively impact lives globally.

Education and Certificates: Doctor of Social Work (ABD), Master's degree in Social Work, Bachelor's degree in Social Work, Associate's degree in Early Childhood Education, and Leadership Certificate.

www.lovespursuitatl.net

www.feedingfatty.com

Full Transcript Below

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (00:02):

Hello, and welcome to another episode of feeding fatty. This is Roy. This is Terry. So what we, uh, this podcast is chronicling my journey and Terry as my helper. So trying to lose some weight, get in better shape, just all around wellness. And, um, anyway, also we bring you guests professionals in different fields from time to time, and today is no different. We have an awesome guest with, with us and I'm going to let Terry introduce him.

Terry - Feeding Fatty (00:29):

Yes, we are delighted to have D.B. Marshall. He is a wellness coach, author and inspirational speaker in October of 2018. DV birthed loves pursuit out of emotional hardship, love, forgiveness, and spiritual enlightenment in a robust effort to impact lives across the world. He has dedicated his heart experiences, time gift, talents, and more importantly, his voice to uplift others through community advocacy and support. In addition, he became an independent, excuse me, I'm sorry. Even before entering his doctoral program in social work, D.B. devoted himself, whole heart heartedly toward the betterment of others in terms of self-confidence attitude towards life. And overall wellness has worked with numerous charitable organizations, including the American association of kidney, pH patients, big brothers, big sisters program, and AAKP patient centered outcomes research Institute dissemination award on peer to peer mentorship, as well as other community focused pursuits. They saw him develop a kinship with people from all backgrounds. His passion continued to grow fueling his motivational speaking pursuits advocating for noble causes while capturing the hearts of thousands in the urban community on his wellness radio show at weruradio.com today that passion is strong, stronger than ever. His honest devotion to humanity sits at the core of Love's pursuit and continues to change and positively impact lives. Globally. DB has a doctor of social work, a master's degree in social work, a bachelor's degree in social work associate's degree in early childhood education and leadership certificate DB. Welcome to the show. We're so happy to have you today.

D.B. Marshall (02:26):

Thank you. Thank you for inviting me. Glad to be here.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (02:30):

Well, we need some of your motivational speaking today. I was just telling her, I said, we need to see if we can get a pizza delivery man over here. So we need to talk about some

D.B. Marshall (02:38):

[inaudible]. Yeah, yeah. The cupboards dry.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (02:47):

Uh, well, thanks for taking time out of your day to be with us. Uh, it's awesome to have you, and so kinda tell us a little bit about, uh, what led you here. How did you get here and, uh, you know, loves pursuit. Yes.

D.B. Marshall (03:01):

Yeah. Um, so how did I get here? I, I can honestly say I got here because of love, right? So my, my book is entitled. I've just written a book and my books is entitled love, pursuit, journey to wellness. And so when I start going through things and start dissecting different events that took place in my life, and also just trying to learn who I was and who I was a bit calming, the Dell. I want to say the theme that kept coming out for me was like, love, love, love, loving me, myself, loving who I was, because it's not always to love who you were is sometimes it's not easy to love who we are right now because there's some things that we want to change about ourselves. And so it also encompasses, you know, loving God and loving my mom, loving my family. And so the theme love was just consistent. And so when I went through a lot of hardship in my life, it brought me back to love. And what does that mean for me?

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (03:58):

It's so important. It's not only, uh, you know, that self love component. We have to love ourselves before we can love anybody else. And I think that gets back to, you know, we have to be happy with us. We can't, we can't expect other things. And I think, you know, people like myself, you know, we eat for a variety of reasons, but you know, it's all, uh, typically it's all emotional. So we need to, you know, we talk a lot about that. We need to give ourself a break and I've got a, I've got a, another show that's moral business. And we talk about a lot there about how hard we are on a set of like, if we have 10 things on our to-do list today, and we get seven done, we can spend our time beating ourself up over not getting three things done versus celebrating those, uh, seven that we did, you know, and that progress that we are making. And I think, uh, most people in life we can, we're the hardest upon ourselves. We're our worst thing.

D.B. Marshall (04:57):

I, I, I completely agree with that. And I, you know, and some of it is social conditioning, right? And so I think we were almost taught that. And so we have to come back to the basics and we have to understand that I like to use control ultimate, delete control, all that needs to be a part of what we're doing every day, because that negative, um, thought will come up in our minds. And once you have that negative thought, it, you know, it caused you to feel some kind of way. Then it goes back to what you were saying that you create this behavior emotionally eating now that you have this behavior. So we have the control control alt delete and reboot, you know, start all over here. Yeah.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (05:38):

Yeah. And what are some techniques that you use? Because that, I think that's a key also that, you know, at night when you go to bed, we need to learn and don't want to dismiss the learning component of, you know, when we do something, you stick your hand on the, uh, stick your hand on the hot burn, or you get burned, you learn knots to camp back down, but for all, everything else, you know, we need to hit that control alt delete every night and start the next day fresh and, uh, ready to get down and do good, you know, not only for ourselves, but for the world in general. So do you have any tricks or techniques that you can kind of help you to refresh and start over?

D.B. Marshall (06:18):

Yes. One of the things that I do is meditate, right? And so meditation comes in different forms and I had to learn this the hard way I went through practicing Buddhists, I mean, praying and chanting. And when you really, when it really comes down to the nitty gritty, they all pretty much, it's the same thing. So you have to find out what works for you. So I thought meditating was just really just kind of closing your eyes and, um, you know, and that's worked for some people, but it doesn't work for me. And so I had to find a way to meditate in which I thought it would be beneficial for me. And so when I meditate, I just say an affirmation now. And so I say, I love myself an hour repeated several times. Uh, research shows that if you continue to repeat things, at least a minimum of three times or more, it then becomes a part of you individually.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (07:09):

Yeah. And if you notice the, how true that is, if you notice, uh, uh, there's a gown, uh, TV, car commercials, phone number, you know, call 800, whatever call 800, whatever call 803 times, because that's what really resonates with people. So I think that's awesome advice to affirm with ourselves three times what we want to get, that message. And, you know, it's interesting because, uh, my priest, he's such an awesome guy, but I get to talk to him every now and then. And that's one thing we talked about is those negative thoughts. And I like what he said that, um, our mind is a grinder, but we get to choose and it grinds 24 seven, but we get to choose what it grinds. And so I think that, you know, if we're feeding us that positive affirmation, it it's like building that muscle muscle memory to, we will become, I think we will become that more than that negative. Hey, you know what I could have done better should, you know, you really messed up and then all of a sudden you become a product of that. Yeah.

D.B. Marshall (08:13):

Yeah. I completely agree with that. Yeah. So

Terry - Feeding Fatty (08:16):

I was going to ask, so how, how Kim, we stay on the positive part of that and get away from the negative thoughts, you know,

D.B. Marshall (08:26):

Um, the best thing that I tried to, um, encourage and motivate people is one, you have to understand that life in itself is a process, right? And so you have to pace your strides, pace that journey, and don't set goals that, you know, you can achieve. And when you are attempting to change a behavior, you have to understand that it takes time. And so I give a prime example. I was writing this book. I work out, I used to work out eight fluidly. And so I literally started writing my books roughly about September. I just went back to the gym. And so over the past few months, guess what happened? I kind of gained some fat around my stomach. So now they're stubborn. Fat is there. And so for me to walk into the gym, thinking that I am going to lose the fat around my stomach in a matter of Mazda is probably going to be little to none because it's easier to gain in is harder to lose my sister. So I have to understand the set realistic goals and which I want to make sure I get back to where I was when I started before I started writing.

Terry - Feeding Fatty (09:34):

So realistic, smaller goals. I mean, look at the big picture, but chip at it, chip away at it a little at a time. Yeah, that's good.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (09:44):

Yeah. And the other thing I think too is, um, we get, I'll speak for me. Sometimes I get frustrated with not picking up something new or not figuring it out. But I think also too, as we learn in that journey is that we weren't born knowing everything. And some people may have better skills than we do, uh, at certain things, but it's because they've done that repetitively. So we need to, um, you know, kind of find that piece that it takes things take time. I think that is a drawback of the, uh, you know, I'll say you kids, you know, the, the younger generation and, uh, the instant gratification and I'm one I've lost my patience. And I think because, you know, we're so used to, uh, Google, you know, back in the day, when you had to walk across the room to get an encyclopedia, to look something up or go to heaven forbid you might even have to get on a bus and go down to the public library to look up, you know, but you know, you could ask yourself a question and it may be days or weeks before you could answer we're now, man, we can Google it and get the, anyway, the point is, I think that we've become so conditioned to instant gratification that, uh, you know, trying to work some patients in somewhere it's, it's difficult.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (11:00):

Yeah.

Terry - Feeding Fatty (11:01):

I think it all started with drive-throughs, you know, every week we think every place should have a drive-through no matter what it is, what the service is, whatever.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (11:08):

Right. Exactly. Oh, we might have lost, um, give him just a second, see if he'll pop back up, but I'm afraid we might have lost the baby. Oh, well, we'll just keep talking. How about that? We'll give him a chance to pop back up, but, um, yeah. I mean, I think it's just, um, you know, the other thing I was going to talk about too, a little bit is social media has, um, it only shows usually the best of other people where, you know, there's other going on and sometimes that's even fake that we just everybody's life is not as perfect as it may appear on social media. So

Terry - Feeding Fatty (12:00):

I only want to show the good things. Yeah. Yeah. And I thought, I figured for sure you were bringing me up when you were talking about having patients. We got to,

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (12:10):

Yeah. We were just talking about patients. I'm not sure how much of that you heard, but we were just saying that, you know, we've all grown thin of patients, but we have to be patient with ourselves. For sure.

D.B. Marshall (12:21):

Yeah. Paige, you know, I used to make fun, uh, the elderly, I ain't gonna say elderly cause I'm in the staff. So I can remember the older generation sands, certain phrases, you know, like patience is a virtue and it didn't necessarily make sense to me because I didn't appreciate patients when I was younger. And every, since I hit like 40 patient has the hump a huge, huge part of my life.

Terry - Feeding Fatty (12:48):

Oh, just wait. Youth is wasted on the young. I remember that. That was a huge one.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (12:55):

So what, what made you decide to write this book? Was there a specific, um, incident yeah. Something in life that happened or just some things that had been on your mind, you just wanted to get out finally.

D.B. Marshall (13:06):

Well, believe it or not, people have always told me that I should write a book based on just my life and my upbringing not faced a lot of different obstacles. And to me, they weren't obstacles until I started hanging around with other people. So in short we would poll. Okay. And so in a black community, you know, sometimes we have poor, we have Pope. And so PO is, is poor than poor, if that makes sense. So with that said, you know, we had the powder milk, the welfare cheese, uh, I mean the food stamps, I don't know if you all remember, but the food stamps used to actually be paper, like real paper with different colors. And so with that said, I went through a number of things and the thing that really, really took me there was the divorce. So I got divorced. Maybe it's been six years now.

