May 25, 2025 • 36 mins
Sarah Kearns is back - and glowing from the inside out.
The program Sarah runs is called " Project Glow" - and it's so much more than a health kick. It’s a full-circle transformation built on self-respect, tiny habits, and a brutally honest look at what’s not working. Sarah opens up about her own journey through motherhood, grief, hormone shifts, and the slow, sustainable changes that helped her find herself again.
We chat about:
• The moment that changed everything (a waterfall in Cairns)
• Why body acceptance and change can co-exist
• Building new habits that actually stick
• What women need to know about their cycle and strength
• How Project Glow became a toolkit for real life
I'd love to know what you think about this one! Please leave a comment below!
Huge thanks to our Patreon Subscribers! ❤️
There's a whole other chat with Sarah in the Members Page...
Let’s connect! ⬇️
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:03):
Podcast with Rabbit Hey, I'm Rabbit.
I record this podcast inside a cute little retro caravan from
1967 that I've tore around all over the place.
Fan podcast with Rabbit. My guest for this one is third
time appearance, third Sarah Kerns.
My second. No, because when I look back to
I found one called Sarah Kerns too.
(00:25):
And have a look at this boy. I had a beard.
Oh, I do remember that you were a little bit dishevelled.
Actually. Well, that's not what I was
saying. Sorry, I thought you were gonna
say us going through like my little bit of the like a loose
moment. What?
Go on, tell me more about how itlooks to you.
(00:47):
Oh, that's right. You had really let yourself go
last time I saw you. Yeah, it's so funny because that
was actually my exact thought when I saw that footage this
morning. I'm not sure why I went back
looking through to try and find that, but I, yeah, I found one
and it was a file and it's called Sarah Cones 2.
And I went, oh, so you have beenin twice.
(01:08):
And then I looked at it and I saw myself and then went, oh,
good God. And yeah, I think I was eating
my emotions through that stage. OK, Yeah.
With a beard. Well, with the beard, I mean,
the beard was part of it. Was there food and the beard?
That's how you can tell. I mean, you tell me not.
That I saw I would have noticed.You saw how much I was letting
(01:30):
myself go, as you said. Definitely not my.
Word. It's going well.
That's what I little dishevelled.
It's what, a little dishevelled.Thing that we love.
Hilarious. I don't think I've ever been
described as dishevelled. Before.
That's because you have no hair.Hair is a dishevelled thing.
I think it is, yeah. Well, hang on, you just said it
about me, and I didn't have hairthen either.
(01:50):
Beard. Hair.
The beard. OK.
Hair. Yeah.
Dishevelled. It's very.
Yeah. I don't know.
Cut that out. No.
I refuse. She's awful.
Get her off. It will not be 1/4 time.
Third last. So yeah, first time was meeting
out here at your place and it's kind of 4 * 3 times the between
(02:13):
you and hubby Brad. Oh yeah, 'cause he jumped in for
one as well. He did.
Our mate did that was great fun.I don't want to go sandwich was
my favorite of the. Time.
OK, well, one of us called, you just shoveled, the other one
didn't. So I'll let you decide.
That's all I'm saying. He's a good guy, we like him.
Yeah, he goes. All right, great.
Yeah. Last time there were just catch
(02:33):
UPS, chit chats. The last one with you was down
the entrance actually. Oh, I remember that.
Yeah, that wasn't what I just talking shit, I think.
Absolutely, 100%. You said something in that one
as well. Actually that like sort of stuck
with me afterwards. Oh yeah, it was you.
Say that a lot. What's that?
I must be pretty wise. You always say something you
said stuck with me. I'm like.
Oh, but not in a good way. Oh.
(02:54):
Oops, shit. Like shit a way you.
Know that you said I look, did you say what like that that.
Was a way to be if you just answer for.
I took it as a compliment. Awkward.
Oh I love our catches. This wouldn't find out.
Oh, that's funny. No, last time you said something
(03:15):
about wow, that was random or something afterwards.
And then it was just, I think I was a bit more prepared for the
first one. And even then I didn't have the
second one. I just turned up to him and we
had a laugh last time. We'll wing it.
And yeah, what happened? So the reason I've got Sarah in
here today is because, as I've mentioned, like over 80% of my
(03:37):
audience are women between 30 and 55.
And there's something that you are doing right now.
And that's just, what would theybe in your wheelhouse?
Yeah. Yeah.
Yeah, you're in their wheelhouse.
Yeah, well, I'm 35 S, right? Smacked it in that but only 35.
Oh, thanks, yeah. Listen, I've got some ground to
make up here. He likes just shovelled.
(04:00):
Hey, let's see how many times I can knock her down a few.
Let's. Start using that word though
it's. A great.
Word. Yeah.
I mean, I wouldn't know. I've never been called it
before. But when you say, it's a great
word when it's said to you. No, no, not no.
Sorry. Look, I thought we were past
this. I thought we'd moved on.
No, as as mentioned in the a listen, there's a Patreon
(04:22):
episode up as well from members where we we've already had a
massive chat about all sorts of stuff including the ADHD meds
and I'm able to now put pins in things and come back to them.
And you even remembered that that was in the other episode,
and you needed to reference it then.
Like, yeah, Gold Star. So I will bring up dishevelled
(04:42):
in about 20 minutes. I'm just can't wait.
Looking forward to it. So Project Glow, this is Round 2
right? Yeah, this is Round 2.
Alright, for those who don't know anything about it, what is
it? Yeah, that it's and honestly,
like I'm a content creator as like my job and I'm finding it
really hard to create content even to explain what it is
(05:05):
because I feel like the best wayto describe it is that I've had
a lot of pregnancies. It's resulted in four children,
one of which was stillborn. And I have three boys and those
boys are now 11/9 and 6:00. So I, I've really created this
as like a, what did I need when I came out of that period of
(05:25):
that sort of 12 years of just constantly being pregnant,
breastfeeding, birthing pregnant, not pregnant, losing
babies, Like all this crazy thing that my body and my
hormones and my mental health just went up and down, up and
down so much. And I'm lucky to have a
supportive husband who's really emotionally intelligent and
right there with me as a, you know, a real true partner, which
(05:46):
a lot of women don't have. But I still feel like I came out
the other side, like really copying the raw end of the deal,
you know, like he sort of just was there for the ride.
But it was me that personally. And my body went through all of
these change. And then I sort of got to a
stage where I had a little bit more time, like my youngest was
in preschool or going into a bigschool.
And I was like, Oh, I can actually start carving out
(06:07):
moments now where I'm not just this sole care of these children
and I'm I'm me again. And I kind of went like, oh, who
is that? You know, I was looking at
photos of myself with my kids and not even recognizing myself
anymore and going the person that I see that I am in my head
is not that doesn't look like that.
And yes, it's a weight thing. I have lost a significant amount
(06:29):
of weight during my process. But it wasn't about a weight
thing. It was about looking at the
person I was before my body wentthrough all these changes, and
that was the person that my inner mind sees so that when I
look at photos of myself or evenlooked in the mirror, I was
like, that's not me. That's this new person that I
don't really relate to and I don't understand.
Oh, man, it's so funny the things you're saying right now.
(06:52):
And this program is for women. It's designed, designed for
women. But I can tell you right now
that this has been me for the last seven years.
So when I went on my anxiety meds, I put on weight like 15
kilos and through that entire time, and it's coming off now,
now that I'm off the anxiety meds, I didn't, I don't know
(07:13):
what it was it was causing that,whether the anxiety meds were
making me not care so much about, you know, I couldn't get
as motivated to go to the gym and all those sort of things.
And I was eating my feelings, which sometimes led me to be
quite dishevelled. And if you're only listening to
this, you missed the moment there where I turned straight to
(07:34):
the camera. And Sarah made a like a stabbing
in the heart. Ocean, yeah, it was that, but I
have through that entire time, same thing I look at those
photos of of me through that time and it it doesn't feel like
me. No, I the me for all of those
years before that, that's me. Yeah.
(07:55):
And so I I get what you're saying.
Yeah, I think a lot of people do.
And I think that it's always become bit of a controversial
take for me today, but I think that it's almost become, we've
come full circle from like having that real like heroin
shake look that I grew up with in, you know, the 90s and the
2000s where it was like, so you had to be so skinny.
Like, I remember as a teenager being like, if my hip bones
(08:16):
don't protrude, then I'm fat. And it was just such this
unhealthy life that we were being shoved on the Woman's Day.
And all the magazines as kids have just been like, their
weight constantly. And, you know, like, Bridget
Jones was supposed to be this big overweight woman and she was
literally not big at all, you know?
So we went from there. And then we went into this like,
(08:37):
strong is beautiful. And we want to like, empower
women, which is great. But we've almost gone to the
other side now where it's like you're almost not allowed to say
that you are unhappy with your body anymore.
It's this real. Like just accept your body for
who you are, who it is right now, which 1000% is what I
preach. But it's also OK to want to make
changes. It's also OK to go, well, I want
my body. I respect my body and I love my
(08:58):
body for what it is. It's not going to change
overnight. I am what I am and I had to
learn that first. And that was, I think what got
me out of this yo-yo, dieting and constant all in and then all
out and then all in and then allout is I just have to go.
