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We map the real-life loop between stress, skipped meals, cravings, and gut pain, and show how small, fast routines calm the body without adding more pressure. Simple food anchors, breath, and movement help you rebuild trust, reduce symptoms, and feel steady again.
• morning rush pattern that leads to no breakfast and 3 p.m. crashes
• how stress redirects blood flow and stalls digestion
• cortisol-driven cravings and the willpower myth
• restriction, bingeing, poor sleep, and slowed metabolism
• practical non-food stress tools: breath, micro-movement, bookend routines
• warm hydration and quick high-protein first bites
• building a portable snack stash to prevent “anything-now” hunger
• visual plate cues instead of counting and tracking
• safe-meal rotation during busy seasons
• moving from band-aids to root-cause support and nervous system regulation
• coaching as structured support to personalize strategies
Book a free consultation call with the link below, or send me a DM on Instagram!
Thank you so much for listening!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_00 (00:00):
Hey friends, welcome back to the podcast.
Picture this for a second.
Your alarm goes off, you snoozeit like three times, you wake up
with just enough time to brushyour teeth, wash your face,
maybe put on some makeup, andmaybe you have to take your kids
to school or take yourself towork or work from home.
(00:23):
The point is you wake up withjust barely seconds to get
through your morning, andtherefore there's actually no
time to think about food, letalone eat something.
You grab a cup of coffee on theway, maybe, or you have a
Breville or an espresso or aKeurig to make yourself a quick
(00:47):
cup of coffee at home, and youare out the door, whether you're
getting into your car andcommuting while driving, whether
you're taking the train or thebus in a city like New York, or
you're working from home and youhave to be at your computer at
nine o'clock.
The point is that you literallydo not have time to do anything
(01:10):
else but get to your nextcommitment, whether that's
dropping off kids or gettingyourself to work, both on on for
most of you, right?
So now you haven't had anythingto drink but coffee, you've had
no breakfast, it's nearlunchtime, and you're just gonna
have to skip that too becauseyou're too busy.
(01:32):
And now it's three o'clock andyou are starving, you are
hangry, and you just need to getyour hands on something,
something, the easiest thingthat brings you some sort of
pleasure and something to eat.
Maybe that's chips from thebodega or the bending machine,
maybe that's that leftover pizzathat somebody left in the common
(01:55):
room or the break room or thosestale cookies from this morning
or those pastries.
And by the time you get home,you are a mess.
Your stomach hurts, you have aheadache, you're bloated, you're
uncomfortable.
Maybe now you're dealing withdiarrhoea or constipation, and
you tell yourself that you'regoing to be better tomorrow.
(02:16):
You just have to make a change.
This cannot keep going likethis.
You're gonna be really strictwith yourself and you're gonna
really put that discipline intoplace.
And then tomorrow comes and thestress is still there.
This is as far as you've plannedfor this change.
Just telling yourself thattomorrow you're actually going
(02:37):
to eat, that you hate feelingthis way, and that you must be
more strict and disciplined.
And the cycle just continues.
Here goes your alarm clockagain, here goes you snoozing it
again.
It is the mad dash rush to beout the door or at your desk.
All right, and it keeps on goingover and over and over, and then
(03:00):
by the weekend, you areexhausted, you don't have the
time, the capacity to doanything, and you are just
crashing out, trying to thinkhow are you gonna prepare for
the next week?
Do you have groceries?
Maybe you'll take get takeout,you just want to crash, right?
And it continues over and overand over again.
(03:24):
And why am I mentioning this?
Because I was that person at onetime, and this is the most
common pattern I see in mycoaching.
Just about every woman thatcomes into my one-on-one food
(03:45):
and hormone health coachingcontainer has some version of
this story where the day is justkind of whiplash, all right?
And today, what I want to do iswhat I want to break down why
this is happening and what youcan actually do about it because
(04:08):
I know it sucks, and you aretired, and you probably cannot
see a way out.
How are you going to get out ofthis cycle?
You barely have time foreverything that you have going
on, and I'll tell you what, Isee you, I feel you, it is
(04:31):
stressful, and at the same time,I want to give you some hope
that you can change this, you donot need so much time to get
this, these kinds of things donefor yourself, and you will feel
so freaking good in your body,you will feel so proud that you
(04:56):
are taking yourself, taking careof yourself, and it's going to
feel pretty effortless.
A lot of my clients are like, Idon't even know how I'm getting
results because I don't feellike I'm doing much, and that's
exactly what you want it to feellike because the point is to
(05:17):
reduce the stress, not to addmore stress to what you already
have going on in your life.
So I really want to break downthe science for you and why
stress literally changes yourdigestive system.
We are gonna be talking aboutthis triangle of a cycle between
(05:40):
stress eating and your digestivesystem and how it's keeping you
in this loop.
Stress, eating, digestive systemissues, stress eating, digestive
system issues that just keepgoing and going and going.
And maybe you're not realizingthat they are in this what's it
called, menage a toit of a shitsituation that is not helping
(06:08):
you feel like your best self,and maybe it has you feeling
stuck and not realizing that youreally can do something about it
when you have support.
So, a little bit about howstress changes and affects your
digestive system, right?
A lot of times, depending on thescientific source that you reach
(06:29):
out to, some say that yourdigestive system is like your
second brain, because it reallydoes have quite a lot of nerve
endings in there.
It is where a lot of theserotonin, your happiness
hormones get produced.
And on top of that, if you arealways under stress, your body
(06:54):
is consistently under some sortof fight, flight, fawn, freeze
mode.
And what happens is that a lotof the resources like your blood
flow that should go towards yourdigestive system and towards
your muscles to help, you know,run a titleship with your blood
(07:16):
sugar and things to getdigested, that gets redirected
away from your digestive system.
And this is why sometimes youeat and you're stressed, and it
feels like you have a rock inyour stomach or you feel like
things are not moving alongbecause your body does not have
endless amounts of resources,and it will redirect those
(07:38):
resources to your pupils and toyour blood flow and to your
breathing and store up thatenergy because it doesn't know
if you're going to, it's kind oflike reving up the engine, it's
kind of like stepping on the gasin your car consistently, and
your car is in park and it's notgoing anywhere, and it's just
(08:00):
making a lot of noise, and it'sburning right the oil and the
gas and the tires, andeverything is kind of like
crashing out, and you're notgoing anywhere because you're in
park.
It's very similar with yourdigestive system and with your
body when it's in fight orflight, where you may not be
(08:22):
moving, you're stressed outabout your day, you're stressed
out about work, you're stressedout about your kids, but
essentially most of the time,you're not actually in danger
and you're not using up thisenergy, you're not going
anywhere, and your body's stuckthere and it's using up all its
resources, and your digestivesystem kind of gets left behind.
(08:43):
And along with a lot of otherthings that are not essential
for survival, like your hair andyour nails and your beautiful
skin, ringing bells here, huh?
Ringing bells.
So a lot of these resources gettaken away from your digestive
system, and then you wonder whyyour digestive, why your
digestion is slower, why youhave you know stomach pain, why
(09:11):
you're bloated, why you can'treally use the bathroom, all
right?
And I've had clients who haveexperienced this, right?
I know I've had some of myclients who could only use the
bathroom before leaving to workbecause, or she waited to use
the bathroom before leaving forwork because she was so anxious,
(09:35):
so anxious that her body alwayswas like, No, we gotta go.