D.B. Marshall (13:58):

And we were married for 10 years. And me personally, I really don't believe in divorce. I feel like, look, if we love each other, is there, if there is an odor of love, I'm going to work it, you know, I'm going to figure out what we can do. Unfortunately, that's my value. And I had to understand that's not everyone else's valued. And so what that said, it really hit hard. And in addition to that, there was some other things that was going on. I was dealing with racism. I was dealing with discrimination. I was dealing with, um, I remember going to work one day in a car, came out of nowhere and I had to avoid, um, from the car hitting me and I, my car ended up in a ditch and they literally had to get a tow truck and pulled me in my car, out of his ditch.

D.B. Marshall (14:41):

He was just so much that was going on. And so at that particular time, I said, you know what? I just shut down. And I went into a depression for about three, a little over three months. And so I took FMLA and took 12 weeks off and I didn't go to work. And here's the thing I had to make sure I did the work because when I went back to work, although I wasn't in the same position where I experienced the discrimination and racism, I still had to go back to the same organization in which I experienced the discrimination and racism, if that makes sense. So I had to make sure that I had the necessary tools to go back to deal with certain things that I knew that was going to trigger me. Yeah. And so that started the process of the book.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (15:25):

Okay. Yeah. Very interesting. I guess it's, um, you know, and that's the time to take, to be very introspective. I think it's good. You know, I think what you mentioned though, is that, you know, getting yourself in that right place because coming out of a bad situation and doesn't matter, you know, there's so many of them, but if we come out of it, throwing yourself right back into it, before you have a chance to heal and get yourself right. With the position, you can even just send you further into those depressions. I'm sure that's correct. Yeah.

D.B. Marshall (16:00):

Yeah. And so you have to make sure that, you know, you have to make sure that you do the work. So I run into so many people who just don't do the work and, you know, we just kind of talking about diets and we were talking about food and stuff. So, you know, we see all of these commercials, just diet, emergencies, diet commercial. And, um, one thing I talk about in the book is like, facts are facts. You have to really understand what you're eating and you have to understand labels and you have to understand marketing and advertising that is on these packages because you know, their job is to pull you in to spend money and to these products. But most, most times when people do that, they start a particular program. And when they start that program, they ended up in a situation where they're doing it for all the wrong reasons. Um, they really haven't dealt with the psychological aspect of may being overweight or however it's affecting you. Right. Um, cause there's different reasons. And so when you don't deal with the psychological part, I don't care how many dieticians you get on. You're going to end up in the same particular place. So you have to first reprogram your mind. And once you change your thoughts, then you can change the feelings in the actions and the behaviors.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (17:08):

Yeah. Yeah. And that's the most difficult part. And you know, like myself, you know, I've considered the surgeries over the years for sure. But, um, I've always thought that I even, the surgery won't help you, but in the short run, if you don't change what you think, because eventually you just go back to your old ways and then you have a lot more complications. And so that's one reason that, you know, we're striving really hard to change the behaviors where we can live this life from now on. It's not something that's very temporary, uh, or very, uh, you know, has an end date or an expiration. Cause the other thing about diets and programs and things like that I feel is that there's an end time. And then you have to go back to the real world to real life. And if you haven't figured out how to handle that, then it it's, it's a very short-lived victory for you.

D.B. Marshall (18:04):

Yeah. It'd be so nice if we can have, you know, all, um, Beyonce is coming. I don't know why, but why. So she have all of these professional people around her to make sure that she is maintained, but that's her work. Right. That's what she did pays to do. She gets paid to dance, entertain into look good. And so unfortunately we don't have those resources. And so we have the one worker full-time job at the sit here and determine what needs to go into our mouths and into our bellies. Then we got to turn around and we have to cook it. Then when we cook it, we got to hope that it tastes

Terry - Feeding Fatty (18:41):

That's my life right there. And Roy always says it does, I must say,

D.B. Marshall (18:47):

Yeah. So there's a trial and error right there. And so for me, one of the things that I did is that I eventually stopped eating because it tastes good. I didn't live to eat. I now, you know, eat because it's just the right thing to do. And now I can eat something. It don't necessarily taste good. So I can literally put a bunch of greens into my shake and eat that with no sweetener, like none. And I'm okay with that. But it took three to four years to get to that point. Yeah. So initially I started out with a bunch of fruit and just one vegetable. Then when I got used to that, I took out a fruit, added another vegetable. Then you learn what vegetables are, bitter, which ones are not so bitter, which one is stringy and you kind of like move from there.

Terry - Feeding Fatty (19:40):

Yeah. We've been, we've been messing with smoothies, you know, trying to do different smoothies and, and not put as much sweet stuff in it. Um, so we're kind of in that, in that learning mode, still about tasting good, cause you know, not much of a kale person

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (19:58):

And I don't know about other people that, you know, have weight issues or eating problems, but I think you, you hit on what mine is. Is that food, uh, food is fun. I mean, that's, you know, it's like there was a period in life that, you know, you went out to eat or to be with friends to talk, socialize, but then, you know, and, uh, I've shared this example before, but um, one day Terry was out running around and I thought she was going to stop at the Chick-Filet and bring home a spicy chicken sandwich for me. But she called me, you know, when she was almost home and she's, I said, Oh, he got some lunch. And she said, uh, yeah, there's a salmon and some salad in the fridge. And I'm just telling you that the air just went out to me. The life just was out of, I was so excited about this Chick-fil-A sandwich and then the salmon and the salad were awesome. There was nothing wrong with it, but it was just the excitement of that. So anyway, it's funny that I don't know, like I said, other people, but a big part of me is I feel like, well, I'm not having fun if we're not out eating and trying and doing new things

D.B. Marshall (21:08):

And that, and that's very true. So most of eating is socialization, right? And it's one of the things that brain communities, family neighborhoods together is when we sit down, um, and make a meal and Oh my God don't even get me what potlucks, but then there's downside to that. So, um, I want you guys to do this. When you sit down and you eat, I want you to analyze your food, right. I want you to go research more. I want you to analyze it and I want you to be able to tie and get a little post-it or something and identify what I call the feel-good foods. Okay. And so then, then you identified the not some feel good. And so you're probably going to realize that the feel-good foods are cards, right? It's the thing that sit on your stomach and you get lazy and you be like, Oh, they are so good.

D.B. Marshall (22:04):

And you rub your belly, take it down. And so those are the things and the reason that they are for feel-good foods and we get sleepy and take that because I bleed chemically, you know, really reduces that inner G within our system that make us yeah. And so once we get to that point where, um, we can identify those particular foods, I always tell people, just be mindful of what you put on your plate. And so, I mean, you can either get the play and actually label it, you know, feel good food. Cause we used to say meats, carbs and vegetables and stuff. No, actually label it. And it will remind you, okay, I need to get a small portion of this and a little bit more of that. And you realize you won't get tired as fast. You won't get snippy because a lot of the times the car turns into sugar. It's the sugar that actually either, you know, bring us down or actually increase our energy.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (23:04):

Okay. Yeah, no, I like your point too, about, um, you know, coming off of stuff gradually. And I think that's a good thing like with the field, good is, you know, you may start out with half your plate, is that feel good? But if you just kind of narrow that down over time, uh, you could probably kind of wean yourself off of it where you're not. So, you know, I hate to say dependent, but I guess it is, you know, food and carbs are carbs are very addictive. I've heard that they are addictive as a lot of drugs are because they give us that that feel good and that, uh, you know, they give us that little pick me up that we're all looking for too and sugar and caffeine, all of right.

D.B. Marshall (23:47):

I completely agree in what you do and things like that. And I always tell people say the feel-good foods for those very stressful times, you know, like either way out, because that trust me, they come in, there's no way you're going to live on this earth and you are not going to be hit with something unexpected. And I try to do my best to do that. So for lent, I gave up Reese's peanut butter cups and Pepsi, I love Reese's peanut butter cups and Pepsi, right. Full of carbs. And so with that said, that's my go-to when I'm feeling some kind of way I go to Reese's peanut butter cups and um, yeah.

Terry - Feeding Fatty (24:22):

Canceled Lindt for this year. Right. COVID and then 20, 21, you know, I thought they canceled it for this year. Now your peanut butter cups down.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (24:38):

Yeah. It, um, I guess it's, uh, the that's and that's kind of where patients I think comes in or where we talk about patients. It's our, maybe the gratification that we, you know, we think we have to, uh, well, we do, we have to limit that intake of that bad stuff, but, um, we just have to reach deep down inside to, to get that willpower in order to know that it's the best for us. And sometimes that's, that's difficult as well. It's like, even though we're eating something bad, we know we shouldn't be eating it. We know there's a healthier choice, but it's just that, um, the willpower to do what we know is right,

D.B. Marshall (25:16):

Right. We have to understand that some of us don't possess that willpower. Right. And so then that's when they come and we have to make sure we have accountability partners too, to just make sure they kind of checking us, checking in on us, just to make sure we're doing what we supposed to do,

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (25:30):

Which kind of comes full circle to the, uh, the part about, you know, having to admit our weaknesses. Cause a lot of us, you know, we don't want to admit that we need that help or that we have a problem, you know, with that eating or with that specific food. But we have to, at some point you just have to let all that go and say, yeah, I need that help.

D.B. Marshall (25:51):

Yeah. And you know, and sometimes changing the wording to where actually helped change your mindset and also change your emotion and change your behavior. And so I, I no longer use weakness. So I talk about this in a book. So I always tell people to know your strength and your weaknesses. Right. But, and to, to kind of speed that up, Dan started exploring what weakness is. And so oftentimes society has actually conditioned us to believe like, you know, you're less than, or you're not good enough, so we can kind of change a weakness to me, an opportunity. I think we can look at things a little bit differently, right? So this is my strength and these are the opportunities. And to me, a weakness is nothing but an opportunity that you are in a process of trying to master. And that's part of your self discovery, right? You continue to work on this particular thing. That opportunity is there. If you live in and you breathe in and you can move, that's an opportunity to change.

Terry - Feeding Fatty (26:44):

That is really good. I like that.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (26:46):

Yeah. Because we could take, instead of it, well, you know, I'll just, I won't, I'm wanting a pizza. And so instead of taking that as a failure, that I'm going to eat a pizza, I could take it as an opportunity that I can eat something else, eat something healthy and get those carbs

Terry - Feeding Fatty (27:01):

Eight, that'd be ground Turkey that I'm going to wish up for dinner or something.

D.B. Marshall (27:06):

And it goes back to what you are, what you said with your pastor. He said, yeah, we have these thoughts, but we still have the decision. Right. So it gives you that authority. And that's what we have to understand. We have to start learning to walk into walk and speak with authority because I don't think we do that enough. And yeah, you may fall off the bike when you try to do that. But guess what? Tomorrow is another day and you can try it again.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (27:28):

Yeah. Yeah. That's another big thing is the, well, I came off the tracks yesterday and did it. And so you, you know, like for me, you kind of break that momentum and then it's easier to mess up tomorrow instead of, you know, control alt delete, get it out of your mind. We had a situation yesterday, whatever that was, but today is going to be different and you got to come out fighting again.