You know what? I am who I am and it's not going
to change today. I was talking to my mum and dad
on the phone on the way out hereand I was trying to explain to
(09:19):
my mom about what you're doing with your course and project
life and I said I can see it in the posts and things that you
write. You always have to put the thing
there about if you're happy withyou and it doesn't matter what
size and shape, and that's what it's a dangerous space to wade
into. Yeah.
And I'm just coming up from my experience.
So I made the decision to go. I'm going to deal with my mind,
(09:43):
my mind 1st and go. I am not going to let myself
miss out on opportunities with my kids, with making moments,
with being in the photos, with swimming with my kids in the
water, which honestly, like I wish that nobody else relates
to. But I can tell you now that so
many women listening would be like, I didn't get in the pool
with my kids that day because I don't like the way that I look
in a swimsuit. And like, that was me 100%.
(10:06):
And I would see my husband in the pool with the kids.
And it changed one day we went to Cairns and we're at a
waterfall and the kids were like, mum come in the waterfall
And I was like, Oh my God, thereare people everywhere to, to
logistically for me to get in this waterfall, I need to
undress over here and I need to walk all that way to the
waterfall. I can't have a towel around me
and drop it at the last minute and get in the pool.
(10:26):
Like, I'm going to have to just walk this whole walk with the
kids in my cozies and just accept it.
And it really was a moment for me where I was like, I am
swimming in a waterfall in Cairns with my kids for the
first time. Am I gonna let the way that I
look stop me from enjoying this moment?
Or am I just gonna be really, really brave and just do it?
And I wish that that wasn't the case.
I wish you didn't have to be brave to just walk into a
(10:48):
waterfall. But that's my, it was my
reality. And I know a lot of people will
relate to that. So I did, and it was the most
terrifying moment of my life. But when I did it and I looked
back on it and there's a photo my husband took because he knew
what my struggle was without me having to say it.
And he took a photo of me and one of my kids in the water
under this waterfall. And I was like, this is the day
(11:10):
that I no longer let what I looklike or how big my body is or
how small my body is stopped me from doing living life.
This is the moment. And from there, once I started
really working on that, everything else fell into line.
So. Did you so so when you say it
was that to you're like, that's it.
I'm going to drop this weight orit's a I'm just going to do.
(11:32):
It was what? I want to do.
Respecting myself I'm going to actually start putting myself
1st and for me that looked like okay I'm going to stop putting
you down and like trying to change who I am and improve who
I am because I want my body to be stronger.
I want it to be able to run further.
I want to keep up with my kids. I want to be healthy.
I want to live forever like I want to do all of these things,
(11:54):
but I'm going to do it from a place of love and respect as
opposed to hate because I have tried to hate my body and shame
my body into change for such a long time.
And where has that got me? Absolutely nowhere.
I'm missing out of memories. I'm not improving.
I'm yo yoing, I'm losing weight.I'm stacking it back on.
I'm I'm cutting all these calories all week and then I'm
binging on the weekend or I'm sotired I can't function because
(12:17):
I'm smashing myself at the gym and then not eating.
And so I'm getting sick and I'm and then that's putting me back
three weeks because I'm sick and, and I really just went, you
know what, how about I just start loving myself and
respecting myself for who I am and then let's see where I go
from there. There's.
Going to be a big shift that happens in your head.
Right, it's got to be in mind 1st and that's where the Project
(12:38):
Glow came from because I really identified people send me all
the time. Oh my God, you've lost weight.
Oh my God, you're glowing. Oh my God, which is where
Project Glow came from. And I was like, that actually
happened before the weight. So from there I then went,
right, dealing with my mind for a long time.
And then I went, what's going tohelp continue my mind for me,
what exercise do I want to do that's good for me?
(12:59):
That I'm very like a logical person And I'm like, I know
weightlifting is good for me as a person.
It's good for my bones. It's my muscles.
As I'm getting older, starting to look at like perimenopause,
menopause, building muscle mass is a really good thing for women
to do. So I'm like, right, that's what
I'm going to do. That's what I enjoy.
I don't want to do boot camp style stuff anymore because I
don't like it. I don't want to do a burpee
(13:20):
anymore. It's I hate it.
It's not fun. And I'm only doing it because
I'm punishing myself because I ate pizza last night.
Now I must smash myself. Exactly.
I'm gonna do what moves that feels good for me.
And then once I've got into it, you know, we talk a lot in the
project about building a habit and how to build that habit
because it's a little bit of tough love.
Like if you want to be the person that goes to the gym all
(13:41):
the time, then be the person that goes to the gym all the
time. And eventually you will be that
person because it becomes a habit.
But habits are really hard to build.
So we talk about how to build habits in the program a lot.
But have you looked at Atomic Habits?
No, I had a recommendation to read it though.
It's so good. I actually, there's a guest I've
had on the podcast a couple of times, Doctor Anastasia Hironus,
(14:03):
and she's a psychologist who deals a lot in dopamine.
She's got this book, The Dopamine Brain.
Yeah. And just the other day she
posted a thing and it was showing that she's like, in the
top 10 bestsellers, like up on the shelf in a thing, her book.
And she's like, so stoked and everything.
And I saw the book next to it and went, Oh, my God, When she
first came on the podcast, we were talking about the Atomic
(14:24):
Habits book. Yeah.
And she was saying how amazing it is.
And then she's right next to it.Wow.
She was a real. It is keep telling me about it
talks. About, yeah, the psychology
behind habits. Like you say about that thing of
just doing the thing and then you become the thing.
Yeah. But then there's also this thing
of habit stacking. Yeah, we talk a lot about habit
stacking. Yeah, because it's, that's how I
(14:44):
did it. And I didn't do it because I
knew it was a thing. I just did it because it made
sense to me. So for those who don't know what
habit stacking is. Yeah.
So you basically do something that you've already done that is
a habit to you, whether it's brushing your teeth, making your
kids lunch boxes, dropping your kids at school, and you stack it
with a habit that you want to do.
So for me, it was I go to the gym immediately after dropping
my kids at school. I'm ready for the gym when I
(15:06):
leave, and I just go straight there.
And it literally was wasn't a thought.
Am I going to the gym today? When am I gonna go?
Oh, you know, I'll go later. No, no, no.
It's because I realized really early on that the days that I
went, I'll get the groceries first, I'll drop them home and
then I'll go to the gym. I never went.
It wasn't because it wasn't whatI did.
So it became that was what I did.
And then it became a right. Every day I met my kids lunch
(15:26):
boxes. So at the same time, I'm going
to Chuck things in for lunch later, whether that's like, you
know, Chuck my rice on in the therma mix or put boiled eggs,
like boil my eggs for snacks later or whatever, or chop my
veggies up and have them ready to go.
I did it at the same time because I knew every day I would
make the kids lunch boxes. That's a habit that it was
already stuck in my head. So if you you know, if you want
(15:48):
to take a vitamin, you do when you brush your teeth, it's
that's stacking it on top of that when.
You do this yourself with other things that you have to do
anyway. It's that thing I think of.
I've got into this new thing lately where when I'm brushing
my teeth, that's when I pick up my clothes off the floor and go
and take them to the the laundry.
I put them in the laundry basket.
I put my shoes in the thing. I'm just brushing my teeth.
I'm doing that all that one handed.
(16:09):
Yeah, I've sort of stacked that.I'm always brushing my teeth.
Yeah, at that time each morning and now that's when I go and
take that they're not 2 separatethings.
Yes, they they're joined together.
Yeah, And it's really simple. And when people sort of read it,
they go, oh, OK, And then they start doing it and they're like,
Oh my gosh, like it's been six weeks.
I'm still doing that thing. So it's really, really powerful.
(16:31):
I'll give you another example ofit.
I go on the treadmill every morning and I watch a a podcast
or a YouTube clip or something like that and ones that I'm like
really into. There's one I'm watching at the
moment on YouTube about AI agents and how to code them and
stuff. It's really dirty stuff, but I
love it. It's a four hour long video.
I'm doing it in half hour chunksand that's my, I look forward,
(16:52):
yeah, to getting on the treadmill because I get to watch
that. Yes, yeah.
So we say that as well. So that's like a a reward thing.
So put pair something that you have to do with something that
you want to do. Yeah.
And don't give yourself that want to do unless you do and the
have to do. Yeah, I don't want to do my
laundry, but I do want to hear the new podcast that's saying
that I do it together. It's so funny because you are
(17:15):
one of the examples I put down after reading Atomic Habits was.
Oh, yeah. OK.
So when I would go to the gym and what was it that I was
doing? Was it replying to emails?
Yeah, reading all the emails, replying to emails.
But I love getting in that massage chair for 12 minutes at
the end of the work and they hadthese massage chairs at the gym.
That was my time when I do my emails.
Yeah. So I got to enjoy though and
(17:35):
that and. But you put them together.
Yeah. You know, you do that for six
weeks and it's a massive thing. And then from there, once I
started exercising again, then like, my logic brain was like,
cool, you're weightlifting. You're doing all this, that's
good. We need more protein.
What are you eating? Like you're not eating
breakfast, you're picking at something for lunch, which is
purely probably just carbs or nothing substantial.
(17:55):
And then you're generally eatingpretty good dinners.
Because I'm very, very focused on my kids.
Go figure out. Not myself, very, very focused
on my kids. So I'm going cool, we need to
address the other things. So what I'm going to do for my
very first step is I'm just going to add protein to
breakfast. That's all I'm going to do.