And she would be scared andsometimes she would make it to
work late because she was soanxious and nervous and stressed
that she would just wait aroundat home because she didn't want
to have an accident, like as shewas commuting, or she didn't
want to use the bathroom in thisway at her place of employment.
(09:59):
So it can really interfere withyour quality of life.
I've also had entrepreneurs who,in their busiest seasons, have
you know struggled with theirIBS symptoms, and they really
their focus was also on theirdigestive system once it started
to break down and not work wellbecause it's painful, because
(10:22):
it's uncomfortable, becauseyou're scared to eat, you don't
know what's happening, and thenit takes your focus and
attention away from what youactually want to be working on
during your workday, which isyour work, and there's just this
kind of back and forth with whatyou have to think on.
I've had multiple clients whosedigestive systems and digestive
(10:47):
issues has drastically improvedonce we started to address what
they're stressed about, toincrease their toolbox as to how
to stress feels in their body,what are proactive things that
they can do along the way, andhow to rebuild that trust within
(11:08):
themselves again, that they cantrust the food that they're
eating, that they can trust thattheir digestive system is gonna
work well, and and they're notgonna have accidents or feel
unsafe in their own body whilethey're working.
So this also leads to stresseating, right?
Like you're not eating mindfullythroughout the day, right?
(11:31):
You're skipping multiple meals,you're grabbing whatever you
find along the way, and then itleads to the stress eating piece
because the cortisol, which isyour stress hormone, literally
increases your cravings forsugar and fat.
All your body is looking for isfor fast energy to keep up with
(11:54):
you.
So a lot of times this is wherewe tend to blame ourselves,
like, oh, I'm always cravingsugar.
Oh, I always want like maybefried food, right?
And you really are kind of madat yourself for the cravings
that you're having, but it'sjust your body responding to the
(12:16):
situation, right?
Your brain needs quick energy tothink quick, your muscles need
quick energy to help you movefast.
So you're thinking this is awillpower problem, similar to
the episode from last week,right?
If you haven't listened to lastweek's episode on willpower, I
highly recommend that you do isreally a biochemistry problem or
(12:40):
a biochemistry response, aphysiological response to the
input that you're telling yourbody that is happening or what's
happening and what it needs toprepare for, right?
So sending your body,communicating with your
hormones, knowing how to do thateffectively, even if you are
under stress, even if you areunder a time crunch, is so
(13:03):
important.
So then what happens?
We go into stress eating, weransack all the snacks at work,
at home, your kit that your kidsbrought at the bodega, like
every drive-thru you find to tryand help yourself feel better
and to try and meet your body'sdemands of more energy because
(13:27):
it feels that you're freakingout, right?
And you haven't given itanything substantial throughout
the day, no hydration, no realmeals with actual nutrition that
your body can hang on to.
So this leads to this cycle ofkind of binge eating afterwards,
right?
Kind of like your stress eating,and then a lot of people want to
(13:51):
make up for eating so much offoods that you maybe did not
want to eat the next day.
And you're like, all right, I'mjust not gonna eat as much.
I'm just gonna be eat superclean or I'm going to fast or
all these other things, whichactually makes it worse for your
body, it makes it even morestressful to restrict so much
(14:14):
when you're actually not evenmeeting its needs.
And this leads to increasedcortisol, which then increases
your cravings, which then youknow what I mean?
You see the cycle that we'regoing on here.
You see the cycle that we'regoing on here.
So when you're already stressedout and you're restricting food,
(14:35):
you have zero buffers for anynext real stressful situation.
You're consistently running onempty and just putting little
drops of gas in the car that'snot getting it very far.
This break go, break gosituation or reving up the gas
while you're still in park,okay?
(14:57):
And you know, some of my clientswould do this, they would fast
all day at work because theywould be scared of what would
happen with your their digestivesystem.
And then at nighttime they wouldbe so hungry that they would
binge, they would eat and eatand eat, then they would have
trouble sleeping, which poorsleep also leads to a stress
(15:20):
response and to blood sugarissues and all these things, and
then they would feel so bloatedand so icky in their body
because now their body isoverloaded with food and
overloaded with things that itneeds to process, and it doesn't
really find space to do, likefor it to do, and for you to
(15:40):
rest well, you kind of have tohave had to digest your food a
little bit, so your wholecircadian rhythm now is thrown
off.
Uh, and there are ones who wouldtry to reset by going and doing
a juice cleanse or having reallylow calorie days only to feel
like they didn't have anyenergy, like they were dragging
(16:02):
and all that because they'relike, Oh, I had all this cake
and all these cookies and allthis the day before, and now I
need to make up for it.
Okay, breaking these patternsrequires more eating, like
eating more consistently and notless.
So you're not going to fix theproblem by having all this food
(16:25):
and feeling like out of control,and then the next day kind of
punishing yourself and eatingless because you're trying to
make up for all the food thatyou had the day before, right?
More mindful, consistent eatingwill actually help you feel
better.
And what happens, anyways, whenyou're restricting so much, what
(16:47):
happens with your digestivesystem?
Your restriction can actuallyreally slow down your metabolism
and digestion.
And a lot of people like toblame it on age.
Oh, I'm getting older, mymetabolism has slowed down.
No, that is not it.
You have caused your metabolismto shift.
Okay.
(17:08):
Yes, maybe age has something todo with it, but it's not as much
as you think.
You really can have a lot morecontrol over this than you
think.
And a lot of times we want toblame or excuse metabolism and
digestion issues on age, on youknow, you inherited this from
(17:31):
your family because all theother women in your family have
similar issues.
Yes, because they're probablyrunning their lives in a similar
manner.
All right, not eating regularlyand having mindful meals can
cause irregularities in howyou're pooping.
Hello?
Like you're probably constipatedAF.
(17:53):
And I can guarantee you, Ialways say, if there is an angry
person, if there is a person whojust cannot stand themselves and
anybody else, I bet you they'reconstipated, girl.
Because constipation, it is thebiggest mood suck I have ever
seen.
All right, like I do not feel mybest when I am constipated.
(18:15):
Or on the other hand, this youknow, back and forth and all
that, then you have diarrhea.
Like you want to have kind ofloggish looking things.
If you've never looked at theBristol chart of poop, you
should check that out, okay?
So the stress of restrictioncompounds the stress you're
already dealing with, right?
(18:36):
You're just causing stress onyour body from multiple angles
in an effort to try and supportyourself.
But when we don't know thesethings, is like this you don't
know what you don't know.
And this is what you might behearing in society, this is what
your friends are doing.
You hear this whole concept ofcalories in, calories out.
(18:59):
You assume that because you feelbloated and your digestive
system is a mess, then thatmeans that you need a detox and
a juice cleanse and a laxativeand all these other things.
And those are not the long-termsolution.
You might feel great for a dayor two, and then is back to this
(19:20):
like cycle of misery because youhave not figured out how to
adjust your lifestyle so thatyou don't need the juice
cleanses and the laxatives andall that.
Your body knows how to detoxitself, you just need to give it
the space to do so, all right?
So let's talk about threeimmediate stress management
(19:44):
techniques that do not evolvefood.
And trust me, I love having foodas part of my toolbox for stress
management, but we also needother things in our toolbox so
that we can start to manage ourstress.
The first thing that I love todo is to start to see how stress
(20:05):
shows up for me becausesometimes I wouldn't even know
that I was feeling reallystressed out.
