Sh*t Talk

Liz is joined by Dr. Molly St. Denis on today's episode! Dr. Molly St. Denis is a licensed clinical psychologist specializing in the treatment of adults with anxiety and OCD. She has a particular interest in mindfulness and self-compassion-based therapies, such as Acceptance and Commitment Therapy (ACT). Molly also has an interest in disseminating therapy tools to the general public, and co-hosted a podcast to that end called "Therapists in the Wild." She currently works at a therapy practice in Denver, CO called Anxiety Solutions.

Today, Dr. Molly explains the differences between values and goals and discusses why goals without values often fail. She gets into James Clear's 4-step process for building healthy habits, and explains how connecting our goals to our values can help with building and sustaining behavior change.

She then gets into Acceptance and Commitment Therapy (ACT), explaining why we naturally turn to self-criticism, and how to turn to self-compassion instead. 

Dr. Molly mentioned several resources in today's episode, all of which are linked below:

Intuitive Eating Workbook

Self-Compassion Resources

Work with Molly at: Anxiety Solutions of Denver 

Tune in to Molly's podcast, Therapists in the Wild, HERE

Get in touch with Liz:

DM her directly on Insta @liz_broder 

Work with Liz 1:1 at The EB Method 

If you loved today's episode with Dr. Molly, please don't forget to rate, review and subscribe to Sh*t Talk! 

Heavy sh*t talk for you this week!

Liz breaks down how to position yourself for the most efficient, and smooth bowel movement, and for the first time on sh*t talk, Liz answers YOUR questions from the past few weeks! 

From todays' episode:

Get those knees up! Look into the Squatty Potty HERE 

Check out Liz's favorite badass of all time David Goggins, and look into his books, Can't Hurt Me, and Never Finished  for some much needed motivation!

Get in touch with Liz:

DM her directly on Insta @liz_broder 

Work with Liz 1:1 at The EB Method 

If you're looking for a delicious and convenient way to increase microbial diversity in your gut and get more plants in your diet, look no further than Sakara! 100% plant based and organic, Sakara delivers fresh and delicious meals directly to your door.

Receive 20% off your first Sakara order by clicking HERE and applying code: XOLIZB

“All disease begins in the gut.”

          –Hippocrates of Kos (Hippokrátēs ho Kṓos: c. 460–c. 370 BCE)

What is the Gut-Brain Axis?

Liz discusses how our brain and gut communicate, and how this impacts stress, immunity, mood, cognition, and more!

Foods to prioritize to best support healthy bacteria and your gut microbiome.

Get in touch with Liz:

DM her directly on Insta @liz_broder 

Work with Liz 1:1 at The EB Method 

Looking for an easy, delicious way to ramp up your fiber intake? Look no further than Sakara, a 100% organic, plant-based, no refined sugar, meal delivery service that makes supporting your gut easy peasy!

Receive 20% off your first order with Liz's code: XOLIZB

Happy New Year!

This week on Sh*t Talk....

Why do we value "clean slates?"

Why do resolutions fail?

How instant gratification interferes with our pursuit of resolutions and long term goals, and tips to override these impulses so we can stay on track!

Finally, if you're not setting resolutions, Liz lists some dietary and lifestyle areas to check-in on in the new year.

Liz mention's James Clear's book, Atomic Habits. Find it HERE. 

Get in touch with Liz:

DM her directly on Insta @liz_broder 

Work with Liz 1:1 at The EB Method 

Looking for a reset? Look no further than Sakara, a 100% organic, plant-based, no refined sugar, meal delivery service that makes staying on track easy! Receive 20% off your first order with Liz's code: XOLIZB

In honor of the holidays, Liz gets into some sugar-coated Sh*t Talk!

Why do we crave it? Liz explains how sugar rewires the brain through neuroplasticity and actually calls shots. She discusses how and why sugar addiction is REAL.

Then Liz gets into the Sh*t Talk of sugar - how it disrupts our gut microbiome, what the science shows, and how sugar weakens our immune system and fuels chronic inflammation. She also touches on how sugar can lead to gas, bloating, and diarrhea - look out!

Lastly, Liz touches on which forms of sugar to choose when having it, and things to focus on when trying to reduce or eliminate sugar!

Get in touch!

Insta: liz_broder 

Work with me: The EB Method

Looking for a 100% plant-based delivery service with NO ADDED SUGAR? Look no further than Sakara! Delicious, organic food delivered straight to your door for the easiest, most convenient way to get your nutrition!