I'm not cutting anything. I'm still buying my chocolate at
the supermarket. I'm not cutting out my glass of
wine on the weekends. I'm just adding protein to
(18:16):
breakfast. And then once you do that for a
little while, you then realize you're not hitting those 3:00 PM
slumps anymore. You're not reaching for the
chocolate at 3:00 PM because you're struggling to get through
the day. You're recovering better, your
body feels better, your muscles feel better, and you're like,
cool, this is really working. What am I doing for lunch?
Like, well, I'm making breakfast, so why am I not just
making a little bit extra and having it for lunch as well?
(18:37):
Cool. Now we're adding protein to
lunch as well. So it's not this like on Monday,
I am starting and I'm going to eat 1200 calories and I'm going
to do this exercise every singleday.
And like, that doesn't work for me and it might work for other
people. And I'm but I just as a mom of
three kids, a husband that travels a lot, it's got a very
big corporate job that, you know, has a lot of his time.
(18:58):
We've really divvied up in our household at the moment and I'm
really focused on the kids and he's really focused on his work.
And that's just the season we'rein at the moment.
It's ebbed and float over the years of who's doing what, but
at this moment, right in my life, that's where it is.
So I need it to fit around me. I need it to fit around my kids.
I need to fit around like my work and stuff as well.
And it needs to be. It's gonna let me leave me
(19:18):
feeling good. It's gonna not leave me feeling
like I'm absolutely so depleted that I can't do what I need to
do because I'm so tired because I'm over pushing it.
It just has to be small sustainable steps that I look
back at and I go, yeah, it took me two years to lose the weight.
Like I've lost 25 kilos over 2 years, didn't happen in three
months. I think if it had have happened
in three months, I think I wouldhave put the majority of it back
(19:40):
on. It needed to be a change my
whole life in the way that I look at things and now I at
that. Point so you go that last two
years where you've dropped that 25 kilos at the start was that
the plan this is going to take ages this is a whole change of
mindset I. Wasn't.
Yeah, I wasn't even thinking about the weight.
I was thinking I don't know who I am.
(20:01):
I'm not happy with who I am. I'm not happy with what I see in
the mirror. I don't feel good.
I feel tired, I feel sluggish. I feel like I could sleep
forever, like and I'm never getting enough and I just don't
feel well and I need to address me as a whole person.
Do you know what fixes that? Some chocolate.
Yeah. Isn't that?
The That's the thing, right? Yeah, that's when you.
Feel gross, you feel? Yeah, and totally.
(20:23):
We all are. If you keep doing what you've
always done, then you will be what you always be like.
You've be what you've always been.
And so I found these few affirmations that were really
good for me. The other one is choose your
hard right. Oh, I was gonna bring this up
because I saw it in one of your videos and I went I love.
Going to the gym everyday is hard, grocery shopping is hard,
prepping your food is hard, doing all these things is
really, really hard. But feeling tired all the time
(20:44):
is hard and being unwell is hard.
And I knew that if I kept going the way that I was going, I
would be unwell. I like your body needs to live
in a certain way. And if I'm not nourishing it and
I'm not giving it the things, you know, weight and looks and
aesthetics aside, if I'm not feeding my body to be well and
healthy, I'm going to end up getting sick later on down the
track and that's going to be hard.
(21:06):
So it's this real choose your heart.
If you do it in bite sized portions, it's not so hard and
you can, it's achievable. And the way the program is set
up is it's got all these different practitioners that
come together and it's structured in a way where, to be
honest, you don't read it and go, Oh my God, this is life
changing. It's like, oh, I can do that.
(21:28):
And then they do it. And they do that two weeks and
they go, oh, tick, tick, tick, tick, tick.
I could do that. I can add protein to every
breakfast. Sure, I can do that.
No problems. And they hit that goal.
And then at the end of two weeksthey go, oh, I actually did it.
Like when did I sign up to a program in two weeks in go?
Oh, I'm still doing it everyday.I've done all the things I need
(21:48):
to do. What's next?
And then we go into phase two and get to the next while you're
still. Continuing the stuff from phase
one. Absolutely.
And we're and we're just keepingbuilding on that.
Who are the practitioners? What's who have you got with
that you and you've got more in this this round.
Right. Yeah, we've added an extra 1.
So basically I looked at what I needed as a whole.
And obviously dealing with practitioners one-on-one can be
really, really expensive. And finance is such a big
(22:10):
hurdle, particularly for women because they are more likely.
I know if someone said to me, your son needs to go see a
nutritionist, it's going to cost$200.
I'd be like, sure, no worries. If it was for me, I'd be like,
oh gosh, I'm sure I can Google it.
Like I don't need to, you know? So it was about getting all
these practitioners, most of which are my real world friends,
all real world practitioners that I know, that I relate to.
And I know that our ethics and our values are the same.
(22:32):
We've got a menstrual cycle coach, which really helps women
understand that men run on a 24 hour hormone cycle where women
run on a 28 to 40 day cycle. So although my husband can go to
the gym at the same time every single day and lift the exact
same amount of weight or more every single day because that's
how his body is structured, mineis not.
One week I could go and I feel like an absolute beanbag and the
(22:54):
next week I go and I'm like the Hulk.
And then I'm sitting there going, well, how come last week
I could have lifted this amount?Is that right?
Yeah. And this week I can't lift that
much weight. And it's literally our hormones,
the way that they're structured.So when we're fighting against
them and we're in this phase where we really should be
stretching and working on mobility and muscles and things
(23:14):
like that and really actually resting, we're trying to be Hulk
molding. And then we're shaming ourselves
because we're like, well, why can't I lift the weight?
Why am I lazy? Why can't I do this when no,
that's not what your body's ready for.
It needs to be here. And how do you know that where
you are in? Those we do all of that, right?
So the coach is there, she'll explain the whole thing.
A lot of women know roughly whattheir cycle does and what weeks
(23:36):
they're on, but we really break into every single week and what
that means, what food you shouldbe eating, what exercises you
should be doing. Do we push this week?
Some weeks you're more creative,more productive, more like
really in those zones. But other weeks you're going to
find it a lot more harder to concentrate.
So it's like it's giving yourself that permission of
going. Well, this is actually not my
week or I know my next week might be a little bit harder for
(23:57):
me. So I'm going to really push this
week and then next week I'm going to rest more.
I'm just honour myself this weekand hey, I'm just going to do
some light stretching, go for walk with my girlfriends today
instead of going and try trying to hit my PB today because it's
probably not going to, it's not going to be as easy for me.
We cover pelvic floor health because a lot of women think
that it's totally normal for them not to be able to jump on a
trampoline anymore after having kids and not being able to run
(24:18):
or squat or jump or do any of these movements at the gym
without having some kind of incontinence.
And it's not normal. It's just common and there's
ways that you can fix that. So we've got a Women's Health
expert in there. We've got obviously nutrition
and that doesn't come in a form of meal plan where it's like eat
this, then eat that and eat this.
It's really educational to go this is what we should be eating
because so that you can when you're making decisions on what
(24:41):
to for dinner that night, you can think, oh, I'm going to add
a little bit of that, you know, olive oil in because I know I
need some of that fat. So I'm going to add a little bit
of this in because I know I needthis.
So you know how much protein roughly I'm trying to aim for.
Then we've obviously got workouts and stuff for women
that want to push into the weight stuff of something you
know it's. Really interesting.
When you go through those thingsthere, there you go.
(25:02):
You deal with a lot. It's a lot, women.
It's a lot. Yeah.
And then you think once you moveinto these, you're now getting
into my age where we're startingto talk about perimenopause.
Gonna say you're not even there yet.
And it's just, it opens up a whole new thing.
So our nutritionist has done a lot of, and she's a naturopath
as well. She's done a lot of content
around eating for women's hormones and what foods really
(25:22):
support women's. That's what I'm saying.
Like at the start I was thinkingif it's an, you know, another
weight loss kind of thing, and this is follow this and you'll
drop the weight and everything. Well, that works for men and
women. And I'm thinking, why is it just
a yeah, a women based thing? Like surely guys could do the
same thing. Now you start going through all
of that. It's like ah.
Yeah, and we've got, so we've also got people on board to help
(25:43):
with mindset and emotional regulation because it's a big
hurdle for women, right? Like if you're getting 3 kids
out the door in the morning for school, it's a lot like, and
sometimes I actually need to like take a breath when my kids
go out of the car and just be like, I wasn't being chased by a
bear that was just trying to getmy 9 year old to put his socks
on. Like it's like, it's a lot like
(26:04):
you're so. And for someone who's like to be
late, it's like this ends and I'm on to them.
I'm like, it's like, hey, they get your sock for the 15th time
and like by, you know, an hour of that, you're like ready to
explode. So we've got all these really
tangible, really easy to put in the moment.
Like, Oh my gosh, I'm going to blow.
And I don't want to be the person that screams at my kids,
But I also need a tool in my toolbox to reach for right now.
(26:25):
I've got all of those in there for them as well.
We've brought on an intuition here, teacher and healer,
because a lot of women struggle with being like, you know what?
I do all these things for everyone all the time and I do.
I make decisions based on what the people around me want, and
I've lost who I actually AM and what I actually want.
Like what does a real yes mean for me?