So if I am picking at myfingernails, if my fists are
clenched, if I am starting tosweat, my shoulders are nearly
touching my chin and my ears,that was a big one for me.
I would hold a lot of tension inmy shoulders, right?
(20:27):
Ringing a bell here.
And what else?
I would start to get stomachpain.
Um, so when those things wouldstart to happen for me, I knew
that my body was starting tofeel stressed.
So that's the first thing Iwould recommend.
Like, see what the signs are inyour body that is highlighting
to you that you feel stressedout.
(20:48):
So here are a few things thatyou can do.
You can take deep breaths.
That is the number one thing.
And I know you're probablyrolling your eyes right now
because you think of meditationand you think of like deep
breathing and belly breathingand all this, and it is true, it
works.
What it is nearly impossibleunless you have trained yourself
(21:10):
to take really, reallyexaggerated deep breaths all the
way down to the pit of yourstomach where it massages your
vagus nerve that really kind ofactivates your parasympathetic
nervous system, literallysignaling to your body that
you're safe.
It is nearly impossible tobreathe that deep when you when
(21:33):
you're not in a safe spacebecause you usually have shallow
breathing right in your chest.
You usually, this was my thing,I would hold my breath, I would
hold my breath.
And I thought it was cute thatthe Apple Watch would be like,
Hey, you need a mindful moment,you're not breathing.
And I had no idea that that wasone of my stress responses, and
(21:57):
I should not be holding mybreath.
Okay.
So taking a few deep breaths ina stressful moment, and which is
great because you could do thisanywhere.
You can be in a meeting, you canbe commuting, you can be in
front of your kids, and you cango ahead and take a deep breath.
You can take a deep breathbefore your meals, you can take
(22:18):
deep breaths in stressfulmoments when you feel cravings
coming on, and it can reallyhelp relax your body.
I intentionally bring myshoulders down, I unclench my
fists, I give myself like alittle fidget toy, and I take a
few deep breaths.
(22:38):
Like I just used it this earlierthis week where I was so pissed,
like so pissed.
A story for another day, and Ijust sat there and took really
deep breaths to remind my bodythat I was in fact so pissed off
and I was safe and everythingwas okay.
Right?
One of my clients used thisright before eating at work, she
(23:02):
would not eat at work becauseshe was so scared of having
emergency bathroom trips.
Okay, and she's in a type of jobwhere she can't just leave and
go to the bathroom, which iseven more stressful in itself,
right?
My teachers out here, you knowwhat I'm talking about.
If you're in a position whereyou can't just freely and
(23:25):
autonomously go use the bathroomwhenever you want, plus you're
scared of blowing up the joint,and everybody else, like your
co-workers figuring out what'shappening, then it can be pretty
embarrassing.
So we started off really slowly,introducing food during her
workday, and also having thesemindful moments to remind her
(23:47):
body that she was safe.
Another thing that you can dothat really helps stress is
moving your body if you're ableto, moving the stress around,
completing those stress cycles,right?
Letting air out, calming downyour breathing.
And it doesn't mean that youneed to be out here doing a
whole workout.
(24:07):
It can literally be taking thestairs at your place of work.
It can mean doing some squats inthe bathroom, it can mean going
for a little five-minute walk,or putting your arms up, putting
your arms out and stretchingyour body in your office, in
your home, wherever you are.
You have, I can guarantee you,there is probably a place where
(24:31):
you can safely and confidentlymove your body.
A lot of times for me, that'sthe bathroom.
Okay, whether it's in a stall ora single person bathroom.
I love to stretch, I love to dowall push-ups in there, I love
to do squats, and that littlemovement is so helpful for our
body.
(24:51):
Okay.
These little breaks are soinsanely helpful.
Maybe you go pick up your lunchinstead of having it delivered
to you, okay?
And the last thing I'll say ishaving a bookend practice in the
beginning of your day and at theend of your day.
A lot of times we want to berushing, right?
(25:12):
Like the rush, rush, rush.
And trust me, that is somethingI am consistently working on.
So I like to have a few momentsof just quiet, and that may mean
like it's quiet while I'mbrushing my teeth in the
morning, or I'm reading a funbook on my commute since I take
the train most of the days, orI'm listening to something
(25:33):
that's pleasurable, right?
Indulge one of your senses in away where it when you can,
whether that's your eyes,whether that's a scent, whether
that's listening to something,journaling, meditation, sitting
with your tea or your coffee,sitting with whatever you're
eating, and actually noticingthe flavors, not just shoving
(25:53):
food in your mouth, okay?
And this is in the morning andin the evening after work,
right?
You want to kind of have thatwind down time that creates
separation between yourstressors in your personal life
and your actual self.
I had a client who had whofinally stopped working up till
(26:17):
midnight and actually startedimplementing an evening routine
that really served her andallowed her to just relax, okay,
at the end of the day, becausethat's something that we do as
well at the end of the day.
We just like stop work or workright up to bedtime, we binge
(26:38):
some TV or we like scroll,scroll, scroll on social media.
That's trust me, that's one ofmy not best coping habits.
And we actually do not give ourbrain or our body an intentional
break of what's happening.
I've recently taken upcrocheting again after 10 years.
My big bag of full of yarn hascome out the closet, and I
(27:03):
crochet for a little bit, evenif the TV's on, even if there's
other things around me, but itgives me like this monotonous
activity to do with my hands,and I pick choose colors that I
enjoy, and I create stuff withit, and that is very helpful,
and it slows down your breathingand so on and so forth.
(27:24):
Not so activating, right?
Unless you're frustrated becauseyou're trying to learn how to do
it, and that's a whole differentstory.
Just give yourself theopportunity to learn.
So these techniques, you know,um might help in the moment and
they are very useful, but at theend of the day, they don't
address the root cause.
(27:45):
If your job is so chronicallystressful, if you have
unprocessed trauma, if yournervous system has been
dysregulated for years and yearsand years, if you do not know
how to feed yourself, if you donot know about food, if you
really think that you cannotfind time to eat nutritious
(28:05):
meals and to hydrate yourself,these are all band-aids.
These are all band-aids.
They're helpful band-aids, andthey're band-aids that should
definitely be part of yourtoolbox, but band-aids
nonetheless, and they willeventually fall off unless you
pair them with other things thatare going to be helping you
(28:28):
manage your stress andcommunicating with your
hormones, like feeding yourbody.
All right.
So, what are some strategies?
What can we start doing to startlike kind of de-stressing your
day and getting you out a littlebit of this no-eating binging
cycle, beating yourself up?
(28:50):
The one thing that I like tostart a lot of my clients on is
prepping their digestive systemfor the day.
So having something warm todrink, and it can be a variety
of things.
Some of my clients have broth,like bone broth, others have
warm water with lemon, othershave ginger tea.
These are all really proactivethings to start healing your gut
(29:12):
and prepping your digestivesystem for the day.
Another thing is having a reallyhigh protein breakfast.
It is non-negotiable.
And by that, I don't mean you'regonna make a hungry man's
breakfast and you're gonna havelike sausage and eggs and
potatoes and bacon and pancakesand all that.
No, it can be so freakingsimple.
(29:32):
I do not have time for asit-down breakfast in the very
beginning of the morning, right?
And I often get my clients usedto having two breakfasts, but
there is usually something soquick that is high protein that
you can offer your body in themorning before you rush out for
(29:53):
the day that will that willsupport you so drastically with
stabilizing your.