D.B. Marshall (27:53):

No, I completely, I completely agree. Um, it's never, it's never too late. I appreciate it all the time. It's never too late. I remember watching the episode, uh, Matt, um, Oprah's masterclass and she had Morgan Freeman on there and he was telling me, we kind of explaining how he became an actor in his fifties. I was like, what?

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (28:12):

I read that not long ago that he was in his fifties before he even started, which is crazy.

D.B. Marshall (28:18):

Exactly. And I was like, look, I just started 47. And you know, I've been beaten up, you know, I, I'm not, I'm going to be honest. I dyed my beard, just hide my gray.

Terry - Feeding Fatty (28:30):

I was going to say, it looks good.

D.B. Marshall (28:35):

Yeah. Thank you. But you know, you know, when we're changing and we meaning these, um, I call it age and milestone. It doesn't feel good. It's like you almost lose in control of who you used to be. And that's a very difficult process. And so when I saw that with Morgan Freeman, I was like, he landed his first star road and it's been driving miss Daisy. You know what? It just, it just motivated me to keep going.

Terry - Feeding Fatty (28:58):

I, I did. I actually watched that the other day. Um, that was such a good movie at, well, I could go on anyway. You say, you said Beyonce and Morgan Freeman and I'm there. I like, I be on say, Oh, I'm part of the beehive. Yup. Now I'm looking at, sorry, I probably should've put reaching on it.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (29:22):

You know, aging is a whole big part of this too. I think it's, uh, well, you know, in our younger years it was easier to transition to, you know, go out and lose a few pounds or, you know, we're more active where it seems like, uh, you know, especially with the COVID and everything we've been going through. Uh, we're just not out about as much. And, uh, you know, thank goodness the cold weather seems to be behind us. So we're hoping to be able to get out and walk around the neighborhood a little bit more. But, um, yeah, you know that, and I know we've, you know, we have guests on that. I realize that there's a separation between, uh, you know, we can't always exercise our way to losing weight and being slim. It's, you know, 80% of it's what we put in, but what I can tell you for myself is that if I'm out being walking and exercising and being healthy, it is so much easier for me to eat. Right. Just because I feel better about myself, where, you know, when you're kind of locked in the house on a winter day and you're watching some TV, you know, that's when all the, uh, all those foods that we shouldn't be eating, that's when they're all the very best.

D.B. Marshall (30:34):

Well, I'm going to give you something to try. I did this with one of them. I don't know if I told you I am a, um, an intern clinician. So I'm in the process of getting my, um, clinical license. Okay. But one of the things that I encourage, one of my patients, because she has her favorite show. So what's your favorite show, Roy?

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (30:52):

Oh my gosh. Closer. Yeah. The Clover,

D.B. Marshall (30:56):

The closer I are looking at the closer, there's no reason when you're looking at it. Cause it's you going to look at that everywhere, right? Yeah. I'm assuming it comes on every week you get down, you get you a mat and you start doing leg lifts when you started doing crunches and you know, and you can just move your legs while you're actually looking at it. And then when the commercial time comes to commercials, it's usually three to four minutes. Then you can get up and you can do some jumping jacks. So you can do some squats, but you can do something. So, you know, those are times that, you know, you can won how that instrument mama was the closer, but to also have that intimate moment with herself, that's something that I, I encourage people. There's no reason to look at your favorite shows and sit down and eat chips.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (31:38):

Well, I was just going to say, I was going to say, when you're, I'm doing leg lifts, that's going to make it hard to eat chips, but we're on crunch now, but that's an excellent idea is, and I'm guilty as anybody of not thinking, you know, not taking those little opportunities that we don't have to do a lot of strenuous something, uh, you know, crazy. But just like you said, just getting down in the floor, just moving around and, uh, stretching, you know, that's something else that we've talked about quite a bit, but I just, um, feel extremely tight. And that's one thing that I feel would help me a lot better. A lot more is just a stretch. And, uh, you know, I'd been over the other day doing something and I like to throw my back out just because I was so tight that, uh, anyway, I just always feel like I do better, you know, when I'm in that physical moment and doing really good, you know, I don't, you don't want to come home and eat, I guess, because the endorphins that are released through the exercise probably are some of the ones that you get from whatever you're eating as well.

D.B. Marshall (32:43):

Yeah. And that's real good. And, um, that is a awesome, awesome, um, topic or a mentionable that you just stated it's stretching. So that's something that I just recently got into and I'm learning that we should stretch more as we become older. Um, just because the way that the body works, things become really tight. We don't exercise as much. And so if you can, all of us, you know, I encourage you, if you're at 40 years old, that you really just get into yoga and stretching because it acts in your life big time.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (33:17):

Okay. Yeah. And there's actually a shop that's opened up here close to us. We went and tried it. Uh, it's a place that they stretch you out and, you know, they have like a, uh, um, I guess it's a little bit different than a massage table, but kind of like an exam table, but they stretch your legs, your back your arms. And, uh, it's amazing how I was a little sore, but it really felt good just to get stretched out really good.

D.B. Marshall (33:41):

And, um, another couple of things I just want to mention. So for men, I always encourage men over the age. Uh, I would say 40 as well to, um, get your, to Tasha on levels check. Um, studies shows that I touched her on levels peak at 25. And so when we see a decrease in our two top small, it's easier for us to pick up fat and in fact increases tremendously. So a lot of times a lot of the stuff happens. Ady erectile dysfunction that happens, um, tired being tired and or sad. Just a lot of stuff kind of happens because their body is transitioning. Um, and for women, I always encourage women, probably the age of 40, just to make sure that they are doing any type dude, like strength training, just make sure they're doing strength, training and light, light weightlifting. And I say that for like weightlifting, because women's shared, right? So you all have your menstrual cycles and things of that. And when you share that, because you've been sharing so much, your bones get more brittle as you age. And so that's why a lot of older women deals with osteoporosis than men. So they deal with, but the bone issues. So just to make sure that you are doing something that, um, that is weight bearing and building a muscle, because we know that women muscles are a little bit harder to develop in men because of the Totara thrown in the extra numbers. Right?

Terry - Feeding Fatty (35:06):

Yeah, it does. That's true. I mean, I, I just re I have off and on for the last couple of years taking calcium, but I've been taking it pretty, pretty good for a few months now, you know, daily, I did, I had a checkup and of course that's one of the things that the doctor was talking about. Cause I've, you know, I've got aches and pains, you know, and if I don't get out and walk, I don't much like to go to the gym other than to use use, um, you know, to walk, to walk there. But I do love to walk around where we live. Um, and if I don't get out and do that, I can, I can so tell a difference. But, uh, yeah, the calcium definitely has been helping as far as with some of my aches and pains, the ones that can be helped,

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (35:52):

You know, something that's been kind of on my mind to the last, uh, last few days is, uh, w we were looking up some questions that people ask all the time and once what, uh, you know, what is considered a low carb diet. And so it kind of talked a little bit about it, but I think it's important to mention that, you know, when we veer off or when we make changes, the first thing we always say is, you know, we're not doctors. So always seek out, you know, a medical professional, registered dietician or nutritionist, but, um, people, I think there's a domino effect that when you cut something are increased, something, it changes the macro and micro nutrients that you receive. And, you know, it's important. We always recommend getting, um, you know, getting an app or marking it down, however, you can track it.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (36:39):

But, you know, they got some apps that are good because that way you can see that, um, you can actually be doing more harm to yourself. You may be losing weight like you want, but, you know, there are things that you could be messing up in that process. So it's always, uh, I think it's always advisable just to watch those nutrients to make sure you're getting as much of everything, you know, and, uh, I think iron is another one for women that, that they have an issue with where men don't and, you know, like my doctor said, be, be careful of iron because, you know, you can do too much of it for the men. And so again, it just, um, we just have to be very careful about tweaking all this stuff and not, you know, I think the moderation is probably the key word for anything that we want to try to do.

D.B. Marshall (37:27):

Yeah. It goes back to pacing, your strides, what we were talking about earlier. It's like, it's a pace always, always, you know, get your animals. The animal is going to give you a lab person. A doctor is going to pretty much give you recommendations or where you need to go. So I completely understand what you're saying about that. Um, in my opinion, um, and it's just an opinion. I always, when people are struggling with the carbs, I encouraged him to kind of wean off of carbs and increase the fats. Right. So the carbs have the sugar that's processed in your system and the fact necessarily we don't, so you have the avocados, you have your olive oils and things of that. Well, we've always been taught that carbs, give you energy, what fat does too. Yeah. Right. Nobody never talked about fat when we were growing up. Right.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (38:07):

You know, and there's, um, you know, there's been some anecdotical anecdotic. Yeah,

Terry - Feeding Fatty (38:13):

Yeah, yeah. Anecdotal. Yeah.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (38:16):

But dance will say that, uh, you know, there's been some evidence that you can look at the, um, the increase in Alzheimer's and trace that back to the beginning of our low, uh, low, fat fad that we had in the late seventies and early eighties.

D.B. Marshall (38:34):

Yeah, absolutely. Right. It's funny, you said, I just wrote a whole blog on how, um, fats actually help with all times. And so if you have a healthy fat content, um, and understand, there are difference between saturated and unsaturated because they are two completely, two different things. You know, I'm just looking at it as just fast. But if you go out there and you get the healthy fats, um, they can definitely hurt help with, uh, cognition, the brain condition, and you can decrease your chances of experiencing dementia and Alzheimer's Alzheimer's itself. Yeah, that's true. Yeah.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (39:11):

So anyway, I just, uh, you know, I just always like to put that out there is that, you know, making these subtle changes, but, uh, it, it can be good, but we just don't want to be, uh, you know, we just don't want to go crazy because so many people are like, well, I think it's, it gets, again, it gets back to patients is like so many people are like, all right, I'm cutting all my carbs out. I'm not ever eating another one. And, uh, you know, they expect that they've been putting weight on for 10 years and it's like, well, they cut carbs out yesterday. And then they're looking at you today. Like, well, why haven't I lost all that weight that I put on? You know,

Terry - Feeding Fatty (39:45):

Over the last 10 years I have true dad doesn't work today.

D.B. Marshall (39:49):

It's always healthy to like, create that baseline. So the baseline would be when you go to the doctor and they say, Hey, you know what? I've got a thought, you know what I'm saying? You don't have hypertension. You don't have high cholesterol because you need to know all of that information before you start implementing any kind of diet. Now I'm real good about going to my physicians. Um, you know, twice a year, I that's just, just for me. Yeah. And that insurance don't always pay for it, you know, but you know, sometimes I pay out of pocket, but you have to understand where you're going and you need someone or a professional expert to monitor you while you've making these subtle changes. Because like you said, you throw something out of whack and you, all of a sudden, you feeling sad. Are you depressed in your chemical imbalance? It's just going to just, you're going to start all over again.