And what does a no feel like in my body?
(26:47):
So if somebody asks me somethingand I'm like, I can feel my body
saying no, but I'm like, yeah, sure, I can.
I can do that. I can help, no worries.
Actually learning how to identify that within yourself
and being like no, like no is a complete answer.
It's OK just to be like sorry noand to.
Feel good about yourself for saying it.
Absolutely. Yeah, Like you don't have to be
(27:08):
go over explained, not have to be.
Oh, my plate's really full rightnow.
Like, no, just no. Like, and that's, that's OK.
We've got so much in there. It's just stacked full of just
all these different stuff to really help women see themselves
as a whole person and just retouch with where they are.
And a lot of the reviews from last time was like, oh, I've got
(27:28):
to go to my husband's event, work event tomorrow.
And normally I wouldn't go or I would just wear the same black
dress that I've worn for the last 15 years.
And no, I went and bought myselfa new dress and I feel good.
And I feel like this is crazy. I.
Don't know if you can see my iPad screen from where you are,
but I've got a whole bunch of questions and you've pretty much
gone through and answered all ofthem without me needing to say
(27:49):
anything. That I shouldn't mind.
Next thing I was going to get towas have you had women that have
said to you since doing this andtelling you, like, specific
moments? Yeah.
So that's one. And they and 'cause I'm so
accessible, I get these like beautiful in the moment moments
where it's like this one woman was like, I was in a car park
and my girlfriend called me and we always did this thing where
we like sing back 2 lines to each other.
(28:11):
And she's like, I was in a car park in public.
So normally I would be like, I can't do that now.
Like I'm in public. And she's like, I just belted
out my line at her in the middleof a public place.
And she's like, it might seem silly to you, but like I have
like, where does that confidence?
Just out of confidence and just this like happiness in herself.
And she's like, I just feel free.
And then there's people that arelike, I've lost this weight or
(28:32):
I've joined this gym and I've done, you know, I've stuck to
the habits and things, which is amazing.
So for the people that are doingit, again, there's like
extension workouts, an extension, real nourishment
where it's like try and just eatWhole Foods for five days and
really give yourself a oh. God, the difference that will
make. Yeah.
And so just an extension. For them, it's like, it's
(28:54):
literally it's so it's so dumb the way we are sometimes.
Like we know we stop eating the processed crap if you just.
Know. We know.
Yeah, we know what we need to do.
It's doing it. But then I think there's a big
thing. You gotta give yourself a, a
break as well. I've done there's, you know,
there's chemical stuff, there's hormones, there's all sorts of
(29:15):
things going on there that are driving you to any.
I'll go back to, for me with being on these ADHD meds now, I
find it really weird. And when you talk about habits,
I'll open the it's probably not meant to be a junk drawer, but
yeah, that's where the chips are, the chips and the crackers
and all those kind of things. And but now I open it and I
(29:38):
look, I had this little thinkinggap kind of thing that I have
now that I never had before. And so I was always looking for
dopamine hits without knowing that's what I'm doing, sugar and
alcohol. I'm like, I'm not a drinker.
But for others, when you talk about choosing your heart,
that's hard to stop yourself doing that.
And where I come at it from, that for me is what was going
(30:03):
on, there was a chemical thing, because now I have this
medication that regulates that more.
And I'm not looking for the dopamine.
I'm not looking for the crazy instant trying to get the
instant hit thing. I open that drawer, I look and
then I just close it and that's weird for me.
And see, that's weird, so. What that says to me is that
that's a, that's a chemical. Thing yeah, absolutely.
(30:24):
And that's also a nutrition thing.
So like that some of the education is like, right, if
you're going to add more to yourbreakfast, for instance, you're
going to add that protein, some of those fats, you're going to
be less likely to get those sugar cravings in the afternoon
because your body is not like, yo, we haven't eaten enough.
Like give me something now because that's what it's doing.
It's saying I need something right now that I can really
(30:46):
quickly break down and use, which is sugar.
So I need that now. A lot of the times people will
be like, oh, I'm not going to eat so much at lunch.
Like I'm going to minimise my lunch.
Oh no, add some sweet potato in there and then find that's
actually keeping you full for, you know, 4 hours from three
o'clock 3:00. Grabbing some snacks.
Literally looking for a Mars barbecause your body's like you
(31:08):
have not and then you're you're going and weight training and
your body's like, dude, I need more food.
Like I actually need something that I can use right now.
So it's understanding that and taking away this like eat less,
eat less, eat less, that we've just been hounded for such a
long time and going, OK, I'm having lunch now and then I know
I've got a hectic afternoon and then I'm going to the gym and
(31:29):
then I'm not probably going to eat dinner late because I've got
the kids training, whatever. So I'm actually going to buff up
my lunch right now. And I'm not just going to have a
salad. I'm going to Chuck a whole bunch
of sweet potato or some brown rice or whatever and carbs and
actually try and buff this out as much as I can, get some
really good protein in here and see how I feel and just just try
it. Right, it comes back to that.
Choose your heart again though, because that's not easy.
(31:49):
No, but to do that we like talk about like prepping everything.
So now my shopping list looks pretty much the same every week.
Like I said with my in our last episode saying that like I do
the click and collect. I literally click and collect
the same things every week because I know what I need to
buy. But you're forming habits.
It's a habit. I know what And that's when when
you start, you walk around the supermarket and you're like, I
(32:10):
want to eat better and you're like, OK, so I'll buy a lettuce
and I'll buy like some chicken breast.
And then you're like, but now what do I do?
Like it's it's hard. You don't know if you don't know
what you don't know. So the program set up to give
you education in small. We go over 3 phases, 3 two week
phases so that it's not just like all this boom, this is what
you have to cook this weird recipe for three nights and.
(32:32):
Enjoy your quinoa. Yeah, it's not like which.
I thought was quinoa for so long.
I've in my head, always I've. Always read it as quinoa.
So do I, but that's the kind of thing you not something new.
And it's like, alright, here's the recipes and you look at it
and go. Actually, they go do this
workout and eat this and you're like, oh, I'm gonna have a
boiled egg like. Yeah, which I actually love.
Boiled eggs, yeah. I like all things as well.
(32:54):
You know, I hear all these, oh, brush your teeth after you have
dinner or whatever so you don't have chocolate and all these
like tips. And it's like, but if you have
you tried just like giving your body more good food, just give
your body more food and see how it goes.
Like give yourself a few weeks of eating more protein, eating
more good fats and things and then seeing what that result is.
I. Think you know, you said it
right there when you said you don't know what you don't know.
(33:15):
And your program may not be perfect for everybody.
No, and this could sound like a massive ad for for the thing,
but I 100% know that there is helpful stuff all through this
and even if someone doesn't isn't in the space yet where
they're ready to do it. Timing is everything.
Timing is 100% everything. You don't know what you don't
(33:35):
know. Yeah, You can get little bits
from this, and you can. And I've been getting it all
through this is things that you say that I just go, oh, sing it,
sister. And you don't feel so alone.
Yeah. And such a piece of shit.
Yeah. And honestly, if anyone can take
anything out of this, it's like actually look at your body and
(33:56):
treat it with respect 1st and then see where that takes you
because you can't hate yourself into somebody that you love.
And like, when that penny drops for you and it like truly drops
for you, you will start living alife in a different way and
you'll start prioritizing your time in a different way.
And everyone's busy. Like everyone's so busy all the
(34:18):
time. And it doesn't matter which
women I speak to and like what their circumstances look like.
Everyone sounds busy. And because it's your life, it's
your normal, you know, so you can't compare yourself to other
people. And but she manages that.
And I've only got this or I've got more than her and I can't.
You've just got to look at your own life really, really
objectively and go, right, If nothing changes and nothing's
(34:39):
going to change. So where, where can I move
things? What can be negotiable?
What can I delegate to other people?
What can I actually just go, youknow what?
We're not doing that because I'mgoing to do this for me.
Because then once you've got that information, you start
making little choices and changes just as you go that can
really make you feel better and.Getting that information, isn't
it? Yeah, yeah, yeah.
You don't know until you know. How do people find the program?
(35:02):
Yeah, So it's called Project Glow.
The easiest way is probably on Instagram or Facebook.
It's called Project Glow by Sarah Kearns.
I'm pretty easy to find online. Yes, you are never my personal
page as well. You must get a kick out of.
Seeing so much. The comments back from people
and stuff as. Well, I just love connecting
with women and like I said, likeeveryone's circumstances are so
different, but at their core, our struggles are so similar.
(35:25):
I hope. It goes really well.
That's the next program and exciting.
Keep it on the program. It's a program, It's a course.
Yeah, that's. Cool.
I don't know, it's the like it's.
Really need to figure out how todescribe.
No, actually I think you described it quite well.
That's a toolkit. It's like a toolkit, just like
things you can reach for to helpyou.
Again, mentioned it at a start, Sarah and I did more of a chat
before we even got into this one.
(35:46):
So that's up and now Patreon page, if you go to podvan.com
dot AU slash members, you can find that in there. 10 bucks a
month for the memberships and you can get all sorts of stuff
in there. So hey, thank you so much for
jumping in pleasure. I really appreciate it.
Thank you and I'll catch you again.
Next time. Next time.
I wasn't as dishevelled this time though, right?
