July 21, 2024 • 26 mins
In this episode, we’re diving deep into the world of healthy habits and practices that can help you feel your absolute best. I’m sharing my current favorite ways to improve physical, mental, and emotional well-being. Feel free to use these ideas as inspiration to spark your own healthy routine! Whether you’re looking to make small …
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Episode Transcript
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(00:07):
Hello?
Welcome to today's show.
If you're new here, my name Maria, and
on this show, we talk about all things
career development,
entrepreneurship,
personal growth, live our best lives,
and most importantly, being present in the moment.
(00:28):
We romanticized the small joys, we shut out
the chaos of the world around us,
and we focus on how we can improve
our experience
that's short lived here on Earth. Last week,
I woke up a couple mornings in a
row and just felt very scattered,
anxious, sluggish. Like, I couldn't
(00:50):
access most of the parts of my brain
that I usually do,
and I realized looking at my habits, they've
been
Pretty sucky.
I had my bachelor at party last month,
and then we rolled right into fourth of
July, and it just feels like
a lot of late nights, a lot of
eating out,
(01:11):
being out of routine. I'm not prioritizing the
nutrients that I normally do,
and
I've gotten into a really good pattern at
this point in time
of what healthy habits and practices work. So
I figured it might be beneficial to share
them with you if you've been feeling the
same.
I was laughing to myself because I have
(01:32):
been... So writing a weekly email, which, by
the way, if you're not on my list,
I'm gonna put the sign up below. Please
join because every Sunday I send out a
little brief on what today today's show is
gonna be about. I send out a little
message. It's just a little something extra and
a positive message to start your week.
And I
and I was laughing because I've been sending
(01:54):
this out since 2018.
So we're on year 6 at this point
in time. And
in that email, I used to talk about
my morning routine, which was maybe some of
you remember this or have stuck around this
long.
I used to have a little shot of
and greens powder, and it was so gross.
(02:15):
And the first time I took it, I
immediately threw it back up.
And the community definitely
thought I was strange for doing this, but
we've come quite a long way.
And I haven't given kind of an updated
routine in a while and so much in
my life has changed over the last 6
years,
(02:36):
I've learned, grown.
I have changed my perspective, so I figured
it would be cool to share with you.
What I do, what works for me and
how I get back on track
when I've had a series of social events
that have pulled me out of normal
well being routine. So that's what today's show
is gonna be about. As always, if you
(02:57):
find something helpful, don't forget at the end,
to share the episode on social, share it
with your friends. That's the best way to
help us grow.
And without further ado lip
(03:23):
Before I show with you what my current
routine looks like, I wanna take you back
to 20 19
when
all of this was kind of coming to
a head. Morning routines were very trendy on
Youtube. They were typically about 4 hours long
to something completely unrealistic.
And I wanna share with you how much
my routine has changed
(03:43):
which is almost a complete 1 80.
Back in 20 19, I had just moved
out and I moved in with my, boyfriend,
and we both worked full time 40 hour
weeks, and I started at 8, which meant
I had to leave around 7
current day, I cannot tell you the last
time I have seen 5AM on the clock,
(04:04):
but I used to wake up at 5.
I would make my coffee, put my post
up for the day. This is right around
the time that I started my journal business.
So I made sure every single morning as
I was slug coffee down my throat. Sometimes
I would do a half hour workout if
I knew that I wasn't gonna have enough
time to go work out of the gym,
but typically, I would focus on being on
(04:26):
my phone, doing my morning scroll, putting up
a picture to out advertise my journals for
the day, and then I would quickly get
ready,
maybe have a little bit of breakfast like
a fruit par or smoothie or I would
just bring something with me.
And I would be off for the day.
And then I would get home
around
06:00,
(04:47):
and I would make dinner.
Oh my god,
which was
a
birds eye packet
of
cheesy noodles and broccoli
and have a little dessert.
I was a vegetarian at the time. I
used to do a shot. Like I said
of greens powder and turmeric merrick, but that
(05:09):
dinner, now that I think back is... So
pathetic. First of all, I didn't know how
to cook. I wasn't interested in learning how
to cook. I wanted to put every single
possible
second of free time toward my business.
I couldn't even tell you what my fiance
was eating. I... Like, I don't even know.
And more importantly, I I was doing a
good job. Like, at the time, I thought
(05:31):
this was the best thing for me.
I was a vegetarian. I didn't eat any
meter fish. Thought and I just...
First of all, I was not eating enough.
And secondly,
there was like, no nutrients in that, but
that's... So for another day.
And
maybe your routine looks like this. I in
no way want to judge. I just laugh
(05:53):
looking back because of how much
has changed in my life since then.
It's funny how at 1 point in time
you think you're doing what's absolutely best and
necessary for you, but then
your perspective changes,
you learn something new and you just you
look back
with utter confusion.
As to how you thought that was a
(06:14):
good idea. Never mind the fact that I
was getting horrible migraines, sometimes spending the whole
day in a dark room because I couldn't
even be around any natural light. I was
nauseous. I was throwing up. Like, there were
signs that I was not couldn't thriving in
my routine,
and
that was a a pretty big 1. But
(06:35):
luckily, I have read so much and I
just my friends have inspired me and shared
their perspectives on how to be the healthiest
version of yourself.
And what I'm about to share with you
is my ideal day, but all of these
things typically never happen in 1 full day.
