July 4, 2025 • 18 mins
After six months of an injury that was dramatically lowering the quality of my life, I gave up on doctors as the solution to my problem, and took matters into my own hands.
I started on a deep dive of research and exploration into blood sugar and inflammation, energy levels and functional movement. I read books, did interviews, and took courses with experts. I wore continuous glucose monitors and started tracking my sleep cycles.
The things that I learned from this deep dive into my body has changed my life. My pain has reduced by 90%, my inflammation is gone, mobility is up, and my energy feels stable and vibrant all day long. The Blood Sugar Magic episode is the second in a two part series sharing the best of what I’ve learned with you.
What you’ll learn in this episode:
- How hydration after waking supports the body
- Three things to include in every meal
- Why meal spacing supports health
- How the order that we eat impacts glucose levels
- Three ways to lower inflammation
- The supplements that make the biggest difference
- How functional movement and blood sugar management can change your life
- The ten+ habit changes that have made the biggest difference for myself and my family
Mentioned in this episode:
- Brooke Castillo
- Sarah Wragge
- Alkalize- morning supplement (with 10% off)
- Restore- evening supplement (with 10% off) (I love these products so much they gave me a discount code to share with you- if you order them just use MARIE10 when you check out.)
How to connect with Marie:
- On the Web | The Local Bloom
- Instagram: @the.bloom.coach
- All Things Marie on LinkTree
JOIN THE BLOOM ROOM!
We'll take all these ideas and apply them to our lives. Follow me on Instagram at @the.bloom.coach to learn more and snag a spot in my group coaching program!
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:08):
Welcome to the Bloom your Mind Podcast, where we take
all of your ideas for what youwant and we turn them into real
things.
I'm your host, certified CoachMarie McDonald.
Let's get into it.
Well, hello everyone andwelcome to episode number 134 of
(00:32):
the Bloom your Mind podcast.
In this episode, I'm followingup with the second of my
two-part series.
Last week's episode was allabout fitness for longevity and
movement and functional fitness,and that was an interview with
(00:53):
Ashley Adam, who is incredibleand has really changed my own
life and the life of my husband.
We've learned so much andrecovered from injury and pain
and are in incredible shapebecause of the work that we've
done with her.
Now I'm following that with acompanion piece today because,
in addition to those changes toour physical movement practices,
I've made significant changesto health habits, because I did
(01:17):
a deep dive into researching.
I took a course with someoneI'll talk about a little bit
later.
I read a lot, I did a bunch ofonline research and then, the
most, I did a bunch of onlineresearch.
And then the most importantthing because all of us are
living in different bodies andhave different needs and are
unique in so many ways is thatI've used trial and error to
figure out what works for me,and so today I'm going to follow
(01:38):
up that last episode with themost important habitual changes
and habits that have come out ofthis last six months.
Now, some of these are thingsI've been doing for years, some
of them I learned about a longtime ago, and again I've done so
much research online that I'mgoing to just preface this by
(02:01):
saying that sort of like two orthree people that have been most
influential in these thingsthat I've learned.
Number one Brooke Castillo.
Long ago, I got my firstintroduction to intermittent
fasting from her, and now Iunderstand how to make it work
in a really simple, easy way formyself as well as other.
She has a whole system aroundhow we treat our bodies and
(02:26):
nutrition that I learned a lotfrom years ago.
More recently, in the lastcouple of months, I learned from
someone named Sarah Raggy, whohas some courses that really
focus on blood sugar regulation,so that has been incredible and
instrumental.
She also has a couple ofsupplements that I use every day
that I love in the morning andthe night, and so I am going to
(02:48):
put both of those people thelinks to their thought
leadership in the show notes forthis episode, and I also have
worked with hormone specialistsfor myself, have studied sleep
with a couple of specialists,and have also been using a
continuous glucose monitor, andso all of those things, in
(03:09):
addition to understanding, doingsome sleep tracking, all of
this altogether has been thesource for the information that
I'm giving to you and, of course, like any other idea that we
want to make real, it's allabout iteration, it's all about
trial and error, and so witheach one of these things, I
learned concepts and thenapplied them and then tweaked
them to make them fit my lifeand myself.
(03:31):
So what I'm going to do is arundown of like I don't know,
it's like 15 takeaways that havereally changed my life, have
changed my family's healthroutines and have increased the
quality of my life to anincredible degree.
