July 3, 2025 • 65 mins
Ready to bust some myths?
Ever wondered if your tummy grumbles in meetings mean more than just hunger? Tune in and find out! This episode is packed with quirky stories, genuine moments, and a treasure trove of information that will leave you belly-laughing and belly-healthy.
Join your favorite dynamic duo, Samantha and Melissa, in this rip-roaring episode of Skirts Up where we delve into the wild, wacky, and wildly important world of gut health with the incredible Lindsay Little, a holistic health coach and gut health expert.
From a hilarious tale of a surprise birthday road trip gone awry (think three-hour detours and surprise towns) to laugh-out-loud bathroom fails, Samantha and Melissa never fail to keep things real and ridiculously funny. 😂✈️ But it’s not all fun and games; we dive deep into gut health myths and menopause mysteries as well!
Lindsay shares mind-blowing insights on how your digestive system can impact everything from hormonal balance to mental health.
Plus, get practical tips on easy meal prep for busy bees, and learn why not all probiotics are created equal.
Don’t miss out—hit play and get ready to laugh and learn with Samantha, Melissa, and Lindsay! 🎧
- Connect with Lindsay for any of your gut health questions: Full Bloom Acres
- Connect with us! The Skirts Up Show
- Join our Athena Toy Party led my Lauren Goyette, July 13th.
There is a chance to win a luxury boudoir session with our friends at One Soul! - But you have to attend either virtually or physically!! Bring your friends - RSVP here
Want to be a guest on Skirts Up!? Send Samantha Mandell a message on PodMatch, here:
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hey, you.
You're tuned in to the Skirtsup show with Samantha and Melissa.
Join our mission to normalizefailure, but still uncover the positives
at every twist and turn.
Skirts up, but keep yourpanties on.
What's up?
Skirts Up Squad it is.
Samantha and Melissa.
(00:21):
How are you?
Here for another episode ofSkirts Up.
Obviously.
Obviously.
Sorry, I forgot about the lag.
And so I was like, how are you?
It's worse today than usual.
Bummer.
That's okay.
You guys get us.
Well, I thought that I wouldjust kind of start off with telling
(00:42):
you guys the very, like,nothing goes to plan if I'm involved.
And so I just thought you guyswould appreciate this story, so.
I cannot keep a secret to savemy life.
I can't lie to save my life.
I'm just really bad at it.
And I planned this surprisebirthday trip for Simon, and I'm
(01:02):
really proud of myself becauseI did not tell a single person what
the plan was, and I definitelydid not spill to him.
Good job.
Thanks.
He was really impressed that,like, even as we're going, I still
did not cave and tell him.
So he didn't even know, aswe're on the road where we're going.
And was he driving or you?
Oh, no, I drove, and then Ikept my phone tilted away.
(01:26):
I know, right?
Yes.
So the plan started.
His birthday was on a Friday.
Our plan started on aSaturday, and we were gonna go to
this glow party with some friends.
But Saturday just kind of went crazy.
We ended up with this, like,he found this dog and brought it
home.
And it was like this wholeordeal of, like, he better find someone
(01:49):
to take it.
Like, we can't just leave thisdog with.
Did you find another dog withmy mom?
Yeah, we did, so.
But that was like.
It was a whole ordeal.
Okay.
I thought maybe I was gonnaget a dog today.
Oh, if I would have known, Iwould have given it to you.
Okay, sorry to interrupt the story.
I'll come back later and talkabout that.
Okay, let's see.
(02:09):
So the dog stressed me thehell out, so I'm already overstimulated.
And then the people that wewere gonna meet at the glow party,
they ended up canceling anyways.
And so I was like, hey,spontaneous change of plans.
We're gonna go a day early,and we're just gonna start going,
but obviously we can't checkinto where we're going a day early,
so I'm just gonna pick a spoton the way, and we'll just stop and
(02:31):
have a free night.
And he goes, okay.
That sounds great.
Let's do it.
We pack up, get in the car,and we just start driving to.
I booked a random town on theway to where we were going.
I ended up settling withCherokee, North Carolina, because
it's one of my favorite.
It's like the casino there,and it's a cute town.
(02:53):
Oh, really?
So that was the plan, is.
I was like, man, he's alwaystalking about casinos.
So let's just.
I think this.
This is on the way.
Let's just stop here for the night.
We can go check out the casino.
We did not check out the casino.
I was too tired, and I feltreally bad.
But.
And second of all, I thoughtCherokee was in Tennessee, so I thought
we were.
(03:13):
I thought we were going toTennessee, so.
Surprise.
Okay.
Surprise for both of you.
So we're at dinner that night.
Yes, we're.
We're at dinner that night.
And he goes, all right, so dowe need to make some plans for tomorrow?
Like, how far away are we fromour destination?
I go, oh, that's a.
That's a good thought.
I should probably look.
I took us through three hoursin the wrong direction.
(03:35):
Like, opposite direction.
Oh, so you were more like sixor five out, five or six hours away
now?
Well, I went three hours in adifferent direction, and then that
direction was three hours awayfrom where we were going.
So technically.
Technically.
Well, actually, no, our actualdestination was five hours away.
(03:57):
And so, yeah, it took us three hours.
You added a couple hours for sure.
Oh, for sure.
I mean, if we wouldn't havestayed the night, like, that would
have been fucking insane.
You're like, we're just gonnatake the scenic route.
Okay, okay, okay.
But it gets better.
It gets better.
So.
So we make it to the town ofwhere we're going, Dunlap, Tennessee.
(04:20):
We.
We get there, and then I'mlike, oh, we have, like, two hours
to kill before check in time.
So let's go to this brewery.
And so then we go to thisbrewery for about an hour, and then
I'm like, oh, there's this.
A Walmart that we gotta stopat on our way in.
So time to go do that.
Gotta find all the Walmarts onthe road trip.
(04:43):
And I map that out, and then I.
We're leaving Walmart, andwe're like, five minutes away from
the destination.
And so I blindfold him and Igo, you can't know where we're going.
Just in case there's any signsI don't want you to see.
Okay.
So I blindfolded him and AndI'm driving through this neighborhood
(05:04):
in the middle of nowhere, andI'm getting frustrated because I've
been driving through thisneighborhood for 10 minutes, and
I cannot find what we'resupposed to go.
And so now I'm flustered and frustrated.
And he goes, well, can Iplease take the blindfold off so
I can try and help you?
And I was like, sure.
We're in the middle of nowhere.
Go ahead.
So he takes the blindfold off.
He's like, Jesus.
(05:25):
Like, are we in deliverance?
Like, where?
Where do you have us?
I, like, I don't know.
I followed the map, and so Igive him the map, and he's looking
at.
He's like, Samantha, we're 25minutes away from the right neighborhood.
Like, you thought you were inthe right place.
You were, like, trying to findhouse numbers and stuff.
(05:47):
That's so funny.
Yeah, but you got there, and I.
Did wasn't even in the right neighborhood.
So, yeah, he had to navigateus to the surprise place.
And then I was so mad when wegot there.
I was like, surprise.
You know, where?
Here's the thing.
(06:07):
Think of it this way.
It was probably a greatbirthday present for him because
men love to be right.
Yes, there's that.
And don't get me wrong, thewin is.
Is that it was a fantastic trip.
Like, we had hours in the car,and we just were talking and getting
to.
I mean, not saying, like,getting to Reno, like each other,
(06:29):
but talking and deeper leveltalk, like, the whole way and just
reconnecting.
And that was really nice.
We had a really fun night,even though we didn't make it to
the casino in Cherokee.
And then we had a blast whenwe finally made it to the Airbnb
and laughed about it for.
We're still laughing about it.
So it was memorable.
(06:51):
So something really sweet thatBrett used to say to me whenever
I took a wrong turn orsomething, because let's be clear,
you and I are very similar inthe way that if we're talking to
somebody, we're just gonnakeep on driving right past our destination.
And who would be like, I wish.
I could say that.
(07:11):
That's a new thing.
No, I could tell you storiesand stories.
Courtney.
Going.
Name.
All right, continue.
Oh, yeah.
When I was a teenager, I wastaking my friend to visit the Great
Salt Lake, which was like 20minutes away.
I drove her to Nevada.
It was myself.
(07:31):
It was before cell phones.
My dad was like, where are you guys?
Because I called him when wegot there.
I was like, my mom and dad aregoing to be so worried.
They're going to be so mad.
And they weren't.
They were just laughing hysterically.
Oh, my God, I can't.
And this is why we host together.
(07:52):
It's so true.
But one cute thing Brett usedto say to me was, it's okay.
It just gives me more time inthe car to spend with you.
Aw, what a fucker.
What happened?
I know, I know.
But I thought that was cutebecause you and Simon were, like,
(08:14):
using that time to.
So that's the success, right?
It is.
That's really sweet.
Yeah.
We were still able to have agreat time, and now it's like a really
funny story.
I just laugh that, like, I just.
I just am geographygeographically challenged.
Is that the word?
Yes, in all senses of the word.
Even.
Even trying to say the word.
(08:37):
Oh, my God, I love you.
Do you have a fail?
I took up a lot of time.
No, you're totally good.
My fail is going to be pretty short.
My fail is literally that Ialways wait to the last minute to
go to the hair salon, and so Iwanted to go and spend.
Get my hair done with.
Was it Kayla?
Is that her name?
At Aveda?
Oh, yeah.
Did you see Kayla?
Okay, yes, it's.
(08:59):
Wait, what'd you call her?
Kayla.
Kayla Jones.
Oh, I thought you said cra.
I thought you said crazy Kayla.
I do not call her crazy.
She is.
She is.
And she's, like, super, like,normal and, like, down to earth and
smart and not ditzy like me.
(09:19):
But anyway, if I called intime, because she's booked out all
the time, right?
So, yes, I didn't call her in time.
Yeah, I didn't call her in time.
And so it was okay.
This is how bad I did not.
Just not in time.
I called the day that I wantedan appointment.
Melissa.
I know every time I do that, Iget stuck with, like, somebody that's,
(09:42):
you know, got an availability.
We'll just say it like that.
She cut my hair and.
Okay, the haircut's okay.
It's not bad.
It's not exactly what I askedfor, but I'm.
I can live with it.
But what was killing me is howshe styled it.
So it's like super short, justbelow the ears.
And then she gave me bangs.
(10:02):
I wanted the bangs to be alittle more swoopy and kind of like
off to the side and, like, layered.
But she gave me straight cut bangs.
Okay, fine.
I can work with it.
But when she styled me, shestyled me.
She curled everything under.
I freaking looked exactly likeLord farquaad Even my bangs were
curled under and they werereally short on my forehead and the
(10:27):
rest was like a paint way.
It was like straight and then curled.
In like, really, like, high.
And it was hilarious.
And then I had you walk up.
To Kayla and be like, look atthis beautiful hair.
She's already gone, actually.
But I did.
So Caleb would have been like,yeah, no, sit down.
(10:49):
Well, here's.
She.
She probably would have.
But here's the other thing.
The haircut isn't.
Is fine.
Whatever.
It's not awful.
However, though, the next dayI had my photo shoot with one Soul
Photography.
And so, like, I myself didn'tknow how to style it and the lady
there didn't either.
And so that's kind of.
Yeah, she.
(11:10):
I had to like, restyle it alittle bit myself and I had to ask
her to redo it because shekind of made me look like an old
lady from the 80s that has herhair, like, super, like, ratted up,
but.
But like kind of bowl cut style.
Yeah.
So it was a fun couple dayswith my hair.
And it was because I didn'tcall ahead.
(11:30):
So what.
What's the success from this?
I did learn how to speak upfor myself because when I was at
the photo shoot, she styled itthat way and I was like, this isn't
me.
I'm so sorry.
Can we do it more like this?
So I feel like I had a lessonin, like, using my words to say what
I want in a.
In a polite way, but that's all.
(11:52):
And maybe that's my head.
Oh, yeah, yeah.
Sorry.
That's.
Just saying you're, you know.
Yeah.
That could be the othersuccess thing that I learned.
But why would I do that?
I.
You need to get some of thehair wax, like hair paste things,
(12:12):
and I bet it would look reallygood to, like, piece it out with.
Oh, yeah, you're right.
Actually, I used to have some.
I wonder if I can find it.
You need to play with it.
I love it.
Today we are sharing with youguys our friend Lindsay Little.
She is the gut health expert.
She specifically helps womenafter 40 and menopausal stage handle
(12:36):
all the negative side effectsof menopause and especially, like,
gut problems that we all havepretty much all of us all the time.
And we just think it's normalwhen it's not normal.
Yeah.
And what.
What's.
What we didn't talk about inthe episode that I wanted to point
out is that she also has afarm that her services as a gut health
(13:01):
coach all fund her animalRehabilitation farm called.
We did in lamb's acreage.
Talk about that.
That's amazing.
We just talked.
Yes.
So that's literally why she.
I'm not literally why she doeswhat she does, because she does obviously
help women and coaches womento be a healthier, you know, version
(13:25):
that they want to be.
But, yeah, all the money thatshe makes from her services, it goes
towards the animals, and she'sreally proud of that.
And obviously her website willbe attached below, but, yeah.
Okay.
Okay.
Wow.
Thank you, Sam.
I'm so glad that youremembered to say that.
I.
So when we met with her, Iwasn't really sure what to expect
(13:46):
because it doesn't sound thatinteresting to talk gut health, but
at the same time, it's like, Idon't know.
Yeah, let's.
Let's better our bodies andourselves, and that's what we're
about.
But she was awesome.
She was so interesting.
Yeah.
So.
Yep.
And it's funny that you saythat, because when I'm trying to
make you laugh for photos, allI have to do is say poop and you
start cracking up.
But anyways, here she is.
(14:15):
All right, skirt up.
Squad.
