0:30

Hello.

0:32

Hello. What was your

0:34

aim screen name? Your A

0:36

O l Instant Messenger screen name.

0:38

Growing up, I have to know,

0:40

I kind of feel like we did this already because

0:43

I feel like I remember you laughing at it.

0:45

do you have deja vu?

0:46

I am having deja vu. I could be wrong,

0:49

but

0:49

Is that a glitch in the matrix?

0:51

I feel like I remember telling you,

0:53

Well, tell me again because I forget and some of

0:55

the girlies don't know it.

0:57

okay, so this was a childhood nickname of mine

1:01

and it was Bedina Bear.

1:06

But

1:06

We did,

1:09

'cause

1:09

we did talk about this

1:10

got read as bad in a bear

1:13

by many people.

1:14

bad in a bear. Yeah, I can't remember where

1:17

we talked about it. Maybe someone knows who's

1:19

just really focused into our archive,

1:22

but I'm glad that I got to refresh my

1:24

memory.

1:25

Yeah.

1:26

Bad and a bear. I was Nugget Hooker

1:28

because I really liked McDonald's chicken nuggets.

1:30

Did you remember that?

1:31

I did remember that. Yeah.

1:34

Now I'm like, which episode did we talk about this on?

1:36

We

1:37

Well? Did you have any other screen names?

1:39

Um, I'm trying to think of the journey of your Instagram

1:41

name, because it was Empower, lift Eats,

1:44

or Empowered one of

1:46

those when you were like a food blogger.

1:49

Yeah. I was a powerlifter and a food blogger. Isn't that a cute name?

1:52

Maybe I should explain. So I was Nugget Hooker

1:54

on AOL Instant Messenger. But

1:57

on Instagram I used to be dt,

1:59

like Diane Teal. But

2:01

how many times? Yeah,

2:04

someone I used to work for on, on her

2:06

podcast, her co-host was like, I think it's

2:08

Diddy or Deya

2:10

People. All that's the one I hear the most is Deya.

2:13

Like they put this other emphasis

2:15

but it wasn't so straightforward or self-explanatory.

2:18

So now I'm Diane Teel, my maiden

2:20

name.

2:21

Yes. I would love to be Adina

2:23

Rubin.

2:25

Without the underscore.

2:26

But that god dang hunger store, I

2:28

am drinking chocolate milk if you were wondering on

2:31

You know, I think I heard the straw on

2:33

your, one of our recent episodes,

2:36

and actually, where's my, my

2:39

vessel here. Someone

2:41

responded to the reel that we

2:43

just put up about UNC Unclenching Your bee Hole. And

2:45

I had taken a sip in that little clippy I put

2:47

on Instagram and she was like, to be honest, I'm

2:49

clenching. My butthole sing. You drink from

2:51

that Stanley without a straw, there's

2:54

a lid,

2:54

Yeah. That's

2:55

but I can't have that clanging around.

2:59

Mine's doing a lot of clanging.

3:02

That's all right. We gotta stay hydrated. And the YouTube girlies

3:04

can see while I was asking about

3:06

the screen names, because whenever someone

3:08

leaves a review on Apple podcast, it's

3:11

either their name or more often it

3:13

is just like a random username

3:16

with a bunch of numbers. And sometimes people will say, oh,

3:18

that was me. Like, they'll respond in our dms and say, that was

3:20

me. I don't know where that username came

3:23

from. Maybe they created it decades

3:25

ago when we used to like buy music for our

3:27

iPods.

3:28

Yeah, it was probably like when they were 12 and they got their first

3:30

iPod. Well, I was

3:32

12 when I got my first iPod,

3:35

You didn't have a Zoom? I always, I was always

3:37

Team iPod or Apple. I've been

3:39

an Apple

3:41

apple Land.

3:42

Mm-hmm. Well, this

3:44

review that, we got an Apple podcast, five

3:47

stars. Thank you so much from Juice

3:49

seven two. Four two. So identify

3:51

yourself in the dms if you like, so we can thank

3:54

you directly. Juice 7

3:56

2 4 2 said things. We changed our mind

3:58

about the episodes of the

4:00

episodes, the episodes of things we changed

4:02

our mind about. Were so validating

4:05

of my personal health journey and also freeing.

4:07

People often share on socials what they're all

4:09

about, but when someone changes their mind,

4:12

they rarely get candid about it. Much

4:14

respect and appreciation to you too for

4:16

having this conversation with this

4:18

emoji little heart hands.

4:21

We needed that one.

4:23

Sending you one of those too. Yeah. Or learn it alls

4:25

not know-it-alls right.

4:27

yeah, I love that feedback. We, it's definitely,

4:29

it's always Vern Veer number.

4:32

It's vulnerable

4:34

to admit that you've changed your mind about something,

4:36

especially when you're such a

4:39

impassioned person like Diane

4:41

or myself, where we'll be like really aggressive

4:44

when

4:44

We were always right.

4:46

four or something. So there

4:50

it

4:50

know, maybe next month we'll be vegan.

4:52

Yeah.

4:53

We'll never be Ever, ever. Well, speaking

4:55

of, what are you consuming over there?

4:57

Um, besides for this chocolate milk that I'm

4:59

sipping on right now, should

5:02

I clang it in the mic a little more?

5:04

Mm-hmm. Slurp at a SMR style.

5:06

yeah. So, okay. You

5:09

know, I make it de sourdough stuff

5:13

and usually I just make a big batch

5:15

of cinnamon, cinnamon

5:17

bun dough. Dude,

5:20

I am really tired right now. I

5:22

like, cannot string together a sentence.

5:25

are your carbs?

5:27

Whew. Uh, okay. So

5:30

usually for the weekend

5:32

I make a big batch of cinnamon

5:35

bun dough and

5:37

I use half of it for Shabbat, and

5:39

I usually make cinnamon buns, and

5:42

then I'll make something else with the other half of the dough.

5:44

So usually like Rach or something like that.

5:47

And I had it leftover also. A couple

5:49

people were asking for the cinnamon bun dough recipe.

5:52

I usually use the recipe from farmhouse

5:54

on Boone. She is great.

5:56

Her sourdough recipes are great. I

5:59

just, I think her recipe calls for water

6:02

and coconut oil and I turn that into

6:04

milk and butter. Okay.

6:07

Much tastier. If you can do it, if

6:09

you can swing it.

6:10

yeah, and I add a little bit of vanilla extract as well.

6:12

Hold up. You said farm. We're gonna put it in the show notes, but

6:15

I am putting it in my notes to put in the show notes. You

6:17

said farmhouse on Boone.

6:19

B o o n e, I believe. Um,

6:23

so I like her cinnamon bun dough recipe,

6:26

but again, swap out coconut oil

6:28

for the bud butter for the coconut oil and

6:30

milk for the water, and add a little bit of vanilla.

6:33

And that's been doing great for me. So

6:35

anyways, I was gonna make,

6:37

I was trying to decide if I was gonna make chocolate,

6:40

regular, or cinnamon buns with the

6:42

leftover dough. And I asked Minnie

6:44

and she was like, chocolate

6:46

buns. So

6:50

we did that and they were

6:52

delicious.

6:54

Send me a picture.

6:56

I mean, they're all gone now in my bellies,

6:58

but I basically just took

7:00

that dough, rolled it out really, really thin.

7:02

That's the key. You gotta roll it out really thin. If you want

7:04

like a very like flaky pastry

7:07

with a lot of chocolate, not so doy, you know,

7:09

not so bready and the

7:11

chocolate filling. I just did butter, sugar,

7:14

cocoa powder, little vanilla, a little salt.

7:16

That's baking. Okay.

7:20

List off ingredients. Those are the

7:22

things that go into buns.

7:24

That's how you bake. So welcome

7:26

to our baking podcast.

7:29

Delish. Well, I don't have any food stuffs

7:31

to speak of. I've just been consuming

7:34

the media, so I haven't had

7:36

a TV or film thing

7:38

in a while, but I've started Peaky

7:40

Blinders. I don't think

7:42

this is an Adina show. Kind of some action

7:45

in the mob. Genre

7:48

here, but I had started

7:50

it years ago. I think there's like seven seasons.

7:52

So I'm late to the party. Don't give me

7:54

any spoilers. But I

7:56

thought of it because we wanna go see Oppenheimer

7:58

with Killian Murphy and that

8:01

saw it by the way, without me. Um,

8:03

Um, well back to me, his jawline,

8:06

though. That

8:08

man's jawline. I know he's a bat.

8:10

He's a, he's a villain, he's a mobster.

8:13

But that the story, the,

8:15

uh, music in the show. Great.

8:19

I guess I did really like Sons of Anarchy,

8:21

so it makes sense that I like this period

8:23

drama. So I'm just starting

8:25

season two. So Peaky Blinders

8:27

with Killian Murphy and his jawline.

8:31

with him in his jawline. Did you, um,

8:33

start a hundred foot wave yet?

8:35

no. But that might be something we watch today. If

8:37

I can convince Neil of something other than the alien,

8:40

the U F O hearings, has Donnie

8:42

followed any of that on Twitter or I.

8:45

Probably, but maybe he knows not to talk to me about it,

8:47

but,

8:47

Actually, Neil said, what does Adina think make

8:49

of all the aliens? And I was like, out

8:52

of nowhere. He goes, what does Adina think of the aliens?

8:54

I was like, I'll ask her. So

8:56

You know what? I'll get back to him. I'll

8:58

get back to you, Neil. Um,

9:01

Beam me up.

9:02

He would enjoy a hundred foot wave also, because

9:04

it's just like, there's so much

9:06

chaos that ensues.

9:09

Oh, we like that.

9:10

It's a dangerous, it's a dangerous thing out

9:12

there, pursuing a hundred foot wave.