And before I do that, I justwant to tell this story from the
bloom room.
On Tuesday, one of the people inthe bloom room we were doing a
(03:53):
retro, and if you want to knowwhat a retro is, you can go to
the episode.
Retros are everything, and aretro is basically a way of
evaluating what's working, notworking, and what we want to do
differently.
And what do we know about athing Using our prefrontal
cortex and our more creative,innovative mind to analyze our
(04:15):
last iteration redesign beforewe go on to our next iteration
of anything and I do this allthe time and it's definitely
something that applies to anykind of health habit that you
want to change and any kind ofpsychological habit that you
want to change as wellRelationship habit.
We always want to not expectperfection from ourselves, but
(04:37):
try things, see what works anddoesn't work, make changes based
on that, fail, make changesbased on what we learned from
the failure and try again.
And so one of the members ofthe Bloom Room has been over the
last six months working on hersleep quality and sleep duration
and through the changes she'smade she has dramatically
increased from like four and ahalf hours average a night to
(04:59):
like seven and a half, and thequality of her sleep is so great
.
She's celebrating that so much.
And then in our last bloom roomshe came and she said you know I
took it on the road.
And she said you know shereferenced my podcast episode on
home and away games.
She said I was really greatwith my sleep quality and then I
(05:21):
took it on this month longtravel.
She's like a very influentialleader that has lots of speaking
events and leadershipopportunities and she had like a
month of traveling and speakingevents and retreats.
She was leading and things.
And she said, when I took it onthe road, I lost all of that
progress or a lot of it.
And we were laughing about thisand I said now listen, when
(05:42):
you're playing a home game, whenyou're sleeping at home with
all the things that you love thedark room, the way that you're
used to sounds, the sleep mask,the coffee cup, the people
around you or not around youthat you're in the home turf and
things are going to be easierthere.
When you start taking your showon the road and you're playing
away games, you're going to beon somebody else's turf.
(06:05):
You're going to be sleeping inhotels.
You're going to be in Airbnbs.
Who knows who's around you,what sounds are around you
that's an away game.
Right, it's going to be a lotmore challenging and that's how
it should be and that's how itis with any skill that we
develop, because, as we getreally good at something in a
less challenging environment,even if that's like
(06:26):
communication, when you'recommunicating with colleagues or
friends.
Then you take it to a morechallenging environment which
might be communicating with yourpartner, your primary partner
or your family of origin.
It's going to get a lot harder.
So in this sleep example, whenwe're taking our literal show on
the road, right like our bodyon the road, sleep's going to
get a lot more challenging.
(06:47):
And I said you got to bring, ifyou're going from your home turf
with a home field advantage toan away game, you got to bring
your lucky jockstrap.
And I looked up and everyonewas laughing so hard.
They really liked this exampleand they said it was very
memorable to help stick in theirhead.
So I thought I'd share it withyou.
What is going to help you whenyou go from a home turf to an
(07:11):
away game?
What's going to help you keepyour mojo?
What's your lucky jockstrapright For me when I'm going on
the road?
I'm about to go on the road andwe're about to talk about kind
of health habits and blood sugarmagic.
I have my protein packets, Ihave a weighted vest for walking
(07:31):
.
I have my electrolyte packets,I have my Sarah Raggy minerals
for the morning and theafternoon.
I have so many things that arealready prepared to help keep me
feeling amazing.
So I don't get dehydrated, so Idon't eat a bunch of junk on
the road, so I keep moving.
That's my lucky jockstrap.
And so what is the way that youcan bring whatever it is with
(07:54):
you to make you as successful ona foreign turf that's not your
home field as when you are athome?
Lucky jockstrap, all right.
Here are the 15 or so thingsthat are the hallmarks of the
health changes that I've made,and I'm going to reference
Ashley Adam in here, which theprime the previous episode was
(08:15):
about, um, along with all theseother things.
Okay, so the first one one ishydration, and I I used to drink
like 60 ounces of water in themorning first thing when I woke
up, and that made my belly feellike too much.
So I just drink a giant Masonjar full of water before
anything else touches my system.
I drink 33 ounces a liter ofwater and it flushes out my
(08:39):
system, it helps me stayhydrated, I get some water right
away, it supports healthy aging, cognitive function, digestion
and it reduces chronic diseaserisk.