Today we have with us Lindsay Little.
She is a holistic health coachand runs the business Full Bloom
Acres Wellness.
She reached out to us aboutbeing interested in being a guest
on our show, which was really exciting.
So exciting.
So, of course, we had to haveher on, and especially because what
she specializes in.
(14:36):
We've had questions.
Yeah.
People have asked us questions.
And you.
Yeah.
So it was like, perfect timing.
It just kind of meshed.
So here she is.
Welcome.
Welcome.
Hello.
Thank you so much for having me.
I'm so excited to be here andto talk to everyone listening today.
Well, we are excited foreverything that we have to learn.
(14:58):
Yeah.
So I actually.
First thing, the art behindyou seems to be kind of like a little
hint as to some of the thingsthat you cover.
You want to tell us a littlebit about yourself and what the wellness
means in your business title?
Absolutely.
Yeah.
So, again, my name is Lindsay Little.
I'm the owner and founder ofFull Blue Makers Wellness, which
(15:19):
is a virtual health coaching practice.
And I.
I do it all.
You know, that's.
That's my business thatfocuses on health coaching, but I
love talking to people andeducating people as well.
And really, my focus is onhelping women over 40 resolve embarrassing,
annoying, painful, all thosefun things about digestive issues.
(15:42):
And I also lump weight lossand hormonal balancing in there too.
And I really focus on thenatural side of Things.
So how can we work with yourbody, work with food, work with lifestyle
modifications and stressmanagement, things like that?
Instead of just putting a bandaid on those symptoms, we really
(16:05):
work to get to what is theroot cause.
What are we, you know, what'scausing all of those symptoms, rather
than just, well, my tummy hurts.
So I'll take Tom, which works,you know, for a while, but there
are consequences to that, soI'm sure we can get into more of
that too.
Yeah.
Before we dive into theMythbusters, how did you become knowledgeable
(16:30):
on all these topics that we'regoing to talk about today?
Yeah, like so many people inthe alternative health field, it
really came from my own story.
And I'll give you kind of abrief recap of it.
I.
Looking back, I really think Ijust struggled with digestive issues
for as long as I can remember.
So from when I was a reallylittle kid, but I didn't put it all
(16:53):
together until probably about10 years ago is where I kind of hit,
you know, rock bottom.
We'll call it, like my breakbreakthrough moment that this is
not normal.
Something needs to change.
I can't keep living like this.
And I ended up making anappointment with my doctor.
You know, you go in there,rattle off all your symptoms, all
(17:16):
the things that are bugging you.
And her advice to me was,drink some water and get some sleep.
Great.
Which that is the worst adviceyou can give to someone who came
to you because she can't sleep.
Like, if I knew how to dothat, I wouldn't be here.
(17:36):
Right.
So that kind of lit a fireunder me.
She also recommended threepretty heavy duty prescription medications,
even though she just had told me.
She pulled up my lab work,said I'm perfectly healthy.
So there is a big disconnectthere, like, what are we doing here?
So it lit a fire under me totry to figure out what was happening.
(18:01):
And I just set off on my own discovery.
Of all the courses, all theself help books, all the supplements,
it gave.
Me a little relief.
I worked with a coupledifferent practitioners.
I found a really amazingholistic chiropractor who was very
supportive and just helped me.
Chiropractor?
Yeah.
Helped with digestive issues.
(18:23):
Yeah.
She did a lot with healing,like the healing arts.
Healing.
Energetic healing, too.
So I had no idea about thatwhen I contacted her.
So it was like this happy accident.
So.
Okay.
It's amazing when you kind ofbranch out, what different practitioners
(18:44):
can really help you with.
Even if it's not obvious.
You would.
You wouldn't think that achiropractor could do that.
So it's right.
It's kind of cool.
It's kind of cool.
A lot of chiropractors aregoing to look at at least some of
the ones that I've been to inthe past that do have that holistic
side to them.
They're going to look at likethe whole body as a system rather
than just like, hey, I'm adoctor, I focus on the heart or I
(19:07):
learned about the feet.
So it's just kind of interesting.
I'm not saying that becausethere are people who will go to their
chiropractor for maybe thingsthat they might, should maybe see
some.
Yeah, I'm not gonna lie.
I thought you go to achiropractor and then they all just
look at you and go, pop, pop,crack, crack.
And then you're out the door.
(19:29):
And a lot of them do.
Oh, it stops there.
But those holistic mindedones, it's kind of the chiropractic
field from my understanding.
I'm not a chiropractor, so I'mjust speaking from my own experience.
But it kind of opens the doorto a lot of other alternative therapies,
like food and like energetichealing and just all these other
(19:52):
things.
It's kind of that gate, a gateway.
It was the gateway for me togetting into energy work about 15
years ago.
Seeing a chiropractor.
Yeah, that's amazing.
Actually you say that.
Oh, that's very cool.
So, yeah, that, I mean, thatchiropractor did help me a lot, but
it just wasn't, I didn't, Iwasn't all the way there.
Like, I still wasn't feeling myself.
(20:13):
So.
So it was another stepping stone.
Yeah, it was a stepping stone.
I, I ended up going to gradschool, which seems kind of an overreaction
to figuring it out, but I, youknow, through that I accidentally
became a health coach.
I got my master's degree inholistic nutrition.
Oh.
Again, it, it helped a little bit.
It was a stepping stone.
(20:34):
And then after grad school,once I started actually opening my
health coaching practice andworking with women, I was noticing
they, they were all sayingthey had digestive issues.
Not right away, but as we weretalking about it, like, oh, it's
not normal to go to thebathroom once a week.
No.
So once we start talking aboutit, the, like the dots start to connect
(20:59):
and that really.
I stumbled upon a podcast andit introduced me to gut health and
it was like the clouds partedand everything was like very, very
clear to Me.
That was my.
The key for me, and that'sbeen the key, you know, for all the
women that I've helped.
Really digging into that.
(21:19):
Gut health.
Interesting.
All right.
Wow.
So you're saying.
Are you kind of saying, like,gut health is, like, the center of
what you do?
Yeah.
And then it kind of affectsother things, too.
It sounds like.
Yeah, yeah.
And I mean, if you ask anypractitioner, and they're going to
tell you, you know, like achiropractor will tell you.
(21:40):
It's chiropractic.
That is the basis for health,you know.
Okay.
Cardiologists, they'll say theheart is.
So I really think digestion isat the heart of it, because if you're
not digesting your food well,you are going to be tired.
You're going to have reallyweird hormonal issues.
(22:01):
You might have food allergies.
You might be super crabby, youknow, super moody all the time.
And those things seem normal,you know, quote unquote normal from
what we're told.
But a lot of times, it comesback to the food.
So for me, it makes sense.
Like, let's tackle the foodpiece, because that's.
(22:22):
No, you're right.
Yeah.
It's so interesting because,like, we think.
I think of food, and I thinkof, like, oh, stuff that makes me
feel happy and good and Right.
You know, and then.
But the truth is, like, noneof, like, we have to have food.
That is literally how we getour energy for life.
Yes.
And so it's like, how do we sometimes.
(22:44):
It's so easy to sometimesforget how important it is, but when
you put it that way, it'slike, oh, yeah, maybe we should look
at it.
And it does make sense,because I feel like we forget that
there's so many organs in ourbody that all have small, different
parts in the digestive.
And so in my head, I kind ofsee, like, all the organs as, like,
little construction workers.
And so, like, we can't seethem, but they're, like, sitting
(23:06):
there doing their job.
And so, yeah, it would betiring if they're, like, having to
overwork.
Yeah.
And, you know, still unable toget the job done.
Just like us as humans.
Yeah.
So, yeah, I'm excited to learnsome more about this.
Do we want to go into some Mythbusters?
Common.
Common.
(23:26):
Yeah.
Love it.
All right.
All right.
So common myths.
Let's see if we can bust them.
Yeah.
Let's see.
Are we busters?
I love it.
I love that.
Got busy.
Busters.
Okay.
Oh, I cracked myself up.
Okay.
I'M sorry, I'm done.
Okay, let's start.
(23:48):
Well, I kind of mentioned this before.
This will be a multiple choice question.
How many times should you be going?
Number two a day, I think.
Okay, I'm gonna write down my number.
I'm not gonna show it to Sam,and then I'm gonna.
No, just kidding.
I'm taking this way toocompetitively and seriously rude.
(24:08):
How many times?
You said a week?
A day.
A day.
A day.
Oh, or a week.
I don't know which.
I mean, you should be going.
I think you're supposed to begoing, oh, okay, a week.
I was thinking twice a day.
Twice a day.
I think once a day.
So I don't know.
Yeah, so definitely once a dayis going to be the answer.
(24:32):
Melissa Blank.
A little.
I will say if for people whoeat primarily a plant based diet
or vegan people who eat a lotof fiber, they might go two or three
times a day.
And that's totally normal forthem because the more fiber you eat,
the more you're gonna go.
Okay, so if you're listeningand you're only going once a week,
(24:54):
that's, you know, that's a red flag.
Like, we need to do somethingabout that.
We need to get things moving now.
What if you're going once a week?
Like, then it's just all good.
Or is it like only a specific,like, look or type?
What do you mean?
Like, what if you go once aday, but it's like explosive diarrhea
(25:15):
like that, that's probably not normal.
Oh, once a day.
Okay, got you.
Yeah, yeah, yeah.
So that's.
And that's a great question.
That's the follow up question, right?
Oh, so we really.
There's actually, it's calleda Bristol stool chart and it's actually
a chart that we use.
And this is a like widelyknown thing.
(25:35):
I did not make this up.
I should probably have that onmy wall as well.
But it shows, you know,different stool types.
So basically, what does yourhoop look like?
And really what we're goingfor is going to be kind of a sausage
like hoop, kind of an S shape.
We want it formed but not hard.
(25:56):
We want to be able to sitdown, go to the bathroom, get up,
go about our day.
Like, it should take like a minute.
Ordeal.
Yeah, you should not have to strain.
You shouldn't have to, likepush really hard.
You shouldn't have to beconstantly going to the bathroom,
like for diarrhea, you know,you shouldn't go through a roll of
(26:18):
toilet paper, you know, wipingand Everything, it should just be
very easy.
Very, you know, and you caneven train your body.
You know, kind of like whenyou potty train kids.
You teach your body.
Okay, it's 6:00am Just woke up.
I'm gonna have a glass ofwater and we're going to poop.
And you can train your body todo that.
(26:39):
Yeah.
And so we want.
It's kind of the Goldilocklocks situation.
We want it formed.
We don't want it too hard, wedon't want it too soft.
When it's soft, like theexplosive diarrhea, you know, that's,
that's a sign things aremoving too quickly through us and
we need to slow it down.
If it's hard, that means, youknow, things.
(26:59):
We need to speed it up alittle bit.
That's a general rule of thumb.
You can have both.
So you can be constipated andalso have diarrhea at the same time,
which is super fun feeling.
That sounds really complicated.
Not fun.
And it, it is complicated.
And that's why we have those,you know, charts and we have things
(27:22):
to base it off of.
But by looking, like gettingto know what's in the toilet, you
know, it sounds weird, but that's.
We can make such a good, goodjudge of when to, you know, seek
care, seek, you know, medicaladvice or whatever.
Do you ask people for a photoof their.
No, I don't.
(27:44):
No.
I have had people send them to me.
I always tell them, nope, thisis why we have a chart.
Dude, people have shown metheir shoes.
I was just gonna say, I feellike this is coming from a place
of.
She's seen photos.
Okay, so you guys know that I.
Don'T talk to my mother in lawanymore because of.
(28:04):
And she went through thislike, phase where she was like, oh,
you take this supplement andthen worms come out of your poop.
And so she was literallyshowing us photos of poop and these
worms.
And I don't even know.
Like, I don't know.
It was weird.
I was like, I don't.
Why am I looking at your poop?
Anyway, so we got one myth.
(28:26):
Yeah.
I'm one.
You're zero.
I am.
Okay.
I was a sometimes, right?
Yes.
Vegans.
There you go.
Yes.
Perfect fiber.
Fine.
Both get a point.
Okay, are we keeping score orkeeping score?
100, obviously.
Okay, let's see.
Number one or number two,which form of exercise is better
(28:50):
for weight loss?
Cardio or strength training?
Strength.
Which is better for weight loss.
Yeah.
I mean, I only know becauseyou told me, but I would Say cardio.
So I'll be honest.
Is it cardio?
No, strength training.
Oh, okay.
Okay.
I was very confused.
(29:11):
Okay, got you.
Yeah, we talked about thatbefore, so.
Yeah, you the answer.
Okay, got you.
So one to two.
Is that what we decided?
We can say one and a half ifyou want to be honest.
Fine.
Yes, I like it.
Okay.
Okay.
So, yeah, I just know that,like in the long run, you know, when
you build strength, that'salso going to continuously burn calories,
(29:35):
right?
Yeah, yeah.
What else?
Yeah.
And you know, cardio can bereally it if we stick with kind of
the gut health side of it.
Cardio can be very taxing onyour digestive system as well.
So.
And that's where I see a lotof women.
Through no fault of your own.
I was in that boat too.
(29:56):
I thought, you want to loseweight, it's cardio.
I have to bust my butt in thegym every day, running or on the
elliptical or whatever.
And that causes so much stressto your gut.
And especially this high, thehigh interval, intense, high intensity
interval training.
There we go.
The hiit workouts, those canbe very hard if you're stressed.
(30:18):
If you have anxiety, it cancontribute to it, which with anxiety,
stress, you're going to likelyhave digestive issues too.
So that's where you know froma weight loss standpoint.
Strength training is going tobe key because we're building muscle.
Muscle building happens whenyou strength train as well as bone
(30:42):
building.
We want that muscle.
The more muscle we can have,the more weight we're going to lose.