Sugar, your blood sugar, withyou know, tailoring off that
cortisol spike in the morningbecause yes, it happens, and
really reducing cravings in theafternoon and those 3 p.m.
(30:14):
crashes crashes and reallysignifying or signaling to your
body that you are safe, okay?
And I know a lot of you might belike, Oh, but I'm just not
hungry in the morning, I don'thave time.
Not being hungry in the morningsfor a long time is actually a
sign of dysregulated cortisol,dysregulated hormones, right?
(30:36):
And it's something that you cantrain your body back to do
because then it leads you intothis trajectory of you're not
eating or drinking anything till2 p.m.
Okay.
And again, it's not this idea ofhaving a ginormous breakfast.
It does not have to be that.
And you don't have time.
Trust me, we're gonna find sometime.
(30:58):
I can guarantee you.
And literally, you probablydon't even have to slow down
your day that much to havesomething.
I can promise you it can takeless than five minutes.
Okay, holla at your girl.
All right.
Another thing I love to do withmy clients is build a stash,
whether it's in your bag or it'sat work, in your home.
(31:23):
I don't really like leavingthings in the car because it
does not have no sort oftemperature control, so it can
really ruin things in there.
But building a nice little stashsomewhere that you can access
and you don't have tonecessarily run out and buy or
anything like that.
This is really proactivethinking and planning that we
(31:45):
work on together.
Why is this important?
Because it prevents this, I'm sohungry, I'll eat anything
situation, and then having threebags of chips and a donut.
All right, or like four cups ofcoffee.
By the way, coffee is notbreakfast.
By the way, coffee is not theone telling you that you're not
hungry.
So please, please, please,please, let's talk about that.
(32:07):
Uh, and the last thing is thatmy clients and I, we're not
counting calories, we're noteven counting macros when you're
already stressed out.
Like, yes, these these kinds oftools have a time and a place,
but you do not need morecounting, tracking, and to-dos
to this point at this point inyour life.
(32:28):
And there are very easystrategies that we go over where
you can actually tell andanalyze and make amazing
decisions without having totrack your life away.
All right.
We work on visually seeingwhat's on your plate, kind of
start to learn what yourfullness levels require, what
(32:50):
your goals are, and then startaligning things with that
because the simpler you makethis process, the more you're
gonna be able to stick with it.
And it feels like my clientssay, Oh, it feels so effortless.
Yes, great, because y'all arebusy.
You don't need more things todo, you don't need more things
(33:11):
to track, you don't need more ofyour favorite foods being taken
away, and you don't need to beso insanely dysregulated because
you're not feeding yourself,okay?
And then blaming it on otherthings.
So make sure that you'rethinking about these ones.
A couple of my clients havefound this so sustainable, and
(33:34):
detailed tracking was not whatwe were doing, all right.
And then you know what?
Have some of your safe meals.
I always like to see which threeto five meals are your go-to's
that you know your body loves,that you know is not gonna make
you feel sick, and just havingthose go-to's and giving
(33:55):
yourself permission for them notto look beautiful and have them
on rotation for these periodswhere you're just so stressed
out and you do not have themental capacity because it takes
mental capacity and energy tothink through meals and to make
things look beautiful and toplan something new.
This is not the time, boo.
It's not the time to make aplate that you can find in a
(34:18):
magazine cover.
All right.
So we plan for all of thesethings.
Now, what is the deeper truthhere?
Like, what is it that we reallyneed to keep in mind?
These strategies help, but theydon't fix toxicity in your
environment and in your life.
So that is something to lookfor, but it's really hard to
(34:42):
think through that when you areso dysregulated from not being
able to think well, from havingbrain fog, from having fatigue,
no energy bloating is reallyhard to think through how are
you going to improve other areasof your life.
All right.
So we really work on regulatingyour nervous system and your
(35:06):
digestive system, right?
Mostly through food, right?
We do not realize how muchfeeding ourselves well
contributes to feeling grounded,to lowering our anxiety, to
helping us feel less depressedfor having us feel well in your
body.
(35:26):
You, I can guarantee you, youremember that moment when you
take a really good poo andyou're like, Ugh, I feel like
I'm on top of the world.
I've heard kids say this.
I worked at a camp once, andthere was this little girl who
was the cutest, and she kepttelling me how her stomach hurt
so bad.
And I asked her, I'm like, Areyou sure you don't need to use
(35:48):
the bathroom?
She's like, No.
And I gave her some water and Iwas like, All right, well, let's
try.
And we moved around and thingslike that.
Girl, she went to the bathroomand she came out of the bathroom
and she's like, I feel like abrand new person.
And let that be a sign, like,take a good shit and you'll feel
like a million bucks.
Okay.
(36:08):
So working with food, knowinghow to feed yourself, working
through the stress of your life,finding these moments when you
actually really can nourishyourself, when you're detecting
that there's stress in yourbody, can really start to
address this menage to stress,food, and digestive system
(36:29):
issues that you have going onhere.
That mix of not eating at all,binge eating, like going, doing,
doing the detoxes and thelaxatives and all these other
things paired with unmanagedstress can lead to so many
digestive issues.
(36:51):
It starts to eat away at yourdigestive system and it starts
to interrupt it, which can thenlead to autoimmune conditions,
right?
When your gut wall starts tobreak down.
We don't want that.
There are proactive things thatyou can do.
And if you are already there,I'm giving you a big hug and I
(37:15):
am letting you know that you canwork on it to improve it and
feel better.
And I have had clients withautoimmune conditions, with
severe digestive issues, whofeel so insanely better and
rarely feel their digestiveissues at all the way that you
(37:36):
used to in the past, unless it'slike something obvious that's
happening, and then that's adifferent story.
And the best part is that youstart to build that trust with
yourself again.
You start to understand yourspecific triggers and you why
identifying your emotionaleating patterns and what
(37:57):
actually you need to do to meetyourself where you are, your
healing and personalized guthealth protocols for yourself
and building your capacity tohandle stress differently.
Like all of these things isstuff that I have worked with my
clients on that has drasticallychanged their life and their
(38:19):
quality of life, and severelyreducing doctor's visits and
more time between doctors'visits and all that, because
that is very triggering andtraumatizing on its own.
All right.
So, in one-on-one food andhormone health coaching, this is
exactly what we work on.
(38:40):
This cycle is very individualand it can feel very complex,
and it can feel like there is noway out.
(39:04):
For you, not this pre-made mealplan or strategy or whatever.
I really despise those becauseI'm like, well, these things
don't fit for me, and I want tofind a way for these things to
fit for me in a way that doesnot feel stressful, because that
is the point.
(39:25):
And this is exactly what we workon in one-on-one food and
hormone health coachingtogether.
So if you're ready to kind ofbreak up this situation between
food and between stress anddigestive issues that you might
have going on, I invite you tobook a free consultation call
(39:48):
with the link in the show notes,or you can go ahead and send me
a DM on Instagram or an email,however, you want to get in
contact with me, because thishas a solution.
This has a solution.
We don't need to be running thismorning cycle on repeat, this
day cycle on repeat where youfeel like there's no way out and
(40:11):
you're exhausted.
I am doing the thinking for you.
This is why we work together totake some of the load off of you
of trying to figure all this outon your own and not even knowing
if it's working or not, andgetting so exhausted that you
continuously go back to your oldhabits.
(40:31):
Let's break that now withsupport.