And so having, you know,somewhere around 20 ounces first
thing to jumpstart yourmetabolism is an incredible
practice that really works forme, and then I like to drink up
(09:00):
to like 120 ounces of water,starting then in the full day,
and that really helps flush mysystem, keep me hydrated.
And then Sarah Raggy teaches toalkalize right after that,
which I love doing.
I don't know much about, that'sall hers and I will put the
link to her supplements in theshow notes, but I do love to
(09:22):
make sure to drink water beforeany caffeine.
The second thing is to fast andagain I first learned about this
from Brooke Castillo for 12 to16 hours.
That really improves ourmetabolic health, our insulin
sensitivity and longevity, inboth humans and animal studies.
What it requires is that whenwe finish our last meal in the
(09:46):
evening, we don't intakeanything else between then and
our first meal of the next day,anything except for like water
and tea, basically nothing withany caloric content, and that
allows our body a break fromdigestion and it allows our
glucose to level out so thatthen our body can repair itself.
(10:09):
And I like to fast between 12and 16 hours and really vary
that time day to day so it's notstressful.
Then the next thing is to spacemeals every three to five hours
.
Again, I first learned aboutthis a long time ago.
Sarah Raggy also talks about ita lot, with regular meal
spacing.
(10:29):
That helps stabilize our bloodsugar, supports our digestion
and our cardio metabolic health.
So what I have found is that ithelps me not snack in between
meals.
It gives my system a break andbecause my blood sugar is super
stable and I'm seeing this on myblood sugar monitor my energy
is super stable throughout theday too.
(10:50):
It feels amazing and so good.
But it's also because of theway that I'm consuming my meals
and this is pretty much commonknowledge.
But lots of the programs that Imentioned also talk about this
eating fiber, healthy fat andprotein at each meal and that
just creates this amazing like.
(11:11):
It satiates us, it preservesour muscle, reduces inflammation
and then when we save ourcomplex carbs that we're eating
in a day, we don't.
We stay away from simple carbsbecause they spike our blood
sugar and wreak havoc on ourinflammation in our body.
So when we have high qualitycarbs in smaller amounts at late
(11:31):
meals, that aligns if we had adinner, for instance that aligns
with our circadian rhythm andhelps us control our glucose
again.
So that has really helped me toreally have fiber, healthy fat
and protein at every single meal, combined with two other parts
of this.
The first one is that thatprotein at every meal I'm
(11:54):
getting between 20 and 30 gramsper meal.
Again, sarah Raggy talks aboutthis, but it's all over the
current longevity research andSarah Raggy talks about this,
but it's all over the currentlongevity research especially
for women who are in theirmid-life, basically mid-middle
decades, and so really, when I'mconsuming 100 grams of protein
a day, it's supporting mymetabolism and, again, my
(12:16):
insulin Right sensitivity.
So, along with that protein, I'mgoing to the next idea, which
is that we have our fiber firstand then our protein and fat,
which blunts glucose spikes.
It's amazing.
I've been doing it every mealand it has helped my glucose
(12:37):
stay so steady.
When we eat fiber that likesalad or vegetables first, and
then our protein and fat andvery last is our carbohydrates,
if we're going to have them at ameal because the fiber is
harder to digest, we're sort ofcreating a little security
system so that we don't spikeour blood sugar with the carbs,
(12:58):
and that has been a game changerfor me the carbs, and that has
been a game changer for me.
I also love walking after mealsand I learned this when I had
gestational diabetes with mysecond child, with my son,
because it lowers my blood sugarright after a meal and it helps
with digestion.
It's also so nice and can helpwith circadian rhythms when
(13:19):
we're getting out in the evening, at dinner or even out in the
morning and getting the sun inour eyeballs at the right time
of day to match whatever time ofday it is right, like we're
getting ourself exposed to thetime of day that it is.
It really helps us with sleep.
Speaking of sleep, I love toreduce noise and light at sleep
(13:42):
with a sleep mask and earplugs,which I really avoided for years
and years because I wanted tofeel free and like wiggle around
in bed and not worry about it.
A few months ago, I startedusing them and my life has
changed.
I sleep so much better and Ican see it in my data All right.
The last two things I want tomention are I love supplements.
I love my electrolytes, I lovemy nighttime supplements that
(14:06):
have magnesium for sleep andL-theanine that helps relaxation
.