And, you know, that's reallyimportant, especially as we age.
So what does a strength, ahealthy strength routine look like?
Like, are we talking about youhave to have weights and be doing
like some sort of thing with weights?
Or is this like, you could usejust your body?
(31:03):
Like I used to just use mybody and do things like, like leg
curls and then like twists and then.
That'S how like I used tostrength resistance too.
That's still strength.
Yeah, it basically, it's.
It can be body weight.
It can be actual dumbbells.
It could be those resistant bands.
Those are really great too,especially for low impact or, you
know, if you have sore jointsat all.
(31:24):
But yeah, that's what we'retalking about because we're.
Anytime you put pressure, youwant to be putting pressure on your
muscles.
Put pressure on your, yourskeletal system, your bones.
That will signal your musclesand your bones to actually break
down and then build up.
That's what exercise isactually doing.
(31:44):
That's what strength Trainingis actually doing cardio is amazing
for your heart and for endurance.
Not for my heart.
It makes me feel awful.
Cardio is not my favorite.
I will say I'd prefer to belifting weights for sure.
Yeah, that makes sense.
I mean, I have a follow upquestion, but I have a feeling it's
going to be part of your Mythbusters.
(32:08):
Should we move on?
Yeah.
Next question.
We got to see if I win.
Okay, let's do.
Should everyone be taking probiotics?
Yes.
I'm going to say no because Ijust don't like these blanket statements.
(32:31):
Yeah, that.
I would totally agree withthat too.
Okay.
Yeah.
Damn it, I'm winning.
I'll try not to rub into your face.
Looks like I'm buying coffeein the future.
So.
Yeah, I mean, just a realquick reason for that.
(32:53):
I think, Melissa, you'reexactly right.
Like, those blanket statementsare very hard and even we want.
So probiotics.
Let me say this.
Probiotics are the living organisms.
They're the living gut bugs,whether it's in pill form or food
form or when they're actuallydown in your colon.
So that's just the name wegive them.
(33:16):
So when you're taking asupplement, you're.
They.
A lot of them are not, butthey should be an actual living.
Usually they're like someweird freeze dried or whatever.
I don't exactly know the problem.
I actually never thought of that.
That's gross.
Yeah.
Yeah.
It's kind of a weird, weird situation.
Yogurt and stuff.
Yeah, exactly.
Or kombucha.
(33:36):
Yes.
So if you're not.
I always tell people, ifyou're not going to be eating the
yogurt with the probiotics inthere with the, you know, living
stuff or the kombucha or, youknow, other probiotic rich foods,
then a supplement is probablya good idea because we need to be
getting those.
(33:56):
Those good gut bugs in us.
Okay.
I don't think I eat anythingwith probiotics.
A lot of the fur.
So fermented food.
So pickles.
I was gonna say.
Yeah.
Things like that.
I don't think she's allowed tohave pickles.
I'm not allowed to havepickles in the house.
That is correct.
Simon hates them.
My husband has a phobia.
(34:16):
I don't know why.
He probably needs therapy.
It's fine.
Fine.
Don't we all?
Yeah, we could all probablybenefit from that.
Right?
So.
Okay.
So we kind of.
We.
We.
I guess you just.
That's when we come and meetwith someone like you to kind of
find out, hey, what does yourdiet consist of and what do we need
(34:39):
to add more or less of?
Oh, I kind of see how thesequestions are probably like the order
that you go in to kind offigure out what someone needs.
Yes.
Yeah, you're exactly right.
And that's.
That's a big part of what Ido, is ask people these questions
to kind of draw out their answers.
And it.
Nutrition really, in myopinion, needs to be individualized
(35:03):
because we're all different.
So what.
What's healthy, you know,quote unquote healthy for me might
not be the same for both of you.
And even between the two ofyou, you might need a very, like,
a vastly different approachbased on your situation and your
goals to your health goals.
(35:23):
Yeah.
I feel like you also hinted atour age.
Yeah, absolutely.
Things are definitely going tochange, especially.
Right?
Yeah, especially when we'regetting into the menopause years.
I mean, it's each stage of life.
You can change what you need,and even from year to year, depending,
(35:44):
you know, if you're going verystressful time, your gut bugs are
going to change.
So you might need somedifferent types of support.
Any other myths that I can tryand catch up on?
She's running out.
I know.
I'm trying to think where Icould go on with this, but.
No, it's fine.
I lose.
(36:05):
Now you got a big bruise.
I'm just kidding.
I don't feel like I won.
I was going to give you apoint, too.
I was gonna say you should geta point for catching on that this
is the stuff she has to ask.
Her clients, I think.
So let's give her.
That was good.
Yeah.
Our headphones smashed.
(36:26):
Now we're like rams.
Like, okay, all right, moving on.
Sorry, we're weird.
Love it.
Oh, all right.
So what?
We met and we had our pre discussion.
We talked about how podcastsand, like, what we try to do is we
try to have conversations thatpeople don't usually have.
(36:48):
And then I think I told youhow awkward and weird it was when
I had to have a colonoscopy,and I was like, who has a colonoscopy
at 30 and then come to findout like it's normal.
And you had mentioned thateven, you know, when you're sitting
in a meeting and your stomachstarts making gurgling noises, like
that means something.
Mine are loud.
(37:09):
Yeah.
Can be embarrassing.
And I used to be like, oh, no.
Everyone thinks I'm over hereabout to fart or farting.
And then I'm like, oh, it'sJust my stomach.
And then they laugh.
Oh, you're just hungry.
And then I'm like, okay.
I feel like that's what Iassume it means.
Yeah.
But it's not.
It's just weird noises.
Yeah.
(37:29):
And sometimes, of course, itis hunger.
You know that.
That tummy growling kind ofthing can, you know, as a sign your
body's telling you, hey, Ineed food, I need fuel.
Right.
Because that's food again, isfuel for your body.
But yeah, I mean, thatgurgling, it's really common.
It's very embarrassing.
(37:50):
You know, I've been there inmeetings and.
Or even, you know, virtual meetings.
And all of a sudden my stomachstarts kind of going crazy.
And, you know, it's.
Again, it's kind of that signlike something's up, we need to dig
a little deeper.
And I just did a daze.
Okay.
Sorry.
You might turn cue.
(38:11):
Yeah.
What does it mean?
So a lot of times it just.
It could mean different things.
It could be your body justdigesting food.
It could be.
Yeah.
Like you're trying to pass gas.
Like it's trying to move something.
So you're kind of.
Interesting fact.
(38:31):
Your digestive tract.
So from your mouth all the wayout the other end, it's a tube.
So that food isn't actually inyour body.
It's in this tube moving along.
And your muscles move the foodthrough your body.
So as it's like squeezing, itsqueezes, it turns food, it kind
of squeezes, squishes it.
(38:52):
Those are part of the.
The digestive processes thatyour body does.
So those things, it can makenoise sometimes.
It can be, you know, waterkind of sloshing around in there
can be things like that.
It can also be what I found.
It's.
I think it's kind of thatimbalance in your gut.
(39:13):
Gut bugs.
So your good guys versus yourbad guys.
And what I found really helps.
My.
My dad actually also sufferedfrom that.
Like, he had a very gurglystomach all the time.
And we started him just eating fermented.
I think he liked the fermentedcarrots or something.
So a pickle, basically.
(39:34):
But version.
Okay.
And he was eating that.
So he would just have aspoonful of that with every meal.
And it calmed it down so.
So much.
Really.
Yeah.
And again, those.
Those carrots, because they'refermented, they have those probiotics.
They're helping to balancethose good guys down in your digestive
(39:56):
system.
Cool.
So I would try that and see.
Give that a whirl.
I do like pickles is picklesjust regular dill pickles.
Is that okay?
Yeah, you just want to justlook at the label to see what's added
to them, because a lot ofbrands are going to add.
There are some preservatives,preservatives that go in there sometimes.
(40:19):
There's a lot of sugar.
There's some things that youjust don't necessarily want that's
kind of counterproductive towhat you're doing.
So, you know, if you can doyour own or know someone that makes
their own, I think homemade is.
They are good.
My mom used to can dill pickles.
Interesting.
(40:39):
Yummy.
So what have you found?
This goes to, I think, what alot of our listeners are really interested
about.
What have you found?
Gut health, the link betweengut health and menopause.
Yeah, that's a great question.
So what I'm seeing and what.
So in my practice, what I'mkind of seeing, as well as what's
(41:02):
kind of been confirmed withother practitioners that I'm, you
know, in contact with and justseeing it on a general stage, I really
think it goes back to ifyou're not digesting your food well,
you are going to potentiallyhave hormonal imbalances.
And as we head into menopause,Right, that's a huge hormonal change.
(41:24):
You know, estrogen goes wonky.
You know, testosterone can go wonky.
So we really, we don't want tobe contributing to that anymore than
what the body's already doingas we're moving from those childbearing
years into the next phase.
So it's going to.
Those hormone fluctuationswill happen regardless.
(41:46):
But if we're not digesting ourfood, if our gut bugs are out of
balance, it kind of makesthings worse in a lot of cases.
So it goes back to, you know,people come.
I talk to a lot of women.
They're like, my, my hormonesare out of balance.
My doctor won't help me.
I'm like, well, how do youknow that?
First of all, like, let's,let's talk.
(42:06):
Did your doctor run hormonal tests?
Like, did they do any.
That's what I was about to ask.
If you work in conjunctionwith doctors and getting like a panel.
Yeah, and sometimes I do.
I do.
I am able to actually orderfunctional lab work through my practice
as well.
Okay, nice.
Facilitate that if that'ssomething someone wants.
(42:27):
So I can't diagnose.
I'm not a doctor, but I canhelp you read the test and help find
ways to nutritionally supportyour body that way.
So that's what I can do withthose types of tests.
But what I find is many, many doctors.
Again, there are, of course, exceptions.
There are amazing doctors outthere, but for the most part, they
(42:49):
either don't want to run ahormone panel or they say they're
not effective, or they justrun the very basic one which will
only show an estrogen levelwithout taking into account, like,
where it is in their cyclethat they're testing.
Your estrogen level'sdifferent, you know, based on where
it is throughout the month.
So if you're testing at thebeginning of the month, it's going
(43:10):
to be a little bit differentthan at the end of the month.
That's a good point.
Yeah, yeah.
So are we talking about likethe literal calendar month?
Are we just talking about our personal.
Like our flow and your cycle?
Yeah, okay.
Your month, whatever Your.
Okay, just wanted to clarify.
No, that's a good question.
That's a great clarifying question.
For sure.
For sure.
(43:31):
Yeah.
Yeah.
So generally it's going to beabout your 28 or so days.
There it is.
Yeah.
Okay.
Yeah.
So, yeah, so there is that big connection.
And what I've seen is as westart to really support the gut,
so I'll have people come to mewith constipation, diarrhea, you
(43:51):
know, food sensitivities,things like that.
So we work on supporting the gut.
We find the foods that they'rereacting to, we help optimize their
digestion.
So let's absorb as many ofthose nutrients as we can.
And through that practice,they start to see things like headaches
will start to diminish or goaway altogether, like those hormonal
(44:13):
headaches.
They'll see things like, Iworked with one client, her night
sweats and hot flashes almostdisappeared after we worked on her
gut.
And that just.
It's such a big connection.
It's such a big thing.
You know, if.
If we can tackle hot flashes.
You know how many women arestruggling with that?
(44:37):
Yeah, I'm not even inmenopause yet, and I've like, my
doctors have checked mymedicine and they're like, no, it's
not a side effect.
But like, I'm a cold person,like, and I'm sweating at night,
like, even while I'm cold, andI'm like, I'm getting tired of this.
Like, the sheets are all wet.
But I guess maybe that ishealth or gut related.
It could be gut related.
(44:58):
It could also be blood sugar related.
So, okay, about.
It's estimated that about 90of us actually have blood sugar control
issues.
And don't even know it.
I can believe that.
That interesting.
Yeah.
How do you figure this all out?
From reading, from researching.
But like, so does that meanwhat I'm hearing is dollar signs?
(45:25):
Because it's like you needthis panel to check hormones, you
need this to check this level.
You need help processing whatthis means and how to go forward.
Like that sounds intimidatingto me.
Yeah, it would be to do itthat way for sure.
But the really nice thing isthat there are so many things that
(45:49):
you could do for free to justget started kind of testing yourself
in a way.
So, yes, testing, likehormonal testing will be great.
You'll get the data.
I love having data.
I love, you know, I do all thetests myself because I just love
the D.
But a lot of my clients don't either.
(46:09):
Don't want to, can't affordto, or just it seems out of reach.
So we'll do things like, okay, let's.
Let's focus on eliminating ourtrigger foods, you know, quote, unquote,
trigger foods.
So if you think you'rereacting to like sugar, so you eat,
you're craving sugar all thetime, but when you eat it, you get
(46:31):
really bloated, you can'tsleep at night, things like that.
Let's cut out the sugar andsee how you feel.
So that's a form of doing anelimination diet, if that's familiar.
Sounds a little familiar to you.
Yeah, I was actually wonderingif that was maybe something like
I've known other wellnesscoaches in the past, and that's pretty
(46:52):
much where they have most ofthem that I know have started or
will start.
Like, you have to just.
I don't even know because Ihaven't done it myself.
I never made it through.
But like, you just eliminateeverything and you slowly add things
back in.
Because otherwise how are youto know what is causing issues to
your body?
Right, Exactly.
Yeah, yeah.
(47:13):
And there are very simple waysto do it rather than a full out elimination
diet.
But, you know, like I said,with the sugar, for example, we could
use that, like, let's cut outthe sugar, the added sugar.
So stop with the sweet, likeputting sugar in your coffee, stop
eating the cookies, thingslike that.
Let's just cut it out.