(36:08):
No, you're totally put together.I mean, the weather's a bit
dishevelled though. It is.
It's interesting. Yeah.
I don't know that's, I don't think that's coming out in the
recording at all because. I can hear it in my headphones.
I'm like, Oh my gosh, I'm like competing with the rain here.
You start shouting no the the process and I put on this after
you won't even hear it. So if you reference it, you just
sound crazy. Ohh yeah, OK, right.
Glad we didn't lucky with Robert.
Podcast with Rabbit Hey, I'm Rabbit.
I record this podcast inside a cute little retro caravan from
1967 that I've tore around all over the place.
Fan podcast with Rabbit. My guest for this one is third
time appearance, third Sarah Kerns.
My second. No, because when I look back to
I found one called Sarah Kerns too.
(00:25):
And have a look at this boy. I had a beard.
Oh, I do remember that you were a little bit dishevelled.
Actually. Well, that's not what I was
saying. Sorry, I thought you were gonna
say us going through like my little bit of the like a loose
moment. What?
Go on, tell me more about how itlooks to you.
(00:47):
Oh, that's right. You had really let yourself go
last time I saw you. Yeah, it's so funny because that
was actually my exact thought when I saw that footage this
morning. I'm not sure why I went back
looking through to try and find that, but I, yeah, I found one
and it was a file and it's called Sarah Cones 2.
And I went, oh, so you have beenin twice.
(01:08):
And then I looked at it and I saw myself and then went, oh,
good God. And yeah, I think I was eating
my emotions through that stage. OK, Yeah.
With a beard. Well, with the beard, I mean,
the beard was part of it. Was there food and the beard?
That's how you can tell. I mean, you tell me not.
That I saw I would have noticed.You saw how much I was letting
(01:30):
myself go, as you said. Definitely not my.
Word. It's going well.
That's what I little dishevelled.
It's what, a little dishevelled.Thing that we love.
Hilarious. I don't think I've ever been
described as dishevelled. Before.
That's because you have no hair.Hair is a dishevelled thing.
I think it is, yeah. Well, hang on, you just said it
about me, and I didn't have hairthen either.
(01:50):
Beard. Hair.
The beard. OK.
Hair. Yeah.
Dishevelled. It's very.
Yeah. I don't know.
Cut that out. No.
I refuse. She's awful.
Get her off. It will not be 1/4 time.
Third last. So yeah, first time was meeting
out here at your place and it's kind of 4 * 3 times the between
(02:13):
you and hubby Brad. Oh yeah, 'cause he jumped in for
one as well. He did.
Our mate did that was great fun.I don't want to go sandwich was
my favorite of the. Time.
OK, well, one of us called, you just shoveled, the other one
didn't. So I'll let you decide.
That's all I'm saying. He's a good guy, we like him.
Yeah, he goes. All right, great.
Yeah. Last time there were just catch
(02:33):
UPS, chit chats. The last one with you was down
the entrance actually. Oh, I remember that.
Yeah, that wasn't what I just talking shit, I think.
Absolutely, 100%. You said something in that one
as well. Actually that like sort of stuck
with me afterwards. Oh yeah, it was you.
Say that a lot. What's that?
I must be pretty wise. You always say something you
said stuck with me. I'm like.
Oh, but not in a good way. Oh.
(02:54):
Oops, shit. Like shit a way you.
Know that you said I look, did you say what like that that.
Was a way to be if you just answer for.
I took it as a compliment. Awkward.
Oh I love our catches. This wouldn't find out.
Oh, that's funny. No, last time you said something
(03:15):
about wow, that was random or something afterwards.
And then it was just, I think I was a bit more prepared for the
first one. And even then I didn't have the
second one. I just turned up to him and we
had a laugh last time. We'll wing it.
And yeah, what happened? So the reason I've got Sarah in
here today is because, as I've mentioned, like over 80% of my
(03:37):
audience are women between 30 and 55.
And there's something that you are doing right now.
And that's just, what would theybe in your wheelhouse?
Yeah. Yeah.
Yeah, you're in their wheelhouse.
Yeah, well, I'm 35 S, right? Smacked it in that but only 35.
Oh, thanks, yeah. Listen, I've got some ground to
make up here. He likes just shovelled.
(04:00):
Hey, let's see how many times I can knock her down a few.
Let's. Start using that word though
it's. A great.
Word. Yeah.
I mean, I wouldn't know. I've never been called it
before. But when you say, it's a great
word when it's said to you. No, no, not no.
Sorry. Look, I thought we were past
this. I thought we'd moved on.
No, as as mentioned in the a listen, there's a Patreon
(04:22):
episode up as well from members where we we've already had a
massive chat about all sorts of stuff including the ADHD meds
and I'm able to now put pins in things and come back to them.
And you even remembered that that was in the other episode,
and you needed to reference it then.
Like, yeah, Gold Star. So I will bring up dishevelled
(04:42):
in about 20 minutes. I'm just can't wait.
Looking forward to it. So Project Glow, this is Round 2
right? Yeah, this is Round 2.
Alright, for those who don't know anything about it, what is
it? Yeah, that it's and honestly,
like I'm a content creator as like my job and I'm finding it
really hard to create content even to explain what it is
(05:05):
because I feel like the best wayto describe it is that I've had
a lot of pregnancies. It's resulted in four children,
one of which was stillborn. And I have three boys and those
boys are now 11/9 and 6:00. So I, I've really created this
as like a, what did I need when I came out of that period of
(05:25):
that sort of 12 years of just constantly being pregnant,
breastfeeding, birthing pregnant, not pregnant, losing
babies, Like all this crazy thing that my body and my
hormones and my mental health just went up and down, up and
down so much. And I'm lucky to have a
supportive husband who's really emotionally intelligent and
right there with me as a, you know, a real true partner, which
(05:46):
a lot of women don't have. But I still feel like I came out
the other side, like really copying the raw end of the deal,
you know, like he sort of just was there for the ride.
But it was me that personally. And my body went through all of
these change. And then I sort of got to a
stage where I had a little bit more time, like my youngest was
in preschool or going into a bigschool.
And I was like, Oh, I can actually start carving out
(06:07):
moments now where I'm not just this sole care of these children
and I'm I'm me again. And I kind of went like, oh, who
is that? You know, I was looking at
photos of myself with my kids and not even recognizing myself
anymore and going the person that I see that I am in my head
is not that doesn't look like that.
And yes, it's a weight thing. I have lost a significant amount
(06:29):
of weight during my process. But it wasn't about a weight
thing. It was about looking at the
person I was before my body wentthrough all these changes, and
that was the person that my inner mind sees so that when I
look at photos of myself or evenlooked in the mirror, I was
like, that's not me. That's this new person that I
don't really relate to and I don't understand.
Oh, man, it's so funny the things you're saying right now.
(06:52):
And this program is for women. It's designed, designed for
women. But I can tell you right now
that this has been me for the last seven years.
So when I went on my anxiety meds, I put on weight like 15
kilos and through that entire time, and it's coming off now,
now that I'm off the anxiety meds, I didn't, I don't know
(07:13):
what it was it was causing that,whether the anxiety meds were
making me not care so much about, you know, I couldn't get
as motivated to go to the gym and all those sort of things.
And I was eating my feelings, which sometimes led me to be
quite dishevelled. And if you're only listening to
this, you missed the moment there where I turned straight to
(07:34):
the camera. And Sarah made a like a stabbing
in the heart. Ocean, yeah, it was that, but I
have through that entire time, same thing I look at those
photos of of me through that time and it it doesn't feel like
me. No, I the me for all of those
years before that, that's me. Yeah.
(07:55):
And so I I get what you're saying.
Yeah, I think a lot of people do.
And I think that it's always become bit of a controversial
take for me today, but I think that it's almost become, we've
come full circle from like having that real like heroin
shake look that I grew up with in, you know, the 90s and the
2000s where it was like, so you had to be so skinny.
Like, I remember as a teenager being like, if my hip bones
(08:16):
don't protrude, then I'm fat. And it was just such this
unhealthy life that we were being shoved on the Woman's Day.
And all the magazines as kids have just been like, their
weight constantly. And, you know, like, Bridget
Jones was supposed to be this big overweight woman and she was
literally not big at all, you know?
So we went from there. And then we went into this like,
(08:37):
strong is beautiful. And we want to like, empower
women, which is great. But we've almost gone to the
other side now where it's like you're almost not allowed to say
that you are unhappy with your body anymore.
It's this real. Like just accept your body for
who you are, who it is right now, which 1000% is what I
preach. But it's also OK to want to make
changes. It's also OK to go, well, I want
my body. I respect my body and I love my
(08:58):
body for what it is. It's not going to change
overnight. I am what I am and I had to
learn that first. And that was, I think what got
me out of this yo-yo, dieting and constant all in and then all
out and then all in and then allout is I just have to go.
You know what? I am who I am and it's not going
to change today. I was talking to my mum and dad
on the phone on the way out hereand I was trying to explain to
(09:19):
my mom about what you're doing with your course and project
life and I said I can see it in the posts and things that you
write. You always have to put the thing
there about if you're happy withyou and it doesn't matter what
size and shape, and that's what it's a dangerous space to wade
into. Yeah.
And I'm just coming up from my experience.
