February 1, 2024 • 19 mins
Ever wondered what my clients wish they had known before we started working together? I'm bringing it all to you today with the top 3 things that make a big difference in my clients' gut health journeys that you can take action toward right. now. Enjoy!
Follow me on Instagram, and send me a DM to let me know what you resonated with in this episode. Ready to begin your gut rehab journey? Watch my program video and let's map out what that looks like for you.
Talk soon!
K
Find Katie:
Schedule a Free Clarity Call with Katie!
Website - www.nourishthrivewellness.com
Instagram - @the_healthygut_dietitian
Facebook
Follow me on Instagram, and send me a DM to let me know what you resonated with in this episode. Ready to begin your gut rehab journey? Watch my program video and let's map out what that looks like for you.
Talk soon!
K
Find Katie:
Schedule a Free Clarity Call with Katie!
Website - www.nourishthrivewellness.com
Instagram - @the_healthygut_dietitian
Find Katie:
Website - www.nourishthrivewellness.com
Instagram - @nourish.thrive.nutrition
Facebook
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
I am so tired of women viewingself-care and caring for their
(00:05):
bodies.
As selfish caring for our healthand having those boundaries to
keep us mentally and physicallyand emotionally healthy.
It's not selfish because itallows you to pour out more to
others.
Hey, everyone.
Welcome to The Nourished andThriving Show.
I'm your host, Katie Lovitt.
(00:25):
I'm a registered dietitian on amission to help you increase
your impact and legacy on theworld while healing your gut and
reducing your IBS symptoms.
I'm so grateful to have youhere.
Each week I'll inspire you tolive vibrantly and provide
valuable resources andinformation that empowers you to
(00:46):
take bold action towards yourhealth goals.
Before we dive in, make sure youfollow or subscribe to my show
wherever you're listening so younever miss an episode.
Ready?
Let's go! Hey guys, welcome backto the nourished and thriving
show.
I'm so happy to be back after ashort kind of long winter break.
(01:09):
And I have some really, reallygreat things planned for you.
And I'm really excited to shareit so excited for upcoming
episodes.
Make sure you catch them.
They're coming out on Thursdays.
So make sure you tune in.
Of course, wherever you'relistening, you can subscribe to
either my YouTube channel or mypodcast so that you get
notified.
(01:29):
Anytime I release a new episodeand trust me, you don't want to
miss home.
So if you've been listening inor navigating gut health for a
while, You know that it can feelkind of confusing.
At the time, everything justseems to contradict itself.
Nothing seems to be connected.
(01:50):
And it can feel reallychallenging to know how to move
forward.
You know, you're hearing fromone place to try a low FODMAP
diet and then somewhere else,it's like, well, it's kind of
stressful.
And it's only meant to be donefor a couple of weeks and you
have to reintroduce things andthat can feel kind of chaotic,
which.
All of that is kind of myperspective on it, but you'll
(02:10):
hear, you'll hear from someoneelse.
That's just the end all be alland something you have to do to
heal your gut.
You'll hear you know, from adoctor, oh, just manage your
symptoms, eat more fiber, drink,more water, take this
prescription medication, andthen you do it.
And maybe the medication makesyou feel worse or you don't
really notice a difference or animprovement.
Friends and family can getfrustrated and they can also be
(02:32):
super supportive with too manysuggestions.
So.
So it's kind of a mad house outthere whenever you're trying to
just navigate this and figureout the best way to move forward
with everything.
So whenever I was thinkingabout.
What I could really give to youguys to help.
Just know how to move forwardand have some things to try to
(02:54):
get you some real beef.
Some lasting real relief withoutoverly stressing you out because
that just makes things worse.
In many ways.
I wanted to give you someinsight into things that you can
do right now on your own, thatwill pay dividends.
In your gut health and youroverall health, really for that
(03:15):
matter.
And so I was really thinking.
If I could go back in time withmy now clients before we started
working together.
If I could give them just threepieces of advice of things to
try things to do differentlybefore we were working together.
What would I tell them?
What have been the biggestthings that have seemed to be.
(03:37):
You know, pretty universal,which that in and of itself can
be challenging to come up within the field of gut health,
because everyone is sodifferent.
You know, and so it can bereally tough to make generic
recommendations.
So.
No, that also, if you aresigning up for a program and
it's a group program without anypersonalization.
(03:59):
You may get results, but theymay also be kind of limited
because everyone is truly sodifferent.
And so if you're joining a groupprogram, It really has to be
done well, so that you're stillgetting personalized support
within a group setting.
But so what universalrecommendations can I come up
with?
What seems to help most people,what you, most people really
(04:20):
need that they're not currentlydoing?