Buy Sakara HERE, and don't forget my discount code for 20% off your first purchase: XOLIZB

Liz discusses 5 tips to help you stay on track this holiday season, while still enjoying yourself at all those parties!

Liz emphasizes the importance of not skipping meals or undereating in effort to prepare for a holiday party or event. She discusses how this almost always backfires, does not set you up for success, and leads to overeating later on. Liz gets into what you should start your day with, some great blood sugar stabilizing meal options, and how starting the day off wrong can send your blood sugar on a rollercoaster that impacts your ability to stay on track later on. 

Next, Liz touches on her favorite topic, hydration! Not only why it's important to keep hydrated to stay on track during the holidays, but the importance of addedd electrolytes, especially when consuming alcohol. Electrolytes play a crucial role in alcohol metabolism and therefore deplete more quickly when drinking alcohol!  Liz also discusses why adding apple cider vinegar to your water is a POWER MOVE and always a good idea, but why we should not expect instant results from ANYTHING. Why are humans so obsessed with instant gratification? 

Lastly, Liz discusses the importance of having a game plan when going into parties and how a plan can help you stay on track. She delves into why we need to jump right back into routine after a fun event or night out, and how negative self talk is impeding your recovery. 

Reach out to Liz:

Insta: liz_broder

Work with me: The EB Method

Products mentioned in the episode:

Nuun Electrolyte Tablets : https://nuunlife.com/

Bragg’s Apple Cider Vinegar: https://www.bragg.com/blogs/science/what-is-apple-cider-vinegar

Liz discusses the trendy Keto diet, and explains how it impacts bowel movements, constipation, and our gut microbiome! 

She gets into why and how the keto diet puts us at an increased risk for constipation:

1 - the significant decrease in fiber when we decrease overall carb intake

2 - a loss of stored water in the body due to a lower carb intake

3 - decreased insulin secretion due to a lower carb intake

4 - a decrease in electrolytes (specifically, Na, K, and Mg) that comes with a decrease in insulin and lack of food variety on the keto diet

Liz delves more deeply into the biochemistry behind a high fat diet and how it impacts our gut lining, and gut microbiome due to an increase in bile acid secretion, and the antimicrobial activity of bile acids.

Liz then discusses her opinion on Spotify's Wrapped List, Social Media and oversharing, Mark Zuckerberg, and how a lack of social accountability has f*cked our society. 

Reach out!

Liz on insta: HERE

Learn more about Liz's private practice, The EB Method, HERE

The scientific study Liz referenced in today's episode is available to read HERE

In episode 2, Liz discusses how to stay on track with your wellness routines and habits throughout the daunting time that is WINTER!

- Tips for staying on track during the winter:

1 - How to set realistic goals.

  - Understanding Dopamine and its impact on motivation, and how to use this to your advanatge

2 - Planning ahead - scheduling routines in advance in a way that works best for you and your schedule 

3 - Tracking your mood and other factors, and understanding how your wellness routines directly impact these factors

4 - Suiting up with the proper gear for winter!

   - Understanding what motivates you, and which gear is important for you to buy in order to stay motivated during the cold winter months

5 - Accountability, and how it impacts your workouts and routines

   - Liz's take on why accountability is so important

And finally, Liz enlightens us on how to use the term "Hot Girl Walk" responsibly, and when to use the term "All Business Walk" instead.

Get in touch!

Insta: liz_broder

Work with me: The EB Method

Check out David Goggins on Insta

Read Liz's favorite book by David Goggins, Can't Hurt Me

Looking for a delicious, organic, 100% plant based meal delivery service to help you stay on track? Try Sakara! Shop Sakara HERE and receive 20% off your first order with code: XOLIZB

-How hydration impacts digestion, constipation, and poops

-Common hydration quesitons Liz get's in practice

-Ways to combat constipation

-A brief rant on the biggest sh*t talker himself, Kanye West

Get in touch with Liz:

DM on insta: @liz_broder

Work with Liz: The EB Method, https://www.theebmethod.com/contact

 Sakara Meal Delivery service and Wellness Products: https://bit.ly/sakaraliz

20% off code: XOLIZB

Welcome to Sh*t Talk! Meet your host, Liz Broder, a NYC-based Registered Dietitian. Liz has taken it upon herself to create a podcast for sh*t talk of all kinds, with a focus on digestion-related nutrition topics. Liz will also be discussing current events, pop culture, and anything she feels needs to be called out! Now...are you ready to shoot the sh*t?!?