If I can hit most of these habits,
(06:56):
most days a week. I'm doing fantastic,
but I want to be very clear. I
still have a busy schedule even though I'm
not in an office 40 hours a week.
And so it sounds like I'm spending my
whole day focusing on wellness, and
I'm not. It's just that it looks different
now and
many of these things do get done every
(07:16):
day, but some of them are fluid as
the week goes. So every day, my fiance
and I start our day with something called
sole water.
Sole water is some kind of distilled purified
filtered water that I put into a glass
jar, and I mix pink himalayan sea salt
in there, shake it up. I kind of
(07:38):
just... I mean, you could look up on
Google how much to do but I just
Eyeball it and the mixture turns pink because
you're putting this sea salt in there, but
you let it sit for 24 hours, and
then you've got...
Salt infused water because the salt
absorbs into the water so you no longer
see it in there. I mean, there might
still be a little bit left at the
(07:58):
bottom, but most of it gets absorbed, and
we take a little shot of it every
single morning.
I cannot tell you how much this has
helped with His acid reflux, my headaches, like
it has just made a huge difference. It's
so good for you.
Sole is spelled S0LE.
Like I said, you can look it up,
(08:20):
and we have that before we
eat any breakfast for the day.
So we wake up and have our... Z,
in my water, I do a droplet of
something called bitter, maybe you're familiar. It's the
same as alcohol bitter.
Bitter I get from a company called peace
love and hormones.
And essentially, it's a couple of different herbs
(08:42):
for
digestion.
So if you have a hard time when
you eat, you get really bloated. Things have
a hard time kind of digesting.
This has made. A profound difference in my
life. I can't tell you how much it
has helped, and I just... I feel a
lot more comfortable after eating and things are
not, like sitting in my stomach.
(09:03):
A little bit of a warning. It does
not taste fantastic. 1 of my friends just
takes the drop but on its own, I
would definitely not recommend doing that. I like
I said, I put it in my little
so late water, and then both of us
dilute,
but the little bit of saltwater. If I
am using a regular cup, I put about
an inch of sole water and about 2
(09:24):
inches of regular water, to diluted it because
it is very salty.
And then I do 1 of those droplets
full of butters,
mix it up,
pinch your nose and just chug it down.
It does not taste great, but it's important
to get it down first thing.
And about 10 minutes before you eat. By
(09:45):
the way, none of this is advice on
what you should do. These are just things
that help me like a friend sharing things
I didn't even know better has existed or
what it was used for until my friend
was like, hey. If you've been feeling bloated
after you eat, this is what I use.
So this is just like,
Me as your friend sharing things with you
that work. This is not actual clinical advice.
(10:06):
We have come quite a long way from
the greens powder and.
Morning cocktail. We now drink Sole
with bitter.
As I am drinking this little con,
I also take a supplement. It's called Holy
basil leaf, and it's an adapt. And adapt
antigens are essentially to help comb nervous system
(10:27):
down
and support your adrenal. You can find more
information on them on Google, but essentially, it
helps me to not be so scatter brain
and anxious during the day Usually, I have
all of these tabs open. I've got different
projects, different kinds of work going on each
day,
and to have to switch from 1 project
to the next sometimes takes a lot of
(10:48):
energy. And so I've noticed the holy Basil
leaf supplement
helps me to just transition more smoothly.
So that I'm not so scattered running from
1 thing to the next,
and especially
something that's interesting
something that's important to me working with clients
having my own business.
I don't wanna be someone that comes across
(11:09):
as
constantly
busy,
overworked,
anxious, late, like I just hate all of
those things. And I feel like this supplement
helps me to
become in my interactions and not worked up
and not crazy. So that's the biggest difference
I've noticed from that.
I get it from Hai inn grocery store,
(11:29):
and I'm sure there are really good supplement
brands,
but that's just the 1 that I use.
Then I make breakfast, which takes about 10
minutes or so, and I make my beloved
broccoli coleslaw. Love it so much. It's carrot
broccoli,
and a little bit of red cabbage.
I make avocado toast
and egg to kind of drizzle over top
(11:50):
and eat on its own. It's a delicious
breakfast. And honestly, this is 1 of the
healthiest meals you could possibly eat because you
have your carb, your fat, your protein,
you're vegetable, like, it's all of the things
that just set you up to be full
and sat
until once.
This has taken me a few years to
perfect, but let me save you the time
(12:12):
a handful of broccoli slaw,
saute on the oven with salt and pepper.
Then scrambled eggs cooked also on the oven.
I use a little bit of Dave's killer
bread, and just a regular organic avocado and
oh my gosh. I am obsessed with this
breakfast. Like it tastes
(12:32):
amazing,
and you just feel good after you eat
it. Like, I'm not hungry until lunch, which
is huge. I remember as a kid like
having a chocolate pop tart for breakfast and
then being starving by 09:30.
This breakfast, is so powerful, and really, it
takes me 10 minutes to make an eat.
That's not a huge portion of your morning,
(12:53):
and it's worth taking the time to make
a balanced breakfast. Okay. After breakfast
is now when I have my coffee. I
used to have coffee, like I said, first
thing in the morning, hit the ground running
5AM
slug caffeine before I leave because
I had previously been doing that since I
was 11 years old, and I knew no
(13:14):
other way. To wake up.
And so I used to think how am
I gonna function if I have coffee after
breakfast
How do I drive to the west side?