And what is going to get peoplea really good bang for their
buck once they start introducingthis stuff.
So.
If you guys are new to followingme noodle listening in, you may
not know this, but if you'vebeen around for very long, you
know that I am all aboutefficiency.
(04:41):
I want the most direct path tothe solution.
I've also learned to embrace thejourney.
And, you know, knowing that thegrowth comes in those twists and
turns in the valleys, that'swhen we rise.
Right.
And that's when we grow, myhusband, Joe is.
Much more a enjoy the journeykind of guy.
So we make a really great couplebecause I'm like results and
(05:04):
he's like, well, that's enjoyingthe journey.
But whenever it comes to guthealth, if you're really feeling
bad, you want to feel butter.
So it's kind of like, how can wefeel help you feel better?
With just some free advice onthe podcast.
Without huge investment withouta huge shift.
While also being able to thenenjoy your journey a little bit
(05:25):
more.
So this is what I came up with.
I hope that you guys take a lotaway.
Let me know, send me a messageover on Instagram.
My handles down in the shownotes.
Let me know what you really tookaway from this session, what
you're going to implement, andthen of course, follow up and
let me know the results thatyou're getting.
Because as I said, I love a goodresult.
(05:46):
So first of all, three things,the first one is I want you,
it's actually not going to haveanything to do with my with
nutrition.
Or supplements.
Or working out or, you know,maybe anything that you would
think has to do with gut health,but it's actually super
important.
So the first thing is I want youto learn how to set and
(06:07):
maintain.
Boundaries.
With people with your time, withyour job, with your food.
You need to be authentic toyourself.
You need to know who you are.
You need to know what you're allabout.
You need to know how you want toshow up how you want to serve
(06:30):
other people.
This sounds really selfish aswomen.
Honestly.
I think it sounds pretty selfishwhenever we're like, oh, I have
boundaries.
You know, I think it's reallyeasy to think like, oh, well
she's just selfish.
No, it's not you guys.
And I'm so honest, like, okay,stepping onto my soap box here.
(06:50):
I am so tired of women viewingself-care and caring for their
bodies.
As selfish caring for our healthand having those boundaries to
keep us mentally and physicallyand emotionally healthy.
It's not selfish because itallows you to pour out more to
others.
So you have to have theseboundaries.
(07:12):
And in order to do that, youhave to know.
What those lines are.
And you have to know what you'rewilling and not willing to do
willing to know what you arewilling and not willing to, you
know, put up with or.
Sacrifice or risk Because untilyou have clarity on those
things, you may be filled withresentment towards other people,
(07:36):
resentment towards your job.
And it's not their fault.
They didn't ha they didn't knowthere was a boundary there that
they were crossing.
And you may not even know thatthere is a boundary there that
they were crossing, but ifyou're that's a sign, right.
If you are feeling resentmenttowards a person or a thing,
like a job, That's a really goodindicator that, Hey, maybe
there's a boundary there thatyou need to explore.
(07:58):
That's being crossed.
And you need to, you know, staywith that boundary is so that
you can move forward in ahealthy way.
If this is a new concept to you.
And you're curious about it, andyou'd like to learn more about
setting boundaries.
There's a great book about it.
It's by Melissa urban.
She actually was the co-founderof the whole 30 program, which
(08:19):
hated her.
Love it, you know, whatever B,B, what it is.
But this book is great.
It's called the book ofboundaries set the limits that
will set you free.
And that's a really, reallygreat book.
She talks about differentinstances.
Even more ways to recognize ifmaybe a boundary is being
crossed without you realizingit.
She talks through scripts ofwhat to say in kindness without
(08:41):
apologizing for the boundary,because you shouldn't have to
apologize for something that'snot in alignment with you.
And all of that.
So if this is something thatyou're just new to, or not super
comfortable with I reallyencourage you to check her book
out.
So I do have a quote from it.
It says in the book she saysit's not selfish to prioritize
(09:01):
your own health and happiness.
Ask yourself.
Am I willing to betray myselfjust to make someone else
comfortable?
And y'all we do that all thetime.
How many times a day as womenare you betraying yourself so
that someone else can becomfortable?
And sometimes the answer to thatquestion is yes.
(09:25):
Sometimes I'm willing to betraymyself.
A little bit so that someoneelse who I love can be
comfortable, but it's aboutacknowledging that and making
that decision willingly.
Versus just subconsciouslyletting yourself get walked all
over and then resenting thatperson.
I think that that is really alot more hurtful in the long run
(09:48):
towards the relationship.
Then understanding that thereneeds to be a boundary there.