Terry - Feeding Fatty (40:35):

Right. And if you have, and if you're on medication also, I mean, you just have to, you just have, there's so many factors that have to be weighed out before you make any changes. ADA. Yeah. Eight is barking.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (40:47):

The clock, the dogs are going off. They're like alarms, when it's time for them

Terry - Feeding Fatty (40:51):

To eat. They know I

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (40:53):

Was just going to speak to your, uh, you know, the carbs about you saying coming off those gradually. Cause I've got kind of, it's a comical story, but, uh, it's been about three or four years ago when my doctor diagnosed me with type two diabetes and he said, look, I want you to get your carbs down and try to stay between 40 and 60 a day. And I'm like, okay. So that was on like a Thursday, Wednesday or Thursday. And so, uh, Friday and Saturday as I'm working around the house, I start feeling terrible. I mean, like I felt like right at the top of my head was fixing to blow off. And I thought I was having some kind of a, uh, high blood pressure event. And I was like, Oh my gosh, I'm fixing to have a stroke and dying, you know? So I just, like, my goal was just to live through the weekend and, you know, get back to see this guy.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (41:41):

And so I called him up Monday. I'm like, I've got to come see you. And he's like, well, you're just here thirsty. What's up. I said, well, so I feel like I'm having a stroke or something. My head's fixing to blow off. And he started laughing. He's like, have you been holding your carbs down? And I said, yeah, I've been trying to keep between 40 and 60. He said, yeah, you're just having carb withdrawals. He said, you know, he said, he said, carbs are so addictive that he said, it's just like a drug that, you know, you come off of it. He said, you're going to feel bad for three or four days or maybe even a week. But he said, stick with it and you'll get yourself through it. So I always laugh about that, that, you know, we don't realize how addicting. And, uh, like you said earlier, these companies formulate foods in order to sell more of them. And so sometimes the things that we eat, uh, you know, that's something, when you start looking at carbs, you will find that they are hidden

Terry - Feeding Fatty (42:36):

Everywhere. Really has a where

D.B. Marshall (42:41):

The devil, I call him the devil is what I call them devils because they are hitting like, you know, there's carbs and fruit, there's carbs and vegetables like you, when you really sit down and I'm, and I talk about this in the book, you know, the facts are facts. You sit down and read. You'll be like, Oh my God, I did not know that they had that sugar count or that, um, carb count. But they are every single way you can't get away from them.

Terry - Feeding Fatty (43:06):

Banana banana has like 20 carbs in it. Yeah.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (43:10):

Yeah. And you know, I think it's good to say. Two's like the banana instead of eating a whole one, you know, we've just kind of cut back to where we can eat a quarter or half at a time. And that's what, um, sometimes I feel like I have the all or nothing mentality. It's like, well, that whole banana is bad. So we just can't eat any of it. That's not true. Maybe we don't need the whole thing. Let's just portion out to take a piece that we need from it. Yeah.

D.B. Marshall (43:35):

Um, yeah, I don't do it. It's it's, you're setting yourself up to fail when you do that, when you try to remove it, because you don't even realize how much your body actually urines and depend on it until you completely remove it. And then you're just walking around and you bugging out and you're snapping over snacks, everybody, like, what is wrong with me today? Do you stop eating the banana?

Terry - Feeding Fatty (43:58):

Right? Yeah. You're just conditioned to it because that's what you've been doing. And that's how you've been doing it. Yeah, yeah. Yeah.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (44:05):

What DB, thank you so much for your time. I know you've been very generous and stayed with us a little longer, but we appreciate it. It's a great conversation. So, uh, before we let you go, a couple of questions first off is what is a tool or a habit, or what's something that you do every day in your daily life that you feel adds a lot of value.

D.B. Marshall (44:25):

One of the things that I do, and you might find that a little crazy, but I literally get on Facebook and I go into my messenger and I usually send them random, good mornings. And I love you or hellos. You'll be surprised how many people go throughout the day with no one saying I love you. And so, since I am a product of love and I also see myself as a universal servant, I extend love. And so I randomly go on Facebook and I just say, good morning, or Hey, or I love you have anybody said, I love you. And then I get the weirdest responses. They be like, huh? What? Okay. It's foreign to them.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (45:02):

That's awesome. I love that. Cool. I do too. I love that. Now. We just certainly never know where people are in the journey. And sometimes that well-placed good morning or I love you can really do a lot to brighten up people's day. So I love that. Let's all start.

D.B. Marshall (45:19):

I say this. Believe it or not. I stopped three people from committing suicide, attempting suicide. Not doing that. Yeah.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (45:28):

That's awesome. All right. Well, let's make a commitment this week. We'll send out more of those messages like that and see if we can, that would be a good trend to pick up on love and kindness. Yup. Yup. All right, DB. Well, thanks a lot. So tell everybody course, how can they reach out and talk, tell us about the book, how they can reach out and get ahold of you.

D.B. Marshall (45:49):

Awesome. So I'm on every social media platform, LinkedIn Instagram, Facebook, where the love, loves pursuit, P U R S U I T a T L. The ATL short for Atlanta. So lovespursuitATL. You can find out a lot of different things that I'm doing, um, because I am doing a, like I'm in the community all the time. In addition to that, um, lovespursuitatl.net is where you can purchase. My book. Book actually will be the launch on March the 17th next week. [inaudible], you know, I'm on this campaign trying to encourage everybody like, Hey, I tried to become a best seller. I've been on that campaign there. So those are the two, well, all the places in which you can reach me.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (46:39):

Okay. Awesome. Well, we certainly appreciate that. Y'all reach out, pick up a copy, get on your social media this week and let's spread a little love and a little, a little happiness and joy where we can, we never know who needs that in our life. So congratulations on the book. Congratulations. And also we'll say that you are finishing up your dissertation, so we wish you well with getting that taken care of. Yes. We want to remove that. We want to remove that label that we talked about prior to that we want to remove the ABD after your name

D.B. Marshall (47:15):

Acronyms or something else.

Roy - Feeding Fatty - Want To Make a Positive Change Perceive Your Weakness as an Opportunity (47:17):

Yeah. That's all right. All right. Well, that's going to do it for another episode of feeding fatty. Uh, this is Roy necessary, so you can always find us at www.feedingfatty.com we're on all the major social media platforms. And we are also on all the major podcast platforms, iTunes, Google, Stitcher, Spotify for not on one that you listened to reach out, we'll be sharing it. You added also a copy or a video of this interview will go up on YouTube when we release as well. So until next time, take care of yourself.

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www.feedingfatty.com

The Benefits of Eating Low Carb and Keto with Intermittent Fasting with Cheryl McColgan

Is low carb and Keto really sustainable? Cheryl has been doing low carb for the last five years and Keto for four with great results. She lost some weight, along with improvement in long-term anxiety, depression, sleeping, and brain fog. Cheryl also talked about the benefits of intermittent fasting. Giving our bodies time to heal and decreasing inflammation.

About Cheryl:

Cheryl is the founder and editor of Heal Nourish Grow, an ultimate wellness, healthy lifestyle and advanced nutrition site.

She helps others develop the confidence and habits to create lasting change and greater health by sharing her wealth of knowledge and over 25 years of experience in psychology, addictions studies, fitness, nutrition, yoga, health and wellness.

Coaching others to reach their personal version of ultimate wellness is her passion. Cheryl came to low carb and keto in 2016 after a particularly difficult time in her life in which she was gaining weight, not sleeping well and overly stressed, despite lots of healthy behaviors.

Once she began low carb, there was a huge shift in her health and outlook. Not only did she lose the weight she gained, but long term anxiety, depression, sleep and brain fog greatly improved.

At nearly 48 she's feeling better than ever and uses her experience and research into keto to educate and coach others to greater health and wellness. She posts keto food ideas daily on her Instagram stories and recipes, research and wellness content at HealNourishGrow.com.

www.feedingfatty.com

Full Transcript Below

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (00:01):

Hello, and welcome to another episode of feeding fatty. I'm your host, Roy Terry. So where the podcast, you know, we're journaling our, we are kind of chronicling my journey through the health and wellness, trying to become, uh, more, more healthy and have more wellness through, uh, nutrition, physical fitness, uh, mindset, just, uh, you know, kind of well-rounded well-balanced is we're not necessarily, uh, you know, doing anything that's off the charts. And from time to time, we also bring guests that are professionals in this field. And today we're a fortunate, fortunate enough to have Cheryl McCall going with us. She is the founder and editor of heal, nourish grow, and ultimate wellness, healthy lifestyle, and advanced nutrition site. She helps others develop the confidence and habits to create lasting change and greater health by sharing her wealth of knowledge and over 25 years experience in psychology, addictions, addiction, studies, fitness, nutrition, yoga, health, and wellness. Cheryl, thanks so much for taking time out of your day to be with us. We certainly appreciate it. Yeah. Thanks so much. You bet. If you wouldn't mind, tell us a little bit about your journey. I know that, uh, you know, we've talked a little bit about in 2006, you kind of came to the low carb and keto after, um, you know, some particular, a particular time in your life. So if you could just give us a little background on that, that would be great.

Cheryl - Heal Nourish Grow (01:35):

Yeah. I think it's actually 2016 or something like that, but we can, Oh yeah, no worries. We'll give you the timeframe, just cause some people like to know how long you've been doing this because you know, a lot of things you hear in the media is media is like is low carb and keto, is it really sustainable? Well, I've been, you know, low carb for five years at this point in keto for four. So I would venture to say it's pretty darn sustainable. Um, but how I got into it from a health perspective is, um, I had, you know, like everybody getting a little older was working a really stressful job and was starting to put on some weight. And I was not super happy about that because my whole life I've been focused on health and wellness. Right. And I wasn't really eating anything substantially different or doing anything, but I wasn't sleeping well.

Cheryl - Heal Nourish Grow (02:20):

And I had a lot of stress in PS for people out there, weight loss as a goal, getting stressed and sleep under control is a bigger component of that than anybody likes to talk about or wants to think about, but it is don't we know. Um, so anyway, once I started kind of digging around and I'd done it all at this point, so I'm going to be 48 here shortly. And I grew up in the nineties where it was a low fat craze still and you know, all through my teenage years. And I don't think I ever like touched butter for years and years and years because I was so, you know, low fat and then I was vegetarian for seven years. So every time I would come across a paradigm where I thought it was, you know, the healthiest thing, right. Uh, I would, I would do that and I'm pretty committed.