How do I get my brain to wake
up and what's amazing is after doing it
a few times? Your brain and your body
adjusts?
Like you start to wake up with that
(13:35):
natural energy that maybe you forgot you could
possibly do.
I used to look at people who quit
drinking coffee and I'm like How? How is
that possible? Like if I could do that
I would,
and it was amazing what I found
when I started my day,
without caffeine
until at least 90 minutes after I wake
(13:55):
up. There is a science behind this because
your cortisol levels, your real stress, fight flight
hormone, which I feel like it's a bad
rep. Nowadays online. It's actually a really helpful
hormone,
it is the highest the first 90 minutes
after you wake up and then it starts
to go back down.
And what happens is if you drink caffeine,
(14:16):
while your cortisol is all is going up,
it almost cancels it out, and that's why
you crash in the middle of the day.
So when you support your adrenal health by
having breakfast a nice full, balanced meal, you
wait that 90 minutes. Your body is in
a natural rhythm of energy and the coffee
just supports you to have more energy to
(14:38):
sustain the rest of the day.
I hope that makes sense. I'm not the
best at explaining it. You can look it
up, But I learned that from a functional
medicine.
Actually, doctor Madison from Great Lakes. She is
wonderful,
and she taught me that it's best to
have coffee
90 minutes after waking up. And if you...
Can't do that or that's not possible for
(14:58):
you, at least have a little something to
eat before you put the caffeine in your
body. It's less acidic, and it's just
better for your hormones
overall, and I promise you if you start
to do this, you will notice a difference.
I did not believe it but decided I
was kind of at my last straw. And
I also, maybe this is just a personal
(15:20):
thing, but I feel like the coffee actually
tastes better,
after I eat breakfast. Like I savor it
more. It tastes delicious. This thing happens to
me when I drink too much coffee, it
starts to taste bad and that's how I
know something in my routine is off. And
it's not to say that I never wake
up and have coffee first thing because I
do especially and if I'm staying with any
(15:42):
variation of my aunt uncles, my cousins, we
have coffee on the couch, and we rem,
and we talk about the events from yesterday.
Like, we just... It's a thing that we
always do. And so I do
love that time, but I just make sure
that when I get back into my routine,
a this is how I'm doing it. At
home, obviously, it's easy because I can just
(16:04):
brew a cup of coffee and start my
work for the day. But when the days
that I am in office. I actually eat
breakfast with my fiance, and then right as
soon as we're about to walk out the
door, I make my coffee.
Fill it and then have my thermos that
I wait until I get to work to
drink. And that actually has made me look
more forward to going into the off fist
just to know that, like, as soon as
(16:25):
we get there, I can start drinking my
coffee. It's just... I don't know. It's a
mind trick that works
and I'd sip it all throughout my morning,
and it just...
I don't know. There's something about a slow
sip
instead of
forcing it down first thing in the morning.
You'd be surprised how much you actually enjoy
(16:45):
savor your morning coffee As for my workout
routine, it changes by the day, it changes
as my schedule goes, but what I try
to do is 2 to 3 days of
cardio and 2 to 3 days of. Strength
training per week.
This does not happen usually. I'm lucky to
get 3 to 4 workouts at a time,
2 of them might be running. 1 of
them might be a gym, vice versa, but
(17:07):
I do make sure to at least get
4
3 to 4 days, a of a 45
minute workout, no matter what I'm doing. So
that kind of is the fluid portion of
my schedule at this point in time I
used to just weight lift. I used to
just run, but now I try to change
it up. And my workouts at the gym
look much different because they're a little bit.
(17:29):
Faster paced, and they are
more functional based. So I'm not lifting extremely
heavy, but I am doing workout that support
my upper body, my lower body, my core
and they kind of incorporate
many moves
into 1 circuit if that makes sense.
It's also nice to just get it done
in 45 minutes
(17:50):
because that it's quicker, and I'm not spending
as much time there.
Right now it's summer, so I love to
run outside or go for a walk, but
just some sort of movement and sometimes it's
in the morning. Sometimes it's in the evening.
Like I said, just kinda depending on my
schedule. Next we move on to lunch and
my lunch is pretty standard most days.
(18:10):
If I'm running late or it's a weekend,
sometimes I'll just make a quick sandwich with
cheese and turkey and lettuce and tomato, something
like that. But typically, I meal prep, and
I do lemon pepper chicken, just baked in
the oven, sweet potato and a vegetable.
It's pretty standard. It's pretty boring, but honestly,
I look so forward to my lemon pepper
(18:33):
chicken and my sweet potato.
More than words can describe. It's just a
very comforting meal, and it's nice to have
something stable in my day,
I know what to expect, I know how
I'm gonna feel after I eat it, and
it's just no drama.
Sometimes if we're feeling jazz at work. My
fancy and I will run till Pi or
Jimmy John's and get a sandwich or pasta,
(18:55):
and I I just never feel great after
eating it. I'm always so stuffed.
And this might be T, but I'm like,
burp up garlic, afterwards and I'm like, I
feel like this is not great because I
am working with patients.
So my chicken and sweet potato is so
boring, but honestly, I love
plain.
(19:16):
Food. I'm not a big ingredient girly. I
just, like, basic food as it is. I
don't like, like melt cheese and beef in
a tortilla. Like, I just that never appeals
to me. I'll eat, but I don't love
it. And so I really look forward to
this basic lunch, and it's a guaranteed way
to feel full and sat
again because it's very balanced. You've got your
(19:37):
vegetable, your fat, your carb, your protein,
all the good things.