(47:34):
And yeah, that's, that'schallenging in itself.
Right.
Especially like I'm a hugesweet tooth, so that, you know, that
can get me sometimes too.
But if we cut that out andthen start to feel better, then we
know we're on the right track.
And that's what I, That's Ithink the easier way to do things
(47:56):
rather than, you know, goingstraight to testing all the time.
So, yeah, I.
There are a lot of things thatwe can do.
Another thing, you know, if I.
If I work with someone whodoesn't like vegetables, doesn't
like fruit, you know, ordoesn't eat a lot of those things,
I'll have them, you know, thenthat's a cue to me, you know, red
(48:19):
flag that they're not eating alot of fiber, because fiber is only
found in fruits, vegetables, plants.
Okay?
So any plant food is going tohave fiber.
Animal products.
So meat, dairy, doesn't havefiber in it unless it's added back
in some way in thatmanufacturing process.
(48:39):
But plants, you know, theanimal, the cow eats the grass to
get the fiber.
Like, it's a.
It makes sense when we thinkabout it.
But, you know, it's one ofthose things we're not.
We're not taught.
So how do we eat that?
So, yeah, I would challenge aperson like that to, let's start
eating more plants.
Let's just pick.
(49:01):
I use what I call a plantplant tracker and have them count
plants.
How many different plants doyou eat in one week?
And what I'm doing is I'mhelping them eat more fiber.
But if I tell you, you know,Melissa, I want you to eat 15 grams
of fiber this week.
How boring.
It sounds daunting.
(49:21):
Yeah.
Yeah.
Also, like, I have to count.
I have to look at the back ofthe package, whatever you're doing.
Granted, I said package, butshe's probably thinking, no, you're
supposed to be eating whole foods.
Oops.
Well, everyone has a startingpoint, though, right?
Okay.
Okay.
Thank you.
Yeah.
I have to meet you whereyou're at.
So, you know, I wouldn't comein and say, you know, Melissa, I
(49:45):
need you eating 50 grams offiber, and you're eating seven in
a day.
Yeah.
You would blow up like a balloon.
Right?
Like, you would have someserious cramping going on.
Your body would not respond well.
Okay.
So we would start small.
And that's where countingplants is a lot more fun than counting
(50:06):
fiber.
And it's.
I like that.
Delicious.
Eat.
You know, you get to playaround with it.
And if you go.
And I'm saying, so different plants.
So if you eat blueberriesevery day, that's one plant.
But, you know, blueberries,strawberries, or raspberries, those
(50:26):
would be three different plants.
Okay.
Because they have a differentmakeup of fiber in there.
Got you.
So I'm seeing how this couldbe fun.
I would Need.
Yeah.
She's like, I want the fence.
No.
Okay.
Honestly, my brain is like, Ineed a chart of all the fruits and
a chart of all the vegetables.
(50:47):
And then, like, let me justsit here and be like, oh, I could
eat this fruit and this fruiton this day of the week.
And then you're.
Yeah, that makes sense.
You're.
You're a planner.
Yeah.
Yeah.
And I think it's kind of interesting.
So I'll have people do that.
You know, if.
If we're doing that, I wouldsay, you know, week one, here's.
Here's the.
I have a little chart.
(51:08):
It's just a blank chart.
You know, write down the nameof the plant that you eat.
So here's your chart.
Don't change anything.
Let's just see how many rightnow, how many plants you're eating
this week.
Whether it's three, whetherit's 13, it doesn't matter.
But we need a starting point,so don't change anything right away.
Let's just see where we'restarting from.
(51:30):
Okay.
So that we know where to go.
Okay.
You know, and are you.
Okay?
Are we, like, thinking, oh,there was a piece of lettuce on my
burger, or is it more like.
That's not a serving.
There's a lettuce and a tomatoon the burger.
Right.
I don't know.
Yeah, I wouldn't call it kind of.
Giving ourselves any egg.
You can.
Come on.
(51:52):
That was a good one.
That is something I would do.
Oh, no, me too, apparently.
And that's so funny, becausethat is what everyone does when I
tell them this.
They're all like, oh, how can I?
You know, what about trail mix?
Does that count, like, as sixdifferent nuts?
What about if I put a bunch ofherbs on my.
(52:14):
Oh, a nut is a plant.
Well, then what does count?
So, okay, I guess I want to know.
Yeah.
So I would always say whatevera serving is.
Okay.
So, you know, if you're havingwalnuts, which is a plant.
Right.
It comes from a plant,therefore it's a plant.
It counts for this.
One serving of walnuts wouldbe one plant.
(52:35):
Okay.
One serving of blueberrieswould be a plant.
The only things I wouldn'tcount in here are going to be things
like juices, because all thefiber's already been removed.
Right.
To make it a juice.
Smoothies would count, like,the things that go in your smoothie,
though.
Oh.
Because the fiber's in there.
Okay.
And then the only other thingwould be dried spices.
(52:57):
You know, if you sprinkle,like, oregano on pasta or something.
Right.
There just isn't enough of it.
It's still good, like stilluse those spices, but.
Yeah.
It's not contributing to thefiber piece of it.
Okay.
Okay.
All right.
Thanks.
(53:17):
That does make it a littleless scary.
Yeah.
Yeah.
A little more attainable.
Yeah.
I just want my charts and Iwant to put stickers on it.
Yeah, there's something wrongwith that.
Oh, I'm a child.
So for those of us that have areally busy lifestyle and are constantly
(53:39):
on the go, go, go with ourwork and stuff, do you feel like
that has any bearing on.
I guess in my mind, if you'rereally, really busy, that that would
count as kind of working outin my brain.
So, like your digestive should be.
(53:59):
Yeah, yeah.
And that's where we get intothat hustler lifestyle.
Right.
And it's been so blown up overthe last several years.
Really.
And it's kind of.
That brings us into that busybusyness where someone asks you how
you're doing and you're like,oh, good.
But things are.
I'm really busy.
Like, we wear the busy badgeas kind of that honor.
(54:23):
Yeah, it.
And I, I do that too.
You know, I'm, I'm a humber there.
So it's through no fault ofour own.
But when we're constantlybusy, when we're constantly even
telling ourselves, you know,when you say, when you make that,
that comment, yeah, things aregood, but really busy, you're reinforcing
that idea into your body and.
(54:44):
Oh, that makes sense.
And, you know, it's causingthat for a lot of people.
Some people are fine, youknow, some.
There's obvious exceptions to everything.
But for the most part, andespecially the women I work with,
what I see is the stress comefrom it, where they're so busy they
don't have time to eat or theyfeel bad, you know, prepping food
(55:05):
for the week or sitting downand not eating that daunting.
Yeah.
Or you just like stuff yourface on the go.
Yes, yes.
I used to do that all the timewith my last job.
And I thought it was okaybecause I was eating nuts.
I was eating trail mix in mycar, driving from meeting to meeting.
And you know, how easy is itto eat half a bag of trail mix?
(55:30):
Well, how many servings ofnuts are in there?
You know, And a serving of nutis nuts is a quarter cup, like fits
in your palm.
So how many of those did Ijust eat while I was, you know, on
this 30 minute drive?
And that adds.
So I think a big Thing is thatwe're just.
(55:53):
When we're focused on theother stuff, we're not focused on
us in our body.
It sounds a lot like.
It has a lot to do with justbeing present and.
Yeah.
What's the aware?
Yeah, yeah, that's kind ofthat, you know, again, it's kind
of trendy, that mindset, youknow, being mindfully eating and
(56:15):
being mindful.
But it does play such a huge role.
So, you know, one of thethings you can do just to be intentional
about the food you're eating.
So, you know, some people willsit down and they'll say a prayer
before they eat.
Well, what that's doing reallyis kind of making us pause.
(56:37):
So you could just pause.
If that's not your thing,could you just sit down and pause
and just take a deep breathbefore you eat that food?
Food.
And what it's going to do istaking that deep breath, you know,
if.
Bring it all the way down, youknow, in your abdomen.
Just a really deep breath thatactually activates that parasympathetic
(56:58):
nervous system.
So that's your rest and digestmode coming on, and you need to be
in that mode to properlydigest your food.
Oh, so that's what actuallymoves the muscles.
Yeah.
Okay.
That makes sense.
Okay.
Yeah.
And that's that idea.
(57:19):
It's all connected.
We're all connected.
The whole body all connected.
So that's a theme that we findthrough all of our guests.
Yes.
Now, you mentioned food prep.
Do you have tips on that forpeople who are busy?
Like, that's just notsomething that I feel is tangible.
It's not.
I feel like it's not for meeither, but my roommate likes to
(57:42):
do it, and I'm like, it sounds great.
I'll eat some of it.
Yeah.
I'd rather cook one meal andthen just work.
Like, I do that same meal forlike, four days in a row.
I'm fine with that.
Cook dinner because I have tofeed the kids, and that's all I eat.
I'll make a huge meal and thendon't cook the rest of the week.
It's probably not healthy.
(58:03):
Well, I mean, that comes backto how many plants are you eating
a week?
That'd be something.
You know, you have the samebase meal, make it once, eat it all
week, but maybe you're addingsome different toppings to it or
different fruit or whatever.
So there's ways.
There's always ways.
It's.
I think with meal planning, wejust have this idea in our head that
(58:28):
it has to look a Certain way.
And it really doesn't.
It's whatever works for you.
So, you know, Melissa, youmentioned, like, make one big meal.
Have that the rest of the week.
That's a form of meal prep.
Oh, thanks.
Yay.
It felt so good just now.
Yay.
Okay, I'll accept it.
(58:51):
Yeah.
And that could be somethingwhere even you're making a meal and
then you just make extra,extra to have for lunch the next
day.
That's what I do, and thatworks really well for me.
You know, you could also, ifyou wanted to prep breakfast, for
example, like, let's just prepbreakfast on a Sunday when you have
a little more time or whatever day.
(59:13):
It doesn't have to be that,but, you know, then you have it for
the week.
And that could be.
Well, I'm going to just putGreek yogurt.
Like, I bought a big containerof Greek yogurt.
I'm just going to measure itout, put it in little containers,
maybe put toppings on italready, and then put those containers
in the fridge.
So you just made like a graband go.
(59:35):
That's your own grab and go breakfast.
So it can be as simple as youwant or as complicated as you want.
Do you happen to have, like,any suggestions of websites or people
that you like that have somereally quick and easy meals that
are also healthy?
(59:55):
Yeah, and I think that'ssomething that I provide in my coaching
program, too.
So I actually do customizenutrition planning for people.
Okay, that makes sense.
Yeah.
So I can put together recipesbased on what exactly you want.
If it's, you know, I just wantbreakfasts for, you know, for the
(01:00:18):
week, we can just do breakfast.
I want three meals a day.
I can do three meals.
But that's where I think ifyou can find some of those recipes
that you really like.
And by recipe, again, itdoesn't mean the super complicated
thing.
It could be.
This is Greek yogurt with sometoppings on it.
Yeah.
Some fruit or some nuts.
That's a recipe.
(01:00:40):
But, you know, I think that is key.
And then having thosetogether, that's a big part of what
I do because it can makethings so much easier for people.
This gives us a lot to think about.
All right.
If I eat a salad tonight, howmuch lettuce has to be in my bowl
to count as a vegetable?
And then how much carrots haveto be in it to count as a vegetable?
(01:01:02):
Like.
Keep it simple.
Make it easy for yourself.
And, you know, you certainlycould measure things out.
But, you know, at the end ofthe day, if you, you know, if you
have one piece, like a littleshred of carrot and count that as
a carrot, you know, count itas a plant, who are you really hurting?
(01:01:24):
You know, you're just hurting yourself.
So, yeah, cheat with it, youknow, if you want to, but you're
kind of like it's kind of thathonorary system and you know.
So for a salad, like what is areasonable size of salad?
You're not going to have thisgiant mixing bowl salad.
Right.
But just a normal size thatyou would get in a restaurant that
(01:01:47):
would be like a serving of salad.
Oh, okay.
It doesn't need to be super exact.
Yeah, I know some of us rulefollowers, we're like, no, tell me.
I know, I know.
At the same time.
Yeah.
So I was going to ask you,Lindsay, do you meet with people
nationwide?
Do you have some kind of like,are you taking new clients?
(01:02:11):
Yeah.
So I work 100% virtual, so Ican work with anyone, anywhere that
has an Internet connection, basically.
I also do phone coaching too.
So if you don't want the zoom,you know, we do a lot of video calls.
But if you'd rather do phone,I do that.
So yeah, I work with clientsall over the country and yeah, I'm
(01:02:31):
definitely taking on clientsright now for my one on one coaching
program, Ascent.
I do also have the custom mealplanning services, custom nutrition
planning that I mentioned earlier.
So that's, that's included inmy coaching program, but I've also
made it a standalone service too.
Oh, nice.
Okay.
He should make a cookbook.
I have a wondering book.
(01:02:54):
Yeah, I have a high protein,high fiber recipe book too.
Okay.
So there's stuff, it's allavailable on my website.
That's kind of the hub.
Okay.
And the website again, it'sjust fullbloomacres.com.
cool.
Easy.
Yeah, we like that also.
(01:03:14):
That's such a cute name.
It makes me so happy.
It like reminds me of like thehappy place we want to build.
We like a little farm and wejust have our like highland cows
out there and yeah.
Flowers.
So I will say that's funnythat you said that.
So Full Bloom Acres is theoverall name of my business.
And then my husband and Irescue farm animals.
(01:03:37):
So that's kind of the FullBloom Acres sanctuaries one side.
So my health coaching business ones.
Oh my gosh.
Oh, that is so fun.
Where are you located?
We are almost in Canada.
We're very northern Minnesota.
Oh, I want to come and visitmore than.
(01:03:59):
Well, add it to our list.