But I also love collagen, whichI recently started taking,
because I understand that notonly is it skin elasticity and
skin health, but it alsosupports our joint health and
that's what I need for theinjury that I had.
(14:27):
So I've really been loving highquality collagen.
And then the last things arejust that with our exercise
routines, it's so important tokeep them varied and keep a
mobility focused.
So go back and listen to thatone with Ashley Adams.
So we're not just like runningevery day, which is hard on our
joints and spiking our cortisollevels, but instead we're doing
(14:52):
a lot of relaxing exercise thatstrengthens us and keeps our
heart rate right in that sweetspot where we want it.
And the last thing that I wantto say is you know there's all
these other ideas around noteating sugar, eating whole foods
, you know, looking atingredients and things to make
sure that they're allingredients that you recognize.
(15:13):
The most important habit, Ithink, is the habit of
sustainability.
So, rather than trying to gofor perfection in any of these
things, really have makinglittle tweaks, little 1% shifts
to make one change, or to do allof these shifts but not require
(15:34):
perfection, like, do them mostof the time, but allowing
yourself days off really is theway that creates long-term
changes.
So, to wrap up, all of thesethings that I've been doing are
from classes, I've takenresearch, I've done books, I've
read thought leaders, and eachone of these habits that I've
(15:55):
tried on over the past few yearsand honed in on in the past six
months is tied to real,measurable metabolic, cognitive
or longevity benefits, or all ofthem.
And the emphasis I love is onlike being a normal human in a
body, eating foods that grow outof the ground, maintaining
consistency and moving on theregular.
(16:16):
It's no wild rules, right, it'sjust what your body likes in
terms of what to eat and whenand keeping moving, really
important to stay sustainablethrough not focusing on
perfectionism and making it funfor yourself, sharing it with
(16:37):
other people.
I know that was a lot ofinformation, but I'm not a big
health expert for physicalhealth.
I have just experienced so muchbenefit from this that I wanted
to share.
And, last but not least, if youare interested in learning more
about all of this, I am runningthe Art of Self-Loving with
Becca Salazar.
(16:58):
We were going to run thisprogram earlier this year and
ended up shifting things due topersonal needs, and we are
running this in the fall andthat's going to include gua sha,
facial care, gut health,movement, psychological
self-love and then daily sort ofritual and practices, and we'll
(17:19):
do some of this blood sugarinformation then too.
So if you're interested in that, keep your eye out for the art
of self-loving and check out thethought leaders in the show
notes.
If you want to go deep dive,all right, my friends, that's
what I've got for you this weekand I will see you next week.
(17:47):
If you like what you're hearingon the podcast, you gotta come
and join us in the Bloom Room.
This is a year-round membershipwhere we take all of these
concepts and we apply them toreal life, in a community where
we have each other's backs andwe bring out the best in each
other.
Community where we have eachother's backs and we bring out
(18:07):
the best in each other.
We're all there to make ourideas real, one idea at a time.
I'll see you in the bloom room,thank you.
Welcome to the Bloom your Mind Podcast, where we take
all of your ideas for what youwant and we turn them into real
things.
I'm your host, certified CoachMarie McDonald.
Let's get into it.
Well, hello everyone andwelcome to episode number 134 of
(00:32):
the Bloom your Mind podcast.
In this episode, I'm followingup with the second of my
two-part series.
Last week's episode was allabout fitness for longevity and
movement and functional fitness,and that was an interview with
(00:53):
Ashley Adam, who is incredibleand has really changed my own
life and the life of my husband.
We've learned so much andrecovered from injury and pain
and are in incredible shapebecause of the work that we've
done with her.
Now I'm following that with acompanion piece today because,
in addition to those changes toour physical movement practices,
I've made significant changesto health habits, because I did
(01:17):
a deep dive into researching.
I took a course with someoneI'll talk about a little bit
later.
I read a lot, I did a bunch ofonline research and then, the
most, I did a bunch of onlineresearch.
And then the most importantthing because all of us are
living in different bodies andhave different needs and are
unique in so many ways is thatI've used trial and error to
figure out what works for me,and so today I'm going to follow
(01:38):
up that last episode with themost important habitual changes
and habits that have come out ofthis last six months.
Now, some of these are thingsI've been doing for years, some
of them I learned about a longtime ago, and again I've done so
much research online that I'mgoing to just preface this by
(02:01):
saying that sort of like two orthree people that have been most
influential in these thingsthat I've learned.