Cheryl - Heal Nourish Grow (03:05):

So I built for awhile, but, uh, I think one of the benefits is I'm also very science-minded and open to learning about new things. And so whenever I'm faced with new information, new studies, new research, that kind of goes against what I might've previously been doing. Aren't willing to take that on. And so when I started reading about keto and low carb and, um, you know, when I first started there, wasn't nearly as many resources and things as there are now. Um, but I've read enough that it, it convinced me that, yeah, this is what I need to doing. This makes a lot of sense if I think about it in, you know, how we eat or how we should eat from an evolutionary perspective, um, you know, it made perfect sense. And so I kind of just jumped right in and really, really quickly started feeling a lot better.

Cheryl - Heal Nourish Grow (03:53):

I lost the weight that I had put on. Um, had a lot of really amazing brain benefits. I actually think that's one of the biggest reasons that people should, um, you know, be watching their carb and sugar intake is because the effects long-term effects it can have on your brain. Um, so yeah, so I don't know if that answers your question. That's how I got into it. And I've taught yoga for over 10 years and was a runner and all this crazy stuff. So all this health and wellness stuff has just been a part of my life for really, you know, my whole adult life now.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (04:22):

And you have a, um, a health issue as well.

Cheryl - Heal Nourish Grow (04:26):

I did. So I actually make it as short as possible. I had had a fibroid tumors and by the way, if I knew what I knew now, I probably would've changed my diet then, because those kinds of gross and things in your body can really be fueled by glucose and sugar. But I had a ton of proprietaries, a lot of pain ended up having a partial hysterectomy. Um, and then a few years later it started having some more problems and long story short of how they did the surgery. It, it, the fibroids ended up in planting all over my abdomen. So then I, they thought I had cancer for a while. I to live for two months thinking I had cancer before I went to the Mayo clinic and they took them all out. Thankfully, no cancer. It really was a huge wake up call.

Cheryl - Heal Nourish Grow (05:09):

Uh, like I said, I, you know, I'd been involved in all these health and wellness practices for years and years for up to that point. Um, but then to still realize like, Hey, I, you know, I'm doing all these healthy things, but I still have this major problem. What else is there? And that's kind of when I started going off the deep end with the research and sort of the, um, you know, biohacking type of things, these kind of more advanced methods, um, to work on, you know, getting your health back in particular metabolic health.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (05:41):

Yeah. And that's, you know, a good point that you bring up is, uh, so much has come to light here about the inflammation and how it's, uh, you know, I, I may be over-exaggerating this, but it seems that inflammation team tends to be a catalyst for so many things for it to go wrong with us. And I think that the, if I'm not mistaken, the carbs and the sugar, they actually can fuel that inflammation even more.

Cheryl - Heal Nourish Grow (06:08):

Absolutely couldn't agree more. I mean, the more and more I read it and research and listened to other doctors that work in these fields and talk about it. Um, the inflammation is the root over in, I mean, inflammation in and of itself is not a negative cause it's your body's response to a pain process or a, for something insult right. And it's actually needed for healing. But the problem is we're more state of information all the time. Right. And carp Kroger certainly do that a lot as do you, um, polyunsaturated that's, they're finding a lot of these vegetable things like soy and corn oils are very, very inflammatory and people as well. So there's this whole other side that you can go to neon just, um, you know, restricting carbs and sugar is, you know, these other ingredients that are also kind of harmful to us and also environmental factors, different chemicals. I mean, there's just so much it can be overwhelming sometimes.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (07:01):

Yeah, exactly. Yeah. And you know, the other thing about carbs is, um, the addiction factor. You know, we talked a little bit about this when we had a conversation the other day, and it's, it's important that people realize that my opinion, again, carbs are basically like, uh, smoking alcohol crack, crack crack, you know, it's, it's, it's an addiction and we don't realize, I don't think we give ourselves enough of a break to say, we've got to, um, it's gonna take some time to move away from eating this heavy carb. And you, you're probably in a better position to explain that, um, also the carbs and the sugars they release, I guess the, the good endorphins. So you go back to your sleep, you know what you said? And, um, we, we seek that for energy, but we also seek it when we need to have a little bit of a emotional lift, I guess. Yeah,

Cheryl - Heal Nourish Grow (08:05):

Yeah, absolutely. Because when you eat sugar sweets and particularly the food industry has at this point designed food that is perfectly the amount of salt, sugar fat in it, that lights up your brain. And so it is addictive in a very, very real way. Uh, you know, you eat some sugar, you get a dopamine release in your brain. Dopamine is happy. Uh neuro-transmitter right. So it's, uh, there's every reason to believe that it's truly addictive, not only in a physiological way, but also just, uh, uh, habit and emotional way is like, it's what we tend to reach for when we're celebrating or when we're sad or when we're, everything is really around food, you know, greens and everything. So, and that's the sad thing about it in comparison to other addictions is for example, you don't need alcohol to live, right? In fact, most of us will be better off without it, even though I love it red, line's good.

Cheryl - Heal Nourish Grow (09:04):

The beauty of those kinds of addictions, like cocaine or alcohol or whatever it is, you don't need those to live. You can go cold Turkey, you can leave those behind and your body functions even a thousand times better without it. But that's not the case with food. You still have to eat something. Um, so you can't, you can't go cold Turkey. You can't just stop eating. I mean, although we are going to talk about fasting today kind of later, but, um, you know, that's the challenge with the food addiction is that you do actually have to still eat. And that is one thing that really low carb or keto helps with is that it puts your hormones, ghrelin and leptin or your hunger hormones. Right. So Raelin, I always like to think of it as, you know, the little gremlins that from the movie back in the eighties, like crazy after dark, if you feed them. So that's your hug. And that's how I remember that one. And then leptin is more the satiety hormone. So what happens as you do keto over time is that these hormones balance out a lot more. And so it becomes easier for people to avoid the carbs and sugar because they're not hormonally being signaled to constantly eat that food again. So I think that in that regard, it's really a great way of eating for people to have a true food addiction.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (10:17):

Yeah. And the other thing, uh, what I've noticed is, um, you can actually have a carb or I guess maybe people react different, but I've actually felt like I've had carb hangovers before where, you know, you get up in the morning and, um, well you just, your head feels stopped up. You just feel cloudy and, you know, you can trace that back to some, you know, around here going out and eating, uh, you know, Mexican food with chips and very carb heavy. And, you know, I noticed the cleaner I eat, I wake up in the mornings, much clear headed and just not congested in all stopped up and probably some food allergies in there as well. Not saying it's all that, but I, I guess I feel like I've kind of linked that back to, you know, if I eat a heavy carbs the previous day, I can expect that next morning that it'll take me a couple of hours to get out from under it.

Cheryl - Heal Nourish Grow (11:12):

Yup. I definitely heard the same thing from other people. And I think it, you know, everybody is a little bit bio-individual and so somebody, maybe if you eat a whole food carb, like sweet potatoes, for example, might have a different effect than some of the more processed things. But, you know, that's just something people kind of learn over time what really works. Yeah. But in general, I would say would be better with anything that's whole foods, even if it's more carby that, that tends to agree with people's systems a little better.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (11:42):

Yeah. And I was talking about the totally bad carbs in, uh, you know, fried, fried, fried phase. Is that, yeah, it's like a carbon, a good sweet potato. Uh, uh, probably not as much, Oh,

Cheryl - Heal Nourish Grow (11:56):

Ever feed hard to, uh, you know, really gain weight or, or have a whole lot of trouble. You're really, truly only eating whole foods. So I think, you know, for a lot of people that think that they can never, you know, give up, totally give up carbs. It's like, well, you know, we're not saying do this forever. We're saying, you know, depending on what your goals are and where your health status is, I think you shared with me when we had our pre-call that you had diabetes. So obviously you have some different things, different goals there, then maybe some other people that are, you know, safe, your only need to lose weight and you're not diabetic, you know, you might be able to enjoy carbs a little bit more. I think it's always like, what are your goals is what I always go back to.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (12:35):

Yeah. And I just, you know, I have to be careful with the carbs because they do, you know, I can check your blood sugar enough, you see that they, especially the bad ones. And that's what I'm talking about is just eating really poor, poor choices, junk. You know, I can see that it just drives me up where, you know, you can eat more of the better carbs or the other thing too. I think if you, um, if you mix it with a fiber, I don't know, there's all kinds of combinations that you can do to make it a little better, but trying to get out and take a walk. That's another thing that I've done is, uh, you know, after a meal, just trying to get out short 10 minute walk or something to kind of walk that down helps a lot as well.

Cheryl - Heal Nourish Grow (13:18):

No, there's definitely this idea of, you know, glucose disposal. And so, uh, walking or exercise after eating a higher carb meal is a great example of that because it drives your blood sugar down more quickly. Uh, there's also a supplement that I'd like to mention for people that might not be familiar with it called berberine. Um, there's been some studies on that and that is actually almost as effective as Warman in controlling glucose, after party meals. So if you're a person we're saying love Mexican food, and you know, you're going to have some chips that night and maybe some of the beans or whatever, then it might be a good idea to take some berberine with that meal so that it mitigates some of the impact of the carbs.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (14:00):

Okay, cool. I'll write that down. Yeah. All right. So, um,

Terry - Feeding Fatty (14:04):

So you mentioned fasting, sorry.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (14:06):

No, no. That's where I, that's where I was actually going to go there. Yeah.

Terry - Feeding Fatty (14:08):

Okay. So you mentioned fasting. What are the benefits of fasting? I mean, there are so many different time.

Cheryl - Heal Nourish Grow (14:16):

I think he might still be muted. I can't hear you. Can you hear me now?

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (14:20):

No. Um, it's look like we've lost. Can you hear me?

Cheryl - Heal Nourish Grow (14:26):

I can hear you now. And now they're curious. Oh, Whoa.

Terry - Feeding Fatty (14:30):

I don't like not being all excited. I was like, I was like, fascinating, fascinating. So can we talk about the benefits of fasting and then there's so many different times, you know, you know, from four hours to 12 to 16, and then you said 60 other day and my eyes

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (14:52):

Almost popped out of my head. Um, so can we talk about that?

Cheryl - Heal Nourish Grow (14:57):

Absolutely. And this is one of the things I am most passionate about for a variety of reasons that we'll probably get to at some point, but I really feel like it's one of the most powerful health tools that we have outside of your diet. So if you have somebody that's really resistant to ever, you know, going low carb or really changing their diet, if they can just incorporate fasting, it has got a huge impact. And, um, the thing is it's, it's, it's slightly more challenging when you aren't eating low carb to fast because you haven't even got that blood sugar. So you're going to have those spikes and you're still going to be getting all these hormonal signals to eat, which makes it, it just makes it more challenging. Uh, once you become low carbon, you've done it for a long time. Your body becomes what we call fat adapted, which means it's very trained and all of your medic metabolic processes have upregulated in order to be able to use fat for fuel.