Right.
Oh, I love it.
Well, you are so fun to talk to.
And it's been fun.
Sorry if I was too silly.
What?
Gotta take myself a littlemore serious.
Stop it.
What are you talking about?
So goofy.
(01:04:20):
But thanks for joining us andI know that we all have learned something.
And let's see what we can doto make ourselves healthier.
A little healthier.
Yeah.
It sounds like it doesn't haveto be as hard as we try to put on
ourselves.
Exactly.
Thanks, Lindsay.
Take it easy.
Yes.
Thank you for having me.
This is a great conversation.
I really appreciate it.
(01:04:40):
Of course.
I'm so happy you reached outto us.
Same.
Did you like the episode thatyou heard today?
Great.
Share it with a friend.
And don't forget to rate and review.
Hey, you.
You're tuned in to the Skirtsup show with Samantha and Melissa.
Join our mission to normalizefailure, but still uncover the positives
at every twist and turn.
Skirts up, but keep yourpanties on.
What's up?
Skirts Up Squad it is.
Samantha and Melissa.
(00:21):
How are you?
Here for another episode ofSkirts Up.
Obviously.
Obviously.
Sorry, I forgot about the lag.
And so I was like, how are you?
It's worse today than usual.
Bummer.
That's okay.
You guys get us.
Well, I thought that I wouldjust kind of start off with telling
(00:42):
you guys the very, like,nothing goes to plan if I'm involved.
And so I just thought you guyswould appreciate this story, so.
I cannot keep a secret to savemy life.
I can't lie to save my life.
I'm just really bad at it.
And I planned this surprisebirthday trip for Simon, and I'm
(01:02):
really proud of myself becauseI did not tell a single person what
the plan was, and I definitelydid not spill to him.
Good job.
Thanks.
He was really impressed that,like, even as we're going, I still
did not cave and tell him.
So he didn't even know, aswe're on the road where we're going.
And was he driving or you?
Oh, no, I drove, and then Ikept my phone tilted away.
(01:26):
I know, right?
Yes.
So the plan started.
His birthday was on a Friday.
Our plan started on aSaturday, and we were gonna go to
this glow party with some friends.
But Saturday just kind of went crazy.
We ended up with this, like,he found this dog and brought it
home.
And it was like this wholeordeal of, like, he better find someone
(01:49):
to take it.
Like, we can't just leave thisdog with.
Did you find another dog withmy mom?
Yeah, we did, so.
But that was like.
It was a whole ordeal.
Okay.
I thought maybe I was gonnaget a dog today.
Oh, if I would have known, Iwould have given it to you.
Okay, sorry to interrupt the story.
I'll come back later and talkabout that.
Okay, let's see.
(02:09):
So the dog stressed me thehell out, so I'm already overstimulated.
And then the people that wewere gonna meet at the glow party,
they ended up canceling anyways.
And so I was like, hey,spontaneous change of plans.
We're gonna go a day early,and we're just gonna start going,
but obviously we can't checkinto where we're going a day early,
so I'm just gonna pick a spoton the way, and we'll just stop and
(02:31):
have a free night.
And he goes, okay.
That sounds great.
Let's do it.
We pack up, get in the car,and we just start driving to.
I booked a random town on theway to where we were going.
I ended up settling withCherokee, North Carolina, because
it's one of my favorite.
It's like the casino there,and it's a cute town.
(02:53):
Oh, really?
So that was the plan, is.
I was like, man, he's alwaystalking about casinos.
So let's just.
I think this.
This is on the way.
Let's just stop here for the night.
We can go check out the casino.
We did not check out the casino.
I was too tired, and I feltreally bad.
But.
And second of all, I thoughtCherokee was in Tennessee, so I thought
we were.
(03:13):
I thought we were going toTennessee, so.
Surprise.
Okay.
Surprise for both of you.
So we're at dinner that night.
Yes, we're.
We're at dinner that night.
And he goes, all right, so dowe need to make some plans for tomorrow?
Like, how far away are we fromour destination?
I go, oh, that's a.
That's a good thought.
I should probably look.
I took us through three hoursin the wrong direction.
(03:35):
Like, opposite direction.
Oh, so you were more like sixor five out, five or six hours away
now?
Well, I went three hours in adifferent direction, and then that
direction was three hours awayfrom where we were going.
So technically.
Technically.
Well, actually, no, our actualdestination was five hours away.
(03:57):
And so, yeah, it took us three hours.
You added a couple hours for sure.
Oh, for sure.
I mean, if we wouldn't havestayed the night, like, that would
have been fucking insane.
You're like, we're just gonnatake the scenic route.
Okay, okay, okay.
But it gets better.
It gets better.
So.
So we make it to the town ofwhere we're going, Dunlap, Tennessee.
(04:20):
We.
We get there, and then I'mlike, oh, we have, like, two hours
to kill before check in time.
So let's go to this brewery.
And so then we go to thisbrewery for about an hour, and then
I'm like, oh, there's this.
A Walmart that we gotta stopat on our way in.
So time to go do that.
Gotta find all the Walmarts onthe road trip.
(04:43):
And I map that out, and then I.
We're leaving Walmart, andwe're like, five minutes away from
the destination.
And so I blindfold him and Igo, you can't know where we're going.
Just in case there's any signsI don't want you to see.
Okay.
So I blindfolded him and AndI'm driving through this neighborhood
(05:04):
in the middle of nowhere, andI'm getting frustrated because I've
been driving through thisneighborhood for 10 minutes, and
I cannot find what we'resupposed to go.
And so now I'm flustered and frustrated.
And he goes, well, can Iplease take the blindfold off so
I can try and help you?
And I was like, sure.
We're in the middle of nowhere.
Go ahead.
So he takes the blindfold off.
He's like, Jesus.
(05:25):
Like, are we in deliverance?
Like, where?
Where do you have us?
I, like, I don't know.
I followed the map, and so Igive him the map, and he's looking
at.
He's like, Samantha, we're 25minutes away from the right neighborhood.
Like, you thought you were inthe right place.
You were, like, trying to findhouse numbers and stuff.
(05:47):
That's so funny.
Yeah, but you got there, and I.
Did wasn't even in the right neighborhood.
So, yeah, he had to navigateus to the surprise place.
And then I was so mad when wegot there.
I was like, surprise.
You know, where?
Here's the thing.
(06:07):
Think of it this way.
It was probably a greatbirthday present for him because
men love to be right.
Yes, there's that.
And don't get me wrong, thewin is.
Is that it was a fantastic trip.
Like, we had hours in the car,and we just were talking and getting
to.
I mean, not saying, like,getting to Reno, like each other,
(06:29):
but talking and deeper leveltalk, like, the whole way and just
reconnecting.
And that was really nice.
We had a really fun night,even though we didn't make it to
the casino in Cherokee.
And then we had a blast whenwe finally made it to the Airbnb
and laughed about it for.
We're still laughing about it.
So it was memorable.
(06:51):
So something really sweet thatBrett used to say to me whenever
I took a wrong turn orsomething, because let's be clear,
you and I are very similar inthe way that if we're talking to
somebody, we're just gonnakeep on driving right past our destination.
And who would be like, I wish.
I could say that.
(07:11):
That's a new thing.
No, I could tell you storiesand stories.
Courtney.
Going.
Name.
All right, continue.
Oh, yeah.
When I was a teenager, I wastaking my friend to visit the Great
Salt Lake, which was like 20minutes away.
I drove her to Nevada.
It was myself.
(07:31):
It was before cell phones.
My dad was like, where are you guys?
Because I called him when wegot there.
I was like, my mom and dad aregoing to be so worried.
They're going to be so mad.
And they weren't.
They were just laughing hysterically.
Oh, my God, I can't.
And this is why we host together.
(07:52):
It's so true.
But one cute thing Brett usedto say to me was, it's okay.
It just gives me more time inthe car to spend with you.
Aw, what a fucker.
What happened?
I know, I know.
But I thought that was cutebecause you and Simon were, like,
(08:14):
using that time to.
So that's the success, right?
It is.
That's really sweet.
Yeah.
We were still able to have agreat time, and now it's like a really
funny story.
I just laugh that, like, I just.
I just am geographygeographically challenged.
Is that the word?
Yes, in all senses of the word.
Even.
Even trying to say the word.
(08:37):
Oh, my God, I love you.
Do you have a fail?
I took up a lot of time.
No, you're totally good.
My fail is going to be pretty short.
My fail is literally that Ialways wait to the last minute to
go to the hair salon, and so Iwanted to go and spend.
Get my hair done with.
Was it Kayla?
Is that her name?
At Aveda?
Oh, yeah.
Did you see Kayla?
Okay, yes, it's.
(08:59):
Wait, what'd you call her?
Kayla.
Kayla Jones.
Oh, I thought you said cra.
I thought you said crazy Kayla.
I do not call her crazy.
She is.
She is.
And she's, like, super, like,normal and, like, down to earth and
smart and not ditzy like me.
(09:19):
But anyway, if I called intime, because she's booked out all
the time, right?
So, yes, I didn't call her in time.
Yeah, I didn't call her in time.
And so it was okay.
This is how bad I did not.
Just not in time.
I called the day that I wantedan appointment.
Melissa.
I know every time I do that, Iget stuck with, like, somebody that's,
(09:42):
you know, got an availability.
We'll just say it like that.
She cut my hair and.
Okay, the haircut's okay.
It's not bad.
It's not exactly what I askedfor, but I'm.
I can live with it.
But what was killing me is howshe styled it.
So it's like super short, justbelow the ears.
And then she gave me bangs.
(10:02):
I wanted the bangs to be alittle more swoopy and kind of like
off to the side and, like, layered.
But she gave me straight cut bangs.
Okay, fine.
I can work with it.
But when she styled me, shestyled me.
She curled everything under.
I freaking looked exactly likeLord farquaad Even my bangs were
curled under and they werereally short on my forehead and the
(10:27):
rest was like a paint way.
It was like straight and then curled.
In like, really, like, high.
And it was hilarious.
And then I had you walk up.
To Kayla and be like, look atthis beautiful hair.
She's already gone, actually.
But I did.
So Caleb would have been like,yeah, no, sit down.
(10:49):
Well, here's.
She.
She probably would have.
But here's the other thing.
The haircut isn't.
Is fine.
Whatever.
It's not awful.
However, though, the next dayI had my photo shoot with one Soul
Photography.
And so, like, I myself didn'tknow how to style it and the lady
there didn't either.
And so that's kind of.
Yeah, she.
(11:10):
I had to like, restyle it alittle bit myself and I had to ask
her to redo it because shekind of made me look like an old
lady from the 80s that has herhair, like, super, like, ratted up,
but.
But like kind of bowl cut style.
Yeah.
So it was a fun couple dayswith my hair.
And it was because I didn'tcall ahead.
(11:30):
So what.
What's the success from this?
I did learn how to speak upfor myself because when I was at
the photo shoot, she styled itthat way and I was like, this isn't
me.
I'm so sorry.
Can we do it more like this?
So I feel like I had a lessonin, like, using my words to say what
I want in a.
In a polite way, but that's all.
(11:52):
And maybe that's my head.
Oh, yeah, yeah.
Sorry.
That's.
Just saying you're, you know.
Yeah.
That could be the othersuccess thing that I learned.
But why would I do that?
I.
You need to get some of thehair wax, like hair paste things,
(12:12):
and I bet it would look reallygood to, like, piece it out with.
Oh, yeah, you're right.
Actually, I used to have some.
I wonder if I can find it.
You need to play with it.
I love it.
Today we are sharing with youguys our friend Lindsay Little.
She is the gut health expert.
She specifically helps womenafter 40 and menopausal stage handle
(12:36):
all the negative side effectsof menopause and especially, like,
gut problems that we all havepretty much all of us all the time.
And we just think it's normalwhen it's not normal.
Yeah.
And what.
What's.
What we didn't talk about inthe episode that I wanted to point
out is that she also has afarm that her services as a gut health
(13:01):
coach all fund her animalRehabilitation farm called.
We did in lamb's acreage.
Talk about that.
That's amazing.
We just talked.
Yes.
So that's literally why she.
I'm not literally why she doeswhat she does, because she does obviously
help women and coaches womento be a healthier, you know, version
(13:25):
that they want to be.
But, yeah, all the money thatshe makes from her services, it goes
towards the animals, and she'sreally proud of that.
And obviously her website willbe attached below, but, yeah.
Okay.
Okay.
Wow.
Thank you, Sam.
I'm so glad that youremembered to say that.
I.
So when we met with her, Iwasn't really sure what to expect
(13:46):
because it doesn't sound thatinteresting to talk gut health, but
at the same time, it's like, Idon't know.
Yeah, let's.
Let's better our bodies andourselves, and that's what we're
about.
But she was awesome.
She was so interesting.
Yeah.
So.
Yep.
And it's funny that you saythat, because when I'm trying to
make you laugh for photos, allI have to do is say poop and you
start cracking up.
But anyways, here she is.
(14:15):
All right, skirt up.
Squad.
Today we have with us Lindsay Little.
She is a holistic health coachand runs the business Full Bloom
Acres Wellness.
She reached out to us aboutbeing interested in being a guest
on our show, which was really exciting.
So exciting.
So, of course, we had to haveher on, and especially because what
she specializes in.
(14:36):
We've had questions.
Yeah.
People have asked us questions.
And you.
Yeah.
So it was like, perfect timing.
It just kind of meshed.
So here she is.
Welcome.
Welcome.
Hello.
Thank you so much for having me.
I'm so excited to be here andto talk to everyone listening today.
Well, we are excited foreverything that we have to learn.
(14:58):
Yeah.
So I actually.
First thing, the art behindyou seems to be kind of like a little
hint as to some of the thingsthat you cover.