So I made the decision to go. I'm going to deal with my mind,
(09:43):
my mind 1st and go. I am not going to let myself
miss out on opportunities with my kids, with making moments,
with being in the photos, with swimming with my kids in the
water, which honestly, like I wish that nobody else relates
to. But I can tell you now that so
many women listening would be like, I didn't get in the pool
with my kids that day because I don't like the way that I look
in a swimsuit. And like, that was me 100%.
(10:06):
And I would see my husband in the pool with the kids.
And it changed one day we went to Cairns and we're at a
waterfall and the kids were like, mum come in the waterfall
And I was like, Oh my God, thereare people everywhere to, to
logistically for me to get in this waterfall, I need to
undress over here and I need to walk all that way to the
waterfall. I can't have a towel around me
and drop it at the last minute and get in the pool.
(10:26):
Like, I'm going to have to just walk this whole walk with the
kids in my cozies and just accept it.
And it really was a moment for me where I was like, I am
swimming in a waterfall in Cairns with my kids for the
first time. Am I gonna let the way that I
look stop me from enjoying this moment?
Or am I just gonna be really, really brave and just do it?
And I wish that that wasn't the case.
I wish you didn't have to be brave to just walk into a
(10:48):
waterfall. But that's my, it was my
reality. And I know a lot of people will
relate to that. So I did, and it was the most
terrifying moment of my life. But when I did it and I looked
back on it and there's a photo my husband took because he knew
what my struggle was without me having to say it.
And he took a photo of me and one of my kids in the water
under this waterfall. And I was like, this is the day
(11:10):
that I no longer let what I looklike or how big my body is or
how small my body is stopped me from doing living life.
This is the moment. And from there, once I started
really working on that, everything else fell into line.
So. Did you so so when you say it
was that to you're like, that's it.
I'm going to drop this weight orit's a I'm just going to do.
(11:32):
It was what? I want to do.
Respecting myself I'm going to actually start putting myself
1st and for me that looked like okay I'm going to stop putting
you down and like trying to change who I am and improve who
I am because I want my body to be stronger.
I want it to be able to run further.
I want to keep up with my kids. I want to be healthy.
I want to live forever like I want to do all of these things,
(11:54):
but I'm going to do it from a place of love and respect as
opposed to hate because I have tried to hate my body and shame
my body into change for such a long time.
And where has that got me? Absolutely nowhere.
I'm missing out of memories. I'm not improving.
I'm yo yoing, I'm losing weight.I'm stacking it back on.
I'm I'm cutting all these calories all week and then I'm
binging on the weekend or I'm sotired I can't function because
(12:17):
I'm smashing myself at the gym and then not eating.
And so I'm getting sick and I'm and then that's putting me back
three weeks because I'm sick and, and I really just went, you
know what, how about I just start loving myself and
respecting myself for who I am and then let's see where I go
from there. There's.
Going to be a big shift that happens in your head.
Right, it's got to be in mind 1st and that's where the Project
(12:38):
Glow came from because I really identified people send me all
the time. Oh my God, you've lost weight.
Oh my God, you're glowing. Oh my God, which is where
Project Glow came from. And I was like, that actually
happened before the weight. So from there I then went,
right, dealing with my mind for a long time.
And then I went, what's going tohelp continue my mind for me,
what exercise do I want to do that's good for me?
(12:59):
That I'm very like a logical person And I'm like, I know
weightlifting is good for me as a person.
It's good for my bones. It's my muscles.
As I'm getting older, starting to look at like perimenopause,
menopause, building muscle mass is a really good thing for women
to do. So I'm like, right, that's what
I'm going to do. That's what I enjoy.
I don't want to do boot camp style stuff anymore because I
don't like it. I don't want to do a burpee
(13:20):
anymore. It's I hate it.
It's not fun. And I'm only doing it because
I'm punishing myself because I ate pizza last night.
Now I must smash myself. Exactly.
I'm gonna do what moves that feels good for me.
And then once I've got into it, you know, we talk a lot in the
project about building a habit and how to build that habit
because it's a little bit of tough love.
Like if you want to be the person that goes to the gym all
(13:41):
the time, then be the person that goes to the gym all the
time. And eventually you will be that
person because it becomes a habit.
But habits are really hard to build.
So we talk about how to build habits in the program a lot.
But have you looked at Atomic Habits?
No, I had a recommendation to read it though.
It's so good. I actually, there's a guest I've
had on the podcast a couple of times, Doctor Anastasia Hironus,
(14:03):
and she's a psychologist who deals a lot in dopamine.
She's got this book, The Dopamine Brain.
Yeah. And just the other day she
posted a thing and it was showing that she's like, in the
top 10 bestsellers, like up on the shelf in a thing, her book.
And she's like, so stoked and everything.
And I saw the book next to it and went, Oh, my God, When she
first came on the podcast, we were talking about the Atomic
(14:24):
Habits book. Yeah.
And she was saying how amazing it is.
And then she's right next to it.Wow.
She was a real. It is keep telling me about it
talks. About, yeah, the psychology
behind habits. Like you say about that thing of
just doing the thing and then you become the thing.
Yeah. But then there's also this thing
of habit stacking. Yeah, we talk a lot about habit
stacking. Yeah, because it's, that's how I
(14:44):
did it. And I didn't do it because I
knew it was a thing. I just did it because it made
sense to me. So for those who don't know what
habit stacking is. Yeah.
So you basically do something that you've already done that is
a habit to you, whether it's brushing your teeth, making your
kids lunch boxes, dropping your kids at school, and you stack it
with a habit that you want to do.
So for me, it was I go to the gym immediately after dropping
my kids at school. I'm ready for the gym when I
(15:06):
leave, and I just go straight there.
And it literally was wasn't a thought.
Am I going to the gym today? When am I gonna go?
Oh, you know, I'll go later. No, no, no.
It's because I realized really early on that the days that I
went, I'll get the groceries first, I'll drop them home and
then I'll go to the gym. I never went.
It wasn't because it wasn't whatI did.
So it became that was what I did.
And then it became a right. Every day I met my kids lunch
(15:26):
boxes. So at the same time, I'm going
to Chuck things in for lunch later, whether that's like, you
know, Chuck my rice on in the therma mix or put boiled eggs,
like boil my eggs for snacks later or whatever, or chop my
veggies up and have them ready to go.
I did it at the same time because I knew every day I would
make the kids lunch boxes. That's a habit that it was
already stuck in my head. So if you you know, if you want
(15:48):
to take a vitamin, you do when you brush your teeth, it's
that's stacking it on top of that when.
You do this yourself with other things that you have to do
anyway. It's that thing I think of.
I've got into this new thing lately where when I'm brushing
my teeth, that's when I pick up my clothes off the floor and go
and take them to the the laundry.
I put them in the laundry basket.
I put my shoes in the thing. I'm just brushing my teeth.
I'm doing that all that one handed.
(16:09):
Yeah, I've sort of stacked that.I'm always brushing my teeth.
Yeah, at that time each morning and now that's when I go and
take that they're not 2 separatethings.
Yes, they they're joined together.
Yeah, And it's really simple. And when people sort of read it,
they go, oh, OK, And then they start doing it and they're like,
Oh my gosh, like it's been six weeks.
I'm still doing that thing. So it's really, really powerful.
(16:31):
I'll give you another example ofit.
I go on the treadmill every morning and I watch a a podcast
or a YouTube clip or something like that and ones that I'm like
really into. There's one I'm watching at the
moment on YouTube about AI agents and how to code them and
stuff. It's really dirty stuff, but I
love it. It's a four hour long video.
I'm doing it in half hour chunksand that's my, I look forward,
(16:52):
yeah, to getting on the treadmill because I get to watch
that. Yes, yeah.
So we say that as well. So that's like a a reward thing.
So put pair something that you have to do with something that
you want to do. Yeah.
And don't give yourself that want to do unless you do and the
have to do. Yeah, I don't want to do my
laundry, but I do want to hear the new podcast that's saying
that I do it together. It's so funny because you are
(17:15):
one of the examples I put down after reading Atomic Habits was.
Oh, yeah. OK.
So when I would go to the gym and what was it that I was
doing? Was it replying to emails?
Yeah, reading all the emails, replying to emails.
But I love getting in that massage chair for 12 minutes at
the end of the work and they hadthese massage chairs at the gym.
That was my time when I do my emails.
Yeah. So I got to enjoy though and
(17:35):
that and. But you put them together.
Yeah. You know, you do that for six
weeks and it's a massive thing. And then from there, once I
started exercising again, then like, my logic brain was like,
cool, you're weightlifting. You're doing all this, that's
good. We need more protein.
What are you eating? Like you're not eating
breakfast, you're picking at something for lunch, which is
purely probably just carbs or nothing substantial.
(17:55):
And then you're generally eatingpretty good dinners.
Because I'm very, very focused on my kids.
Go figure out. Not myself, very, very focused
on my kids. So I'm going cool, we need to
address the other things. So what I'm going to do for my
very first step is I'm just going to add protein to
breakfast. That's all I'm going to do.
I'm not cutting anything. I'm still buying my chocolate at
the supermarket. I'm not cutting out my glass of
wine on the weekends. I'm just adding protein to
(18:16):
breakfast. And then once you do that for a
little while, you then realize you're not hitting those 3:00 PM
slumps anymore. You're not reaching for the
chocolate at 3:00 PM because you're struggling to get through
the day. You're recovering better, your
body feels better, your muscles feel better, and you're like,
cool, this is really working. What am I doing for lunch?