Number one Brooke Castillo.
Long ago, I got my firstintroduction to intermittent
fasting from her, and now Iunderstand how to make it work
in a really simple, easy way formyself as well as other.
She has a whole system aroundhow we treat our bodies and
(02:26):
nutrition that I learned a lotfrom years ago.
More recently, in the lastcouple of months, I learned from
someone named Sarah Raggy, whohas some courses that really
focus on blood sugar regulation,so that has been incredible and
instrumental.
She also has a couple ofsupplements that I use every day
that I love in the morning andthe night, and so I am going to
(02:48):
put both of those people thelinks to their thought
leadership in the show notes forthis episode, and I also have
worked with hormone specialistsfor myself, have studied sleep
with a couple of specialists,and have also been using a
continuous glucose monitor, andso all of those things, in
(03:09):
addition to understanding, doingsome sleep tracking, all of
this altogether has been thesource for the information that
I'm giving to you and, of course, like any other idea that we
want to make real, it's allabout iteration, it's all about
trial and error, and so witheach one of these things, I
learned concepts and thenapplied them and then tweaked
them to make them fit my lifeand myself.
(03:31):
So what I'm going to do is arundown of like I don't know,
it's like 15 takeaways that havereally changed my life, have
changed my family's healthroutines and have increased the
quality of my life to anincredible degree.
And before I do that, I justwant to tell this story from the
bloom room.
On Tuesday, one of the people inthe bloom room we were doing a
(03:53):
retro, and if you want to knowwhat a retro is, you can go to
the episode.
Retros are everything, and aretro is basically a way of
evaluating what's working, notworking, and what we want to do
differently.
And what do we know about athing Using our prefrontal
cortex and our more creative,innovative mind to analyze our
(04:15):
last iteration redesign beforewe go on to our next iteration
of anything and I do this allthe time and it's definitely
something that applies to anykind of health habit that you
want to change and any kind ofpsychological habit that you
want to change as wellRelationship habit.
We always want to not expectperfection from ourselves, but
(04:37):
try things, see what works anddoesn't work, make changes based
on that, fail, make changesbased on what we learned from
the failure and try again.
And so one of the members ofthe Bloom Room has been over the
last six months working on hersleep quality and sleep duration
and through the changes she'smade she has dramatically
increased from like four and ahalf hours average a night to
(04:59):
like seven and a half, and thequality of her sleep is so great
.
She's celebrating that so much.
And then in our last bloom roomshe came and she said you know I
took it on the road.
And she said you know shereferenced my podcast episode on
home and away games.
She said I was really greatwith my sleep quality and then I
(05:21):
took it on this month longtravel.
She's like a very influentialleader that has lots of speaking
events and leadershipopportunities and she had like a
month of traveling and speakingevents and retreats.
She was leading and things.
And she said, when I took it onthe road, I lost all of that
progress or a lot of it.
And we were laughing about thisand I said now listen, when
(05:42):
you're playing a home game, whenyou're sleeping at home with
all the things that you love thedark room, the way that you're
used to sounds, the sleep mask,the coffee cup, the people
around you or not around youthat you're in the home turf and
things are going to be easierthere.
When you start taking your showon the road and you're playing
away games, you're going to beon somebody else's turf.
(06:05):
You're going to be sleeping inhotels.
You're going to be in Airbnbs.
Who knows who's around you,what sounds are around you
that's an away game.
Right, it's going to be a lotmore challenging and that's how
it should be and that's how itis with any skill that we
develop, because, as we getreally good at something in a
less challenging environment,even if that's like
(06:26):
communication, when you'recommunicating with colleagues or
friends.
Then you take it to a morechallenging environment which
might be communicating with yourpartner, your primary partner
or your family of origin.
It's going to get a lot harder.
So in this sleep example, whenwe're taking our literal show on
the road, right like our bodyon the road, sleep's going to
get a lot more challenging.
(06:47):
And I said you got to bring, ifyou're going from your home turf
with a home field advantage toan away game, you got to bring
your lucky jockstrap.
And I looked up and everyonewas laughing so hard.
They really liked this exampleand they said it was very
memorable to help stick in theirhead.
So I thought I'd share it withyou.
What is going to help you whenyou go from a home turf to an
(07:11):
away game?