You will thank yourself over andover and over again for betting
on yourself, for believingyourself, for investing
yourself, for knowing that youare worthy and deserving of
having support in areas whereyou're sick and tired of trying
(40:52):
to figure it out, and you damnwell understand how important
and life changing this can befor you.
Okay.
So I cannot wait to talk to you.
I cannot wait to see you onZoom.
And I hope that these tips werehelpful for you.
Okay.
I'll see y'all next week.
Bye.
Hey friends, welcome back to the podcast.
Picture this for a second.
Your alarm goes off, you snoozeit like three times, you wake up
with just enough time to brushyour teeth, wash your face,
maybe put on some makeup, andmaybe you have to take your kids
to school or take yourself towork or work from home.
(00:23):
The point is you wake up withjust barely seconds to get
through your morning, andtherefore there's actually no
time to think about food, letalone eat something.
You grab a cup of coffee on theway, maybe, or you have a
Breville or an espresso or aKeurig to make yourself a quick
(00:47):
cup of coffee at home, and youare out the door, whether you're
getting into your car andcommuting while driving, whether
you're taking the train or thebus in a city like New York, or
you're working from home and youhave to be at your computer at
nine o'clock.
The point is that you literallydo not have time to do anything
(01:10):
else but get to your nextcommitment, whether that's
dropping off kids or gettingyourself to work, both on on for
most of you, right?
So now you haven't had anythingto drink but coffee, you've had
no breakfast, it's nearlunchtime, and you're just gonna
have to skip that too becauseyou're too busy.
(01:32):
And now it's three o'clock andyou are starving, you are
hangry, and you just need to getyour hands on something,
something, the easiest thingthat brings you some sort of
pleasure and something to eat.
Maybe that's chips from thebodega or the bending machine,
maybe that's that leftover pizzathat somebody left in the common
(01:55):
room or the break room or thosestale cookies from this morning
or those pastries.
And by the time you get home,you are a mess.
Your stomach hurts, you have aheadache, you're bloated, you're
uncomfortable.
Maybe now you're dealing withdiarrhoea or constipation, and
you tell yourself that you'regoing to be better tomorrow.
(02:16):
You just have to make a change.
This cannot keep going likethis.
You're gonna be really strictwith yourself and you're gonna
really put that discipline intoplace.
And then tomorrow comes and thestress is still there.
This is as far as you've plannedfor this change.
Just telling yourself thattomorrow you're actually going
(02:37):
to eat, that you hate feelingthis way, and that you must be
more strict and disciplined.
And the cycle just continues.
Here goes your alarm clockagain, here goes you snoozing it
again.
It is the mad dash rush to beout the door or at your desk.
All right, and it keeps on goingover and over and over, and then
(03:00):
by the weekend, you areexhausted, you don't have the
time, the capacity to doanything, and you are just
crashing out, trying to thinkhow are you gonna prepare for
the next week?
Do you have groceries?
Maybe you'll take get takeout,you just want to crash, right?
And it continues over and overand over again.
(03:24):
And why am I mentioning this?
Because I was that person at onetime, and this is the most
common pattern I see in mycoaching.
Just about every woman thatcomes into my one-on-one food
(03:45):
and hormone health coachingcontainer has some version of
this story where the day is justkind of whiplash, all right?
And today, what I want to do iswhat I want to break down why
this is happening and what youcan actually do about it because
(04:08):
I know it sucks, and you aretired, and you probably cannot
see a way out.
How are you going to get out ofthis cycle?
You barely have time foreverything that you have going
on, and I'll tell you what, Isee you, I feel you, it is
(04:31):
stressful, and at the same time,I want to give you some hope
that you can change this, you donot need so much time to get
this, these kinds of things donefor yourself, and you will feel
so freaking good in your body,you will feel so proud that you
(04:56):
are taking yourself, taking careof yourself, and it's going to
feel pretty effortless.
A lot of my clients are like, Idon't even know how I'm getting
results because I don't feellike I'm doing much, and that's
exactly what you want it to feellike because the point is to
(05:17):
reduce the stress, not to addmore stress to what you already
have going on in your life.
So I really want to break downthe science for you and why
stress literally changes yourdigestive system.
We are gonna be talking aboutthis triangle of a cycle between
(05:40):
stress eating and your digestivesystem and how it's keeping you
in this loop.
Stress, eating, digestive systemissues, stress eating, digestive
system issues that just keepgoing and going and going.
And maybe you're not realizingthat they are in this what's it
called, menage a toit of a shitsituation that is not helping
(06:08):
you feel like your best self,and maybe it has you feeling
stuck and not realizing that youreally can do something about it
when you have support.
So, a little bit about howstress changes and affects your
digestive system, right?
A lot of times, depending on thescientific source that you reach
(06:29):
out to, some say that yourdigestive system is like your
second brain, because it reallydoes have quite a lot of nerve
endings in there.
It is where a lot of theserotonin, your happiness
hormones get produced.
And on top of that, if you arealways under stress, your body
(06:54):
is consistently under some sortof fight, flight, fawn, freeze
mode.
And what happens is that a lotof the resources like your blood
flow that should go towards yourdigestive system and towards
your muscles to help, you know,run a titleship with your blood
(07:16):
sugar and things to getdigested, that gets redirected
away from your digestive system.
And this is why sometimes youeat and you're stressed, and it
feels like you have a rock inyour stomach or you feel like
things are not moving alongbecause your body does not have
endless amounts of resources,and it will redirect those
(07:38):
resources to your pupils and toyour blood flow and to your
breathing and store up thatenergy because it doesn't know
if you're going to, it's kind oflike reving up the engine, it's
kind of like stepping on the gasin your car consistently, and
your car is in park and it's notgoing anywhere, and it's just
(08:00):
making a lot of noise, and it'sburning right the oil and the
gas and the tires, andeverything is kind of like
crashing out, and you're notgoing anywhere because you're in
park.
It's very similar with yourdigestive system and with your
body when it's in fight orflight, where you may not be
(08:22):
moving, you're stressed outabout your day, you're stressed
out about work, you're stressedout about your kids, but
essentially most of the time,you're not actually in danger
and you're not using up thisenergy, you're not going
anywhere, and your body's stuckthere and it's using up all its
resources, and your digestivesystem kind of gets left behind.
(08:43):
And along with a lot of otherthings that are not essential
for survival, like your hair andyour nails and your beautiful
skin, ringing bells here, huh?
Ringing bells.
So a lot of these resources gettaken away from your digestive
system, and then you wonder whyyour digestive, why your
digestion is slower, why youhave you know stomach pain, why
(09:11):
you're bloated, why you can'treally use the bathroom, all
right?
And I've had clients who haveexperienced this, right?
I know I've had some of myclients who could only use the
bathroom before leaving to workbecause, or she waited to use
the bathroom before leaving forwork because she was so anxious,
(09:35):
so anxious that her body alwayswas like, No, we gotta go.
And she would be scared andsometimes she would make it to
work late because she was soanxious and nervous and stressed
that she would just wait aroundat home because she didn't want
to have an accident, like as shewas commuting, or she didn't
want to use the bathroom in thisway at her place of employment.
(09:59):
So it can really interfere withyour quality of life.