Like, well, I'm making breakfast, so why am I not just
making a little bit extra and having it for lunch as well?
(18:37):
Cool. Now we're adding protein to
lunch as well. So it's not this like on Monday,
I am starting and I'm going to eat 1200 calories and I'm going
to do this exercise every singleday.
And like, that doesn't work for me and it might work for other
people. And I'm but I just as a mom of
three kids, a husband that travels a lot, it's got a very
big corporate job that, you know, has a lot of his time.
(18:58):
We've really divvied up in our household at the moment and I'm
really focused on the kids and he's really focused on his work.
And that's just the season we'rein at the moment.
It's ebbed and float over the years of who's doing what, but
at this moment, right in my life, that's where it is.
So I need it to fit around me. I need it to fit around my kids.
I need to fit around like my work and stuff as well.
And it needs to be. It's gonna let me leave me
(19:18):
feeling good. It's gonna not leave me feeling
like I'm absolutely so depleted that I can't do what I need to
do because I'm so tired because I'm over pushing it.
It just has to be small sustainable steps that I look
back at and I go, yeah, it took me two years to lose the weight.
Like I've lost 25 kilos over 2 years, didn't happen in three
months. I think if it had have happened
in three months, I think I wouldhave put the majority of it back
(19:40):
on. It needed to be a change my
whole life in the way that I look at things and now I at
that. Point so you go that last two
years where you've dropped that 25 kilos at the start was that
the plan this is going to take ages this is a whole change of
mindset I. Wasn't.
Yeah, I wasn't even thinking about the weight.
I was thinking I don't know who I am.
(20:01):
I'm not happy with who I am. I'm not happy with what I see in
the mirror. I don't feel good.
I feel tired, I feel sluggish. I feel like I could sleep
forever, like and I'm never getting enough and I just don't
feel well and I need to address me as a whole person.
Do you know what fixes that? Some chocolate.
Yeah. Isn't that?
The That's the thing, right? Yeah, that's when you.
Feel gross, you feel? Yeah, and totally.
(20:23):
We all are. If you keep doing what you've
always done, then you will be what you always be like.
You've be what you've always been.
And so I found these few affirmations that were really
good for me. The other one is choose your
hard right. Oh, I was gonna bring this up
because I saw it in one of your videos and I went I love.
Going to the gym everyday is hard, grocery shopping is hard,
prepping your food is hard, doing all these things is
really, really hard. But feeling tired all the time
(20:44):
is hard and being unwell is hard.
And I knew that if I kept going the way that I was going, I
would be unwell. I like your body needs to live
in a certain way. And if I'm not nourishing it and
I'm not giving it the things, you know, weight and looks and
aesthetics aside, if I'm not feeding my body to be well and
healthy, I'm going to end up getting sick later on down the
track and that's going to be hard.
(21:06):
So it's this real choose your heart.
If you do it in bite sized portions, it's not so hard and
you can, it's achievable. And the way the program is set
up is it's got all these different practitioners that
come together and it's structured in a way where, to be
honest, you don't read it and go, Oh my God, this is life
changing. It's like, oh, I can do that.
(21:28):
And then they do it. And they do that two weeks and
they go, oh, tick, tick, tick, tick, tick.
I could do that. I can add protein to every
breakfast. Sure, I can do that.
No problems. And they hit that goal.
And then at the end of two weeksthey go, oh, I actually did it.
Like when did I sign up to a program in two weeks in go?
Oh, I'm still doing it everyday.I've done all the things I need
(21:48):
to do. What's next?
And then we go into phase two and get to the next while you're
still. Continuing the stuff from phase
one. Absolutely.
And we're and we're just keepingbuilding on that.
Who are the practitioners? What's who have you got with
that you and you've got more in this this round.
Right. Yeah, we've added an extra 1.
So basically I looked at what I needed as a whole.
And obviously dealing with practitioners one-on-one can be
really, really expensive. And finance is such a big
(22:10):
hurdle, particularly for women because they are more likely.
I know if someone said to me, your son needs to go see a
nutritionist, it's going to cost$200.
I'd be like, sure, no worries. If it was for me, I'd be like,
oh gosh, I'm sure I can Google it.
Like I don't need to, you know? So it was about getting all
these practitioners, most of which are my real world friends,
all real world practitioners that I know, that I relate to.
And I know that our ethics and our values are the same.
(22:32):
We've got a menstrual cycle coach, which really helps women
understand that men run on a 24 hour hormone cycle where women
run on a 28 to 40 day cycle. So although my husband can go to
the gym at the same time every single day and lift the exact
same amount of weight or more every single day because that's
how his body is structured, mineis not.
One week I could go and I feel like an absolute beanbag and the
(22:54):
next week I go and I'm like the Hulk.
And then I'm sitting there going, well, how come last week
I could have lifted this amount?Is that right?
Yeah. And this week I can't lift that
much weight. And it's literally our hormones,
the way that they're structured.So when we're fighting against
them and we're in this phase where we really should be
stretching and working on mobility and muscles and things
(23:14):
like that and really actually resting, we're trying to be Hulk
molding. And then we're shaming ourselves
because we're like, well, why can't I lift the weight?
Why am I lazy? Why can't I do this when no,
that's not what your body's ready for.
It needs to be here. And how do you know that where
you are in? Those we do all of that, right?
So the coach is there, she'll explain the whole thing.
A lot of women know roughly whattheir cycle does and what weeks
(23:36):
they're on, but we really break into every single week and what
that means, what food you shouldbe eating, what exercises you
should be doing. Do we push this week?
Some weeks you're more creative,more productive, more like
really in those zones. But other weeks you're going to
find it a lot more harder to concentrate.
So it's like it's giving yourself that permission of
going. Well, this is actually not my
week or I know my next week might be a little bit harder for
(23:57):
me. So I'm going to really push this
week and then next week I'm going to rest more.
I'm just honour myself this weekand hey, I'm just going to do
some light stretching, go for walk with my girlfriends today
instead of going and try trying to hit my PB today because it's
probably not going to, it's not going to be as easy for me.
We cover pelvic floor health because a lot of women think
that it's totally normal for them not to be able to jump on a
trampoline anymore after having kids and not being able to run
(24:18):
or squat or jump or do any of these movements at the gym
without having some kind of incontinence.
And it's not normal. It's just common and there's
ways that you can fix that. So we've got a Women's Health
expert in there. We've got obviously nutrition
and that doesn't come in a form of meal plan where it's like eat
this, then eat that and eat this.
It's really educational to go this is what we should be eating
because so that you can when you're making decisions on what
(24:41):
to for dinner that night, you can think, oh, I'm going to add
a little bit of that, you know, olive oil in because I know I
need some of that fat. So I'm going to add a little bit
of this in because I know I needthis.
So you know how much protein roughly I'm trying to aim for.
Then we've obviously got workouts and stuff for women
that want to push into the weight stuff of something you
know it's. Really interesting.
When you go through those thingsthere, there you go.
(25:02):
You deal with a lot. It's a lot, women.
It's a lot. Yeah.
And then you think once you moveinto these, you're now getting
into my age where we're startingto talk about perimenopause.
Gonna say you're not even there yet.
And it's just, it opens up a whole new thing.
So our nutritionist has done a lot of, and she's a naturopath
as well. She's done a lot of content
around eating for women's hormones and what foods really
(25:22):
support women's. That's what I'm saying.
Like at the start I was thinkingif it's an, you know, another
weight loss kind of thing, and this is follow this and you'll
drop the weight and everything. Well, that works for men and
women. And I'm thinking, why is it just
a yeah, a women based thing? Like surely guys could do the
same thing. Now you start going through all
of that. It's like ah.
Yeah, and we've got, so we've also got people on board to help
(25:43):
with mindset and emotional regulation because it's a big
hurdle for women, right? Like if you're getting 3 kids
out the door in the morning for school, it's a lot like, and
sometimes I actually need to like take a breath when my kids
go out of the car and just be like, I wasn't being chased by a
bear that was just trying to getmy 9 year old to put his socks
on. Like it's like, it's a lot like
(26:04):
you're so. And for someone who's like to be
late, it's like this ends and I'm on to them.
I'm like, it's like, hey, they get your sock for the 15th time
and like by, you know, an hour of that, you're like ready to
explode. So we've got all these really
tangible, really easy to put in the moment.
Like, Oh my gosh, I'm going to blow.
And I don't want to be the person that screams at my kids,
But I also need a tool in my toolbox to reach for right now.
(26:25):
I've got all of those in there for them as well.
We've brought on an intuition here, teacher and healer,
because a lot of women struggle with being like, you know what?
I do all these things for everyone all the time and I do.
I make decisions based on what the people around me want, and
I've lost who I actually AM and what I actually want.
Like what does a real yes mean for me?
And what does a no feel like in my body?
(26:47):
So if somebody asks me somethingand I'm like, I can feel my body
saying no, but I'm like, yeah, sure, I can.
I can do that. I can help, no worries.
Actually learning how to identify that within yourself
and being like no, like no is a complete answer.
It's OK just to be like sorry noand to.
Feel good about yourself for saying it.
Absolutely. Yeah, Like you don't have to be
(27:08):
go over explained, not have to be.