What's going to help you keepyour mojo?
What's your lucky jockstrapright For me when I'm going on
the road?
I'm about to go on the road andwe're about to talk about kind
of health habits and blood sugarmagic.
I have my protein packets, Ihave a weighted vest for walking
(07:31):
.
I have my electrolyte packets,I have my Sarah Raggy minerals
for the morning and theafternoon.
I have so many things that arealready prepared to help keep me
feeling amazing.
So I don't get dehydrated, so Idon't eat a bunch of junk on
the road, so I keep moving.
That's my lucky jockstrap.
And so what is the way that youcan bring whatever it is with
(07:54):
you to make you as successful ona foreign turf that's not your
home field as when you are athome?
Lucky jockstrap, all right.
Here are the 15 or so thingsthat are the hallmarks of the
health changes that I've made,and I'm going to reference
Ashley Adam in here, which theprime the previous episode was
(08:15):
about, um, along with all theseother things.
Okay, so the first one one ishydration, and I I used to drink
like 60 ounces of water in themorning first thing when I woke
up, and that made my belly feellike too much.
So I just drink a giant Masonjar full of water before
anything else touches my system.
I drink 33 ounces a liter ofwater and it flushes out my
(08:39):
system, it helps me stayhydrated, I get some water right
away, it supports healthy aging, cognitive function, digestion
and it reduces chronic diseaserisk.
And so having, you know,somewhere around 20 ounces first
thing to jumpstart yourmetabolism is an incredible
practice that really works forme, and then I like to drink up
(09:00):
to like 120 ounces of water,starting then in the full day,
and that really helps flush mysystem, keep me hydrated.
And then Sarah Raggy teaches toalkalize right after that,
which I love doing.
I don't know much about, that'sall hers and I will put the
link to her supplements in theshow notes, but I do love to
(09:22):
make sure to drink water beforeany caffeine.
The second thing is to fast andagain I first learned about this
from Brooke Castillo for 12 to16 hours.
That really improves ourmetabolic health, our insulin
sensitivity and longevity, inboth humans and animal studies.
What it requires is that whenwe finish our last meal in the
(09:46):
evening, we don't intakeanything else between then and
our first meal of the next day,anything except for like water
and tea, basically nothing withany caloric content, and that
allows our body a break fromdigestion and it allows our
glucose to level out so thatthen our body can repair itself.
(10:09):
And I like to fast between 12and 16 hours and really vary
that time day to day so it's notstressful.
Then the next thing is to spacemeals every three to five hours
.
Again, I first learned aboutthis a long time ago.
Sarah Raggy also talks about ita lot, with regular meal
spacing.
(10:29):
That helps stabilize our bloodsugar, supports our digestion
and our cardio metabolic health.
So what I have found is that ithelps me not snack in between
meals.
It gives my system a break andbecause my blood sugar is super
stable and I'm seeing this on myblood sugar monitor my energy
is super stable throughout theday too.
(10:50):
It feels amazing and so good.
But it's also because of theway that I'm consuming my meals
and this is pretty much commonknowledge.
But lots of the programs that Imentioned also talk about this
eating fiber, healthy fat andprotein at each meal and that
just creates this amazing like.
(11:11):
It satiates us, it preservesour muscle, reduces inflammation
and then when we save ourcomplex carbs that we're eating
in a day, we don't.
We stay away from simple carbsbecause they spike our blood
sugar and wreak havoc on ourinflammation in our body.
So when we have high qualitycarbs in smaller amounts at late
(11:31):
meals, that aligns if we had adinner, for instance that aligns
with our circadian rhythm andhelps us control our glucose
again.
So that has really helped me toreally have fiber, healthy fat
and protein at every single meal, combined with two other parts
of this.
The first one is that thatprotein at every meal I'm
(11:54):
getting between 20 and 30 gramsper meal.
Again, sarah Raggy talks aboutthis, but it's all over the
current longevity research andSarah Raggy talks about this,
but it's all over the currentlongevity research especially
for women who are in theirmid-life, basically mid-middle
decades, and so really, when I'mconsuming 100 grams of protein
a day, it's supporting mymetabolism and, again, my
(12:16):
insulin Right sensitivity.
So, along with that protein, I'mgoing to the next idea, which
is that we have our fiber firstand then our protein and fat,
which blunts glucose spikes.
It's amazing.