9:15

I wonder if Donnie would like the book that I'm reading

9:17

because I know he also liked, um, ot,

9:19

Tesa Mfe. She's the one that did my year

9:21

of rested relaxation. And the theme

9:24

of her books definitely of that one is like an unhinged

9:26

kind of unlikeable female main character.

9:28

So I'm reading Yellowface by

9:30

RF Kwang, and the premise of

9:32

this book is Two Gal Pals. Hanging

9:35

out. One of 'em kind of resents the other one because she's

9:38

a very successful author and the

9:40

main character not so much. Well,

9:42

they're hanging out. You find this out very

9:44

early. It's, you know what happens, the,

9:48

the successful author, she chokes on a pancake

9:50

and dies

9:51

Oh no.

9:53

a pancake, and the

9:55

surviving friend finds a manuscript

9:57

of hers and decides to take it on

9:59

as her own and publish it as her

10:01

own work.

10:02

Oh, wow.

10:03

And so I think it's going to be a train wreck that

10:05

you can't look away from for the

10:07

rest of the book. I'm a few chapters in now,

10:10

but so far so good because this author does,

10:12

um, have a fantasy series I

10:14

started and didn't really like. But this is just

10:17

some unhinged female main character,

10:20

some racism

10:22

stuff in there, microaggressions against

10:24

the Asian community, hence the, the

10:26

title. We'll see where it goes.

10:29

Nice. Sounds delightful.

10:32

Yeah. Or stressy,

10:34

we'll see. Remains to be seen.

10:37

All right.

10:38

Yeah. Shall we, shall we jump right

10:40

in?

10:41

I think we shall

10:43

So we wanna do this episode as we head

10:45

into fall and back to school.

10:47

back to school.

10:48

Back to school. I mean, when this airs

10:51

Wait, sorry. Speaking of which,

10:53

Yeah.

10:54

I have to do a media one. Um,

10:56

didn't watch this yet 'cause it didn't come out yet, but

10:59

you know how I feel about Adam Sandler and.

11:04

He has a new movie coming out on Netflix,

11:07

starring himself and his

11:09

daughter, and it

11:11

is called, you are So Not Invited to my

11:13

Bat Mitzvah and

11:17

I can't wait. It's gonna

11:19

be so dumb. I'm so

11:21

So is it really his daughter and is

11:23

it, is it kind of like

11:25

how Louis c k had like his show,

11:28

I dunno. I guess we'll find out.

11:30

I guess we'll find out. I'm glad that you, that

11:32

you added that in there. I thought you were gonna tell me about, um,

11:35

Billy Madison or Happy

11:37

Gilmore. Yeah. Billy

11:38

about both of those already a couple weeks ago.

11:40

Did I? Not

11:41

Yeah, you did. You're still on your Adam Sandler kick solidly.

11:46

So anyway, we wanted to do this episode

11:49

heading into the back to school season

11:51

and reflecting back to

11:53

our time as little tots

11:56

in school growing up.

11:58

And I was thinking of like

12:00

my gym class and health class

12:02

experiences, like in middle

12:05

school, high school, terrible

12:06

So bad.

12:07

all around. Um, almost

12:10

failed gym class I may have shared here. I was

12:12

somehow put into advanced PE my senior year

12:14

of high school. It was the only time slot that worked

12:16

because I was editor of the newspaper and everyone

12:19

else in gym class, like

12:21

double varsity athletes, like

12:23

multiple sports. And then there was me, we

12:26

had to run a mile every class. It was terrible.

12:28

Oh really?

12:30

Like, someone asked me recently, well what made it advanced?

12:34

Maybe the expectations, because at

12:36

the very end, I remember his name was Mr. Logan,

12:38

my teacher. And he's like, teal, did you ever

12:40

think that you passed gym class? And I said, no.

12:42

And he said, me either. And

12:45

it was a time. It was a time.

12:47

We didn't like do sport

12:51

in gym class, I don't think. I don't

12:53

re.

12:53

did you do if not sport,

12:55

We played like kickball,

12:57

I

12:57

dodge ball. I love when we do dodge ball,

13:00

yeah. It wasn't like run

13:02

and like, I, I don't know

13:04

we had to do, we had tests

13:07

about the rules of different sport.

13:09

what

13:10

Yeah. In advanced pe. 'cause you know I was advanced

13:13

or,

13:13

so advanced. I don't

13:16

understand anything you're saying.

13:18

And then the horrible

13:20

I think we ran a mile one time. Like it

13:22

was like at some point in the year

13:24

you have to run a mile.

13:25

Ours was every class, however frequently

13:27

that was. But the same gym teacher

13:30

I had was also our sex ed teacher. And

13:32

that was an experience, um, that

13:34

was also a class clown a little bit in there.

13:37

Surprise, surprise.

13:38

you have sex ed, like as a class

13:41

regularly? On the schedule? On the

13:43

It wasn't year round. I remember.

13:45

It was very brief and it was

13:47

mostly, I think to back to mean

13:49

girls like have sex, get

13:51

pregnant, you know, catch some S T

13:53

D E S T i and you'll

13:55

will get chlamydia and

13:56

You won't get chlamydia and die. That was

13:58

the gist of it.

13:59

Yeah.

14:00

You don't have any notable sex ed gym

14:03

class stories that

14:04

I think

14:06

I blocked it all out. Like I

14:09

just remember like

14:11

joking around in sex class, in

14:13

sex ed class and like laughing, but like,

14:15

I don't remember it happening in high school.

14:17

Maybe I just wasn't there that day. I didn't go to high school

14:20

a lot. But in middle

14:22

school

14:23

bad girl.

14:23

uh, ban,

14:26

Were you in a gang?

14:27

yes. Speaking of which, have

14:29

we talked about those seventh heaven recaps?

14:33

No, I did not watch that one. So,

14:35

Did I ever send you those?

14:37

no,

14:38

Did I send you, I sent you the Baron C Bears one. Right?

14:42

it's possible.

14:43

There's this

14:44

I didn't remember a lot clearly from the start

14:46

of this episode,

14:47

There's this comedian on Instagram

14:50

who does these recaps

14:52

of seventh Heaven episodes, like he Rees

14:54

seventh heaven now, and just like recaps

14:56

them about how ridiculous they are. Diane,

15:00

do you want us to take a little break so you can blow

15:03

your nose?

15:04

something was running and I was going to let it run

15:06

into this tissue. But yeah,

15:08

we have this visual element so those of you who watch actually get

15:11

to see it all.

15:11

You are lucky enough to see Diane

15:14

blow her nose on the podcast.

15:16

Um, anyways, he's hilarious. This guy and

15:19

he does these recaps of seventh Heaven

15:21

episodes and there's one

15:23

about a gang. I need to send it to you. It's so

15:25

funny. I can't believe this was an episode of television.

15:29

Nineties television, man. I did watch

15:31

Legally Blonde this past week

15:34

and I forgot just how fun it is.

15:36

so good.

15:37

early two thousands rom-coms, they're so

15:39

good.

15:40

I could go line for line on that movie, I think.

15:43

Um, so good. Anyways.

15:45

Yeah, no memories of

15:47

high school sex ed. Some,

15:51

though, honestly. 'cause some people just didn't even have

15:53

it. Of course.

15:55

I have a vague memory of like learning

15:57

about periods in middle school,

16:00

but also just remember like sitting in the back

16:02

of the class with my friends and just like laughing.

16:04

Did you have that book? I forget the name of

16:06

it. Someone's going to respond

16:08

to rtms, I'm sure. And remind me,

16:10

and it's like, of the three Girls in Towels.

16:13

It's an illustration and it's like learning about your

16:15

body. I got that early in the middle school,

16:17

but it was like a gift from my mom.

16:20

No, my mom never did

16:22

that. No,

16:24

Well, all this to say that so

16:26

many of us did not have much

16:29

of a sex ed

16:31

health class. Talking

16:33

to about the birds and the bees and

16:35

the periods and where tampons go and

16:38

all of

16:38

That I remember. I

16:41

remember that one.

16:43

but beyond sex ed

16:45

fertility period, health and

16:48

lack of education around it. So

16:51

many of us also did not learn about

16:53

how to care and keep our bodies

16:55

healthy through nutrition. How

16:57

to build a plate fitness,

17:00

what that's supposed to look like. It's not just running

17:03

contrary to what little Diane thought. So we're

17:05

gonna talk about in this episode, what

17:08

we were told, what we believe growing up, some

17:10

common scenarios and symptoms around health

17:13

and fitness that you might be experiencing

17:15

or have in the past. And we're gonna talk

17:17

about things that we wish we knew. So

17:19

some body literacy stuff, basically.

17:22

This is like G Y S T health class

17:24

in a nutshell.

17:25

This is like if Diane and Idina could design

17:27

the curriculum for

17:30

middle school and high school, like what you would actually

17:32

learn about your body.

17:33

Yes. Yeah. Can we also add to that list,

17:35

like how to do people balance

17:38

checkbooks anymore? Or at least how to do your taxes

17:40

should be added to that. What business did we

17:42

have? I haven't seen those.

17:44

Like why can't we learn that? Um, why

17:46

did we learn how to play the recorder?

17:48

Yeah. It's really,

17:51

really helping me out this parallelogram season.

17:54

public school education, a joke. So

17:57

I went to private school and it was still

17:59

I did two for a couple years Catholic

18:01

school for a minute. Um,

18:04

but yeah, we have basically the G y SS

18:06

T Health and gym class

18:08

curriculum for you, and we'll have a surprise

18:10

for you at the end, so don't miss it. If

18:12

you like this class, this episode.

18:15

Back to school.

18:17

So let's start with food stuff.

18:19

Noah, I will not make out with you.

18:24

oh. Adam Sandler. This spon. This podcast

18:27

episode is sponsored by Adam

18:28

Adam Sandler podcast.