I've also had entrepreneurs who,in their busiest seasons, have
you know struggled with theirIBS symptoms, and they really
their focus was also on theirdigestive system once it started
to break down and not work wellbecause it's painful, because
(10:22):
it's uncomfortable, becauseyou're scared to eat, you don't
know what's happening, and thenit takes your focus and
attention away from what youactually want to be working on
during your workday, which isyour work, and there's just this
kind of back and forth with whatyou have to think on.
I've had multiple clients whosedigestive systems and digestive
(10:47):
issues has drastically improvedonce we started to address what
they're stressed about, toincrease their toolbox as to how
to stress feels in their body,what are proactive things that
they can do along the way, andhow to rebuild that trust within
(11:08):
themselves again, that they cantrust the food that they're
eating, that they can trust thattheir digestive system is gonna
work well, and and they're notgonna have accidents or feel
unsafe in their own body whilethey're working.
So this also leads to stresseating, right?
Like you're not eating mindfullythroughout the day, right?
(11:31):
You're skipping multiple meals,you're grabbing whatever you
find along the way, and then itleads to the stress eating piece
because the cortisol, which isyour stress hormone, literally
increases your cravings forsugar and fat.
All your body is looking for isfor fast energy to keep up with
(11:54):
you.
So a lot of times this is wherewe tend to blame ourselves,
like, oh, I'm always cravingsugar.
Oh, I always want like maybefried food, right?
And you really are kind of madat yourself for the cravings
that you're having, but it'sjust your body responding to the
(12:16):
situation, right?
Your brain needs quick energy tothink quick, your muscles need
quick energy to help you movefast.
So you're thinking this is awillpower problem, similar to
the episode from last week,right?
If you haven't listened to lastweek's episode on willpower, I
highly recommend that you do isreally a biochemistry problem or
(12:40):
a biochemistry response, aphysiological response to the
input that you're telling yourbody that is happening or what's
happening and what it needs toprepare for, right?
So sending your body,communicating with your
hormones, knowing how to do thateffectively, even if you are
under stress, even if you areunder a time crunch, is so
(13:03):
important.
So then what happens?
We go into stress eating, weransack all the snacks at work,
at home, your kit that your kidsbrought at the bodega, like
every drive-thru you find to tryand help yourself feel better
and to try and meet your body'sdemands of more energy because
(13:27):
it feels that you're freakingout, right?
And you haven't given itanything substantial throughout
the day, no hydration, no realmeals with actual nutrition that
your body can hang on to.
So this leads to this cycle ofkind of binge eating afterwards,
right?
Kind of like your stress eating,and then a lot of people want to
(13:51):
make up for eating so much offoods that you maybe did not
want to eat the next day.
And you're like, all right, I'mjust not gonna eat as much.
I'm just gonna be eat superclean or I'm going to fast or
all these other things, whichactually makes it worse for your
body, it makes it even morestressful to restrict so much
(14:14):
when you're actually not evenmeeting its needs.
And this leads to increasedcortisol, which then increases
your cravings, which then youknow what I mean?
You see the cycle that we'regoing on here.
You see the cycle that we'regoing on here.
So when you're already stressedout and you're restricting food,
(14:35):
you have zero buffers for anynext real stressful situation.
You're consistently running onempty and just putting little
drops of gas in the car that'snot getting it very far.
This break go, break gosituation or reving up the gas
while you're still in park,okay?
(14:57):
And you know, some of my clientswould do this, they would fast
all day at work because theywould be scared of what would
happen with your their digestivesystem.
And then at nighttime they wouldbe so hungry that they would
binge, they would eat and eatand eat, then they would have
trouble sleeping, which poorsleep also leads to a stress
(15:20):
response and to blood sugarissues and all these things, and
then they would feel so bloatedand so icky in their body
because now their body isoverloaded with food and
overloaded with things that itneeds to process, and it doesn't
really find space to do, likefor it to do, and for you to
(15:40):
rest well, you kind of have tohave had to digest your food a
little bit, so your wholecircadian rhythm now is thrown
off.
Uh, and there are ones who wouldtry to reset by going and doing
a juice cleanse or having reallylow calorie days only to feel
like they didn't have anyenergy, like they were dragging
(16:02):
and all that because they'relike, Oh, I had all this cake
and all these cookies and allthis the day before, and now I
need to make up for it.
Okay, breaking these patternsrequires more eating, like
eating more consistently and notless.
So you're not going to fix theproblem by having all this food
(16:25):
and feeling like out of control,and then the next day kind of
punishing yourself and eatingless because you're trying to
make up for all the food thatyou had the day before, right?
More mindful, consistent eatingwill actually help you feel
better.
And what happens, anyways, whenyou're restricting so much, what
(16:47):
happens with your digestivesystem?
Your restriction can actuallyreally slow down your metabolism
and digestion.
And a lot of people like toblame it on age.
Oh, I'm getting older, mymetabolism has slowed down.
No, that is not it.
You have caused your metabolismto shift.
Okay.
(17:08):
Yes, maybe age has something todo with it, but it's not as much
as you think.
You really can have a lot morecontrol over this than you
think.
And a lot of times we want toblame or excuse metabolism and
digestion issues on age, on youknow, you inherited this from
(17:31):
your family because all theother women in your family have
similar issues.
Yes, because they're probablyrunning their lives in a similar
manner.
All right, not eating regularlyand having mindful meals can
cause irregularities in howyou're pooping.
Hello?
Like you're probably constipatedAF.
(17:53):
And I can guarantee you, Ialways say, if there is an angry
person, if there is a person whojust cannot stand themselves and
anybody else, I bet you they'reconstipated, girl.
Because constipation, it is thebiggest mood suck I have ever
seen.
All right, like I do not feel mybest when I am constipated.
(18:15):
Or on the other hand, this youknow, back and forth and all
that, then you have diarrhea.
Like you want to have kind ofloggish looking things.
If you've never looked at theBristol chart of poop, you
should check that out, okay?
So the stress of restrictioncompounds the stress you're
already dealing with, right?
(18:36):
You're just causing stress onyour body from multiple angles
in an effort to try and supportyourself.
But when we don't know thesethings, is like this you don't
know what you don't know.
And this is what you might behearing in society, this is what
your friends are doing.
You hear this whole concept ofcalories in, calories out.
(18:59):
You assume that because you feelbloated and your digestive
system is a mess, then thatmeans that you need a detox and
a juice cleanse and a laxativeand all these other things.
And those are not the long-termsolution.
You might feel great for a dayor two, and then is back to this
(19:20):
like cycle of misery because youhave not figured out how to
adjust your lifestyle so thatyou don't need the juice
cleanses and the laxatives andall that.
Your body knows how to detoxitself, you just need to give it
the space to do so, all right?
So let's talk about threeimmediate stress management
(19:44):
techniques that do not evolvefood.
And trust me, I love having foodas part of my toolbox for stress
management, but we also needother things in our toolbox so
that we can start to manage ourstress.
The first thing that I love todo is to start to see how stress
(20:05):
shows up for me becausesometimes I wouldn't even know
that I was feeling reallystressed out.
So if I am picking at myfingernails, if my fists are
clenched, if I am starting tosweat, my shoulders are nearly
touching my chin and my ears,that was a big one for me.
I would hold a lot of tension inmy shoulders, right?
(20:27):
Ringing a bell here.
And what else?
I would start to get stomachpain.
Um, so when those things wouldstart to happen for me, I knew
that my body was starting tofeel stressed.
So that's the first thing Iwould recommend.
Like, see what the signs are inyour body that is highlighting
to you that you feel stressedout.