Oh, my plate's really full rightnow.
Like, no, just no. Like, and that's, that's OK.
We've got so much in there. It's just stacked full of just
all these different stuff to really help women see themselves
as a whole person and just retouch with where they are.
And a lot of the reviews from last time was like, oh, I've got
(27:28):
to go to my husband's event, work event tomorrow.
And normally I wouldn't go or I would just wear the same black
dress that I've worn for the last 15 years.
And no, I went and bought myselfa new dress and I feel good.
And I feel like this is crazy. I.
Don't know if you can see my iPad screen from where you are,
but I've got a whole bunch of questions and you've pretty much
gone through and answered all ofthem without me needing to say
(27:49):
anything. That I shouldn't mind.
Next thing I was going to get towas have you had women that have
said to you since doing this andtelling you, like, specific
moments? Yeah.
So that's one. And they and 'cause I'm so
accessible, I get these like beautiful in the moment moments
where it's like this one woman was like, I was in a car park
and my girlfriend called me and we always did this thing where
we like sing back 2 lines to each other.
(28:11):
And she's like, I was in a car park in public.
So normally I would be like, I can't do that now.
Like I'm in public. And she's like, I just belted
out my line at her in the middleof a public place.
And she's like, it might seem silly to you, but like I have
like, where does that confidence?
Just out of confidence and just this like happiness in herself.
And she's like, I just feel free.
And then there's people that arelike, I've lost this weight or
(28:32):
I've joined this gym and I've done, you know, I've stuck to
the habits and things, which is amazing.
So for the people that are doingit, again, there's like
extension workouts, an extension, real nourishment
where it's like try and just eatWhole Foods for five days and
really give yourself a oh. God, the difference that will
make. Yeah.
And so just an extension. For them, it's like, it's
(28:54):
literally it's so it's so dumb the way we are sometimes.
Like we know we stop eating the processed crap if you just.
Know. We know.
Yeah, we know what we need to do.
It's doing it. But then I think there's a big
thing. You gotta give yourself a, a
break as well. I've done there's, you know,
there's chemical stuff, there's hormones, there's all sorts of
(29:15):
things going on there that are driving you to any.
I'll go back to, for me with being on these ADHD meds now, I
find it really weird. And when you talk about habits,
I'll open the it's probably not meant to be a junk drawer, but
yeah, that's where the chips are, the chips and the crackers
and all those kind of things. And but now I open it and I
(29:38):
look, I had this little thinkinggap kind of thing that I have
now that I never had before. And so I was always looking for
dopamine hits without knowing that's what I'm doing, sugar and
alcohol. I'm like, I'm not a drinker.
But for others, when you talk about choosing your heart,
that's hard to stop yourself doing that.
And where I come at it from, that for me is what was going
(30:03):
on, there was a chemical thing, because now I have this
medication that regulates that more.
And I'm not looking for the dopamine.
I'm not looking for the crazy instant trying to get the
instant hit thing. I open that drawer, I look and
then I just close it and that's weird for me.
And see, that's weird, so. What that says to me is that
that's a, that's a chemical. Thing yeah, absolutely.
(30:24):
And that's also a nutrition thing.
So like that some of the education is like, right, if
you're going to add more to yourbreakfast, for instance, you're
going to add that protein, some of those fats, you're going to
be less likely to get those sugar cravings in the afternoon
because your body is not like, yo, we haven't eaten enough.
Like give me something now because that's what it's doing.
It's saying I need something right now that I can really
(30:46):
quickly break down and use, which is sugar.
So I need that now. A lot of the times people will
be like, oh, I'm not going to eat so much at lunch.
Like I'm going to minimise my lunch.
Oh no, add some sweet potato in there and then find that's
actually keeping you full for, you know, 4 hours from three
o'clock 3:00. Grabbing some snacks.
Literally looking for a Mars barbecause your body's like you
(31:08):
have not and then you're you're going and weight training and
your body's like, dude, I need more food.
Like I actually need something that I can use right now.
So it's understanding that and taking away this like eat less,
eat less, eat less, that we've just been hounded for such a
long time and going, OK, I'm having lunch now and then I know
I've got a hectic afternoon and then I'm going to the gym and
(31:29):
then I'm not probably going to eat dinner late because I've got
the kids training, whatever. So I'm actually going to buff up
my lunch right now. And I'm not just going to have a
salad. I'm going to Chuck a whole bunch
of sweet potato or some brown rice or whatever and carbs and
actually try and buff this out as much as I can, get some
really good protein in here and see how I feel and just just try
it. Right, it comes back to that.
Choose your heart again though, because that's not easy.
(31:49):
No, but to do that we like talk about like prepping everything.
So now my shopping list looks pretty much the same every week.
Like I said with my in our last episode saying that like I do
the click and collect. I literally click and collect
the same things every week because I know what I need to
buy. But you're forming habits.
It's a habit. I know what And that's when when
you start, you walk around the supermarket and you're like, I
(32:10):
want to eat better and you're like, OK, so I'll buy a lettuce
and I'll buy like some chicken breast.
And then you're like, but now what do I do?
Like it's it's hard. You don't know if you don't know
what you don't know. So the program set up to give
you education in small. We go over 3 phases, 3 two week
phases so that it's not just like all this boom, this is what
you have to cook this weird recipe for three nights and.
(32:32):
Enjoy your quinoa. Yeah, it's not like which.
I thought was quinoa for so long.
I've in my head, always I've. Always read it as quinoa.
So do I, but that's the kind of thing you not something new.
And it's like, alright, here's the recipes and you look at it
and go. Actually, they go do this
workout and eat this and you're like, oh, I'm gonna have a
boiled egg like. Yeah, which I actually love.
Boiled eggs, yeah. I like all things as well.
(32:54):
You know, I hear all these, oh, brush your teeth after you have
dinner or whatever so you don't have chocolate and all these
like tips. And it's like, but if you have
you tried just like giving your body more good food, just give
your body more food and see how it goes.
Like give yourself a few weeks of eating more protein, eating
more good fats and things and then seeing what that result is.
I. Think you know, you said it
right there when you said you don't know what you don't know.
(33:15):
And your program may not be perfect for everybody.
No, and this could sound like a massive ad for for the thing,
but I 100% know that there is helpful stuff all through this
and even if someone doesn't isn't in the space yet where
they're ready to do it. Timing is everything.
Timing is 100% everything. You don't know what you don't
(33:35):
know. Yeah, You can get little bits
from this, and you can. And I've been getting it all
through this is things that you say that I just go, oh, sing it,
sister. And you don't feel so alone.
Yeah. And such a piece of shit.
Yeah. And honestly, if anyone can take
anything out of this, it's like actually look at your body and
(33:56):
treat it with respect 1st and then see where that takes you
because you can't hate yourself into somebody that you love.
And like, when that penny drops for you and it like truly drops
for you, you will start living alife in a different way and
you'll start prioritizing your time in a different way.
And everyone's busy. Like everyone's so busy all the
(34:18):
time. And it doesn't matter which
women I speak to and like what their circumstances look like.
Everyone sounds busy. And because it's your life, it's
your normal, you know, so you can't compare yourself to other
people. And but she manages that.
And I've only got this or I've got more than her and I can't.
You've just got to look at your own life really, really
objectively and go, right, If nothing changes and nothing's
(34:39):
going to change. So where, where can I move
things? What can be negotiable?
What can I delegate to other people?
What can I actually just go, youknow what?
We're not doing that because I'mgoing to do this for me.
Because then once you've got that information, you start
making little choices and changes just as you go that can
really make you feel better and.Getting that information, isn't
it? Yeah, yeah, yeah.
You don't know until you know. How do people find the program?
(35:02):
Yeah, So it's called Project Glow.
The easiest way is probably on Instagram or Facebook.
It's called Project Glow by Sarah Kearns.
I'm pretty easy to find online. Yes, you are never my personal
page as well. You must get a kick out of.
Seeing so much. The comments back from people
and stuff as. Well, I just love connecting
with women and like I said, likeeveryone's circumstances are so
different, but at their core, our struggles are so similar.
(35:25):
I hope. It goes really well.
That's the next program and exciting.
Keep it on the program. It's a program, It's a course.
Yeah, that's. Cool.
I don't know, it's the like it's.
Really need to figure out how todescribe.
No, actually I think you described it quite well.
That's a toolkit. It's like a toolkit, just like
things you can reach for to helpyou.
Again, mentioned it at a start, Sarah and I did more of a chat
before we even got into this one.
(35:46):
So that's up and now Patreon page, if you go to podvan.com
dot AU slash members, you can find that in there. 10 bucks a
month for the memberships and you can get all sorts of stuff
in there. So hey, thank you so much for
jumping in pleasure. I really appreciate it.
Thank you and I'll catch you again.
Next time. Next time.
I wasn't as dishevelled this time though, right?
(36:08):
No, you're totally put together.I mean, the weather's a bit
dishevelled though. It is.
It's interesting. Yeah.
I don't know that's, I don't think that's coming out in the
recording at all because. I can hear it in my headphones.
I'm like, Oh my gosh, I'm like competing with the rain here.
You start shouting no the the process and I put on this after
you won't even hear it. So if you reference it, you just
sound crazy. Ohh yeah, OK, right.
Glad we didn't lucky with Robert.
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