18:30

and his gym shorts. So

18:34

let's talk first about how to balance your plate or just how

18:36

to feed yourself and nutrition. So growing

18:38

up and maybe even the lot, and I say growing up,

18:41

I mean from being a kiddo a small tot

18:43

to like five to 10 years ago, what

18:46

did we believe and what were some common stories we're

18:48

told about nutrition? So do intermittent

18:50

fasting? That was the first one that came to mind

18:52

don't do that. Wait, do you, did you have

18:54

nutrition class

18:56

no. Nope. So

18:58

yeah, this

18:58

learned about the pyramid though?

19:00

we did, where was that? Probably in health class. And

19:02

it was brief, just like the brief

19:04

education that our doctors get about nutrition.

19:07

Yeah. It was like eat grains, seven

19:09

of 'em.

19:11

Well, those whole grains, you gotta get those. You're

19:14

a bird.

19:15

And also the like unconscious

19:18

nutrition education that you just get from

19:20

all the diet culture bullshit that you hear

19:22

from your family and

19:24

people at school and magazines.

19:26

Like eat less basically, which this drives

19:29

me bananas, grinds

19:31

my gears is this current trend on TikTok. I've

19:33

also seen it on Instagram. It's girl dinner.

19:36

This is my meal, it's girl dinner.

19:38

Some of you might know what we're talking about, but basically what

19:40

they'll do is say that and then it'll be like a

19:43

snack, maybe might be like

19:45

some cheese, a sprinkling

19:47

of char, like of cured

19:49

meats. But basically the underlying

19:51

theme here is not nearly enough food

19:54

to constitute a dinner for a girl or

19:56

a woman.

19:57

Not nearly enough food for a growing girl.

19:59

Hate it. Hate, hate, hate. Um,

20:02

I also think that something many

20:05

people believe if they followed

20:07

any women's health magazine is maybe

20:09

I need to be more plant-based that has

20:11

just had its time and I'm ready for it to go.

20:14

Bye-bye.

20:15

It feels like it's getting stronger.

20:18

Depending on which coast you live on, like.

20:20

Yeah.

20:21

Our West Coast friends can

20:23

let us know. And every time I go to LA

20:26

I just don't like the energy there, to be honest. But

20:28

just like going around, it seems like

20:30

every menu is so plant focused. I'm like, but

20:32

where's the protein? I feel very round swan

20:35

when I

20:35

it, it does feel like it's getting stronger,

20:38

which reminds me, I just saw a funny meme. I've

20:40

been getting served a lot of like, parenting

20:42

memes content lately.

20:44

They're like, you have a couple of these.

20:47

And it was like, uh,

20:50

learned from my mistakes. I bought my toddler

20:52

a mini trampoline to tire him out, and it just

20:54

made him stronger.

21:00

He can jump so high now

21:01

Yeah.

21:03

and his limp is flowing.

21:05

I love it.

21:06

Well, if not plant-based, it seems

21:08

like so many women, whether they're

21:10

clients that we've worked with or friends,

21:12

I've haven't personally gone through this.

21:15

This pipeline, this diet pipeline.

21:17

But I've seen so many people who get

21:19

into healthy eating, so they go

21:21

from plant-based to paleo,

21:23

to keto, to celery juice,

21:26

to carnivore, to now

21:28

the current trend is metabolic health diets.

21:31

But so many people will fall into the trap

21:33

of making some or all of those

21:35

religion or just another

21:37

diet, which we don't like

21:39

either.

21:40

Yeah. We, we talked about this a lot

21:42

on which episode was it? Is it, was

21:44

it Die culture?

21:46

Yeah. Probably diet. Is it diet

21:48

culture? Are you being a little beach?

21:50

Yeah, that one. And then I

21:52

think we did one episode after that also where we had

21:54

a similar conversation around how like anything

21:57

can become diet

21:59

culturey and not

22:01

actually serving your best health.

22:03

A sign is when someone says, I've been

22:05

following X

22:07

Or I am

22:08

I am. I am

22:10

am.

22:11

vegan.

22:12

I am paleo. I

22:15

am pro metabolic.

22:17

Yes. And so we don't like

22:19

the labels. Um, but

22:21

that's just something to watch out for. And I know

22:24

that we've done other episodes. I think episodes

22:26

one and two mistakes you're making with

22:28

food, uh, had to go with

22:30

that clickbait right out the gate. Right? But

22:33

the point is, in that episode, those two

22:35

episodes, we cover a lot of mainstream health

22:37

and nutrition advice. So quick run

22:39

through, 'cause this is, this could turn into a long

22:41

one, is vegetable oils are heart healthy.

22:43

They're not, eggs and butter are bad.

22:46

They're not, you need all the whole grains.

22:48

You don't, tons of fiber limit meat

22:50

because it's so bad for your heart health.

22:52

So, whew. Like the mainstream

22:55

health advice out there, it's chaotic,

22:57

it's oftentimes wrong

22:59

and makes sense that it gets so

23:01

many of us into this mess of chronic disease

23:04

or just overall. Confusion.

23:07

And this is not to say that we don't want to think about nutrition,

23:09

but we need to think about it in a different

23:11

way. And here we're always talking about coming

23:13

back to basics and really uncomplicating

23:15

it free of labels. Food

23:18

is a key foundation. If we're look looking

23:21

through the lens of nutritional therapy, that's like the foundation

23:23

on which like digestion, blood sugar balance,

23:25

your metabolic health, hormone health are based

23:28

on. And I,

23:30

the approach that I like to take with clients

23:32

is teaching them templates for

23:35

how to nourish themselves. I got

23:37

a question recently and someone was like,

23:40

um, do you do meal plans inside

23:43

your programs or give like recipe plans?

23:46

And I can give res, I like to give resources,

23:48

can share those, but I don't

23:50

like to do meal plans because

23:52

I think when we seek

23:55

those, we're just following it through,

23:57

but not really learning the why or how to.

24:00

Take that information and apply it outside

24:03

of that meal plan when you're going out to eat, when

24:05

you're tummy hurting, when your period's

24:07

not working well. And

24:10

so in an upcoming workshop I'm hosting, we'll be

24:12

talking about how to build nourishing meals

24:14

and snacks, how to audit your plate based

24:16

on how you're feeling after those meals.

24:18

So learning that information really

24:20

helps you actually take care of your health

24:23

instead of think of food as a good, bad,

24:26

and like a prescriptive diet or

24:28

a meal plan.

24:29

Could you imagine if they taught that in school?

24:33

We'd all be feeling a lot better, is

24:36

what I imagine.

24:37

Wow. How the world would change, huh?

24:40

It's wild and I love hearing from clients

24:42

who go through Root cause reset or we work

24:44

together one-on-one and we hone

24:46

in on here's how we build

24:48

that plate so that you feel energized,

24:50

your gut's not bubbly

24:53

like an hour later. Here are some tweaks that you can

24:55

make and they feel more empowered. I

24:57

just got a message from one of my pregnant clients and

24:59

she's like, I feel prepared,

25:01

like I know what to do and I'm

25:03

just so glad I went into this season of life

25:06

knowing these things and what I need

25:08

to adjust based on how I'm feeling.

25:10

It just sets you up for more energy,

25:13

better cycles, less anxiety throughout

25:15

the day, and we're always gonna approach

25:17

food under nutritional therapy in

25:19

terms of how do you feel good instead

25:22

of how do we use this hack

25:24

this plate so that I'm smaller. That's

25:27

not the vibe over here. Yeah, that's

25:30

tough. If you listen to the last episode,

25:32

my new catchphrase.

25:35

Can we just like make that a sound bite too, that you just

25:37

like pepper in.

25:38

Like crazy hour in the douche. I just like push

25:40

a button just because that's

25:43

dumb,

25:44

And it like echoes or something. Of

25:48

course, we can't talk about the

25:51

sex ed and health class we deserve without

25:53

talking about periods. Infertility.

25:57

man. If this was the whole thing,

25:59

huh?

26:03

If you have sex, you will get chlamydia and

26:05

die.

26:06

Chlamydia. K L.

26:09

That's the funniest part. Also, he has

26:10

On the board.

26:11

chlamydia.

26:15

Is that why he was the gym teacher?

26:17

Yeah, that's good.

26:19

Uh, ours had, um, high

26:21

waisted sweatpants that he would like pull up

26:23

real high and then he would tuck his t-shirt

26:25

into it and then like tie the drawstring

26:27

maybe to make it look more profesh.

26:30

I don't know. That was the look,

26:33

which actually I feel like I tuck stuff into my high wasted

26:35

sweatpants now.

26:37

It's all com. That's what you learned from. That's

26:40

what you learned from sex ed.

26:42

Yeah. Fashion. Yeah.

26:44

Um, well, growing up, and even,

26:47

I think I've shared this on past episodes too, into college.

26:50

I believe that you could get pregnant at

26:52

any time of the month, any

26:55

not?

26:56

Why not? And also, I think

26:58

You have to take a pill every day of the month. So

27:01

that's obviously how it works.

27:04

that's, yeah, I had a birth control deficiency

27:06

that I had to fill for years and years. I

27:08

mean, I make jokes, but we'll come back to the pill

27:10

if you're taking it. I'm not trying to drag you,

27:12

but man, the things I wish I knew. Um,

27:15

I also grew up thinking tampons are very

27:17

scary and where do they go? I feel

27:19

like every woman I know has either

27:21

had this experience or they know someone who

27:24

put it where it didn't go, or

27:26

it was just like, the first time they ever used

27:28

one was so scary because

27:31

no one's telling them how to deal

27:33

with a period. What are you

27:34

You're just so sweaty, like trying to figure

27:36

this out. You know, you're like poking

27:39

around,

27:40

Yeah, I know someone who put that in her

27:42

butt.