Cheryl - Heal Nourish Grow (15:46):

And so if you don't eat, that's fine because your body has, you know, even the thinnest among us has a ton of body fat that you could live off of for days if you needed. Um, so I think it's still doable. I've had plenty of people do extended fast that are not keto or not low carb, and it's just, they can do it. It's just more challenging. So before we get into the different types, like you said, though, I kind of just want to like touch on this idea of why fasting is so powerful and also why local

Speaker 4 (16:21):

Amazon's here. Amazon's here,

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (16:34):

Come here, come here, honey. At the door. It was Amazon one last bell. Whoops. He is, Oh my gosh. Terribly behaved dogs. They're very protected. Cut off. Wait, gosh. Oh my gosh. Now, where were we fast? Yeah, you were going to, you know, let's just back up and talk a little bit about, you know, what, what it is, and then you were going to say, you know, what are some of the benefits that we can gain from that?

Cheryl - Heal Nourish Grow (17:08):

Yep. So the, before all that, just a little backstory, there's kind of two ideas of, uh, weight loss at this point are two theories, right? And calories in calories out. We all know that women that's, what's been hammered into us for years, eat less, move more. It's all about the calories. Right, right. Um, and there are plenty of people that will just hammer that until the day they die. But the true why is somewhere in between, it's not just calories in an inner energy expenditure. There's this other side that's hormonal that we kind of touched on a little bit. Um, but what happens with keto and fasting is that you regulate some of these hormones out and that contributes weight loss as well. And then there's kind of this other one that's been coming around the keto space lately. And that's this idea of polyunsaturated fats, which I mentioned before, the bad vegetable oils that create inflammation there, they actually, the two guys that do this are super techie and super scientific, but I'm going to say it in the most basic way that basically mucks up your mitochondria.

Cheryl - Heal Nourish Grow (18:10):

So your mitochondria or the part of your cell that generates energy. And when you have too much polyunsaturated that it just kind of messes that whole system up and it doesn't allow you to burn fat as easily. Um, so there's a combination of factors. It's not just move more, eat less. That's not the end of the story. There's sleep, there's hormones. There's all these things that we've already talked about. Right. But as far as the fasting, what, why fasting helps in this process? Of course, because you're not eating, you're reducing calories. So if you believe in the calories in calories out, yes, you're going to lose weight for that because you're going to eat less food. Um, but there's also all of these other amazing benefits. And there's, by the way, the whole article on this, on my site with all the citations about the benefits of fasting, because there's so much, I love it.

Cheryl - Heal Nourish Grow (18:57):

Um, but I really started doing it. So like I said, I've been in yoga and all this craziness. I mean, I've done all kinds of fasts. You guys, you guys are the age group. You might remember the master cleanse. Remember when that was real big, it's just like lemon. Okay. So, I mean, I've done that. I've done these argumentative. Kitchery cleanses, I've done juice staffs. I mean, I've, I've tried it all and I've, I always have done fasting in some shape or form mostly from being around the yoga community. But then in 2016, I think this is why I've been where you got that. One of the dates we were talking about is that I learned about the Nobel prize for autophagy and basically autophagy is your body's cellular cleanup process. And it happens most strongly when you're not eating food. Right. So, because I had had those tumors and because there was a lot of cancer in my family, I was like, Hey, well, I've, I've done bassing before I can do that.

Cheryl - Heal Nourish Grow (19:47):

And it does all these amazing things in my body. I should probably do that on a more regular basis because of those health benefits. So autophagy is one of them. And that typically kicks in anywhere after 24 hours, it's happening to some degree all the time. So even when you wake up in the morning after an overnight fast, your, and then there's also the fact that it increases your human growth hormone. So as we age human growth, hormone declines, and that is one of the things that really helps you maintain and build muscle. And the more muscle we have as we get older muscle is the most metabolically active things. So I think we just lost Terry, but, um, but the it's most metabolically. So it helps you burn more calories if you have more muscle. So human growth hormone for that reason is a very good thing.

Cheryl - Heal Nourish Grow (20:54):

Um, that's about 48 hours and longer. And then after 72 hours, we have this immune regulation regeneration thing that happens. Um, again, that's on my site and I've got the study cited. And then anything after that, it's debatable. Whether anything beyond 72 hours is necessary, but again, it depends on your goals. It depends on what you're trying to accomplish. There still benefits there's. Um, and if you're not in ketosis already, just by fasting for 18 to 24 hours, you'll go into a state, usually of a low-level ketosis. So that's just some of the, there's a whole bunch more on the thing, but that's all the benefits.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (21:30):

Well, so, um, is this, is this like building up to run a marathon? Is that, I mean, do you want to fast for, you know, 10 or 12 hours a few days or a few times, and then work your way up into the, the 60 hours? Or is it something that you can just say, Hey, I'm doing 24 hours and just jump in and do it?

Cheryl - Heal Nourish Grow (21:53):

Well, the marathon one is a great analogy because I think if you want to make it the easiest on yourself, it's kind of like using a muscle or working out or flexible, you know, the more you do it easier yet. So some of the initial times you do it, it might be a little bit more challenging, especially if you're not used to doing it. So I would definitely recommend yes, build up to it. Um, I'd like to see everybody do a minimum of 14 hours a day, which is mostly accomplished while you're sleeping. So let's say you cut, you eat dinner by six, you stop eating, you go to bed, you might not eat for an hour or two in the morning. And then you're good. You've already accomplished 14 hours and you're going to get some amazing benefits just from that, because, you know, we've all been around.

Cheryl - Heal Nourish Grow (22:35):

I mean, I think the bodybuilders kind of brought this into saying, it's not to say it's wrong, but again, depends on your goals. But you know, this eating every two hours and constant snacking and all of this, all it does is raise your insulin every time you consume something. And if you bind it, this hormonal theory, all that's doing is creating those crashes and burns all day. That stimulates hunger that creates all these metabolic effects that are not beneficial basically. So if you can get a solid 14 hours without consuming anything, that's, that's an amazing start. And you can, like I said, do most of that while you're sleeping. So it's really for that, most people is not that challenging except for the not snacking, like for dinner. I know a lot of people like to do that.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (23:14):

Yeah, yeah. That was my, you know, the evening in, this is a bad habit I developed years ago, but you know, that nine, 10 o'clock at night, if I don't go to bed early, then all of a sudden, you know, I'm wanting to go up to the convenience store and tell Terry, I said, I'll go up there for you. If you want a candy bar, be glad to go up there and get that for you.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (23:40):

I'm almost going to talk about the, um, the, the low carb, uh, uh, I guess I'm going to pose this as a question, not a statement. So, uh, you know, there's, there is research around the fact that our brains work off of, um, the carbs, the carbs fuel our brains. And, but listening to some, uh, some other keto podcast and, and these were some medical experts. These weren't just the, you know, kind of the guy off the street telling me what he thought, but they were, um, medical experts saying that really our brains were designed to run off of fat. And so with the KIDO, we're kind of switching that back over from our, from our brain running on carbs, to running on fat myth. Can you, uh, can you, uh, elaborate on that a little bit? Is that the truth

Cheryl - Heal Nourish Grow (24:34):

Stand sheet, these places? So your brain does actually need, I think it's 120 grams of glucose every day to survive. Well, here's what nobody ever says. Your body can make all that glucose. You don't have to consume 120 grams of glucose, because think about it. If that would have been the case, we'd all be dead. We never would have evolved if your brain couldn't function without carbs, that makes no logical sense. Right? So that we can just throw that out the door. There's also evidence that, and actually I love this study. This excites me so much, and I need to learn this lady's name, but I can send you the link later. She's a Harvard researcher, super smart smarty pants lady. And one of her research things is about glucose utilization in the brain. So one of the things that they think is happening in people that have Alzheimer's and dementia is that they can't can't process glucose in their brain very well anymore.

Cheryl - Heal Nourish Grow (25:27):

Or they're starting to call Alzheimer's type three diabetes. Actually, this is how attached to glucose it is. So, um, but what she discovered through her research is even in brains, and this happens by the way, and this is why I'm so interested in this. Um, my psychology degree, I went to grad school. I was in clinical neuropsychology. So I've always been into the brain stuff, but it, um, your brain never loses the ability to use ketones for fuel. So even if you get a brain, that's like a dementia brain that has already had some neuronal die-off. So you're, if you remember back to high school science, like the neurons kind of come together and there's a space in between, but anyway, the neurons are what helps your brain communicate basically, and those die with dementia or get damaged. Um, so, and they can't use glucose anymore because they've been so abused, but they can always still use ketones.

Cheryl - Heal Nourish Grow (26:16):

So I just think the implications for that are amazing because they, at this point they really don't have any good Alzheimer's drugs. Um, and so if you look at that, that's for an extreme example, but if you look at the rest of us, we just have an aging brain that this happens a little bit naturally over time that your brain is not quite as quick. And we can't remember quite as well. Well, some of that could be because of carb problems over the years. Right. Um, so both my husband and I both found this. He keeps saying that he feels like his brain just keeps getting sharper the longer that he does, uh, low carb. And then we both, um, use a little supplement in the morning and it goes in our coffee that has MCT oil in it. And MCT oil actually helps your body produce more ketones. Um, probably the caffeine is obviously giving you a little jolt too, but the clarity that comes when your brain runs on ketones is just amazing to me. I can't describe the difference.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (27:15):

Yeah, no, that's, that's true. And that's kind of about the, you know, what a part of that carb hangover I was talking about earlier is when I watch mine and do very well, I just seem so much clear thinking more creative, not bogged down, not, you know, not that it's hard to remember, uh, you know, Terry's name or not crazy stuff like that, but you know, when you're working through complex problems at work, sometimes you can be a little slower or just not be, feel like you're on your game. And I feel like carbs for me personally. Uh, I think they add to that cloudiness, dull, everything. Yeah. And, and you mentioned something else. We talked a little bit about that. The type three diabetes, uh, you know, is the, um, Alzheimer's, I guess the, and, um, I don't want to put you on the spot, but if you do know this is that. So as if we are diabetic, uncontrolled, th you know, for many years do, is this, does the study say that that's kind of what is leading into the, the, the Alzheimer's

Cheryl - Heal Nourish Grow (28:25):

That, that's my understanding of it. And just to reiterate for people here, I'm not a medical professional, I'm a psychologist, but I do read a lot of research. Yeah. It's my passion. And this is write about this stuff all the time. That is my basic understanding of it is that this, you know, uncontrolled blood sugar, even, not even, maybe in a diabetic, I read some, a new study that just came out that said even, uh, pre diabetes, I think this was in relation to heart disease actually. Um, but they found a link even between just pre-diabetes just to pre-diabetes and these problems. So, um, but yes, that is, it is this glucose inability to process glucose because we've kind of damaged ourselves metabolically. And if you, again, just going back to pure logic, if you think about evolution, so we can't keep up, like we're not evolved to eat what we're putting in our bodies.