You want to tell us a littlebit about yourself and what the wellness
means in your business title?
Absolutely.
Yeah.
So, again, my name is Lindsay Little.
I'm the owner and founder ofFull Blue Makers Wellness, which
(15:19):
is a virtual health coaching practice.
And I.
I do it all.
You know, that's.
That's my business thatfocuses on health coaching, but I
love talking to people andeducating people as well.
And really, my focus is onhelping women over 40 resolve embarrassing,
annoying, painful, all thosefun things about digestive issues.
(15:42):
And I also lump weight lossand hormonal balancing in there too.
And I really focus on thenatural side of Things.
So how can we work with yourbody, work with food, work with lifestyle
modifications and stressmanagement, things like that?
Instead of just putting a bandaid on those symptoms, we really
(16:05):
work to get to what is theroot cause.
What are we, you know, what'scausing all of those symptoms, rather
than just, well, my tummy hurts.
So I'll take Tom, which works,you know, for a while, but there
are consequences to that, soI'm sure we can get into more of
that too.
Yeah.
Before we dive into theMythbusters, how did you become knowledgeable
(16:30):
on all these topics that we'regoing to talk about today?
Yeah, like so many people inthe alternative health field, it
really came from my own story.
And I'll give you kind of abrief recap of it.
I.
Looking back, I really think Ijust struggled with digestive issues
for as long as I can remember.
So from when I was a reallylittle kid, but I didn't put it all
(16:53):
together until probably about10 years ago is where I kind of hit,
you know, rock bottom.
We'll call it, like my breakbreakthrough moment that this is
not normal.
Something needs to change.
I can't keep living like this.
And I ended up making anappointment with my doctor.
You know, you go in there,rattle off all your symptoms, all
(17:16):
the things that are bugging you.
And her advice to me was,drink some water and get some sleep.
Great.
Which that is the worst adviceyou can give to someone who came
to you because she can't sleep.
Like, if I knew how to dothat, I wouldn't be here.
(17:36):
Right.
So that kind of lit a fireunder me.
She also recommended threepretty heavy duty prescription medications,
even though she just had told me.
She pulled up my lab work,said I'm perfectly healthy.
So there is a big disconnectthere, like, what are we doing here?
So it lit a fire under me totry to figure out what was happening.
(18:01):
And I just set off on my own discovery.
Of all the courses, all theself help books, all the supplements,
it gave.
Me a little relief.
I worked with a coupledifferent practitioners.
I found a really amazingholistic chiropractor who was very
supportive and just helped me.
Chiropractor?
Yeah.
Helped with digestive issues.
(18:23):
Yeah.
She did a lot with healing,like the healing arts.
Healing.
Energetic healing, too.
So I had no idea about thatwhen I contacted her.
So it was like this happy accident.
So.
Okay.
It's amazing when you kind ofbranch out, what different practitioners
(18:44):
can really help you with.
Even if it's not obvious.
You would.
You wouldn't think that achiropractor could do that.
So it's right.
It's kind of cool.
It's kind of cool.
A lot of chiropractors aregoing to look at at least some of
the ones that I've been to inthe past that do have that holistic
side to them.
They're going to look at likethe whole body as a system rather
than just like, hey, I'm adoctor, I focus on the heart or I
(19:07):
learned about the feet.
So it's just kind of interesting.
I'm not saying that becausethere are people who will go to their
chiropractor for maybe thingsthat they might, should maybe see
some.
Yeah, I'm not gonna lie.
I thought you go to achiropractor and then they all just
look at you and go, pop, pop,crack, crack.
And then you're out the door.
(19:29):
And a lot of them do.
Oh, it stops there.
But those holistic mindedones, it's kind of the chiropractic
field from my understanding.
I'm not a chiropractor, so I'mjust speaking from my own experience.
But it kind of opens the doorto a lot of other alternative therapies,
like food and like energetichealing and just all these other
(19:52):
things.
It's kind of that gate, a gateway.
It was the gateway for me togetting into energy work about 15
years ago.
Seeing a chiropractor.
Yeah, that's amazing.
Actually you say that.
Oh, that's very cool.
So, yeah, that, I mean, thatchiropractor did help me a lot, but
it just wasn't, I didn't, Iwasn't all the way there.
Like, I still wasn't feeling myself.
(20:13):
So.
So it was another stepping stone.
Yeah, it was a stepping stone.
I, I ended up going to gradschool, which seems kind of an overreaction
to figuring it out, but I, youknow, through that I accidentally
became a health coach.
I got my master's degree inholistic nutrition.
Oh.
Again, it, it helped a little bit.
It was a stepping stone.
(20:34):
And then after grad school,once I started actually opening my
health coaching practice andworking with women, I was noticing
they, they were all sayingthey had digestive issues.
Not right away, but as we weretalking about it, like, oh, it's
not normal to go to thebathroom once a week.
No.
So once we start talking aboutit, the, like the dots start to connect
(20:59):
and that really.
I stumbled upon a podcast andit introduced me to gut health and
it was like the clouds partedand everything was like very, very
clear to Me.
That was my.
The key for me, and that'sbeen the key, you know, for all the
women that I've helped.
Really digging into that.
(21:19):
Gut health.
Interesting.
All right.
Wow.
So you're saying.
Are you kind of saying, like,gut health is, like, the center of
what you do?
Yeah.
And then it kind of affectsother things, too.
It sounds like.
Yeah, yeah.
And I mean, if you ask anypractitioner, and they're going to
tell you, you know, like achiropractor will tell you.
(21:40):
It's chiropractic.
That is the basis for health,you know.
Okay.
Cardiologists, they'll say theheart is.
So I really think digestion isat the heart of it, because if you're
not digesting your food well,you are going to be tired.
You're going to have reallyweird hormonal issues.
(22:01):
You might have food allergies.
You might be super crabby, youknow, super moody all the time.
And those things seem normal,you know, quote unquote normal from
what we're told.
But a lot of times, it comesback to the food.
So for me, it makes sense.
Like, let's tackle the foodpiece, because that's.
(22:22):
No, you're right.
Yeah.
It's so interesting because,like, we think.
I think of food, and I thinkof, like, oh, stuff that makes me
feel happy and good and Right.
You know, and then.
But the truth is, like, noneof, like, we have to have food.
That is literally how we getour energy for life.
Yes.
And so it's like, how do we sometimes.
(22:44):
It's so easy to sometimesforget how important it is, but when
you put it that way, it'slike, oh, yeah, maybe we should look
at it.
And it does make sense,because I feel like we forget that
there's so many organs in ourbody that all have small, different
parts in the digestive.
And so in my head, I kind ofsee, like, all the organs as, like,
little construction workers.
And so, like, we can't seethem, but they're, like, sitting
(23:06):
there doing their job.
And so, yeah, it would betiring if they're, like, having to
overwork.
Yeah.
And, you know, still unable toget the job done.
Just like us as humans.
Yeah.
So, yeah, I'm excited to learnsome more about this.
Do we want to go into some Mythbusters?
Common.
Common.
(23:26):
Yeah.
Love it.
All right.
All right.
So common myths.
Let's see if we can bust them.
Yeah.
Let's see.
Are we busters?
I love it.
I love that.
Got busy.
Busters.
Okay.
Oh, I cracked myself up.
Okay.
I'M sorry, I'm done.
Okay, let's start.
(23:48):
Well, I kind of mentioned this before.
This will be a multiple choice question.
How many times should you be going?
Number two a day, I think.
Okay, I'm gonna write down my number.
I'm not gonna show it to Sam,and then I'm gonna.
No, just kidding.
I'm taking this way toocompetitively and seriously rude.
(24:08):
How many times?
You said a week?
A day.
A day.
A day.
Oh, or a week.
I don't know which.
I mean, you should be going.
I think you're supposed to begoing, oh, okay, a week.
I was thinking twice a day.
Twice a day.
I think once a day.
So I don't know.
Yeah, so definitely once a dayis going to be the answer.
(24:32):
Melissa Blank.
A little.
I will say if for people whoeat primarily a plant based diet
or vegan people who eat a lotof fiber, they might go two or three
times a day.
And that's totally normal forthem because the more fiber you eat,
the more you're gonna go.
Okay, so if you're listeningand you're only going once a week,
(24:54):
that's, you know, that's a red flag.
Like, we need to do somethingabout that.
We need to get things moving now.
What if you're going once a week?
Like, then it's just all good.
Or is it like only a specific,like, look or type?
What do you mean?
Like, what if you go once aday, but it's like explosive diarrhea
(25:15):
like that, that's probably not normal.
Oh, once a day.
Okay, got you.
Yeah, yeah, yeah.
So that's.
And that's a great question.
That's the follow up question, right?
Oh, so we really.
There's actually, it's calleda Bristol stool chart and it's actually
a chart that we use.
And this is a like widelyknown thing.
(25:35):
I did not make this up.
I should probably have that onmy wall as well.
But it shows, you know,different stool types.
So basically, what does yourhoop look like?
And really what we're goingfor is going to be kind of a sausage
like hoop, kind of an S shape.
We want it formed but not hard.
(25:56):
We want to be able to sitdown, go to the bathroom, get up,
go about our day.
Like, it should take like a minute.
Ordeal.
Yeah, you should not have to strain.
You shouldn't have to, likepush really hard.
You shouldn't have to beconstantly going to the bathroom,
like for diarrhea, you know,you shouldn't go through a roll of
(26:18):
toilet paper, you know, wipingand Everything, it should just be
very easy.
Very, you know, and you caneven train your body.
You know, kind of like whenyou potty train kids.
You teach your body.
Okay, it's 6:00am Just woke up.
I'm gonna have a glass ofwater and we're going to poop.
And you can train your body todo that.
(26:39):
Yeah.
And so we want.
It's kind of the Goldilocklocks situation.
We want it formed.
We don't want it too hard, wedon't want it too soft.
When it's soft, like theexplosive diarrhea, you know, that's,
that's a sign things aremoving too quickly through us and
we need to slow it down.
If it's hard, that means, youknow, things.
(26:59):
We need to speed it up alittle bit.
That's a general rule of thumb.
You can have both.
So you can be constipated andalso have diarrhea at the same time,
which is super fun feeling.
That sounds really complicated.
Not fun.
And it, it is complicated.
And that's why we have those,you know, charts and we have things
(27:22):
to base it off of.
But by looking, like gettingto know what's in the toilet, you
know, it sounds weird, but that's.
We can make such a good, goodjudge of when to, you know, seek
care, seek, you know, medicaladvice or whatever.
Do you ask people for a photoof their.
No, I don't.
(27:44):
No.
I have had people send them to me.
I always tell them, nope, thisis why we have a chart.
Dude, people have shown metheir shoes.
I was just gonna say, I feellike this is coming from a place
of.
She's seen photos.
Okay, so you guys know that I.
Don'T talk to my mother in lawanymore because of.
(28:04):
And she went through thislike, phase where she was like, oh,
you take this supplement andthen worms come out of your poop.
And so she was literallyshowing us photos of poop and these
worms.
And I don't even know.
Like, I don't know.
It was weird.
I was like, I don't.
Why am I looking at your poop?
Anyway, so we got one myth.
(28:26):
Yeah.
I'm one.
You're zero.
I am.
Okay.
I was a sometimes, right?
Yes.
Vegans.
There you go.
Yes.
Perfect fiber.
Fine.
Both get a point.
Okay, are we keeping score orkeeping score?
100, obviously.
Okay, let's see.
Number one or number two,which form of exercise is better
(28:50):
for weight loss?
Cardio or strength training?
Strength.
Which is better for weight loss.
Yeah.
I mean, I only know becauseyou told me, but I would Say cardio.
So I'll be honest.
Is it cardio?
No, strength training.
Oh, okay.
Okay.
I was very confused.
(29:11):
Okay, got you.
Yeah, we talked about thatbefore, so.
Yeah, you the answer.
Okay, got you.
So one to two.
Is that what we decided?
We can say one and a half ifyou want to be honest.
Fine.
Yes, I like it.
Okay.
Okay.
So, yeah, I just know that,like in the long run, you know, when
you build strength, that'salso going to continuously burn calories,
(29:35):
right?
Yeah, yeah.
What else?
Yeah.
And you know, cardio can bereally it if we stick with kind of
the gut health side of it.
Cardio can be very taxing onyour digestive system as well.
So.
And that's where I see a lotof women.
Through no fault of your own.
I was in that boat too.
(29:56):
I thought, you want to loseweight, it's cardio.
I have to bust my butt in thegym every day, running or on the
elliptical or whatever.
And that causes so much stressto your gut.
And especially this high, thehigh interval, intense, high intensity
interval training.
There we go.
The hiit workouts, those canbe very hard if you're stressed.
(30:18):
If you have anxiety, it cancontribute to it, which with anxiety,
stress, you're going to likelyhave digestive issues too.
So that's where you know froma weight loss standpoint.
Strength training is going tobe key because we're building muscle.
Muscle building happens whenyou strength train as well as bone
(30:42):
building.
We want that muscle.
The more muscle we can have,the more weight we're going to lose.
And, you know, that's reallyimportant, especially as we age.
So what does a strength, ahealthy strength routine look like?
Like, are we talking about youhave to have weights and be doing
like some sort of thing with weights?
Or is this like, you could usejust your body?
(31:03):
Like I used to just use mybody and do things like, like leg
curls and then like twists and then.
That'S how like I used tostrength resistance too.
That's still strength.
Yeah, it basically, it's.
It can be body weight.
It can be actual dumbbells.
It could be those resistant bands.
Those are really great too,especially for low impact or, you
know, if you have sore jointsat all.
(31:24):
But yeah, that's what we'retalking about because we're.
Anytime you put pressure, youwant to be putting pressure on your
muscles.
Put pressure on your, yourskeletal system, your bones.