27:43

Yeah, I've heard stories of the butt

27:45

And if you've had to like remove a tampon

27:47

that has not been

27:50

used long and yes,

27:53

there it is. You know, the dis

27:56

ugh. It's an

27:58

experience that I don't wish

28:00

for you. There are other ways. So I mean,

28:03

if not that, I remember in middle

28:05

school, no it wasn't middle school, like eighth,

28:07

ninth grade, using pads

28:09

and like the shame, I felt like periods

28:11

it was new to me, felt dirty and

28:13

shameful. Like, oh my gosh, I have to wear this like diaper

28:16

and then I have to go change it. And I don't want the

28:18

girl in the stall next to me to hear me

28:21

unwrap this and then like

28:22

l o l. It's like the loudest

28:25

rustling you could ever,

28:27

So I would try it slowly, like opening a

28:29

bag of chips, like in a quiet room, like so

28:32

silly. And then I would, um, my periods

28:34

were really heavy.

28:34

one quick thing about that? Don and I were

28:37

just talking about when we used to go on these long

28:39

drives upstate in the summers, and

28:41

Minnie was little and she'd be in the car seat

28:43

and she was rear facing for a long time. Like

28:45

she would be facing back and

28:48

we would always think she was sleeping and

28:50

we would open up our snacks and

28:52

like she heard everything. And then we'd be like,

28:54

what are you guys eating up there? Or like Donnie would open the

28:56

kombucha and you'd hear like the s

28:58

And she goes, kombucha. Kombucha. I saw that clip on

29:00

your story.

29:02

Yeah. Anyways, there's no

29:04

way to quietly open those things.

29:07

No, there's not. Uh,

29:09

then it progressed to, I'd wear the sweater

29:11

around my waist. Did you do that

29:14

Did

29:14

earlier in your period experience?

29:16

I really got down with tampons pretty quickly,

29:19

Hmm.

29:20

so like, I don't think so. Yeah.

29:22

Never had the leakage though. Like

29:24

No, I, I actually, I think of my period

29:26

was pretty light when I was younger.

29:28

lucky Mine was not at first, which we're

29:30

gonna talk about here in a second. So things were told

29:32

like. When you first get

29:34

I was crampy. I was crampy as anything,

29:36

but yeah, I think it was pretty light. Mm-hmm.

29:38

I remember a couple of scenarios where you're like, am I gonna

29:40

get up and have to go into hall time

29:43

and like leave something on this chair?

29:46

So I had like heavy flow cramps,

29:49

but the first couple of years you get your

29:51

cycle, it could be kind of irregular

29:53

or it's trying to figure out

29:55

its flow. But so

29:58

many women, young

30:00

girls are instead shuttled onto birth

30:02

control. So what we're told is, well, you

30:04

gotta take the pill

30:05

Yeah. Duh.

30:07

to regulate, to regulate your period.

30:09

I was told you have to take like

30:11

10 adv bills a day. Just

30:14

take five preemptively when you think

30:16

your period's coming.

30:17

this is still something that our clients are told

30:19

very often. If they have bad cramps, yeah,

30:22

pop that preemptively and then

30:24

take it like every few hours. And then

30:26

there's the big warning on the back that says,

30:29

you know, liver damage may occur if you.

30:32

And that's just for period cramps. Like if you're also getting headaches

30:35

or um, P M s headaches too, and you're taking

30:37

a lot of that. I

30:39

have concerns. So women

30:42

are often told, young girls are often told you need

30:44

to get right on the pill to regulate your period.

30:46

We've done episodes about the

30:48

birth control pill, I think a three part series

30:51

and how it does not actually

30:53

regulate your period at all. It just suppresses

30:55

those hormones, which can be great if

30:57

you don't wanna catch a baby. But, oh

31:00

man, I wish I learned more about the pill

31:03

Yeah. Same. Wait, I wanna hang out on um,

31:06

where you were talking about earlier about like all the shame and

31:08

such around it, like can

31:11

we just pause for a second? Scented

31:14

tampons for

31:18

Y though

31:19

for why.

31:21

The amigos, like why

31:24

are we doing that to young girls?

31:26

Right, because we didn't really get organic tampons,

31:28

by the way, until I feel like the last few

31:30

years. So we spray those

31:32

thing, by the way? Okay, so if this

31:34

is your first time hearing this, like tampons

31:37

are horribly toxic. The conventional

31:39

ones like, don't put that up, your hoo-ha. Go

31:41

find something cotton organic.

31:44

But the fun,

31:46

my favorite thing is like the big players

31:49

like Tampas, like all these companies,

31:51

you'll go into like, like

31:53

a C V S or whatever drugstore you have local

31:56

to you. And on the shelf it's like

31:59

the Tampa, the Tampa's like super

32:01

toxic scented, you know,

32:03

to the nines. And then right next to

32:05

it is the same company. Makes like a non-toxic

32:07

one. Like if we are acknowledging how

32:10

toxic these are, why

32:11

No, I prefer

32:12

selling them? I picked

32:14

Toxic. Thanks for giving me the option.

32:17

I know there are a lot of places now, even Honey

32:19

pot. Honey pot

32:21

that make organic. Uh,

32:24

panty liners, pads, and they

32:26

do have one that I bought. It was accidentally

32:29

spicy. It's peppermint. And I know there

32:31

are women in my dms who are like, well, I like that postpartum,

32:33

the tingly, the surprise tingles.

32:36

Um, I don't love having essential oils

32:38

down there. And some people are sensitive to those. So

32:40

if you are, then avoid them or you might

32:42

find out that you are. I don't like

32:44

lavender down there either. Um,

32:47

yeah, essential oils, and that's another

32:50

rabbit hole. But, um, something

32:52

I do wish that I learned based

32:55

on some stories I'm hearing from friends is,

32:58

How to use a

33:00

menstrual cup and to remove it.

33:02

More importantly, I think

33:04

I watched a YouTube video and I read like how to use it

33:06

because I had a lot of feelings about trying

33:08

a cup, but I've had several

33:11

friends who are like, I had to call my

33:13

husband into the shower to help pry

33:15

this thing out. Or one said that she

33:17

asked a friend, a very close friend,

33:19

I guess, to remove it. And

33:22

girls, if you're thinking about it, you gotta pinch

33:24

the bottom. Otherwise that thing is

33:26

staying up there.

33:27

Gotta break the suction.

33:29

Yeah. Save yourself a trip to, I dunno,

33:31

urgent care or to your roommate's room.

33:34

Um, yeah. Now

33:36

I just get down with period undies. I don't

33:38

know what you do.

33:40

I, I like them, some of 'em anyway.

33:43

So what should we do instead? What

33:45

to do instead? We're big fans of learning how

33:47

your body works. Um, I know

33:49

that, I think we might've talked about this

33:51

and things we changed our mind about was the pill, did

33:53

we.

33:55

Oh, we probably should have, I feel like

33:57

we've done enough period, uh, pill episodes

33:59

at like,

34:00

Yeah. Yeah. I don't know that it's

34:02

like this. Amazing. So just,

34:05

I've seen too many clients who

34:07

are dealing with the

34:09

fallout of being on hormonal birth

34:11

control and suppressing their natural cycle for

34:13

years. Some of them decade, multiple decades.

34:16

That I don't think that I can confidently

34:18

say like, yeah, that's great. And an empowering solution

34:21

when I've seen how it damages women's body, their

34:23

fertility and their health afterwards and depletes

34:25

them. So big fans over here of

34:27

learning how your body works, of firing a doctor

34:30

who's only going to shuttle you

34:32

onto the pill. We've done other

34:34

hormone literacy episodes, but yeah,

34:37

don't love it. And if you're not sure if you

34:39

have a hormone imbalance, maybe you're like, well, I think my

34:41

cycle's okay. Some things to look

34:43

out for at brain fog, low libido spotting,

34:46

especially if it's spotting like mid cycle. To

34:48

the end, the little surprise

34:50

prelude to a period, uh, sleep.

34:53

If your sleep sucks. Mood

34:55

Especially those last few days of your cycle, like, mm,

34:57

I, oh my God, that was. Me

35:00

high school, college, just like could

35:02

not sleep the last two days in my luteal

35:05

phase. And had never made the connection,

35:07

like did not make the connection. I used to think I

35:09

was, I couldn't sleep 'cause I was

35:11

anxious that I was like gonna get my period in the middle

35:13

of the night. That was like what I thought.

35:16

Yeah. That pre period insomnia, a lot of people don't put

35:18

that together. Um, headaches as well.

35:21

Um, might not connect it unless you're tracking it and

35:23

then you're like, wait, before my dot drops. This was

35:25

me years ago before I worked

35:27

on my gut blood sugar, my liver health.

35:30

My doctor was just like, some women just get

35:32

that every month and we don't know

35:34

And this is what doctors are

35:36

dumb.

35:38

so dumb.

35:39

Yeah. Uh, constipation, uh,

35:42

but also period poops. So I mean,

35:45

As prostaglandins are doing their thing, helping

35:47

you move that uterine lining for your

35:49

period, you might notice a difference in bms,

35:51

but if you're like having the rhe,

35:53

Mm-hmm.

35:54

that's something to think about. Acne, hair

35:56

loss and ouchie boobs or other

35:58

hormone imbalance signs that you might wanna look out for.

36:01

Oh,

36:02

Did you say cramps?

36:04

and cramps. Why didn't it? Because I think people

36:06

are like, oh, well yeah,

36:08

cramps, bad cramps, that's an obvious

36:10

sign. Right? But, and there might be some discomfort,

36:12

but if you are like, I've talked to several

36:15

clients who recently who are like,

36:17

day one, I just cannot, I

36:19

can't deal with them then

36:21

that is not normal.