And especially
if I have a little coffee after lunch,
which I typically do.
I have a nice balanced meal so that
I'm am not having coffee on an empty
stomach.
I actually never realized how uncomfortable it is
(19:57):
to have that spike of caffeine on an
empty stomach until I started really
balancing my meals and making sure that I
left each meal feeling full but not stuffed
and just paying attention to how food feels
in my body for snacks. I keep things
pretty much the same, not a ton of
ingredients. I do apple and peanut butter, smoothie,
(20:18):
which is frozen berries,
frozen spinach, a little bit of regular greek
yogurt.
And almond milk or water, coconut water
or not in a banana. It's pretty standard.
Again, I don't do a ton of ingredients.
I don't do a ton of processed food
or multi ingredient foods. I just don't feel
the best, and I do love
(20:39):
things like desserts, and cookies.
But I have just noticed that I feel
so much better when I eat basic
whole foods in their
most raw form. I do at some point,
try to stretch during the day. It's nice
at work because I work in physical therapy,
so we have a bunch of tools and
we have a stretch cage and I can
really get a good stretch at work. But
(21:01):
in order to work out and run and
feel good. I do try to make it
a point to stretch for at least 10
minutes a day. Again, that's something that doesn't
get done every day. But when I do,
I feel so good, and I actually perform
much better in my workouts. For dinner, I
make something homemade 2 to 3 times a
week, and we have leftovers,
(21:22):
so we'll do stir fry or
quesadilla.
Sometimes I don't need the tortilla because I
just... It makes my face break out. There's
just something in it that I don't agree
with. But we'll do chicken gravy with mashed
potatoes and the crock pot. We do
all kinds of stuff, tacos,
But basically they're all a version of meat,
(21:45):
rice or potato and vegetable.
Maybe cheese because we love cheese.
But, yeah, that's pretty much it. Sometimes I
have dessert. Sometimes I'm just too full to
have dessert, like, I'm going...
Sometimes I just feel really full at night,
so I don't. But if I do have
dessert, I'll have a little bit of the
huge chocolate, which is... Really good for you.
(22:06):
It's very high quality healthy chocolate. I'll make
a dessert from scratch. Like I made this
homemade gluten free almond cake. I think I
talked about it last week's episode. Oh my
gosh. It's so good and I've been having
that for dessert. I make cookies a lot,
muffins, brownie. I try to make them as
nutrient dense as possible.
But they usually come out pretty good. So
(22:28):
I'll have 1 of my own desserts,
and I make sure to put my phone
as often as possible on do not disturb
by 8PM. So if not before, by 08:00,
my phone is on do not disturb, the
habit that I'm struggling with most right now
is
being on my phone at night. It's just
the 1 thing I wanna do after, like,
(22:48):
a full day, but something that I have
found
to curb the craving to be on my
phone
is to read. I read a book that
I already have. I download a book on
Libby
currently, I'm actually reading 2 books. 1 is
an audiobook. I listen to it when I
run or when I cook or when I'm
driving.
And it's called Mastery by Robert Greene. It's
(23:09):
a classic. It's just about mastering a skill.
I'm very fascinated by that kind of stuff.
And the book that I'm reading at night
is called the Bass King by Rain Wilson,
better known as Dwight Kurt Sc from the
office.
He is
I mean, gosh.
The role that he plays in the office
is pure genius, even if you've never seen
(23:31):
it like you still know who Dwight is,
But outside of it, he is so creative
so magical, He created this whole network called
Sole pancake
where it was a network of people who
were just looking to create a better world
and share their poetry in their art and
it's just he is
(23:51):
doing really good things.
And I'm reading his biography right now, and
it's so crazy. He has lived
quite the life, which makes more sense as
to who he is today,
but that's been my thing to kinda get
me off my phone. So even though I'm
still on my ipad, like reading, I'm at
least not scrolling and getting those quick hits
(24:11):
of dopamine
there's so much science behind why it's not
great to be on your phone and especially
scrolling taking in all that information, but I
just noticed I sleep so much better. When
my brain is not filled with a bunch
of pieces of news and useless information and
just
mental garbage. And those are my healthy habits.
(24:33):
I hope you did not find this boring.
I feel like my habits are kind of
boring,
but I also noticed I just feel so
good and so full of life and what
a transformation from my little birds eye.
Cheesy, noodle and broccoli dinners to now having
fully homemade,
organic,
homegrown,
like I spend so much time in the
(24:55):
kitchen
and I love it. Like I never thought
I would genuinely love cooking.
I love my plain meals. I love my
workouts, and I just show ups so much
better in my work
when I am doing all of these healthy
habits,
especially from
changing from 1 to the next and different
projects and different kinds of work going on
(25:16):
each day. It's just it's a lot of
transitioning, and I've noticed such a difference. So
I hope that this inspires you and to
create a routine of your own, and I
would love to know what your success habits
are or at least 1 habit that sets
you up for success. So shoot me an
email with that intentional with maria at gmail
mail dot com. I'm happy to share them
(25:38):
in an upcoming episode. I love you guys
right in because are so many good things
that I can share
and different ideas, and I don't share my
routine with you necessarily
in order for you to copy it. I
just share it to hopefully spark some ideas,
some inspiration. So that you too can go
throughout your day and feel like your best
(25:59):
self.