That will signal your musclesand your bones to actually break
down and then build up.
That's what exercise isactually doing.
(31:44):
That's what strength Trainingis actually doing cardio is amazing
for your heart and for endurance.
Not for my heart.
It makes me feel awful.
Cardio is not my favorite.
I will say I'd prefer to belifting weights for sure.
Yeah, that makes sense.
I mean, I have a follow upquestion, but I have a feeling it's
going to be part of your Mythbusters.
(32:08):
Should we move on?
Yeah.
Next question.
We got to see if I win.
Okay, let's do.
Should everyone be taking probiotics?
Yes.
I'm going to say no because Ijust don't like these blanket statements.
(32:31):
Yeah, that.
I would totally agree withthat too.
Okay.
Yeah.
Damn it, I'm winning.
I'll try not to rub into your face.
Looks like I'm buying coffeein the future.
So.
Yeah, I mean, just a realquick reason for that.
(32:53):
I think, Melissa, you'reexactly right.
Like, those blanket statementsare very hard and even we want.
So probiotics.
Let me say this.
Probiotics are the living organisms.
They're the living gut bugs,whether it's in pill form or food
form or when they're actuallydown in your colon.
So that's just the name wegive them.
(33:16):
So when you're taking asupplement, you're.
They.
A lot of them are not, butthey should be an actual living.
Usually they're like someweird freeze dried or whatever.
I don't exactly know the problem.
I actually never thought of that.
That's gross.
Yeah.
Yeah.
It's kind of a weird, weird situation.
Yogurt and stuff.
Yeah, exactly.
Or kombucha.
(33:36):
Yes.
So if you're not.
I always tell people, ifyou're not going to be eating the
yogurt with the probiotics inthere with the, you know, living
stuff or the kombucha or, youknow, other probiotic rich foods,
then a supplement is probablya good idea because we need to be
getting those.
(33:56):
Those good gut bugs in us.
Okay.
I don't think I eat anythingwith probiotics.
A lot of the fur.
So fermented food.
So pickles.
I was gonna say.
Yeah.
Things like that.
I don't think she's allowed tohave pickles.
I'm not allowed to havepickles in the house.
That is correct.
Simon hates them.
My husband has a phobia.
(34:16):
I don't know why.
He probably needs therapy.
It's fine.
Fine.
Don't we all?
Yeah, we could all probablybenefit from that.
Right?
So.
Okay.
So we kind of.
We.
We.
I guess you just.
That's when we come and meetwith someone like you to kind of
find out, hey, what does yourdiet consist of and what do we need
(34:39):
to add more or less of?
Oh, I kind of see how thesequestions are probably like the order
that you go in to kind offigure out what someone needs.
Yes.
Yeah, you're exactly right.
And that's.
That's a big part of what Ido, is ask people these questions
to kind of draw out their answers.
And it.
Nutrition really, in myopinion, needs to be individualized
(35:03):
because we're all different.
So what.
What's healthy, you know,quote unquote healthy for me might
not be the same for both of you.
And even between the two ofyou, you might need a very, like,
a vastly different approachbased on your situation and your
goals to your health goals.
(35:23):
Yeah.
I feel like you also hinted atour age.
Yeah, absolutely.
Things are definitely going tochange, especially.
Right?
Yeah, especially when we'regetting into the menopause years.
I mean, it's each stage of life.
You can change what you need,and even from year to year, depending,
(35:44):
you know, if you're going verystressful time, your gut bugs are
going to change.
So you might need somedifferent types of support.
Any other myths that I can tryand catch up on?
She's running out.
I know.
I'm trying to think where Icould go on with this, but.
No, it's fine.
I lose.
(36:05):
Now you got a big bruise.
I'm just kidding.
I don't feel like I won.
I was going to give you apoint, too.
I was gonna say you should geta point for catching on that this
is the stuff she has to ask.
Her clients, I think.
So let's give her.
That was good.
Yeah.
Our headphones smashed.
(36:26):
Now we're like rams.
Like, okay, all right, moving on.
Sorry, we're weird.
Love it.
Oh, all right.
So what?
We met and we had our pre discussion.
We talked about how podcastsand, like, what we try to do is we
try to have conversations thatpeople don't usually have.
(36:48):
And then I think I told youhow awkward and weird it was when
I had to have a colonoscopy,and I was like, who has a colonoscopy
at 30 and then come to findout like it's normal.
And you had mentioned thateven, you know, when you're sitting
in a meeting and your stomachstarts making gurgling noises, like
that means something.
Mine are loud.
(37:09):
Yeah.
Can be embarrassing.
And I used to be like, oh, no.
Everyone thinks I'm over hereabout to fart or farting.
And then I'm like, oh, it'sJust my stomach.
And then they laugh.
Oh, you're just hungry.
And then I'm like, okay.
I feel like that's what Iassume it means.
Yeah.
But it's not.
It's just weird noises.
Yeah.
(37:29):
And sometimes, of course, itis hunger.
You know that.
That tummy growling kind ofthing can, you know, as a sign your
body's telling you, hey, Ineed food, I need fuel.
Right.
Because that's food again, isfuel for your body.
But yeah, I mean, thatgurgling, it's really common.
It's very embarrassing.
(37:50):
You know, I've been there inmeetings and.
Or even, you know, virtual meetings.
And all of a sudden my stomachstarts kind of going crazy.
And, you know, it's.
Again, it's kind of that signlike something's up, we need to dig
a little deeper.
And I just did a daze.
Okay.
Sorry.
You might turn cue.
(38:11):
Yeah.
What does it mean?
So a lot of times it just.
It could mean different things.
It could be your body justdigesting food.
It could be.
Yeah.
Like you're trying to pass gas.
Like it's trying to move something.
So you're kind of.
Interesting fact.
(38:31):
Your digestive tract.
So from your mouth all the wayout the other end, it's a tube.
So that food isn't actually inyour body.
It's in this tube moving along.
And your muscles move the foodthrough your body.
So as it's like squeezing, itsqueezes, it turns food, it kind
of squeezes, squishes it.
(38:52):
Those are part of the.
The digestive processes thatyour body does.
So those things, it can makenoise sometimes.
It can be, you know, waterkind of sloshing around in there
can be things like that.
It can also be what I found.
It's.
I think it's kind of thatimbalance in your gut.
(39:13):
Gut bugs.
So your good guys versus yourbad guys.
And what I found really helps.
My.
My dad actually also sufferedfrom that.
Like, he had a very gurglystomach all the time.
And we started him just eating fermented.
I think he liked the fermentedcarrots or something.
So a pickle, basically.
(39:34):
But version.
Okay.
And he was eating that.
So he would just have aspoonful of that with every meal.
And it calmed it down so.
So much.
Really.
Yeah.
And again, those.
Those carrots, because they'refermented, they have those probiotics.
They're helping to balancethose good guys down in your digestive
(39:56):
system.
Cool.
So I would try that and see.
Give that a whirl.
I do like pickles is picklesjust regular dill pickles.
Is that okay?
Yeah, you just want to justlook at the label to see what's added
to them, because a lot ofbrands are going to add.
There are some preservatives,preservatives that go in there sometimes.
(40:19):
There's a lot of sugar.
There's some things that youjust don't necessarily want that's
kind of counterproductive towhat you're doing.
So, you know, if you can doyour own or know someone that makes
their own, I think homemade is.
They are good.
My mom used to can dill pickles.
Interesting.
(40:39):
Yummy.
So what have you found?
This goes to, I think, what alot of our listeners are really interested
about.
What have you found?
Gut health, the link betweengut health and menopause.
Yeah, that's a great question.
So what I'm seeing and what.
So in my practice, what I'mkind of seeing, as well as what's
(41:02):
kind of been confirmed withother practitioners that I'm, you
know, in contact with and justseeing it on a general stage, I really
think it goes back to ifyou're not digesting your food well,
you are going to potentiallyhave hormonal imbalances.
And as we head into menopause,Right, that's a huge hormonal change.
(41:24):
You know, estrogen goes wonky.
You know, testosterone can go wonky.
So we really, we don't want tobe contributing to that anymore than
what the body's already doingas we're moving from those childbearing
years into the next phase.
So it's going to.
Those hormone fluctuationswill happen regardless.
(41:46):
But if we're not digesting ourfood, if our gut bugs are out of
balance, it kind of makesthings worse in a lot of cases.
So it goes back to, you know,people come.
I talk to a lot of women.
They're like, my, my hormonesare out of balance.
My doctor won't help me.
I'm like, well, how do youknow that?
First of all, like, let's,let's talk.
(42:06):
Did your doctor run hormonal tests?
Like, did they do any.
That's what I was about to ask.
If you work in conjunctionwith doctors and getting like a panel.
Yeah, and sometimes I do.
I do.
I am able to actually orderfunctional lab work through my practice
as well.
Okay, nice.
Facilitate that if that'ssomething someone wants.
(42:27):
So I can't diagnose.
I'm not a doctor, but I canhelp you read the test and help find
ways to nutritionally supportyour body that way.
So that's what I can do withthose types of tests.
But what I find is many, many doctors.
Again, there are, of course, exceptions.
There are amazing doctors outthere, but for the most part, they
(42:49):
either don't want to run ahormone panel or they say they're
not effective, or they justrun the very basic one which will
only show an estrogen levelwithout taking into account, like,
where it is in their cyclethat they're testing.
Your estrogen level'sdifferent, you know, based on where
it is throughout the month.
So if you're testing at thebeginning of the month, it's going
(43:10):
to be a little bit differentthan at the end of the month.
That's a good point.
Yeah, yeah.
So are we talking about likethe literal calendar month?
Are we just talking about our personal.
Like our flow and your cycle?
Yeah, okay.
Your month, whatever Your.
Okay, just wanted to clarify.
No, that's a good question.
That's a great clarifying question.
For sure.
For sure.
(43:31):
Yeah.
Yeah.
So generally it's going to beabout your 28 or so days.
There it is.
Yeah.
Okay.
Yeah.
So, yeah, so there is that big connection.
And what I've seen is as westart to really support the gut,
so I'll have people come to mewith constipation, diarrhea, you
(43:51):
know, food sensitivities,things like that.
So we work on supporting the gut.
We find the foods that they'rereacting to, we help optimize their
digestion.
So let's absorb as many ofthose nutrients as we can.
And through that practice,they start to see things like headaches
will start to diminish or goaway altogether, like those hormonal
(44:13):
headaches.
They'll see things like, Iworked with one client, her night
sweats and hot flashes almostdisappeared after we worked on her
gut.
And that just.
It's such a big connection.
It's such a big thing.
You know, if.
If we can tackle hot flashes.
You know how many women arestruggling with that?
(44:37):
Yeah, I'm not even inmenopause yet, and I've like, my
doctors have checked mymedicine and they're like, no, it's
not a side effect.
But like, I'm a cold person,like, and I'm sweating at night,
like, even while I'm cold, andI'm like, I'm getting tired of this.
Like, the sheets are all wet.
But I guess maybe that ishealth or gut related.
It could be gut related.
(44:58):
It could also be blood sugar related.
So, okay, about.
It's estimated that about 90of us actually have blood sugar control
issues.
And don't even know it.
I can believe that.
That interesting.
Yeah.
How do you figure this all out?
From reading, from researching.
But like, so does that meanwhat I'm hearing is dollar signs?
(45:25):
Because it's like you needthis panel to check hormones, you
need this to check this level.
You need help processing whatthis means and how to go forward.
Like that sounds intimidatingto me.
Yeah, it would be to do itthat way for sure.
But the really nice thing isthat there are so many things that
(45:49):
you could do for free to justget started kind of testing yourself
in a way.
So, yes, testing, likehormonal testing will be great.
You'll get the data.
I love having data.
I love, you know, I do all thetests myself because I just love
the D.
But a lot of my clients don't either.
(46:09):
Don't want to, can't affordto, or just it seems out of reach.
So we'll do things like, okay, let's.
Let's focus on eliminating ourtrigger foods, you know, quote, unquote,
trigger foods.
So if you think you'rereacting to like sugar, so you eat,
you're craving sugar all thetime, but when you eat it, you get
(46:31):
really bloated, you can'tsleep at night, things like that.
Let's cut out the sugar andsee how you feel.
So that's a form of doing anelimination diet, if that's familiar.
Sounds a little familiar to you.
Yeah, I was actually wonderingif that was maybe something like
I've known other wellnesscoaches in the past, and that's pretty
(46:52):
much where they have most ofthem that I know have started or
will start.
Like, you have to just.
I don't even know because Ihaven't done it myself.
I never made it through.
But like, you just eliminateeverything and you slowly add things
back in.
Because otherwise how are youto know what is causing issues to
your body?
Right, Exactly.
Yeah, yeah.
(47:13):
And there are very simple waysto do it rather than a full out elimination
diet.
But, you know, like I said,with the sugar, for example, we could
use that, like, let's cut outthe sugar, the added sugar.
So stop with the sweet, likeputting sugar in your coffee, stop
eating the cookies, thingslike that.
Let's just cut it out.
(47:34):
And yeah, that's, that'schallenging in itself.
Right.
Especially like I'm a hugesweet tooth, so that, you know, that
can get me sometimes too.
But if we cut that out andthen start to feel better, then we
know we're on the right track.
And that's what I, That's Ithink the easier way to do things
(47:56):
rather than, you know, goingstraight to testing all the time.
So, yeah, I.
There are a lot of things thatwe can do.
Another thing, you know, if I.
If I work with someone whodoesn't like vegetables, doesn't
like fruit, you know, ordoesn't eat a lot of those things,
I'll have them, you know, thenthat's a cue to me, you know, red
(48:19):
flag that they're not eating alot of fiber, because fiber is only
found in fruits, vegetables, plants.
Okay?