36:23

Yeah, I'm, I wanted to mention it 'cause I just

36:25

feel like we're

36:27

thinking about the person listening to this who

36:29

like maybe has, is very new to our

36:31

world and like hasn't really given

36:33

much thought to these things. And I

36:36

think the narrative is just so prevailing

36:38

that like, you're going to be exhausted.

36:41

You're going to have cramps. Yeah.

36:43

It just like, I think there's this weird thing

36:45

that's happening now on the internet where like people are becoming

36:47

more cycle aware and people are being

36:50

more consciously cycle

36:52

sinking and like, Respecting

36:55

their ebbs and flows, which is great, but

36:57

I think we're like the pendulum's

36:59

swinging too far the other way now where

37:01

we're like, I need to shut down

37:04

my business for my period, and I

37:06

need to just lie on the couch.

37:09

Yeah. Like it you, yes,

37:11

there's a natural in

37:13

energy levels, but

37:15

it's not like, hang it up

37:17

for five days and like be

37:20

crampy on the couch, you know, and sobbing

37:22

and watch you, I, I don't

37:24

Yeah, if you have to have a heating

37:26

pad, tens unit, all

37:28

the ibuprofen, you feel like you

37:30

wanna call out of work when

37:32

your dot drops, that is a sign.

37:36

That we wanna work on your cycle, and it's not a

37:38

sign to just slap

37:40

a bandaid on it with hormonal

37:42

birth control or with those over the counter solutions.

37:45

Yes, I know those are a tool for some people, but it's

37:47

a signal from your body, right? Because here

37:49

we believe that your cycle

37:52

and how it goes, how your period feels is

37:54

a reflection of your overall health. So

37:57

yeah, when we say learn about your body, it's not like,

37:59

all right, which seeds do I take

38:01

and how do I make this chaotic

38:03

workout schedule, um,

38:06

to hack my period?

38:09

Yeah. No, don't do that.

38:11

Well, do we wanna jump ahead to the fitness bit? Because

38:13

I feel like if we're talking about cycle

38:15

sinking and workouts, there's just so

38:18

much that I wish I learned and so many things

38:21

that trial

38:23

and error that I did before,

38:25

coming to something I feel works really well.

38:28

Yeah. I mean, fitness

38:31

in school is just,

38:35

Sport ball. Well, what did

38:37

you say? Dodge ball. Kickball,

38:40

ball, some kickball.

38:42

running.

38:43

I don't remember what else, like what did we

38:45

do? I just remember like changing into my

38:47

sweatpants and hanging out with my friends. Like I

38:49

don't think there was much activity.

38:52

Um,

38:53

swim? Did your school have a pool?

38:55

we did not have a pool. We did not go swimming. No.

38:59

Worst.

39:00

of sports in high school, but even, even the

39:02

Wait. You did? What did you play? Why

39:04

so I went to like a small all girls school

39:07

and I was athletic, so like the athletic girls

39:09

just like played all the sports. So

39:12

I played volleyball, I played softball,

39:15

played basketball, and

39:17

I played floor hockey, which is just like a

39:19

only Jewish sport. It's

39:23

like indoor roller hockey without the roller blades.

39:26

you're like running around with sticks.

39:28

Yep, that's exactly right.

39:29

Amazing.

39:30

It was a blast. I loved it, but

39:34

there was no like even

39:37

practice and like quote unquote training.

39:40

Never involved weightlifting. It's

39:42

just like run and

39:45

practice the sport. You know?

39:47

Mm-hmm.

39:49

And again,

39:49

for the gals.

39:50

yeah, the overall

39:53

just air around

39:56

Fitnessing as a ute was

39:59

just skinny.

40:01

You know, you just wanna be skinny. You're

40:03

supposed to like just hate your body and be skinny.

40:06

And I just like, it really upsets me.

40:09

'cause I think about how

40:11

amazing it would be if

40:13

we were just teaching the youths

40:16

how to be strong and athletic and how to

40:18

celebrate their bodies and like to want

40:20

to be strong, I think is like the

40:23

bigger thing,

40:24

Yeah, and I've watched how you speak to

40:26

and around mini about health

40:28

and what it means to be healthy, and

40:30

that is what I wanna see more of

40:33

because unfortunately so many of us,

40:35

I know this wasn't a story you've shared earlier

40:37

in an episode, and so many of my clients have said like, well,

40:39

growing up my mom, I might've heard her

40:41

talk about weight. And so that made me cognizant

40:43

of it. Or, oh, we would weigh ourselves before

40:46

and after vacation. Or just

40:49

feeling like, oh, my value is in my

40:51

weight, so I'm going to run to

40:53

be skinny. I'm gonna do that elliptical machine

40:55

for an hour to be skinny at

40:57

the expense sometimes of, you know, losing

41:00

your period, losing your sleep at night

41:02

because we're hardly eating enough and our body's running

41:05

on stress hormones, feeling anxious and awful

41:07

in other ways. But too often people

41:09

are still putting like skinny and weight

41:11

loss, fat loss up here

41:14

above all those other things. That's not

41:16

what we want.

41:18

Yeah. And, and we are seeing this nice shift

41:21

on the internet too, where there are a lot of

41:23

people talking about strength and getting strong,

41:26

but again, it's not enough.

41:28

And also I

41:31

do think we've talked about this before, like being careful

41:33

of the influencers that you get your content

41:35

from. 'cause I do think there are some people that are saying

41:38

with their words, like,

41:41

be strong, but they're still

41:43

sending this underlying message of like,

41:45

fat loss is the most important thing. And

41:48

I will only talk about it once I feel

41:50

really good in my body and

41:52

once I feel really cut and lean and strong

41:54

and it's just, yeah,

41:58

it's like saying

42:00

the thing, but how is it actually

42:03

making you feel about yourself when you consume their content?

42:06

Yes, exactly. Yeah.

42:08

Skinny does not equal health.

42:10

And lifting is not just for the boys.

42:12

So I remember growing up and when I was in

42:14

advanced pe, we didn't touch the

42:17

weight room or go into the weight room. And I remember thinking

42:19

that is for the wrestlers, the footballers,

42:22

and just the guys, because I don't wanna

42:24

get bulky and

42:26

didn't think that it was for me. And

42:28

there were definitely times too, I know we talked about this

42:30

on past episodes where I thought I need restorative

42:33

movement because I have been stressed. So what

42:35

is restorative movement in my mind at the time?

42:37

Yoga and walking. Yoga

42:39

and walking. And we've done, didn't we do a restorative

42:43

strength training episode?

42:44

Yes we did. Um,

42:47

yeah, it was something along

42:49

the lines of is yoga

42:51

as restorative as you think? I

42:53

think was the title of the episode. Maybe

42:55

Yeah, probably. I'll find it.

42:58

Yeah, but today's a great example.

43:00

I have had sheet gage sleep

43:02

the last few weeks, as

43:04

you have heard on this podcast. But, um,

43:07

this week in particular, Ori has some teeth coming

43:09

in and ooh, it's

43:11

the saddest thing. Like, he's just so

43:13

wimpy and sad all night. And if I go

43:16

into the room like it's over, he just needs

43:18

to be like crying and holding onto me

43:20

and it's so sad. Um, last

43:23

night I spent like an hour and a half on the couch because

43:26

I was just like, I didn't want to go in there. I just like slept

43:29

out here for a little bit and

43:32

that was better. He stayed sleeping, he wasn't

43:34

looking for me. It was good. Anyways,

43:37

um, I've been feeling really run down

43:39

and exhausted and

43:41

grateful to have the sunshine here 'cause that helps me

43:43

a lot too. But

43:45

I really wanted to get some movement in and I wasn't

43:47

doing my program,

43:50

my training as programmed. But today,

43:52

last night, I got a little more sleep and today

43:55

I opened up my training app. I

43:57

opened up the program that all my club athletes are doing,

44:00

and this was the workout I was supposed to do today,

44:03

but I paired it down and I modified it, and I

44:05

turned it into something really restorative. So

44:08

the workout was squats and Turkish

44:10

get ups. Those were the main strength lifts, and

44:14

I dropped down one bell size for

44:17

my squats. I dropped down

44:19

four reps for my squats, but

44:21

still hinging my hips,

44:24

getting my feet to touch the floor, put

44:27

force into the ground, getting those

44:29

bells in the rack position, sitting deep into

44:31

a squat, using my breath, getting

44:34

my corn pelvic floor on board, and

44:36

then going through a nice loaded

44:39

Turkish getup, getting into and out

44:41

of all these different positions with load over my head.

44:44

I felt so much

44:46

better after that workout.

44:48

It wasn't about pushing the load,

44:51

it wasn't about trying to move as fast as I

44:53

can. It wasn't about trying to explode

44:55

as fast as I can. It wasn't about like, oh, I'll

44:57

go up a bell size and my Turkish get up and then be

44:59

creaky in my neck and shoulders for the next day. 'cause

45:01

I pushed it too hard and I wasn't prepared for that

45:03

load. It was about taking

45:06

a load that was a little bit challenging, but comfortable

45:09

and moving through space, getting

45:11

my body into different positions, getting my hips

45:13

to extend a little bit because I've been sitting on the couch

45:15

'cause I've been tired. And just how much

45:18

better I feel when I get nice deep

45:20

breaths into my rib cage, down into my

45:22

pelvic floor with load overhead,

45:25

with load in the rack position, getting

45:27

deep into my hips, putting

45:29

force into the floor through every one of my toes.

45:32

Like it's amazing how

45:34

much better I feel in my body after a session

45:36

like that and like how many people are

45:38

missing out on the magic

45:41

that is. Getting your body under load

45:43

strength training, progressing those loads

45:46

and adjusting those loads to

45:48

what you need at that given time. God,

45:51

I

45:51

feel like I was there.

45:52

Yeah, I just wanted you guys to really

45:55

feel it in your body. If you've never

45:57

felt it in your body,

45:58

my toes spreading

46:00

spread the toes.