(20:48):
So here are a few things thatyou can do.
You can take deep breaths.
That is the number one thing.
And I know you're probablyrolling your eyes right now
because you think of meditationand you think of like deep
breathing and belly breathingand all this, and it is true, it
works.
What it is nearly impossibleunless you have trained yourself
(21:10):
to take really, reallyexaggerated deep breaths all the
way down to the pit of yourstomach where it massages your
vagus nerve that really kind ofactivates your parasympathetic
nervous system, literallysignaling to your body that
you're safe.
It is nearly impossible tobreathe that deep when you when
(21:33):
you're not in a safe spacebecause you usually have shallow
breathing right in your chest.
You usually, this was my thing,I would hold my breath, I would
hold my breath.
And I thought it was cute thatthe Apple Watch would be like,
Hey, you need a mindful moment,you're not breathing.
And I had no idea that that wasone of my stress responses, and
(21:57):
I should not be holding mybreath.
Okay.
So taking a few deep breaths ina stressful moment, and which is
great because you could do thisanywhere.
You can be in a meeting, you canbe commuting, you can be in
front of your kids, and you cango ahead and take a deep breath.
You can take a deep breathbefore your meals, you can take
(22:18):
deep breaths in stressfulmoments when you feel cravings
coming on, and it can reallyhelp relax your body.
I intentionally bring myshoulders down, I unclench my
fists, I give myself like alittle fidget toy, and I take a
few deep breaths.
(22:38):
Like I just used it this earlierthis week where I was so pissed,
like so pissed.
A story for another day, and Ijust sat there and took really
deep breaths to remind my bodythat I was in fact so pissed off
and I was safe and everythingwas okay.
Right?
One of my clients used thisright before eating at work, she
(23:02):
would not eat at work becauseshe was so scared of having
emergency bathroom trips.
Okay, and she's in a type of jobwhere she can't just leave and
go to the bathroom, which iseven more stressful in itself,
right?
My teachers out here, you knowwhat I'm talking about.
If you're in a position whereyou can't just freely and
(23:25):
autonomously go use the bathroomwhenever you want, plus you're
scared of blowing up the joint,and everybody else, like your
co-workers figuring out what'shappening, then it can be pretty
embarrassing.
So we started off really slowly,introducing food during her
workday, and also having thesemindful moments to remind her
(23:47):
body that she was safe.
Another thing that you can dothat really helps stress is
moving your body if you're ableto, moving the stress around,
completing those stress cycles,right?
Letting air out, calming downyour breathing.
And it doesn't mean that youneed to be out here doing a
whole workout.
(24:07):
It can literally be taking thestairs at your place of work.
It can mean doing some squats inthe bathroom, it can mean going
for a little five-minute walk,or putting your arms up, putting
your arms out and stretchingyour body in your office, in
your home, wherever you are.
You have, I can guarantee you,there is probably a place where
(24:31):
you can safely and confidentlymove your body.
A lot of times for me, that'sthe bathroom.
Okay, whether it's in a stall ora single person bathroom.
I love to stretch, I love to dowall push-ups in there, I love
to do squats, and that littlemovement is so helpful for our
body.
(24:51):
Okay.
These little breaks are soinsanely helpful.
Maybe you go pick up your lunchinstead of having it delivered
to you, okay?
And the last thing I'll say ishaving a bookend practice in the
beginning of your day and at theend of your day.
A lot of times we want to berushing, right?
(25:12):
Like the rush, rush, rush.
And trust me, that is somethingI am consistently working on.
So I like to have a few momentsof just quiet, and that may mean
like it's quiet while I'mbrushing my teeth in the
morning, or I'm reading a funbook on my commute since I take
the train most of the days, orI'm listening to something
(25:33):
that's pleasurable, right?
Indulge one of your senses in away where it when you can,
whether that's your eyes,whether that's a scent, whether
that's listening to something,journaling, meditation, sitting
with your tea or your coffee,sitting with whatever you're
eating, and actually noticingthe flavors, not just shoving
(25:53):
food in your mouth, okay?
And this is in the morning andin the evening after work,
right?
You want to kind of have thatwind down time that creates
separation between yourstressors in your personal life
and your actual self.
I had a client who had whofinally stopped working up till
(26:17):
midnight and actually startedimplementing an evening routine
that really served her andallowed her to just relax, okay,
at the end of the day, becausethat's something that we do as
well at the end of the day.
We just like stop work or workright up to bedtime, we binge
(26:38):
some TV or we like scroll,scroll, scroll on social media.
That's trust me, that's one ofmy not best coping habits.
And we actually do not give ourbrain or our body an intentional
break of what's happening.
I've recently taken upcrocheting again after 10 years.
My big bag of full of yarn hascome out the closet, and I
(27:03):
crochet for a little bit, evenif the TV's on, even if there's
other things around me, but itgives me like this monotonous
activity to do with my hands,and I pick choose colors that I
enjoy, and I create stuff withit, and that is very helpful,
and it slows down your breathingand so on and so forth.
(27:24):
Not so activating, right?
Unless you're frustrated becauseyou're trying to learn how to do
it, and that's a whole differentstory.
Just give yourself theopportunity to learn.
So these techniques, you know,um might help in the moment and
they are very useful, but at theend of the day, they don't
address the root cause.
(27:45):
If your job is so chronicallystressful, if you have
unprocessed trauma, if yournervous system has been
dysregulated for years and yearsand years, if you do not know
how to feed yourself, if you donot know about food, if you
really think that you cannotfind time to eat nutritious
(28:05):
meals and to hydrate yourself,these are all band-aids.
These are all band-aids.
They're helpful band-aids, andthey're band-aids that should
definitely be part of yourtoolbox, but band-aids
nonetheless, and they willeventually fall off unless you
pair them with other things thatare going to be helping you
(28:28):
manage your stress andcommunicating with your
hormones, like feeding yourbody.
All right.
So, what are some strategies?
What can we start doing to startlike kind of de-stressing your
day and getting you out a littlebit of this no-eating binging
cycle, beating yourself up?
(28:50):
The one thing that I like tostart a lot of my clients on is
prepping their digestive systemfor the day.
So having something warm todrink, and it can be a variety
of things.
Some of my clients have broth,like bone broth, others have
warm water with lemon, othershave ginger tea.
These are all really proactivethings to start healing your gut
(29:12):
and prepping your digestivesystem for the day.
Another thing is having a reallyhigh protein breakfast.
It is non-negotiable.
And by that, I don't mean you'regonna make a hungry man's
breakfast and you're gonna havelike sausage and eggs and
potatoes and bacon and pancakesand all that.
No, it can be so freakingsimple.
(29:32):
I do not have time for asit-down breakfast in the very
beginning of the morning, right?
And I often get my clients usedto having two breakfasts, but
there is usually something soquick that is high protein that
you can offer your body in themorning before you rush out for
(29:53):
the day that will that willsupport you so drastically with
stabilizing your.
Sugar, your blood sugar, withyou know, tailoring off that
cortisol spike in the morningbecause yes, it happens, and
really reducing cravings in theafternoon and those 3 p.m.
(30:14):
crashes crashes and reallysignifying or signaling to your
body that you are safe, okay?
And I know a lot of you might belike, Oh, but I'm just not
hungry in the morning, I don'thave time.
Not being hungry in the morningsfor a long time is actually a
sign of dysregulated cortisol,dysregulated hormones, right?