So any plant food is going tohave fiber.
Animal products.
So meat, dairy, doesn't havefiber in it unless it's added back
in some way in thatmanufacturing process.
(48:39):
But plants, you know, theanimal, the cow eats the grass to
get the fiber.
Like, it's a.
It makes sense when we thinkabout it.
But, you know, it's one ofthose things we're not.
We're not taught.
So how do we eat that?
So, yeah, I would challenge aperson like that to, let's start
eating more plants.
Let's just pick.
(49:01):
I use what I call a plantplant tracker and have them count
plants.
How many different plants doyou eat in one week?
And what I'm doing is I'mhelping them eat more fiber.
But if I tell you, you know,Melissa, I want you to eat 15 grams
of fiber this week.
How boring.
It sounds daunting.
(49:21):
Yeah.
Yeah.
Also, like, I have to count.
I have to look at the back ofthe package, whatever you're doing.
Granted, I said package, butshe's probably thinking, no, you're
supposed to be eating whole foods.
Oops.
Well, everyone has a startingpoint, though, right?
Okay.
Okay.
Thank you.
Yeah.
I have to meet you whereyou're at.
So, you know, I wouldn't comein and say, you know, Melissa, I
(49:45):
need you eating 50 grams offiber, and you're eating seven in
a day.
Yeah.
You would blow up like a balloon.
Right?
Like, you would have someserious cramping going on.
Your body would not respond well.
Okay.
So we would start small.
And that's where countingplants is a lot more fun than counting
(50:06):
fiber.
And it's.
I like that.
Delicious.
Eat.
You know, you get to playaround with it.
And if you go.
And I'm saying, so different plants.
So if you eat blueberriesevery day, that's one plant.
But, you know, blueberries,strawberries, or raspberries, those
(50:26):
would be three different plants.
Okay.
Because they have a differentmakeup of fiber in there.
Got you.
So I'm seeing how this couldbe fun.
I would Need.
Yeah.
She's like, I want the fence.
No.
Okay.
Honestly, my brain is like, Ineed a chart of all the fruits and
a chart of all the vegetables.
(50:47):
And then, like, let me justsit here and be like, oh, I could
eat this fruit and this fruiton this day of the week.
And then you're.
Yeah, that makes sense.
You're.
You're a planner.
Yeah.
Yeah.
And I think it's kind of interesting.
So I'll have people do that.
You know, if.
If we're doing that, I wouldsay, you know, week one, here's.
Here's the.
I have a little chart.
(51:08):
It's just a blank chart.
You know, write down the nameof the plant that you eat.
So here's your chart.
Don't change anything.
Let's just see how many rightnow, how many plants you're eating
this week.
Whether it's three, whetherit's 13, it doesn't matter.
But we need a starting point,so don't change anything right away.
Let's just see where we'restarting from.
(51:30):
Okay.
So that we know where to go.
Okay.
You know, and are you.
Okay?
Are we, like, thinking, oh,there was a piece of lettuce on my
burger, or is it more like.
That's not a serving.
There's a lettuce and a tomatoon the burger.
Right.
I don't know.
Yeah, I wouldn't call it kind of.
Giving ourselves any egg.
You can.
Come on.
(51:52):
That was a good one.
That is something I would do.
Oh, no, me too, apparently.
And that's so funny, becausethat is what everyone does when I
tell them this.
They're all like, oh, how can I?
You know, what about trail mix?
Does that count, like, as sixdifferent nuts?
What about if I put a bunch ofherbs on my.
(52:14):
Oh, a nut is a plant.
Well, then what does count?
So, okay, I guess I want to know.
Yeah.
So I would always say whatevera serving is.
Okay.
So, you know, if you're havingwalnuts, which is a plant.
Right.
It comes from a plant,therefore it's a plant.
It counts for this.
One serving of walnuts wouldbe one plant.
(52:35):
Okay.
One serving of blueberrieswould be a plant.
The only things I wouldn'tcount in here are going to be things
like juices, because all thefiber's already been removed.
Right.
To make it a juice.
Smoothies would count, like,the things that go in your smoothie,
though.
Oh.
Because the fiber's in there.
Okay.
And then the only other thingwould be dried spices.
(52:57):
You know, if you sprinkle,like, oregano on pasta or something.
Right.
There just isn't enough of it.
It's still good, like stilluse those spices, but.
Yeah.
It's not contributing to thefiber piece of it.
Okay.
Okay.
All right.
Thanks.
(53:17):
That does make it a littleless scary.
Yeah.
Yeah.
A little more attainable.
Yeah.
I just want my charts and Iwant to put stickers on it.
Yeah, there's something wrongwith that.
Oh, I'm a child.
So for those of us that have areally busy lifestyle and are constantly
(53:39):
on the go, go, go with ourwork and stuff, do you feel like
that has any bearing on.
I guess in my mind, if you'rereally, really busy, that that would
count as kind of working outin my brain.
So, like your digestive should be.
(53:59):
Yeah, yeah.
And that's where we get intothat hustler lifestyle.
Right.
And it's been so blown up overthe last several years.
Really.
And it's kind of.
That brings us into that busybusyness where someone asks you how
you're doing and you're like,oh, good.
But things are.
I'm really busy.
Like, we wear the busy badgeas kind of that honor.
(54:23):
Yeah, it.
And I, I do that too.
You know, I'm, I'm a humber there.
So it's through no fault ofour own.
But when we're constantlybusy, when we're constantly even
telling ourselves, you know,when you say, when you make that,
that comment, yeah, things aregood, but really busy, you're reinforcing
that idea into your body and.
(54:44):
Oh, that makes sense.
And, you know, it's causingthat for a lot of people.
Some people are fine, youknow, some.
There's obvious exceptions to everything.
But for the most part, andespecially the women I work with,
what I see is the stress comefrom it, where they're so busy they
don't have time to eat or theyfeel bad, you know, prepping food
(55:05):
for the week or sitting downand not eating that daunting.
Yeah.
Or you just like stuff yourface on the go.
Yes, yes.
I used to do that all the timewith my last job.
And I thought it was okaybecause I was eating nuts.
I was eating trail mix in mycar, driving from meeting to meeting.
And you know, how easy is itto eat half a bag of trail mix?
(55:30):
Well, how many servings ofnuts are in there?
You know, And a serving of nutis nuts is a quarter cup, like fits
in your palm.
So how many of those did Ijust eat while I was, you know, on
this 30 minute drive?
And that adds.
So I think a big Thing is thatwe're just.
(55:53):
When we're focused on theother stuff, we're not focused on
us in our body.
It sounds a lot like.
It has a lot to do with justbeing present and.
Yeah.
What's the aware?
Yeah, yeah, that's kind ofthat, you know, again, it's kind
of trendy, that mindset, youknow, being mindfully eating and
(56:15):
being mindful.
But it does play such a huge role.
So, you know, one of thethings you can do just to be intentional
about the food you're eating.
So, you know, some people willsit down and they'll say a prayer
before they eat.
Well, what that's doing reallyis kind of making us pause.
(56:37):
So you could just pause.
If that's not your thing,could you just sit down and pause
and just take a deep breathbefore you eat that food?
Food.
And what it's going to do istaking that deep breath, you know,
if.
Bring it all the way down, youknow, in your abdomen.
Just a really deep breath thatactually activates that parasympathetic
(56:58):
nervous system.
So that's your rest and digestmode coming on, and you need to be
in that mode to properlydigest your food.
Oh, so that's what actuallymoves the muscles.
Yeah.
Okay.
That makes sense.
Okay.
Yeah.
And that's that idea.
(57:19):
It's all connected.
We're all connected.
The whole body all connected.
So that's a theme that we findthrough all of our guests.
Yes.
Now, you mentioned food prep.
Do you have tips on that forpeople who are busy?
Like, that's just notsomething that I feel is tangible.
It's not.
I feel like it's not for meeither, but my roommate likes to
(57:42):
do it, and I'm like, it sounds great.
I'll eat some of it.
Yeah.
I'd rather cook one meal andthen just work.
Like, I do that same meal forlike, four days in a row.
I'm fine with that.
Cook dinner because I have tofeed the kids, and that's all I eat.
I'll make a huge meal and thendon't cook the rest of the week.
It's probably not healthy.
(58:03):
Well, I mean, that comes backto how many plants are you eating
a week?
That'd be something.
You know, you have the samebase meal, make it once, eat it all
week, but maybe you're addingsome different toppings to it or
different fruit or whatever.
So there's ways.
There's always ways.
It's.
I think with meal planning, wejust have this idea in our head that
(58:28):
it has to look a Certain way.
And it really doesn't.
It's whatever works for you.
So, you know, Melissa, youmentioned, like, make one big meal.
Have that the rest of the week.
That's a form of meal prep.
Oh, thanks.
Yay.
It felt so good just now.
Yay.
Okay, I'll accept it.
(58:51):
Yeah.
And that could be somethingwhere even you're making a meal and
then you just make extra,extra to have for lunch the next
day.
That's what I do, and thatworks really well for me.
You know, you could also, ifyou wanted to prep breakfast, for
example, like, let's just prepbreakfast on a Sunday when you have
a little more time or whatever day.
(59:13):
It doesn't have to be that,but, you know, then you have it for
the week.
And that could be.
Well, I'm going to just putGreek yogurt.
Like, I bought a big containerof Greek yogurt.
I'm just going to measure itout, put it in little containers,
maybe put toppings on italready, and then put those containers
in the fridge.
So you just made like a graband go.
(59:35):
That's your own grab and go breakfast.
So it can be as simple as youwant or as complicated as you want.
Do you happen to have, like,any suggestions of websites or people
that you like that have somereally quick and easy meals that
are also healthy?
(59:55):
Yeah, and I think that'ssomething that I provide in my coaching
program, too.
So I actually do customizenutrition planning for people.
Okay, that makes sense.
Yeah.
So I can put together recipesbased on what exactly you want.
If it's, you know, I just wantbreakfasts for, you know, for the
(01:00:18):
week, we can just do breakfast.
I want three meals a day.
I can do three meals.
But that's where I think ifyou can find some of those recipes
that you really like.
And by recipe, again, itdoesn't mean the super complicated
thing.
It could be.
This is Greek yogurt with sometoppings on it.
Yeah.
Some fruit or some nuts.
That's a recipe.
(01:00:40):
But, you know, I think that is key.
And then having thosetogether, that's a big part of what
I do because it can makethings so much easier for people.
This gives us a lot to think about.
All right.
If I eat a salad tonight, howmuch lettuce has to be in my bowl
to count as a vegetable?
And then how much carrots haveto be in it to count as a vegetable?
(01:01:02):
Like.
Keep it simple.
Make it easy for yourself.
And, you know, you certainlycould measure things out.
But, you know, at the end ofthe day, if you, you know, if you
have one piece, like a littleshred of carrot and count that as
a carrot, you know, count itas a plant, who are you really hurting?
(01:01:24):
You know, you're just hurting yourself.
So, yeah, cheat with it, youknow, if you want to, but you're
kind of like it's kind of thathonorary system and you know.
So for a salad, like what is areasonable size of salad?
You're not going to have thisgiant mixing bowl salad.
Right.
But just a normal size thatyou would get in a restaurant that
(01:01:47):
would be like a serving of salad.
Oh, okay.
It doesn't need to be super exact.
Yeah, I know some of us rulefollowers, we're like, no, tell me.
I know, I know.
At the same time.
Yeah.
So I was going to ask you,Lindsay, do you meet with people
nationwide?
Do you have some kind of like,are you taking new clients?
(01:02:11):
Yeah.
So I work 100% virtual, so Ican work with anyone, anywhere that
has an Internet connection, basically.
I also do phone coaching too.
So if you don't want the zoom,you know, we do a lot of video calls.
But if you'd rather do phone,I do that.
So yeah, I work with clientsall over the country and yeah, I'm
(01:02:31):
definitely taking on clientsright now for my one on one coaching
program, Ascent.
I do also have the custom mealplanning services, custom nutrition
planning that I mentioned earlier.
So that's, that's included inmy coaching program, but I've also
made it a standalone service too.
Oh, nice.
Okay.
He should make a cookbook.
I have a wondering book.
(01:02:54):
Yeah, I have a high protein,high fiber recipe book too.
Okay.
So there's stuff, it's allavailable on my website.
That's kind of the hub.
Okay.
And the website again, it'sjust fullbloomacres.com.
cool.
Easy.
Yeah, we like that also.
(01:03:14):
That's such a cute name.
It makes me so happy.
It like reminds me of like thehappy place we want to build.
We like a little farm and wejust have our like highland cows
out there and yeah.
Flowers.
So I will say that's funnythat you said that.
So Full Bloom Acres is theoverall name of my business.
And then my husband and Irescue farm animals.
(01:03:37):
So that's kind of the FullBloom Acres sanctuaries one side.
So my health coaching business ones.
Oh my gosh.
Oh, that is so fun.
Where are you located?
We are almost in Canada.
We're very northern Minnesota.
Oh, I want to come and visitmore than.
(01:03:59):
Well, add it to our list.
Right.
Oh, I love it.
Well, you are so fun to talk to.
And it's been fun.
Sorry if I was too silly.
What?
Gotta take myself a littlemore serious.
Stop it.
What are you talking about?
So goofy.
(01:04:20):
But thanks for joining us andI know that we all have learned something.
And let's see what we can doto make ourselves healthier.
A little healthier.
Yeah.
It sounds like it doesn't haveto be as hard as we try to put on
ourselves.
Exactly.
Thanks, Lindsay.
Take it easy.
Yes.
Thank you for having me.
This is a great conversation.
I really appreciate it.
(01:04:40):
Of course.
I'm so happy you reached outto us.
Same.
Did you like the episode thatyou heard today?
Great.
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And don't forget to rate and review.
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