46:02

they push up through my feet. Yeah.

46:05

Great. Great. I love that. For you,

46:07

that's restorative. So modifying

46:09

based on, on what you got and how you're feeling,

46:12

and it really goes contrary

46:14

to the advice that we hear from doctors who

46:16

let us remind you are not fitness

46:19

professionals who are like, you know, just

46:21

restorative exercise. Just run

46:23

and lose weight. That's like basically

46:26

what they say. Have you seen the reel that's circulating and you

46:28

waited a year for your doctor's appointment? And they're like,

46:30

if you're stressed, don't be that. And if you're

46:33

fat,

46:33

dumb.

46:34

that. And then they charge

46:36

you for it and you're like, wait, what?

46:38

I know y'all have heard me say this on the show before, but.

46:41

I don't trust anyone without

46:43

muscles.

46:46

I don't trust doctors about muscles.

46:48

I know. Maybe like if I needed a brain surgeon,

46:50

I'd be like, okay, you have spent

46:52

all your time just

46:54

Big brain.

46:55

perfecting brain surgery. I

46:57

you didn't have extra time for

46:59

muscles.

47:01

Yeah. You, you're working this one.

47:02

You can operate on my brain.

47:06

It's good. Good to know that about you. Yeah.

47:09

So don't just run, don't just waste

47:11

your time on the elliptical. Um,

47:13

I think you have an upcoming workshop for people

47:15

who wanna get a taste of the fitness.

47:17

Is that correct?

47:19

Oh, I do. I do.

47:22

Yeah. So

47:22

have a lot of fun. I'm gonna teach you

47:24

all about how to get strong

47:27

in your pajamas from the comfort of your own

47:29

home with whatever time you have

47:32

available in a way

47:34

that supports your hormones and

47:36

your metabolic health and your pelvic

47:38

health. Learn how to breathe,

47:40

which we'll get into that one,

47:42

I mean, how many of us didn't know

47:44

that we had a pelvic floor, that we needed

47:46

to worry about it before having

47:50

babe base, like

47:51

the big one right there. You

47:53

just don't even learn that you have a pelvic floor.

47:56

until it hurt him?

47:58

Yeah. Like I have spoken to so

48:00

many women who literally did not understand

48:04

what a pelvic floor was until

48:07

they like had a baby and had a prolapse.

48:10

or if women are aware of it, they just think pelvic

48:12

floor. Okay, kegels, that's

48:14

what I gotta do.

48:16

Yep. Just, just hold

48:18

in your pee. Act like you're holding in your pee.

48:21

Yeah. Spoiler alert. That's not what you

48:23

gotta do for pelvic floor health. So yeah.

48:26

So many things we didn't learn in gym class, but

48:28

how cool would it be if girls learned

48:30

how to be strong and the importance

48:32

of building muscle for, for

48:35

your health?

48:36

He's the coolest.

48:37

Like, uh, is it Dr. Steve Brule

48:40

Who dat

48:42

who has Sweet Berry Wine? Steve Brule. It's

48:44

um, what is the actor's name? Oh my

48:46

god. John C. Reilly. And he's got like this crazy

48:48

hair and he is got crazy glasses and he is like,

48:51

for your health's, for your

48:53

health. H E L T

48:55

H Health. Rules.

48:59

Yeah. I thought maybe, you know, that's good. Anyway,

49:01

that's, that's the fitness and our,

49:03

our suggestion for a revamped

49:06

gym class. Yeah. And

49:09

I never thought about this until I started

49:11

working with you, but, I

49:14

never realized that. Didn't learn how

49:16

to breathe correctly during

49:19

training or maybe at all.

49:21

Like especially when I'm stressed, I'm like, I think I've been holding

49:23

my breath. What's that all about?

49:26

How you breathe. Yeah. That's

49:28

like l

49:31

o l that we thought like, we

49:34

didn't know you needed to learn how to breathe.

49:36

body? Just do it.

49:37

We do it. Um, yeah, it's

49:40

just like shocking. The more I do this, how

49:42

far our breathing patterns

49:44

have gotten from where they were supposed

49:46

to be in nature, like, It's,

49:50

it can be really frustrating. I know a

49:52

lot of the reaction I have from women who come into

49:54

S D H H is like

49:57

the first few weeks when I'm describing the breath pattern,

49:59

they're just like, it

50:02

not working like it, it my

50:05

ribs in it not doing like,

50:08

I think it took a live class when I was doing

50:10

S D H H plus coaching

50:13

for you to say Diane, like, let's see, moving into your ribs.

50:16

'cause I'm like, I'm doing it.

50:17

yeah, you feel like you're doing

50:19

it. But that's the thing is like we

50:22

breathe so many times

50:24

every single day. So if we

50:26

have been doing this like backwards,

50:29

dysfunctional breathing pattern for like

50:31

20 years, times

50:34

a day, those reps add

50:36

up and it takes time to break down

50:38

those patterns. So that's

50:41

like my main piece of advice that I always give people

50:43

coming into S D H H is just like, Have

50:45

patience with yourself because this takes

50:48

time and like I can't

50:50

help but think about what a tool

50:52

this would've been for me with

50:54

like anxiety in high school and college

50:57

or my

50:59

postpartum pelvic floor stuff. And

51:01

like even the constipation I dealt with in

51:04

high school, college. Yeah, there was a huge nutrition

51:07

piece, which we'll talk about that in a second when we talk about

51:09

digestion, but also

51:12

if you've heard us talk about the pelvic floor, the

51:14

role in digestion there and the role in constipation,

51:17

which we've definitely done episodes about that. So

51:19

you can go back and look at some of our pelvic floor episodes,

51:22

but man, like

51:25

what my postpartum experiences would have

51:27

been had I learned

51:30

that I had a pelvic floor and how,

51:32

what it do and

51:34

how to breathe, I think

51:36

like, man, that would've changed some stuff,

51:38

but like it's just,

51:41

it's taken me years of doing this stuff

51:43

till. Correct my patterns. Like

51:46

I used to really exhale with my back

51:48

muscles and it's taken me so long

51:50

to get out of that pattern. And

51:52

we've talked on pelvic floor episodes about this

51:55

a lot too, but something that

51:57

was a huge issue

51:59

for me to kind of correct those things is I used

52:01

to just hold on way too tight. Like I

52:03

think it was years of sucking in my stomach

52:06

as when I was younger. And so self-conscious about

52:08

that and correcting

52:11

those patterns took forever.

52:12

So many women suck in.

52:15

I would love to tell every young girl in school, like,

52:18

I don't have to teach you how to breathe, but just stop sucking

52:20

in. Like that

52:21

At least start there.

52:22

difference. Um, and

52:24

yeah, I've heard from clients, like I've had clients

52:26

who have been in SS D H H, they did self-paced

52:29

or plus coaching, and they've been in the membership for like two years

52:32

and like two weeks ago on a call

52:34

said to me like, I finally, it

52:36

finally clicked. Like I finally figured out how

52:38

to move my ribs with my inhales. just

52:41

like, it's crazy.

52:43

a long time to undo patterns or just,

52:45

and also way of thinking about things. When you

52:48

were talking about. Breath and

52:50

anxiety and how amazing that tool

52:52

would be. It made me think

52:54

of tapping an e f t is something

52:56

I didn't have on the outline, but I

52:58

know it's something that is starting to show

53:01

up in schools, in prisons, like tapping

53:03

is for everyone, but tapping or emotional freedom

53:05

technique is one of my favorite stress

53:07

release modalities where you're

53:09

like, literally you're tapping on yourself,

53:12

but being able to,

53:14

um, move while you're doing it. If you're, if you're someone who

53:16

feels anxious and doesn't like to just sit down,

53:19

something like that could have been so powerful

53:21

for me when I was feeling so anxious

53:23

and wound up in high

53:25

school through college where it felt

53:28

debilitating at times where p m s felt

53:30

awful or like pretest anxiety.

53:32

I know so many girls experience

53:35

that. Um, just having more

53:37

tools at our fingertips that we were just never

53:40

taught for emotional coping. It's

53:42

powerful.

53:43

At your fingertips.

53:44

At your fingertip is fine. So tapping.

53:47

Yeah. I've actually been doing this more

53:49

with one-on-one clients. So for some of you who don't know, I actually

53:51

was talking to one of my clients, she's like, I didn't know

53:54

that you do. This hasn't been in my feet as

53:56

much, but it's going to be in an upcoming workshop.

53:59

I've been doing one-on-one tapping sessions

54:01

with my one-on-one clients, especially

54:03

those who, they're doing all

54:05

the things right in their routine. They, they're doing the

54:07

workouts, they have a great

54:10

foundation of nutrition and they have

54:12

targeted supplements, but still not feeling

54:15

well. Something's still missing. The stress has

54:17

been really heightened, whether that's personal,

54:19

they're caregiving, they have a lot on

54:22

their plate at home. The world is stressful

54:24

and something like tapping or

54:27

some other way to help you emotionally release and.

54:30

Build resilience to stress is so powerful.

54:33

Um, one of them was telling me we hadn't

54:35

seen each other in a while, and she's like, I've

54:37

been doing tapping since the last time we met.

54:39

And she said it really helps center herself.

54:42

And so I'm so glad that again, you

54:44

can have something at your fingertips. So we'll be working

54:46

that into my upcoming workshop if

54:48

you haven't tried it before. Wanna test it

54:50

awesome.

54:51

Yeah.