If you love today's episode, make sure to
share with a friend, share on social media
and write us a review so that I
know exactly the kind of content world here.
And with that, I'll see you next week.
Hello?
Welcome to today's show.
If you're new here, my name Maria, and
on this show, we talk about all things
career development,
entrepreneurship,
personal growth, live our best lives,
and most importantly, being present in the moment.
(00:28):
We romanticized the small joys, we shut out
the chaos of the world around us,
and we focus on how we can improve
our experience
that's short lived here on Earth. Last week,
I woke up a couple mornings in a
row and just felt very scattered,
anxious, sluggish. Like, I couldn't
(00:50):
access most of the parts of my brain
that I usually do,
and I realized looking at my habits, they've
been
Pretty sucky.
I had my bachelor at party last month,
and then we rolled right into fourth of
July, and it just feels like
a lot of late nights, a lot of
eating out,
(01:11):
being out of routine. I'm not prioritizing the
nutrients that I normally do,
and
I've gotten into a really good pattern at
this point in time
of what healthy habits and practices work. So
I figured it might be beneficial to share
them with you if you've been feeling the
same.
I was laughing to myself because I have
(01:32):
been... So writing a weekly email, which, by
the way, if you're not on my list,
I'm gonna put the sign up below. Please
join because every Sunday I send out a
little brief on what today today's show is
gonna be about. I send out a little
message. It's just a little something extra and
a positive message to start your week.
And I
and I was laughing because I've been sending
(01:54):
this out since 2018.
So we're on year 6 at this point
in time. And
in that email, I used to talk about
my morning routine, which was maybe some of
you remember this or have stuck around this
long.
I used to have a little shot of
and greens powder, and it was so gross.
(02:15):
And the first time I took it, I
immediately threw it back up.
And the community definitely
thought I was strange for doing this, but
we've come quite a long way.
And I haven't given kind of an updated
routine in a while and so much in
my life has changed over the last 6
years,
(02:36):
I've learned, grown.
I have changed my perspective, so I figured
it would be cool to share with you.
What I do, what works for me and
how I get back on track
when I've had a series of social events
that have pulled me out of normal
well being routine. So that's what today's show
is gonna be about. As always, if you
(02:57):
find something helpful, don't forget at the end,
to share the episode on social, share it
with your friends. That's the best way to
help us grow.
And without further ado lip
(03:23):
Before I show with you what my current
routine looks like, I wanna take you back
to 20 19
when
all of this was kind of coming to
a head. Morning routines were very trendy on
Youtube. They were typically about 4 hours long
to something completely unrealistic.
And I wanna share with you how much
my routine has changed
(03:43):
which is almost a complete 1 80.
Back in 20 19, I had just moved
out and I moved in with my, boyfriend,
and we both worked full time 40 hour
weeks, and I started at 8, which meant
I had to leave around 7
current day, I cannot tell you the last
time I have seen 5AM on the clock,
(04:04):
but I used to wake up at 5.
I would make my coffee, put my post
up for the day. This is right around
the time that I started my journal business.
So I made sure every single morning as
I was slug coffee down my throat. Sometimes
I would do a half hour workout if
I knew that I wasn't gonna have enough
time to go work out of the gym,
but typically, I would focus on being on
(04:26):
my phone, doing my morning scroll, putting up
a picture to out advertise my journals for
the day, and then I would quickly get
ready,
maybe have a little bit of breakfast like
a fruit par or smoothie or I would
just bring something with me.
And I would be off for the day.
And then I would get home
around
06:00,
(04:47):
and I would make dinner.
Oh my god,
which was
a
birds eye packet
of
cheesy noodles and broccoli
and have a little dessert.
I was a vegetarian at the time. I
used to do a shot. Like I said
of greens powder and turmeric merrick, but that
(05:09):
dinner, now that I think back is... So
pathetic. First of all, I didn't know how
to cook. I wasn't interested in learning how
to cook. I wanted to put every single
possible
second of free time toward my business.
I couldn't even tell you what my fiance
was eating. I... Like, I don't even know.
And more importantly, I I was doing a
good job. Like, at the time, I thought
(05:31):
this was the best thing for me.
I was a vegetarian. I didn't eat any
meter fish. Thought and I just...
First of all, I was not eating enough.
And secondly,
there was like, no nutrients in that, but
that's... So for another day.
And
maybe your routine looks like this. I in
no way want to judge. I just laugh
(05:53):
looking back because of how much
has changed in my life since then.
It's funny how at 1 point in time
you think you're doing what's absolutely best and
necessary for you, but then
your perspective changes,
you learn something new and you just you
look back
with utter confusion.
As to how you thought that was a
(06:14):
good idea. Never mind the fact that I
was getting horrible migraines, sometimes spending the whole
day in a dark room because I couldn't
even be around any natural light. I was
nauseous. I was throwing up. Like, there were
signs that I was not couldn't thriving in
my routine,
and
that was a a pretty big 1. But
(06:35):
luckily, I have read so much and I
just my friends have inspired me and shared
their perspectives on how to be the healthiest
version of yourself.
And what I'm about to share with you
is my ideal day, but all of these
things typically never happen in 1 full day.
If I can hit most of these habits,
(06:56):
most days a week. I'm doing fantastic,
but I want to be very clear. I
still have a busy schedule even though I'm
not in an office 40 hours a week.