I've been doing it every mealand it has helped my glucose
(12:37):
stay so steady.
When we eat fiber that likesalad or vegetables first, and
then our protein and fat andvery last is our carbohydrates,
if we're going to have them at ameal because the fiber is
harder to digest, we're sort ofcreating a little security
system so that we don't spikeour blood sugar with the carbs,
(12:58):
and that has been a game changerfor me the carbs, and that has
been a game changer for me.
I also love walking after mealsand I learned this when I had
gestational diabetes with mysecond child, with my son,
because it lowers my blood sugarright after a meal and it helps
with digestion.
It's also so nice and can helpwith circadian rhythms when
(13:19):
we're getting out in the evening, at dinner or even out in the
morning and getting the sun inour eyeballs at the right time
of day to match whatever time ofday it is right, like we're
getting ourself exposed to thetime of day that it is.
It really helps us with sleep.
Speaking of sleep, I love toreduce noise and light at sleep
(13:42):
with a sleep mask and earplugs,which I really avoided for years
and years because I wanted tofeel free and like wiggle around
in bed and not worry about it.
A few months ago, I startedusing them and my life has
changed.
I sleep so much better and Ican see it in my data All right.
The last two things I want tomention are I love supplements.
I love my electrolytes, I lovemy nighttime supplements that
(14:06):
have magnesium for sleep andL-theanine that helps relaxation
.
But I also love collagen, whichI recently started taking,
because I understand that notonly is it skin elasticity and
skin health, but it alsosupports our joint health and
that's what I need for theinjury that I had.
(14:27):
So I've really been loving highquality collagen.
And then the last things arejust that with our exercise
routines, it's so important tokeep them varied and keep a
mobility focused.
So go back and listen to thatone with Ashley Adams.
So we're not just like runningevery day, which is hard on our
joints and spiking our cortisollevels, but instead we're doing
(14:52):
a lot of relaxing exercise thatstrengthens us and keeps our
heart rate right in that sweetspot where we want it.
And the last thing that I wantto say is you know there's all
these other ideas around noteating sugar, eating whole foods
, you know, looking atingredients and things to make
sure that they're allingredients that you recognize.
(15:13):
The most important habit, Ithink, is the habit of
sustainability.
So, rather than trying to gofor perfection in any of these
things, really have makinglittle tweaks, little 1% shifts
to make one change, or to do allof these shifts but not require
(15:34):
perfection, like, do them mostof the time, but allowing
yourself days off really is theway that creates long-term
changes.
So, to wrap up, all of thesethings that I've been doing are
from classes, I've takenresearch, I've done books, I've
read thought leaders, and eachone of these habits that I've
(15:55):
tried on over the past few yearsand honed in on in the past six
months is tied to real,measurable metabolic, cognitive
or longevity benefits, or all ofthem.
And the emphasis I love is onlike being a normal human in a
body, eating foods that grow outof the ground, maintaining
consistency and moving on theregular.
(16:16):
It's no wild rules, right, it'sjust what your body likes in
terms of what to eat and whenand keeping moving, really
important to stay sustainablethrough not focusing on
perfectionism and making it funfor yourself, sharing it with
(16:37):
other people.
I know that was a lot ofinformation, but I'm not a big
health expert for physicalhealth.
I have just experienced so muchbenefit from this that I wanted
to share.
And, last but not least, if youare interested in learning more
about all of this, I am runningthe Art of Self-Loving with
Becca Salazar.
(16:58):
We were going to run thisprogram earlier this year and
ended up shifting things due topersonal needs, and we are
running this in the fall andthat's going to include gua sha,
facial care, gut health,movement, psychological
self-love and then daily sort ofritual and practices, and we'll
(17:19):
do some of this blood sugarinformation then too.
So if you're interested in that, keep your eye out for the art
of self-loving and check out thethought leaders in the show
notes.
If you want to go deep dive,all right, my friends, that's
what I've got for you this weekand I will see you next week.
(17:47):
If you like what you're hearingon the podcast, you gotta come
and join us in the Bloom Room.
This is a year-round membershipwhere we take all of these
concepts and we apply them toreal life, in a community where
we have each other's backs andwe bring out the best in each
other.
Community where we have eachother's backs and we bring out
(18:07):
the best in each other.
We're all there to make ourideas real, one idea at a time.
I'll see you in the bloom room,thank you.
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