54:52

Um, the last thing I wanna say on the whole like

54:54

breath pelvic floor front, front is

54:58

just like, yes,

55:00

we did not learn any of this growing up and it

55:02

seems like it's

55:04

kind of seeping its way into the inter spheres

55:07

now. Like I'm seeing a lot more people

55:09

talking about pelvic health, which. We

55:11

love, like so thankful to see

55:14

more people bringing awareness to

55:16

pelvic floor health. But I

55:18

then also remember like, okay, I live in a bubble because

55:21

I follow a lot of pelvic health experts

55:23

who are, you know, mentors

55:25

or I met through different continuing educations, things

55:28

like that. And then I'll see like a

55:30

random reel or a TikTok

55:33

of a mom peeing in her pants.

55:35

And then all the comments are just like people

55:39

sharing that experience and

55:42

me shouting like, oh no.

55:45

Like, oh no, so many people

55:47

still going through this. And also

55:50

the thing too, there is like, there's

55:53

a lot of people doing this, but a lot of people missing

55:55

the mark on what

55:58

training? What'd you say?

56:00

you said. There are a lot of people doing this. What are they doing?

56:03

A lot of people spreading more information

56:05

about pelvic health, but just like missing

56:07

the mark on what training

56:09

with your pelvic floor in mind should look like

56:12

So it sounds like they don't have training to be

56:15

giving individualized advice

56:17

about pelvic floor health. Hmm,

56:19

no, not necessarily even some pelvic PTs

56:22

who like went to school for this, you know? But like

56:24

the thing I want you

56:27

all to take away from this is that life

56:29

does not happen on a mat.

56:32

So if the pelvic

56:34

PT that you're seeing is

56:37

just doing

56:39

manual exams and manual

56:41

therapy and then giving you mat exercises,

56:44

that's not gonna make you stop peeing

56:47

in your pants when you're sprinting after

56:49

your toddler or when

56:51

you're jumping on a trampoline with your kid.

56:53

Or it's not gonna help your constipation

56:56

if it's related to your

56:58

strength training. Like it needs

57:00

to be integrated and. You

57:03

need to be able to get athletic,

57:06

athletic and

57:09

jump and sprint and

57:12

catch yourself falling off a curb and

57:14

all that stuff. So like your

57:16

training needs to incorporate

57:19

your pelvic floor responding

57:21

to impact of

57:23

life. So it's

57:26

like there's a couple phases to this, like, yeah, it'd be really

57:28

cool if we learned about our pelvic floors growing up.

57:31

It'd be really cool if we like understood

57:33

how they worked and it'd be really cool

57:36

if we learned how to train

57:38

in a way that supports and

57:40

incorporates them to meet

57:42

the demands of our

57:44

very challenging day-to-day life.

57:47

You know,

57:48

That would be cool.

57:50

it'd be really cool. So

57:51

episode on pelvic floor health. That was like a mini

57:54

pelvic floor health episode. We're

57:56

like, we're gonna be quick.

57:58

I know I can't. I'm so ranty

58:00

about the pelvic floor.

58:02

Yeah, yeah. But yeah, if you don't

58:04

know now you know you got a pelvic floor and

58:07

you don't just need to be doing Kegels. In fact,

58:09

that could make some things worse for of y'all. So

58:12

And your pelvic floor includes your butt,

58:14

Yes. Yes it is. So

58:16

this is your sign

58:17

your bee hole.

58:18

Yeah. So let's talk about

58:20

digestion. So this is a pillar,

58:23

a foundation of health that is so often

58:25

overlooked in the conventional space for

58:27

sure. But even in the holistic one where

58:29

maybe people are like, okay, got it, got

58:31

it. I wanna, it's trending to think

58:33

about my metabolism and I'm happy.

58:35

And that does have a, that and digestion

58:37

are so intertwined, but sometimes people are running to

58:40

what's trending and they're

58:42

skipping over things that

58:44

are really important, like digestion that affect

58:47

so many systems in our body.

58:49

So, To back it up. What

58:51

I believed as someone who grew up

58:53

with an angry tummy, a

58:56

bubbly, crumbly, tummy. Tummy, I

58:58

used to think maybe you do too,

59:00

that lactose intolerance is a life sentence.

59:02

Oh, well I just can't have that. I can't

59:05

have to have lactate milk or the lactate

59:07

version of the ice cream, or take my lactate

59:09

pills.

59:10

Yeah. Or maybe you're like, oh, I, uh,

59:12

I just have to have oat milk. And maybe you like

59:14

that, but that's

59:17

like, that can work for you for now. But do

59:19

we really love it?

59:20

Do you.

59:21

do we, um, I also thought

59:23

I just had to keep chy foods out,

59:25

but this breaks my heart the

59:28

dozens of times I've spoken to

59:30

clients and they're like, I watched

59:33

the feel good foods,

59:35

or the foods that I could tolerate get smaller and

59:37

smaller and smaller. And it's

59:39

not because they're trying to lose weight to

59:42

be smaller, but they feel like if they were to have

59:44

foods outside of that, something's gonna happen.

59:47

They stay there indefinitely. And

59:49

that is never something I want for

59:52

women experience. I want you to have a wide variety

59:54

of foods that you digest and absorb. Another

59:56

thing that I grew up leaving was just

59:58

take antibiotics willy-nilly. Like

1:00:00

growing up I would get strep throat,

1:00:03

get ear infections, and

1:00:05

even in college and, and in my first job

1:00:08

I worked for plastic surgeons and I remember thinking

1:00:10

that I had a sinus infection, but I wasn't sure. So

1:00:13

I asked one of the doctors like, can I get a Z-pack? And

1:00:16

that was one of the first times he, he someone was like,

1:00:18

you really don't wanna be just adding those in,

1:00:21

just kind of preemptively,

1:00:24

or if you're not sure that you need them. 'cause

1:00:26

I thought they were just innocuous, just like the birth

1:00:28

control pill. Like, yeah, just wipe,

1:00:30

wipe out those suckers. I, I need antibiotics.

1:00:33

Right?

1:00:34

Wipe 'em out.

1:00:35

And that's part of health history of so

1:00:37

many of my clients. He's taking

1:00:39

antibiotics. It's like knowing there's a serial

1:00:41

killer in your town. Wiping everyone out

1:00:43

just to be sure. Sometimes they do have a

1:00:45

place, but they are just so over-prescribed.

1:00:49

Something else I believed was

1:00:51

when I struggled with heartburn, acid

1:00:54

reflux, that why I have too much

1:00:56

stomach acid. I just, it's just so

1:00:58

acidic in there. So I need something

1:01:00

to keep

1:01:02

that in check. And I took Prilosec forever

1:01:04

and that is also part of so many of my client stories.

1:01:07

And then, um,

1:01:10

if I had issues with constipation, it

1:01:12

was, well, I'll just take natural calm, I'll take natural

1:01:15

calm. I maybe even recommended it earlier on

1:01:17

before I really realized that there are other ways

1:01:19

to deal with constipation and

1:01:22

that it's not the greatest form of magnesium.

1:01:25

Don't love it. But those

1:01:27

are just, some things are top of mind, but some

1:01:29

things that you may have been told around Gaul

1:01:31

is Oh, that you

1:01:32

Wait, can I just, I wanna pause there for one second 'cause

1:01:34

I feel like this will resonate with a

1:01:36

Yeah, here I was, I was trying to like run

1:01:38

through. You're like, this is gonna be an hour long epsa.

1:01:40

Yeah. I

1:01:41

Never. It's all right. Tell me what you're gonna

1:01:43

tell me.

1:01:45

I think a lot of people need to hear this. If

1:01:48

you are constipated, taking

1:01:51

a stimulant to give yourself

1:01:53

diarrhea doesn't make you unconstipated.

1:01:57

Yeah. Be it coffee

1:01:58

I was just gonna say, so many people who think

1:02:00

they're treating their constipation by like, chugging

1:02:03

coffee and then having diarrhea.

1:02:05

mm-hmm. Or some that are like, I just

1:02:07

need to take my, um, my other

1:02:09

stimulant, like Adderall or something

1:02:12

to make me poop.

1:02:14

Yeah.

1:02:15

No, that's not

1:02:16

a solution, not a root cause solution.

1:02:18

No, ma'am. Other things that we were

1:02:20

told and, oh, I've heard this so many times.

1:02:22

Like I want to just like shake the

1:02:24

practitioners that say this or say this to

1:02:26

my clients is i b s is a big mystery.

1:02:29

Like we just, we just don't know.

1:02:31

It's just so irritable in there.

1:02:33

know. It's irritable. We don't know why have

1:02:36

we

1:02:36

Also, we've done episodes on all of these,

1:02:39

so go back and listen to our Our

1:02:41

Heart episode, our I B S episode.

1:02:44

Or I don't need gut health in other lives, which I

1:02:46

like to point people to if they're like, well, my

1:02:48

gut is Gucci. I don't have any problems there.

1:02:51

But, um, some, some

1:02:53

gut symptoms or

1:02:56

signs of dysfunction, I should say, that fly under the

1:02:58

radar is

1:03:00

have you taken medications? Whether that's over the counter

1:03:03

prescriptions that you do need for

1:03:05

long-term. Um, taking those long-term,

1:03:07

have you taken antibiotics? So these are things

1:03:09

that I always ask in intakes with folks, because

1:03:12

if you've taken them a few times or it's been part of your routine

1:03:14

for a long time, that's a lot on your gut and

1:03:16

on your body in general. Maybe

1:03:18

you have itchy skin, eczema, rashes, hives.

1:03:21

Sometimes we think, oh, acne and

1:03:23

recurring acne. That may be a sign of gut

1:03:25

need for gut support, but people

1:03:28

might not realize that those other, um,

1:03:30

situations can also be. Have

1:03:32

root causes in the gut. Other things

1:03:35

to think about too, if you're on the pill for a long time, your

1:03:37

gut needs help. If you are undereating

1:03:39

and chronically dieting, or

1:03:41

even if you have seasonal allergies, some people are

1:03:43

aware of this connection too. But if you

1:03:45

have a lot of allergies beyond

1:03:47

food stuff like environmental things, that's

1:03:50

also a sign. The gut needs help.