And so it sounds like I'm spending my
whole day focusing on wellness, and
I'm not. It's just that it looks different
now and
many of these things do get done every
(07:16):
day, but some of them are fluid as
the week goes. So every day, my fiance
and I start our day with something called
sole water.
Sole water is some kind of distilled purified
filtered water that I put into a glass
jar, and I mix pink himalayan sea salt
in there, shake it up. I kind of
(07:38):
just... I mean, you could look up on
Google how much to do but I just
Eyeball it and the mixture turns pink because
you're putting this sea salt in there, but
you let it sit for 24 hours, and
then you've got...
Salt infused water because the salt
absorbs into the water so you no longer
see it in there. I mean, there might
still be a little bit left at the
(07:58):
bottom, but most of it gets absorbed, and
we take a little shot of it every
single morning.
I cannot tell you how much this has
helped with His acid reflux, my headaches, like
it has just made a huge difference. It's
so good for you.
Sole is spelled S0LE.
Like I said, you can look it up,
(08:20):
and we have that before we
eat any breakfast for the day.
So we wake up and have our... Z,
in my water, I do a droplet of
something called bitter, maybe you're familiar. It's the
same as alcohol bitter.
Bitter I get from a company called peace
love and hormones.
And essentially, it's a couple of different herbs
(08:42):
for
digestion.
So if you have a hard time when
you eat, you get really bloated. Things have
a hard time kind of digesting.
This has made. A profound difference in my
life. I can't tell you how much it
has helped, and I just... I feel a
lot more comfortable after eating and things are
not, like sitting in my stomach.
(09:03):
A little bit of a warning. It does
not taste fantastic. 1 of my friends just
takes the drop but on its own, I
would definitely not recommend doing that. I like
I said, I put it in my little
so late water, and then both of us
dilute,
but the little bit of saltwater. If I
am using a regular cup, I put about
an inch of sole water and about 2
(09:24):
inches of regular water, to diluted it because
it is very salty.
And then I do 1 of those droplets
full of butters,
mix it up,
pinch your nose and just chug it down.
It does not taste great, but it's important
to get it down first thing.
And about 10 minutes before you eat. By
(09:45):
the way, none of this is advice on
what you should do. These are just things
that help me like a friend sharing things
I didn't even know better has existed or
what it was used for until my friend
was like, hey. If you've been feeling bloated
after you eat, this is what I use.
So this is just like,
Me as your friend sharing things with you
that work. This is not actual clinical advice.
(10:06):
We have come quite a long way from
the greens powder and.
Morning cocktail. We now drink Sole
with bitter.
As I am drinking this little con,
I also take a supplement. It's called Holy
basil leaf, and it's an adapt. And adapt
antigens are essentially to help comb nervous system
(10:27):
down
and support your adrenal. You can find more
information on them on Google, but essentially, it
helps me to not be so scatter brain
and anxious during the day Usually, I have
all of these tabs open. I've got different
projects, different kinds of work going on each
day,
and to have to switch from 1 project
to the next sometimes takes a lot of
(10:48):
energy. And so I've noticed the holy Basil
leaf supplement
helps me to just transition more smoothly.
So that I'm not so scattered running from
1 thing to the next,
and especially
something that's interesting
something that's important to me working with clients
having my own business.
I don't wanna be someone that comes across
(11:09):
as
constantly
busy,
overworked,
anxious, late, like I just hate all of
those things. And I feel like this supplement
helps me to
become in my interactions and not worked up
and not crazy. So that's the biggest difference
I've noticed from that.
I get it from Hai inn grocery store,
(11:29):
and I'm sure there are really good supplement
brands,
but that's just the 1 that I use.
Then I make breakfast, which takes about 10
minutes or so, and I make my beloved
broccoli coleslaw. Love it so much. It's carrot
broccoli,
and a little bit of red cabbage.
I make avocado toast
and egg to kind of drizzle over top
(11:50):
and eat on its own. It's a delicious
breakfast. And honestly, this is 1 of the
healthiest meals you could possibly eat because you
have your carb, your fat, your protein,
you're vegetable, like, it's all of the things
that just set you up to be full
and sat
until once.
This has taken me a few years to
perfect, but let me save you the time
(12:12):
a handful of broccoli slaw,
saute on the oven with salt and pepper.
Then scrambled eggs cooked also on the oven.
I use a little bit of Dave's killer
bread, and just a regular organic avocado and
oh my gosh. I am obsessed with this
breakfast. Like it tastes
(12:32):
amazing,
and you just feel good after you eat
it. Like, I'm not hungry until lunch, which
is huge. I remember as a kid like
having a chocolate pop tart for breakfast and
then being starving by 09:30.
This breakfast, is so powerful, and really, it
takes me 10 minutes to make an eat.
That's not a huge portion of your morning,
(12:53):
and it's worth taking the time to make
a balanced breakfast. Okay. After breakfast
is now when I have my coffee. I
used to have coffee, like I said, first
thing in the morning, hit the ground running
5AM
slug caffeine before I leave because
I had previously been doing that since I
was 11 years old, and I knew no
(13:14):
other way. To wake up.
And so I used to think how am
I gonna function if I have coffee after
breakfast
How do I drive to the west side?
How do I get my brain to wake
up and what's amazing is after doing it
a few times? Your brain and your body
adjusts?
Like you start to wake up with that
(13:35):
natural energy that maybe you forgot you could
possibly do.