(30:36):
And it's something that you cantrain your body back to do
because then it leads you intothis trajectory of you're not
eating or drinking anything till2 p.m.
Okay.
And again, it's not this idea ofhaving a ginormous breakfast.
It does not have to be that.
And you don't have time.
Trust me, we're gonna find sometime.
(30:58):
I can guarantee you.
And literally, you probablydon't even have to slow down
your day that much to havesomething.
I can promise you it can takeless than five minutes.
Okay, holla at your girl.
All right.
Another thing I love to do withmy clients is build a stash,
whether it's in your bag or it'sat work, in your home.
(31:23):
I don't really like leavingthings in the car because it
does not have no sort oftemperature control, so it can
really ruin things in there.
But building a nice little stashsomewhere that you can access
and you don't have tonecessarily run out and buy or
anything like that.
This is really proactivethinking and planning that we
(31:45):
work on together.
Why is this important?
Because it prevents this, I'm sohungry, I'll eat anything
situation, and then having threebags of chips and a donut.
All right, or like four cups ofcoffee.
By the way, coffee is notbreakfast.
By the way, coffee is not theone telling you that you're not
hungry.
So please, please, please,please, let's talk about that.
(32:07):
Uh, and the last thing is thatmy clients and I, we're not
counting calories, we're noteven counting macros when you're
already stressed out.
Like, yes, these these kinds oftools have a time and a place,
but you do not need morecounting, tracking, and to-dos
to this point at this point inyour life.
(32:28):
And there are very easystrategies that we go over where
you can actually tell andanalyze and make amazing
decisions without having totrack your life away.
All right.
We work on visually seeingwhat's on your plate, kind of
start to learn what yourfullness levels require, what
(32:50):
your goals are, and then startaligning things with that
because the simpler you makethis process, the more you're
gonna be able to stick with it.
And it feels like my clientssay, Oh, it feels so effortless.
Yes, great, because y'all arebusy.
You don't need more things todo, you don't need more things
(33:11):
to track, you don't need more ofyour favorite foods being taken
away, and you don't need to beso insanely dysregulated because
you're not feeding yourself,okay?
And then blaming it on otherthings.
So make sure that you'rethinking about these ones.
A couple of my clients havefound this so sustainable, and
(33:34):
detailed tracking was not whatwe were doing, all right.
And then you know what?
Have some of your safe meals.
I always like to see which threeto five meals are your go-to's
that you know your body loves,that you know is not gonna make
you feel sick, and just havingthose go-to's and giving
(33:55):
yourself permission for them notto look beautiful and have them
on rotation for these periodswhere you're just so stressed
out and you do not have themental capacity because it takes
mental capacity and energy tothink through meals and to make
things look beautiful and toplan something new.
This is not the time, boo.
It's not the time to make aplate that you can find in a
(34:18):
magazine cover.
All right.
So we plan for all of thesethings.
Now, what is the deeper truthhere?
Like, what is it that we reallyneed to keep in mind?
These strategies help, but theydon't fix toxicity in your
environment and in your life.
So that is something to lookfor, but it's really hard to
(34:42):
think through that when you areso dysregulated from not being
able to think well, from havingbrain fog, from having fatigue,
no energy bloating is reallyhard to think through how are
you going to improve other areasof your life.
All right.
So we really work on regulatingyour nervous system and your
(35:06):
digestive system, right?
Mostly through food, right?
We do not realize how muchfeeding ourselves well
contributes to feeling grounded,to lowering our anxiety, to
helping us feel less depressedfor having us feel well in your
body.
(35:26):
You, I can guarantee you, youremember that moment when you
take a really good poo andyou're like, Ugh, I feel like
I'm on top of the world.
I've heard kids say this.
I worked at a camp once, andthere was this little girl who
was the cutest, and she kepttelling me how her stomach hurt
so bad.
And I asked her, I'm like, Areyou sure you don't need to use
(35:48):
the bathroom?
She's like, No.
And I gave her some water and Iwas like, All right, well, let's
try.
And we moved around and thingslike that.
Girl, she went to the bathroomand she came out of the bathroom
and she's like, I feel like abrand new person.
And let that be a sign, like,take a good shit and you'll feel
like a million bucks.
Okay.
(36:08):
So working with food, knowinghow to feed yourself, working
through the stress of your life,finding these moments when you
actually really can nourishyourself, when you're detecting
that there's stress in yourbody, can really start to
address this menage to stress,food, and digestive system
(36:29):
issues that you have going onhere.
That mix of not eating at all,binge eating, like going, doing,
doing the detoxes and thelaxatives and all these other
things paired with unmanagedstress can lead to so many
digestive issues.
(36:51):
It starts to eat away at yourdigestive system and it starts
to interrupt it, which can thenlead to autoimmune conditions,
right?
When your gut wall starts tobreak down.
We don't want that.
There are proactive things thatyou can do.
And if you are already there,I'm giving you a big hug and I
(37:15):
am letting you know that you canwork on it to improve it and
feel better.
And I have had clients withautoimmune conditions, with
severe digestive issues, whofeel so insanely better and
rarely feel their digestiveissues at all the way that you
(37:36):
used to in the past, unless it'slike something obvious that's
happening, and then that's adifferent story.
And the best part is that youstart to build that trust with
yourself again.
You start to understand yourspecific triggers and you why
identifying your emotionaleating patterns and what
(37:57):
actually you need to do to meetyourself where you are, your
healing and personalized guthealth protocols for yourself
and building your capacity tohandle stress differently.
Like all of these things isstuff that I have worked with my
clients on that has drasticallychanged their life and their
(38:19):
quality of life, and severelyreducing doctor's visits and
more time between doctors'visits and all that, because
that is very triggering andtraumatizing on its own.
All right.
So, in one-on-one food andhormone health coaching, this is
exactly what we work on.
(38:40):
This cycle is very individualand it can feel very complex,
and it can feel like there is noway out.
(39:04):
For you, not this pre-made mealplan or strategy or whatever.
I really despise those becauseI'm like, well, these things
don't fit for me, and I want tofind a way for these things to
fit for me in a way that doesnot feel stressful, because that
is the point.
(39:25):
And this is exactly what we workon in one-on-one food and
hormone health coachingtogether.
So if you're ready to kind ofbreak up this situation between
food and between stress anddigestive issues that you might
have going on, I invite you tobook a free consultation call
(39:48):
with the link in the show notes,or you can go ahead and send me
a DM on Instagram or an email,however, you want to get in
contact with me, because thishas a solution.
This has a solution.
We don't need to be running thismorning cycle on repeat, this
day cycle on repeat where youfeel like there's no way out and
(40:11):
you're exhausted.
I am doing the thinking for you.
This is why we work together totake some of the load off of you
of trying to figure all this outon your own and not even knowing
if it's working or not, andgetting so exhausted that you
continuously go back to your oldhabits.
(40:31):
Let's break that now withsupport.
You will thank yourself over andover and over again for betting
on yourself, for believingyourself, for investing
yourself, for knowing that youare worthy and deserving of
having support in areas whereyou're sick and tired of trying
(40:52):
to figure it out, and you damnwell understand how important
and life changing this can befor you.
Okay.
So I cannot wait to talk to you.
I cannot wait to see you onZoom.
And I hope that these tips werehelpful for you.
Okay.
I'll see y'all next week.
Bye.
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