1:03:52

We did an episode about that too.

1:03:54

We sure did. So some other

1:03:56

things that we were told, you need more fiber, we just

1:03:58

did an episode about this. So yeah,

1:04:01

we'll link those in the show notes for you if you are

1:04:03

new or want to explore those. But

1:04:05

ma'am, I really wish

1:04:07

that I knew early on not

1:04:09

to take a lot of these things as just a bandaid

1:04:11

or not to accept that, oh

1:04:13

well, I'm just gonna be dairy, have to be dairy free forever.

1:04:16

I've changed it. I've walked my clients through

1:04:18

changing that, and I always get so excited

1:04:20

when I get a text, like I now

1:04:23

have moved on to milk. I've progressed on to milk

1:04:25

without any sort of.

1:04:28

Consequence, or I should say event happening

1:04:31

after I have that. Other than that was good.

1:04:33

More, please. That's

1:04:37

what we want for you.

1:04:38

I would've had

1:04:40

a lot less baggies

1:04:42

of Fiber one cereal than

1:04:44

I towed it around.

1:04:46

And your chalky calcium supplements.

1:04:49

A K a Tums.

1:04:51

Disgusting.

1:04:52

Mm-hmm. Oh yes.

1:04:54

So I think it's often overlooked and people might just

1:04:56

jump to trying to take supplements

1:04:58

for their hormones, but man, if

1:05:01

you're blocked up, if you're constipated,

1:05:03

what's happening to those hormones? They are just

1:05:05

being recirculated, which we don't

1:05:07

like. So I always have clients

1:05:10

have some focus on digestion

1:05:12

in their gut health, even if they might not

1:05:14

think that they have gut issues.

1:05:16

So we'll be talking about that in my workshop.

1:05:19

Of course. Do you see, I just had to take

1:05:21

off my sweater because one

1:05:23

up talking about gut health, and she's still

1:05:26

wearing those earmuff headphones.

1:05:28

Yeah, you're gonna have to send me a link for those headphones.

1:05:31

good. There's a cooling gel in

1:05:33

here and they're just,

1:05:35

I could wear them for hours. Diane.

1:05:38

Do it, Ben. But how cute is

1:05:40

this Thrifted sweater? Like, it's

1:05:42

so swift. But I was trying to wear

1:05:45

G Y S T colors today.

1:05:47

It was this, or I

1:05:49

had a thrifted little like vintage

1:05:52

dress that says hot tomato on it. It's just tomatoes

1:05:54

because it's tomato season here. Love

1:05:57

it. I've been doing tomato

1:05:59

cheddar. That is something I've been eating tomato

1:06:02

cheddar on sourdough toast

1:06:05

with

1:06:06

this is like you're some staple. You

1:06:09

talk about it every summer until your mouth hurts.

1:06:12

It really is. And I've gotten some clients onto it

1:06:14

too, and they're like, oh, it's so good.

1:06:16

delish.

1:06:16

It is. Yes. Well,

1:06:18

my goodness, look at us. We're like a little

1:06:21

over an hour. Um, so that's,

1:06:23

those are some things we wish we learned, but,

1:06:25

um, if you're having fun here, we

1:06:28

have something else for you as

1:06:30

we get into the fall semester.

1:06:32

Let's all start fall energized, strong

1:06:35

with easy peasy bms and periods.

1:06:38

Both of those, please. Easy

1:06:40

peasy. Lemon squeezy. If

1:06:42

you're liking GS G Y S T, we know

1:06:45

that you're gonna love our upcoming week

1:06:47

long. Yes, week long

1:06:49

workshops. Um, we never

1:06:51

do this, but we wanna go into

1:06:53

fall feeling good. As we should.

1:06:56

we should.

1:06:57

As we should. So, Edina and I have been working

1:06:59

on things behind the scenes. This is like

1:07:01

mid-August when we are recording this, but

1:07:03

by the time this airs, I think we'll

1:07:05

have a sign up or something. So,

1:07:08

you know the drill, like if you went to undergrad,

1:07:10

like you gotta sign up for your classes, choose

1:07:13

your classes.

1:07:14

registration's opening up.

1:07:17

That's right. And what

1:07:19

we are bringing you are the health. And

1:07:22

can we, can I call your workshop like the gym class

1:07:24

that we deserved growing up?

1:07:26

It's not exactly how I'm marketing it, but Sure.

1:07:28

not gym class, but for the

1:07:30

sake of this episode and back to school,

1:07:33

to school

1:07:34

you gotta sign up for classes. We

1:07:36

are putting together these week long workshops for you,

1:07:39

and it is the edutainment

1:07:42

that we crave and the health

1:07:44

and fitness education that we all deserve growing

1:07:46

up.

1:07:47

Yeah, it's gonna be a blast. You're gonna get on live

1:07:50

with us three times.

1:07:54

times. Well me, it'll be two because my assistant

1:07:56

coach Veronica, is gonna take you through a fun

1:07:58

workout for one of the other days. 'cause

1:08:00

I want you to get a chance to meet her and get coached

1:08:02

up by her too. But it

1:08:04

is gonna be all kinds of fun. It's gonna be

1:08:06

everything you wish you

1:08:09

learned about how to move

1:08:11

and nourish that beautiful body of yours.

1:08:15

Yes, we love to hear it. And I'm doing

1:08:18

a three-part workshop on trading

1:08:20

Rude P M Ss soul metabolism

1:08:22

for abundant energy, easier digestion

1:08:24

and periods of course. So there

1:08:26

will be a community element and live calls

1:08:29

and fun bonuses. So it's a great way to

1:08:31

get into community and to

1:08:33

meet together live. So be there or

1:08:35

be Square. Mine is starting on

1:08:37

September 7th. We'll put all the details for you

1:08:39

in the show notes. So save the dates

1:08:42

and if the the signup is there,

1:08:44

you can go ahead and snag your spot. I'm so

1:08:46

excited for this. We're gonna talk about food Building

1:08:48

a nourishing plate. We're gonna talk about how

1:08:50

to tap out the feels

1:08:53

so you can release physical constipation

1:08:55

and emotional constipation this fall.

1:08:57

you that to Esia fingertips. Surprise.

1:08:59

You haven't used that more often. It's very cute.

1:09:03

Well, sometimes I don't always have a visual element. I'm

1:09:05

so glad we have video

1:09:06

Yeah. Lovely.

1:09:07

me by Stanley.

1:09:08

Yes, and in my workshop,

1:09:11

we are gonna be learning how to gain

1:09:13

energy and get strong in

1:09:15

your pajamas from the comfort of your

1:09:17

own home with whatever time you have

1:09:19

available. So you are gonna learn how

1:09:22

to breathe. You're gonna

1:09:24

learn that you have a pelvic floor

1:09:27

and what it do, and

1:09:29

how to be aware of it in your training

1:09:31

in a way that is supportive of

1:09:33

the whole dang system. We are

1:09:35

gonna learn how to get

1:09:37

strong holistically in

1:09:39

a way that supports

1:09:42

your cycle health, not like dumb

1:09:44

Instagram, swipe graphics

1:09:46

for cycle sinking like we're talking. Actually

1:09:48

understanding how to listen to your body

1:09:51

and how to gain an en energy

1:09:53

and get strong throughout your cycle.

1:09:56

We're gonna learn all of the major movement

1:09:58

patterns that you need, and you're gonna get coached up

1:10:00

on how to do them well. We'll be on

1:10:02

with you live. There will be community,

1:10:05

there will be celebration of our beautiful

1:10:08

bodies, and we're gonna

1:10:10

learn how to do the whole thing. We're gonna

1:10:12

learn how to squat, push, pull, hinge,

1:10:14

carry, understand

1:10:16

our breath, learn how to breathe properly,

1:10:19

understand our pelvic floor, and

1:10:21

just get,

1:10:22

I think you said that you must be

1:10:23

I'm really tired, but we're gonna get really

1:10:26

frigging strong. Even if you're sleep

1:10:28

deprived, you can be really frigging

1:10:30

I was like, wait, I think she said something about pelvic floor

1:10:32

and you're like At pelvic

1:10:33

Well learn how to

1:10:35

unc unclench your bee hole.

1:10:37

Yeah. T L D R learn

1:10:39

how to clin un Oh. Learn how to un unclench

1:10:41

it. I think we know how to clench 'em all

1:10:43

we all do.

1:10:44

Yeah. So we'll put

1:10:46

details in the show notes. We, we have these week long

1:10:48

experiences for you. We're so excited. I don't know that

1:10:51

we're doing this again because holidays are gonna be

1:10:53

coming up. Lots of stuff happened

1:10:55

in this fall. So sign up

1:10:57

for both of these workshops through

1:10:59

our show notes, and I'm sure we're gonna be talking

1:11:01

about it and teasing some

1:11:03

things for what's to come in our Instagrams.

1:11:07

Yeah. Oh, one other thing I just wanna say is if

1:11:10

you can't make the live calls, like between

1:11:12

the two workshop, it's gonna be six live calls, which

1:11:14

we know is a lot, but it's gonna be so much fun.

1:11:16

Don't be scared if you can't make

1:11:18

the live calls, like we're recording

1:11:20

don't be square.

1:11:21

Yeah. Be there or be weak

1:11:24

and sick. Okay.

1:11:28

Yeah, there will be replays. We know everyone's

1:11:31

on different time zones, right? So

1:11:33

we would love for you to be there live, but we understand. So

1:11:35

all the details in the show notes. In the meantime,

1:11:38

UNC Unclenched and wipe your

1:11:40

chopstick off. Drink

1:11:44

your water.

1:11:44

And, uh,

1:11:45

And go to bed

1:11:46

Oh my God. I'm going to bed. Love you guys.

1:11:50

Bye.