I used to look at people who quit
drinking coffee and I'm like How? How is
that possible? Like if I could do that
I would,
and it was amazing what I found
when I started my day,
without caffeine
until at least 90 minutes after I wake
(13:55):
up. There is a science behind this because
your cortisol levels, your real stress, fight flight
hormone, which I feel like it's a bad
rep. Nowadays online. It's actually a really helpful
hormone,
it is the highest the first 90 minutes
after you wake up and then it starts
to go back down.
And what happens is if you drink caffeine,
(14:16):
while your cortisol is all is going up,
it almost cancels it out, and that's why
you crash in the middle of the day.
So when you support your adrenal health by
having breakfast a nice full, balanced meal, you
wait that 90 minutes. Your body is in
a natural rhythm of energy and the coffee
just supports you to have more energy to
(14:38):
sustain the rest of the day.
I hope that makes sense. I'm not the
best at explaining it. You can look it
up, But I learned that from a functional
medicine.
Actually, doctor Madison from Great Lakes. She is
wonderful,
and she taught me that it's best to
have coffee
90 minutes after waking up. And if you...
Can't do that or that's not possible for
(14:58):
you, at least have a little something to
eat before you put the caffeine in your
body. It's less acidic, and it's just
better for your hormones
overall, and I promise you if you start
to do this, you will notice a difference.
I did not believe it but decided I
was kind of at my last straw. And
I also, maybe this is just a personal
(15:20):
thing, but I feel like the coffee actually
tastes better,
after I eat breakfast. Like I savor it
more. It tastes delicious. This thing happens to
me when I drink too much coffee, it
starts to taste bad and that's how I
know something in my routine is off. And
it's not to say that I never wake
up and have coffee first thing because I
do especially and if I'm staying with any
(15:42):
variation of my aunt uncles, my cousins, we
have coffee on the couch, and we rem,
and we talk about the events from yesterday.
Like, we just... It's a thing that we
always do. And so I do
love that time, but I just make sure
that when I get back into my routine,
a this is how I'm doing it. At
home, obviously, it's easy because I can just
(16:04):
brew a cup of coffee and start my
work for the day. But when the days
that I am in office. I actually eat
breakfast with my fiance, and then right as
soon as we're about to walk out the
door, I make my coffee.
Fill it and then have my thermos that
I wait until I get to work to
drink. And that actually has made me look
more forward to going into the off fist
just to know that, like, as soon as
(16:25):
we get there, I can start drinking my
coffee. It's just... I don't know. It's a
mind trick that works
and I'd sip it all throughout my morning,
and it just...
I don't know. There's something about a slow
sip
instead of
forcing it down first thing in the morning.
You'd be surprised how much you actually enjoy
(16:45):
savor your morning coffee As for my workout
routine, it changes by the day, it changes
as my schedule goes, but what I try
to do is 2 to 3 days of
cardio and 2 to 3 days of. Strength
training per week.
This does not happen usually. I'm lucky to
get 3 to 4 workouts at a time,
2 of them might be running. 1 of
them might be a gym, vice versa, but
(17:07):
I do make sure to at least get
4
3 to 4 days, a of a 45
minute workout, no matter what I'm doing. So
that kind of is the fluid portion of
my schedule at this point in time I
used to just weight lift. I used to
just run, but now I try to change
it up. And my workouts at the gym
look much different because they're a little bit.
(17:29):
Faster paced, and they are
more functional based. So I'm not lifting extremely
heavy, but I am doing workout that support
my upper body, my lower body, my core
and they kind of incorporate
many moves
into 1 circuit if that makes sense.
It's also nice to just get it done
in 45 minutes
(17:50):
because that it's quicker, and I'm not spending
as much time there.
Right now it's summer, so I love to
run outside or go for a walk, but
just some sort of movement and sometimes it's
in the morning. Sometimes it's in the evening.
Like I said, just kinda depending on my
schedule. Next we move on to lunch and
my lunch is pretty standard most days.
(18:10):
If I'm running late or it's a weekend,
sometimes I'll just make a quick sandwich with
cheese and turkey and lettuce and tomato, something
like that. But typically, I meal prep, and
I do lemon pepper chicken, just baked in
the oven, sweet potato and a vegetable.
It's pretty standard. It's pretty boring, but honestly,
I look so forward to my lemon pepper
(18:33):
chicken and my sweet potato.
More than words can describe. It's just a
very comforting meal, and it's nice to have
something stable in my day,
I know what to expect, I know how
I'm gonna feel after I eat it, and
it's just no drama.
Sometimes if we're feeling jazz at work. My
fancy and I will run till Pi or
Jimmy John's and get a sandwich or pasta,
(18:55):
and I I just never feel great after
eating it. I'm always so stuffed.
And this might be T, but I'm like,
burp up garlic, afterwards and I'm like, I
feel like this is not great because I
am working with patients.
So my chicken and sweet potato is so
boring, but honestly, I love
plain.
(19:16):
Food. I'm not a big ingredient girly. I
just, like, basic food as it is. I
don't like, like melt cheese and beef in
a tortilla. Like, I just that never appeals
to me. I'll eat, but I don't love
it. And so I really look forward to
this basic lunch, and it's a guaranteed way
to feel full and sat
again because it's very balanced. You've got your
(19:37):
vegetable, your fat, your carb, your protein,
all the good things.
And especially
if I have a little coffee after lunch,
which I typically do.