Cheryl - Heal Nourish Grow (29:18):

The last 150 years we're evolved eat, you know, meat and whatever we can forage basically is what we're designed to eat. Meanwhile, we've added all this stuff to our diets that just doesn't make any sense. It's highly processed. It's things that your body can't recognize. The two guys I was talking about before that talk about the polyunsaturated fats are like, well, part of the issue is body has made all of saturated that it doesn't recognize this thing that we're putting in there. And that's, what's mucking up the system. That's what I keep that's again, my basic [inaudible] bucket.

Terry - Feeding Fatty (29:53):

It's a Midwestern term. I used to say that. Yeah,

Cheryl - Heal Nourish Grow (29:56):

Totally. Um, or my dad's hog barn when I was a kid probably, but lucky me. Yeah. So I just think if you think of it from a very logical perspective, what we're putting in our bodies were not designed to, it makes sense that it would cause some problems for us down the road, whether that's, I mean, just about anything you can name, as you mentioned before, heart disease, diabetes, obesity, all of these things are just so related to what we're putting in our body. That's not natural. Yeah.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (30:25):

And I guess the point I was hoping to make with that is that if you're not worried about losing a toe or losing your eyes side and all the other complications that go along with diabetes, this new, you know, link between, uh, diabetes and Alzheimer's, you know, that is kind of a life sentence. And hopefully, you know, if you do have to struggle with it, it's, uh, later rather than sooner, but we don't always have, we don't get to make that choice. And so I guess I just, if you can just kind of drive home that, you know, the importance of making sure that if you are diabetic, your sugars under control it's that makes it even more important to me. And that's what, you know, it's been kind of a wake up call, uh, since we talked earlier in the week about, because that's, that's something that I had had known and had lost, didn't think about, but definitely makes me, uh, you know, want to want to do better. Cause that's,

Terry - Feeding Fatty (31:20):

It's never too late to start. I mean, it at least just start, especially if you are hearing what, what Cheryl's talking about. Um, I mean, the Alzheimer's, part's scary, you know, that's the one thing that everything's scary, but when you age, but losing, uh, the brain function and all of that and forget it, you know, forgetting who your family members are and all of that, that's a really scary thing. And my dad had it for a good 10, 12 years. Um, and he passed away about five years ago, but, uh, it was, uh, it was just a sad thing to watch and hear all of his siblings had, he had four siblings, all of his siblings had, I think one had dementia. The rest of them all had Alzheimer's. So, um, it's, it's, it's a real thing for me, for sure. So Quito sounded really good right now.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (32:16):

The other thing, um, you know, I hate to belabor the point, but since we've kind of came here, the other point about this is the, um, uh, well, it just slipped my mind. Oh my gosh. I had something to really go in there, but

Terry - Feeding Fatty (32:32):

Well, Cheryl was going to say said ahead, maybe Cheryl she's young enough. She can remember,

Cheryl - Heal Nourish Grow (32:39):

Well, I don't know where you were going with that. But I guess sometimes when I talk about this stuff, I get really worried that people would just think, well, it's all doom and gloom and what the hell can I eat? I think the, I think the beauty thing in all of this that we're talking about is that the solution, I'm not going to say it's easy, but the solution is simple. The solution is carb restriction and fasting, and most people can do at least part of that to some degree. Um, it's not that difficult. I'm not going to say you have to be perfect all the time, but it's just like moving in that direction and over time, like, I'm sure you've experienced with after learning that you had diabetes, like, Oh, well what do I do now? And then it's starting to make these changes.

Cheryl - Heal Nourish Grow (33:23):

And it just, you know, it takes time. So give yourself some grace. But I think, I think the exciting thing part of it is that it's, it's changeable. Like they didn't used to think this, they thought diabetes was like, there's nothing they can do is just keep giving you more insulin and insulin until you get an amputation and die. I mean, it was like before that, that was scary to me now to say to somebody, if we can just keep getting the word out there more like it's actually controllable and I'm not, I would say some people don't agree with this in the medical community, but I think it's curable with the, of eating that you reverse for sure. Yes, absolutely. At least reversible. I just think that's so exciting and I think it should be, it should be a real positive thing to know that you can avoid some of these really bad negative effects from having, you know, diabetes or getting brain problems or anything. I mean,

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (34:12):

We've interviewed a lot of, I'll say a lot. We've probably had four or five people that have come on the show that, you know, had out of control diabetes and now it's, uh, their glucose was, you know, we had a guy that I think he went into a coma. I think his was over 500 and that's like I said, can you repeat that 500? And he actually passed out at a restaurant and, uh, yeah, it's an awesome episode as soon as he wants to go back and listen to it. You can't, but anyway, never been diagnosed with diabetes before he had that, that pass out. Yeah. But he cleaned him, he cleaned his eating up and he is off all his medication and doesn't take it. So, yeah, I guess as, as you said, we're not medical professionals, but I think there's enough evidence out there that some people can start change. They can change their lifestyle and it can make a huge difference with their glucose.

Cheryl - Heal Nourish Grow (35:06):

That's right. Absolutely. And it's not just, I mean, there's a ton of anecdotal evidence at this point, but there have been new studies that have come out fairly recently showing how low carb can control and reverse diabetes very quickly. This happens in weeks for people once they really get it down and get with the program and we'd be like, yes, I'm doing this whole low carb thing. I mean, their sugars come down within weeks. It's amazing. Yep.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (35:30):

W I, I did write down, I remembered what I was going to say earlier is that, um, when we were talking about Alzheimer's and excuse me, you know, so, um, I, I used to write, um, some original content for an aging website that we have, and I had found a theory that the spike that we see now in Alzheimer's can be traced back to the low fat craze of the, um, seventies coming into the eighties. And so it's interesting because, you know, we worry about, uh, carbs fuel in the brain. But some of the studies that I had said is that, you know, when we cut that fat, that the fat in the brain is what, um, helps keep everything connected. I guess, the, the neurons that you were talking about earlier in their connections, the fat, um, kind of keeps them gel together. Can you elaborate or would you care to elaborate on that?

Cheryl - Heal Nourish Grow (36:30):

Yeah, I think that idea interesting one and I don't have, so there's this old movie called the Renzo's oil. I don't know if you've ever heard of it, but, um, so the idea is, so that nerves nerves, including the nerves in your brain and stuff, they all this sheath called a myelin sheath over them. And this kid in the movie had a disease where his myelin sheath was degenerate. And basically once the sheath goes, then your nerves can no longer communicate and you're, you're done. Like, that's just, that's the end of the story. Um, so what they were doing was they kept giving him oil and I don't know what kind of oil they used in the movie. I'm going to assume some kind of saturated fat. If what we've been talking about is all related and true. Um, it was able to, they kept giving him, uh, such a quantity of oil to kind of combat this, um, problem with the sheath and so that his nerves could still communicate.

Cheryl - Heal Nourish Grow (37:23):

So I think that there is definitely something there. I think, you know, a higher fat diet allows your body to naturally produce more ketones, particularly MCT MCT is like really easily transferable from that form of fat into ketones and my own personal experience. I said, you know, growing up when I did the whole low fat thing, I really struggled with depression and anxiety, most of my adult life until I went keto. And you know, now I, um, liberal with the saturated fat, um, and my brain just, I think dual purpose, I think because of the ketones themselves acting in my brain, but then also, um, you know, additional fat in my diet. I just think it's just healthier for you on so many levels, especially for us as women, you know, you really need a proper amount of fat in your diet to produce good hormones. And it wouldn't surprise me if all that, you know, fibroid problems that I had in the past had to do with, you know, my hormones being out of whack because I didn't eat any fat. I just think that's so silly, um, that we still try to teach people that that's, that's, uh, a reasonable thing to do. It's not being low. Fat is difficult and very harmful.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (38:37):

And there's a study this well, there's some studies that are going on. Um, it was a very limited the story that sparked the studies, let me put it that way is that, um, a lady, her husband had Alzheimer's and, you know, one of the ALS Hymers test is that you draw the clock face and have the person, you know, try to put the one, two, three, four round and see how it, and so anyway, this guy's initial clock was like, all the numbers were down at five. And, um, I don't know why she started doing this, but she started giving him three tablespoons of coconut oil every day. And, uh, after about six weeks, he was able to pretty much label the clock correctly. And, and, uh, you know, I want to clarify this by saying one person that I know of, but there was a doctor, uh, a research PhD that came out and talked to a group of us.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (39:33):

And she said that there was enough evidence that there were three or four longitudinal longitudal studies that were launched because of that, because I guess there's some, there's more evidence that they may help, but, you know, again, we get back to the fat in the fat, in the diet and there's ways to mix it in. You just have to be careful because it's very high calorically. And so it's about 130 calories per tablespoon, but we mix it in our smoothies and try to try to use it in different ways, uh, you know, to hide it in food as we go through our day.

Cheryl - Heal Nourish Grow (40:09):

Yeah, I think, and I think you make an excellent point there and just for your listeners, if they are more interested, you're talking, I believe you're talking about Dr. Mary Newport, because he is, she has that exact story. It was her husband that had Alzheimer's. She is actually, I believe a pediatrician or some kind of a doctor that had to do a children's. She wasn't originally involved in brain function, but when her husband got it, she started looking into clinical trials and like, how are we going to help him? And what she came across with some trial that was going on that was to work on Alzheimer's with a food supplement. Well, she called them and explained, and she found out that food supplement was indeed MCT oil, coconut oil. And so that's how she started giving it to him. And now she kind of has been all around the research and speaking circuit, uh, kind of sharing her story.

Cheryl - Heal Nourish Grow (40:54):

She has a couple of books out. Um, but her, yeah, her research is so interesting. And I think the point that you made about MCTV very caloric is a good one because, you know, obviously a lot of people, they come to this, one of their goals is weight loss. Um, but I would say the thing about including more fat in your diet is that it's more satiating. So, and it tends to, again, like even out that there's hunger signals. So even if you have a meal that you add the MCT or a little higher calorie with that fat, I would say you'll probably end up eating less overall, just because you're more satisfied in your feeling, you know, the nice brain effects from that MCT boosting your ketones. Right?

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (41:34):

Yeah. And now's a good time to kind of mention, and again, I'm going to pose this as a question to you, but, you know, we still have to watch our protein intake and we still have to watch that fat intake just because of the caloric value, but something I heard interestingly enough, on, um, this was a keto based podcast, is that if we eat enough protein, our, I guess our body is able to translate that into carbs. And so it's, um, I guess because there's at some limit, we can just overdo it. It's like anything at some limit, we can overdo anything, no matter how healthy. So I guess the point is that we, even though we're doing the low carb, we still have to pay attention to our levels of protein and the caloric intake that we have from the fat that we're eating.