I have a nice balanced meal so that
I'm am not having coffee on an empty
stomach.
I actually never realized how uncomfortable it is
(19:57):
to have that spike of caffeine on an
empty stomach until I started really
balancing my meals and making sure that I
left each meal feeling full but not stuffed
and just paying attention to how food feels
in my body for snacks. I keep things
pretty much the same, not a ton of
ingredients. I do apple and peanut butter, smoothie,
(20:18):
which is frozen berries,
frozen spinach, a little bit of regular greek
yogurt.
And almond milk or water, coconut water
or not in a banana. It's pretty standard.
Again, I don't do a ton of ingredients.
I don't do a ton of processed food
or multi ingredient foods. I just don't feel
the best, and I do love
(20:39):
things like desserts, and cookies.
But I have just noticed that I feel
so much better when I eat basic
whole foods in their
most raw form. I do at some point,
try to stretch during the day. It's nice
at work because I work in physical therapy,
so we have a bunch of tools and
we have a stretch cage and I can
really get a good stretch at work. But
(21:01):
in order to work out and run and
feel good. I do try to make it
a point to stretch for at least 10
minutes a day. Again, that's something that doesn't
get done every day. But when I do,
I feel so good, and I actually perform
much better in my workouts. For dinner, I
make something homemade 2 to 3 times a
week, and we have leftovers,
(21:22):
so we'll do stir fry or
quesadilla.
Sometimes I don't need the tortilla because I
just... It makes my face break out. There's
just something in it that I don't agree
with. But we'll do chicken gravy with mashed
potatoes and the crock pot. We do
all kinds of stuff, tacos,
But basically they're all a version of meat,
(21:45):
rice or potato and vegetable.
Maybe cheese because we love cheese.
But, yeah, that's pretty much it. Sometimes I
have dessert. Sometimes I'm just too full to
have dessert, like, I'm going...
Sometimes I just feel really full at night,
so I don't. But if I do have
dessert, I'll have a little bit of the
huge chocolate, which is... Really good for you.
(22:06):
It's very high quality healthy chocolate. I'll make
a dessert from scratch. Like I made this
homemade gluten free almond cake. I think I
talked about it last week's episode. Oh my
gosh. It's so good and I've been having
that for dessert. I make cookies a lot,
muffins, brownie. I try to make them as
nutrient dense as possible.
But they usually come out pretty good. So
(22:28):
I'll have 1 of my own desserts,
and I make sure to put my phone
as often as possible on do not disturb
by 8PM. So if not before, by 08:00,
my phone is on do not disturb, the
habit that I'm struggling with most right now
is
being on my phone at night. It's just
the 1 thing I wanna do after, like,
(22:48):
a full day, but something that I have
found
to curb the craving to be on my
phone
is to read. I read a book that
I already have. I download a book on
Libby
currently, I'm actually reading 2 books. 1 is
an audiobook. I listen to it when I
run or when I cook or when I'm
driving.
And it's called Mastery by Robert Greene. It's
(23:09):
a classic. It's just about mastering a skill.
I'm very fascinated by that kind of stuff.
And the book that I'm reading at night
is called the Bass King by Rain Wilson,
better known as Dwight Kurt Sc from the
office.
He is
I mean, gosh.
The role that he plays in the office
is pure genius, even if you've never seen
(23:31):
it like you still know who Dwight is,
But outside of it, he is so creative
so magical, He created this whole network called
Sole pancake
where it was a network of people who
were just looking to create a better world
and share their poetry in their art and
it's just he is
(23:51):
doing really good things.
And I'm reading his biography right now, and
it's so crazy. He has lived
quite the life, which makes more sense as
to who he is today,
but that's been my thing to kinda get
me off my phone. So even though I'm
still on my ipad, like reading, I'm at
least not scrolling and getting those quick hits
(24:11):
of dopamine
there's so much science behind why it's not
great to be on your phone and especially
scrolling taking in all that information, but I
just noticed I sleep so much better. When
my brain is not filled with a bunch
of pieces of news and useless information and
just
mental garbage. And those are my healthy habits.
(24:33):
I hope you did not find this boring.
I feel like my habits are kind of
boring,
but I also noticed I just feel so
good and so full of life and what
a transformation from my little birds eye.
Cheesy, noodle and broccoli dinners to now having
fully homemade,
organic,
homegrown,
like I spend so much time in the
(24:55):
kitchen
and I love it. Like I never thought
I would genuinely love cooking.
I love my plain meals. I love my
workouts, and I just show ups so much
better in my work
when I am doing all of these healthy
habits,
especially from
changing from 1 to the next and different
projects and different kinds of work going on
(25:16):
each day. It's just it's a lot of
transitioning, and I've noticed such a difference. So
I hope that this inspires you and to
create a routine of your own, and I
would love to know what your success habits
are or at least 1 habit that sets
you up for success. So shoot me an
email with that intentional with maria at gmail
mail dot com. I'm happy to share them
(25:38):
in an upcoming episode. I love you guys
right in because are so many good things
that I can share
and different ideas, and I don't share my
routine with you necessarily
in order for you to copy it. I
just share it to hopefully spark some ideas,
some inspiration. So that you too can go
throughout your day and feel like your best
(25:59):
self.
If you love today's episode, make sure to
share with a friend, share on social media
and write us a review so that I
know exactly the kind of content world here.
And with that, I'll see you next week.
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