Cheryl - Heal Nourish Grow (42:28):

Yeah. And I think some people would take, some people would argue that with you. And I think, again, it's kind of just learning your personal tolerance, but for the protein. So what you were mentioning, your, your body can make glucose out of protein if it needs through, through this process called gluconeogenesis. And so there has been some talk in the keto space, like if you overeat protein, does it, you know, spike your glucose or kick you out of ketosis or these kinds of things? Well, there's two schools of thought. One says it's demand driven so that your body will only take protein and make it into glucose if it really, really needs it. So are most people, they think that it's probably not that much of a concern. There's, there's also this other concern. That, again, I'm very focused on aging cause I'm towards 50, but there's this other, there's this other idea of, um, you know, there's two ways to build muscle.

Cheryl - Heal Nourish Grow (43:23):

We all know about weightlifting resistance training, but you can also just by prioritizing protein in your diet can help you maintain and even build muscle mass. Um, there's this one keto podcast that I listened to and she kind of did an experiment on herself with carnivore and without really working out over a couple of years of just prioritizing protein, she put on something like eight pounds of lean mass just through prioritizing protein. So I think for a lot of people, it's kind of a non concern. It's very difficult to overeat protein. I'm really focused on eating more for those reasons I just described. And I find it challenging to get a hundred grams of protein a day. I mean, I just did, and I'm not eating much else protein to start with. So, um, I think for most people it's probably not a super big concern.

Cheryl - Heal Nourish Grow (44:12):

I think again, if you are diabetic and you're checking your sugars and you notice, Hey, if I eat a big steak and my glucose does do something a little funky, I think for most people that that might just be the quantity of food sometimes too, causing that larger spike, not just that it was protein. So I don't know. I think there's a lot of different schools of thought on right now. There's a sky and it's, I can't remember 10 name and it's the one that do this. It's it's called the PE diet. So his is promoting a much higher protein, uh, paradigm. And then, you know, there's people that'll say, well, ketos, just a moderate protein. You don't need as much protein because Quito in and of itself is very protein sparing. So again, I think it comes back to your goals like me, I'm focused on keeping the muscle I've got and trying to build more as I get older. So I'm tend to be a little more on the protein heavier side, but if it negatively affects your blood sugar and you're diabetic, maybe you want to moderate again. I think it's go back to what are your goals is what I always have to ask.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (45:09):

Yeah. And I think you bring up a good point about what we eat at a setting because you know, one thing about myself I notice is, you know, I, I try to be around 40 to 60 carbs a day generally. And um, if I eat all 40 at one meal with the big old baked potato and some bread, of course, you know, I see that the big spike, whereas if I would just spread those 40 out over, uh, you know, a days period doesn't have near as much effect. So I think that, I think that's a good point to bring up is while we can have a lot of things, sometimes it may be the quantity in which we eat them. Or the other part of that is eating a big carb heavy meal right before bed, you know, eating and then going to bed and a couple hours. So at least, you know, for me, if I eat those carbs earlier in the day, it gives me a chance to burn them off. And so what I try to do is eat, you know, heavier carbs in the morning and just try to taper those off as I come through the day.

Cheryl - Heal Nourish Grow (46:08):

Yeah. That makes a lot of sense. Yeah. Yeah.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (46:10):

Yeah. All right. Well, uh, Terry, do you have anything else?

Terry - Feeding Fatty (46:14):

I just wanted to make sure to mention that you have some, um, delicious looking recipes on your website also there's is a pistachio Crested. Um, is it Cod? Yeah, that's a good one. Oh my gosh. I have, I have, uh, some mahi mahi. I wonder if, could I do the same thing, maybe I'll do that.

Cheryl - Heal Nourish Grow (46:34):

I would totally do it with the Mahima it's and it's, um, it's really quick and easy too, because, you know, especially when you get a coddler and they tend to be pretty thin, so they can be cooked really quickly. Um, but when I, you know, I make recipes for the website because that is part of what I do, but on a day-to-day basis, I'm super boring. And I actually think that, you know, a lot of people want to overcomplicate low carb. It's just like pick a protein, pick a low carb, veggie, put some butter on it. So a little salt you're done basically. I mean, all the recipes are great and nice. And I have a lot of fun doing that, but, um, I think, you know, for the day to day basis is like, just don't, don't make it too hard for yourself. Just, you know, go for the easy things, like a chicken breast and some whatever, or a steak and some Brussels sprouts or whatever it is, you know? Yeah.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (47:23):

Yeah. And even when you go out to eat one thing that, you know, I found over time is that if, even if you don't see the straight chicken breast, grilled chicken breast on the menu, typically one of their meals has something that includes a grilled chicken breast that they do something else with. If you just ask for it, they are more than happy to just bring you some, uh, you know, the grilled chicken breasts and some cauliflower or some, you know, broccoli or something like that. So always ask don't, don't not go out and have fun just because you think that you can't eat at the restaurant you're going to right.

Cheryl - Heal Nourish Grow (47:58):

Yeah. Actually, I mean, this is the easiest way of eating I've ever done. And I can, I mean, I eat out a fair amount with, we try not to do it too much, especially with this whole polyunsaturated fat thing. Cause that's, that is the one challenge in a restaurant is they're always going to have soil and Cornwell and all this crappy oil and what I will say, like it was, you know, it's about 10,000 times easier than being a vegetarian, right. Go out to eat. Gosh.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (48:23):

Right. Well, we have taken a lot of your time and it was such a good conversation. I apologize. We've gone so far over, but a lot of great information. So if you don't mind, uh, well, first off, before we go too far is what is a tool or a habit, uh, something that you do every day, personal professional that adds a lot of value to your life that you couldn't do without

Cheryl - Heal Nourish Grow (48:47):

Well, um, I would have to say, well, I have a lot to say about this because I actually have this whole, um, article about five things you need to create better habits. Nobody wants more, I'll keep it to one but more information on that. Um, but I would say the thing that I personally feel like is good for me every day is the intermittent fasting. I, so I, I generally try to keep my eating window to six to eight hours a day, which means I have a 16 to 18 hour fast every day. Uh, so I'll typically try to be finished eating by 6:00 PM as often as possible. Sometimes it goes a little later, but, um, and then I'll just, you know, do my routine in the morning, um, have a little fat in my coffee, the idea of, so a fast for a tough a, you really don't want to consume anything a fast, that's more just for keeping your insulin balanced.

Cheryl - Heal Nourish Grow (49:39):

If you want to have a little fat in your coffee in the morning, that's fine. It's not going to, um, you know, you know, the whole, the whole conversation about breaking your fast is another whole long conversation. So I like to have little, you know, little fat in my coffee. And then that helps me extend my time to my first meal. So then I'll eat around noon or whenever I start to get hungry. Um, but I just think that particularly in that morning hours, so you've had your overnight fast, uh, your brain is like you said, you've experienced, it's like the opposite of when you have that carby meal the night before you stop eating at six, you don't snack before bed. You go to get as good sleep. You wake up in the morning and you're like, your brain is like, I'm ready to rock this. You know? And I have that little coffee with my fatty thing in, and I'll like, get so much production and work done in the morning. Um, so I think for me that intermittent fasting, it's just, I know it's good for my health, but it also makes me more productive. So that would be my hope.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (50:30):

Okay. Yeah. And the coffee, what do you have in your, I used to drink, um, something in my coffee. It's kind of like butter, but it's, uh, it's really solid. Oh,

Cheryl - Heal Nourish Grow (50:43):

[inaudible] the product I use is called Quito cream and it's got collagen and MCT. Um, but there's, there's a bunch of different ones out there. And certainly the one thing I would say to your point earlier about if, you know, if your goal is weight loss, I wouldn't go putting Eli like two sticks, but I mean, some of these fatty coffee things, I've seen assembly 400 calories. I, what I do, I'm talking about, it's like a hundred calories, but I would be careful with that, uh, as, as like just chloric dense, but then there are delicious these fatty coffees.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (51:19):

Yeah. This is like a butter, a butter SA G yeah. G that's what they used. What, uh, somebody, one of the keto podcasts that suggested is have a little bit again in your butter. I mean a little getting coffee [inaudible] all right, Cheryl. Well, uh, tell everybody, uh, who is your client? What can you do for them? And of course, how can they reach out and get ahold of you?

Cheryl - Heal Nourish Grow (51:43):

So I do health and wellness coaching. Of course, all of the content that I create is available. Well, most of it is available for free on my website, Heald nourish, grow.com. Um, I'm heal, nourish, grow all over social media. So if you just look for me on any of those things, there's, I mean, there's so many ways to get in touch with people now, direct messages or email or whatever. Um, but I just, I look for people. I mean, a lot of people come to me for Quito related, obviously, but I have this whole other, um, side of the health and wellness. Like I like to approach it in a very holistic way. Um, like for example, I mentioned the sleep and the stress, like if somebody is going to come to work with me on weight loss, I'm going to be asking a lot more questions, not just it's about what you ate and not asking about the top going, how's your relationship?

Cheryl - Heal Nourish Grow (52:34):

How's your, are you sleeping? You know, there's, there's just so many things that can create a picture of health and it's different for everybody. So if you go to my site, I have this, this page is called what is ultimate wellness. Okay. And that's part of my, you know, hashtag that you are my tagline that you said on my website. And that is to say that it's different for everybody. Like my version, my personal version of ultimate wellness is going to be very different from yours. Very different from Terry is very different brevity. So first part of the thing I like to have people do is, you know, identify some of their core values and goals and things like that. And so, um, so the people that I'm working with generally there, I try to tell them this before, because some people are like, just tell me what to eat.

Cheryl - Heal Nourish Grow (53:17):

And that's probably not my perfect client, because I just don't think that that's going to generate the most amount of success or happiness for a person. If that, if they're not ready to delve into some of this other stuff, which I get it, everybody's in a different place. Um, but for me, that's the people I get most excited about working about is like, they're like, yeah, I'm ready to tackle this whole thing. And I realize it's not just what I eat. Like I've got to look at some of this other stuff too. So I think that was,

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (53:44):

Yeah. Yeah. I mean, it's a, you know, for us, we look at it, well-rounded like, it's not only what we eat, but it's that sleep component. It's the water intake. It's reducing the stress. It's, you know, just putting yourself in a better position on that

Terry - Feeding Fatty (53:57):

Mentally mindset, all of that. Yeah. Yeah.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (54:02):

Well, thank you so much. Uh, that's going to do it, I guess, for another episode of feeding fatty, uh, we, you can find us of course, at www.beatingfatty.com and we're on the social media as well. Twitter, Facebook, Instagram, LinkedIn, and then also this interview will go, the video portion will go up on YouTube when the episode is released. So we also are on iTunes, Google, Stitcher, Spotify. We're not on your favorite podcast platform. Let me know. And we'll be sure and add you. So Cheryl, thank you so much for giving us all this extra time. We certainly do appreciate it.

Terry - Feeding Fatty (54:37):

Thank you, Cheryl. You've been very helpful. Oh my gosh. So many things that we haven't talked about yet.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (54:44):

Yup. Y'all reach out and see how Cheryl can help. Y'all all right. Until next time, take care of yourself and take care of your health. Bye.

HealNourishGrow.com.

www.feedingfatty.com