Same thing with time, same thingwith careers, relationships, all
of it.
So that's the first thing is,you know, learn how to set and
maintain boundaries.
Okay.
Another reason that this isreally important to gut health
specifically.
So yeah, it's important to youroverall health gut health,
(10:12):
overall health, mental health,emotional health.
It's all connected becauseyou're one person with all of
these components to you.
And so you can't isolate justphysical health apart from
emotional and mental health andjust kind of a physical
scientific example of that isyou know, just the impact of
stress.
(10:32):
On our gut health and on ouroverall health, we all know that
chronic stress is bad.
I have podcast episodes justabout that topic.
So if this is something you wantto hear more about, Go back and
listen.
But stress is really damaging toour gut.
How many times have you beenstressed out about something and
your GI symptoms worsened?
Right.
So the vagus nerve, which I'vetalked about in this podcast, I
(10:55):
talk a lot about it in thecourse, cause it's in my gut
rehab program because it'sreally important.
For gut health is critical.
Forgot health.
The Vegas nerve connects yourbrain and your gut to each
other.
In your brain, it's up whereyour limbic system is that
controls your fight flight orfreeze response.
And then it goes down into yourgut and it controls gut
(11:16):
motility.
So if that brain is constantlyfiring in fight or flight,
because you're stressed outbecause you're not setting
boundaries and you're lettingyourself get pushed beyond
comfort for yourself.
Your gut is going to feel theimpact of that.
Are you getting that connectionthere?
Like I said, I talk a lot moreabout this with my clients, but
(11:37):
if I could just tell you onething to do right now, it's
really examined the boundariesin your life and see if he
needed to be setting some.
The second one is chew theirfood to applesauce consistency.
I've beat this one into yourheads.
You guys.
If you've been around me formore than five minutes, you've
probably heard me say this toyou, but not enough of you are
(12:00):
doing it still.
And it makes such a hugedifference.
Like I've had people work withme and we changed this one thing
and it gets rid of 80% of theirgut symptoms.
Y'all it's a huge.
Chew your food, chew your food,chew your food meals should take
15 to 30 minutes.
Your food should be applesauceconsistency.
Whenever you do this, you helpstimulate this beautiful
(12:22):
digestive orchestra processwhere you know your, your body
and your digestive tract allworks in harmony.
If you skip this, if you're notchewing your food, if you're
swallowing it whole, if you'reeating distracted, you're just
setting yourself up to notproperly digest your food.
It's like, gosh, what's even agood analogy here that I can put
(12:42):
into this.
It's asking your, your gut tojust work way too hard, way too
hard than it was meant to work.
I keep thinking of like, I don'teven know.
I don't have a good analogy forthis.
I'll probably come up withsomething as soon as I'm done
recording the show, but it'slike putting a piece of material
through a machine that thatmachine is not equipped to
handle.
Right.
You have to prime it first.
(13:02):
If you guys have a good analogyfor this, please send me a
message on Instagram, because Ifeel like, like some sort of a
construction analogy is cominghere where you have to prime
your materials.
Before you can put it into themachine.
So if you think of something,let me know.
But you know, that's, that'sreally it.
Like if you're not chewing yourfood, It's so much burden on
your gut and it's just going tolead to indigestion, bloating,
(13:25):
reflux, all of those yuckysymptoms, and then even diarrhea
and constipation.
So really all of your digestivesymptoms can partly be explained
by not chewing your food well,so to your food, apple sauce,
consistency, 20 to 30 times abite at least.
One way to track if you're doingthis already or not is sit down
(13:47):
and chew your food and count howmany times you're chewing it.
And if 30 times of chewing feelsridiculous, you know, you're
probably not chewing your foodthat much.
So.
That's the second thing that Iwould have every single person
to please chew your food.
And then the third thing that Iwould have my clients do before
(14:08):
we worked together or not do,rather in this instance is.
Do not buy and take supplementswithout first understanding your
unique gut situation.
Okay.
These companies y'all are soclever with their marketing.
They are so smooth.
(14:29):
They will promise you the world.
And maybe you're maybe notdeliver on it, you know, and
they have little like asterixnotes underneath it, probably
that say they can't guaranteeresults.
But they sell such a wonderfulstory that is so intriguing and
it just brings you in and youjust know if you order this one
bottle of supplements.
(14:51):
It's going to fix all yourproblems and they're all going
to go away.
And that's just not how itworks.
It's just not, I wish it wasthat easy, but if it was, I
wouldn't have a job.
You have to understand what isgoing on in your gut.
You have to know all of thedifferent pieces.
How they fit together before youstart adding in any supplements,
otherwise you're just wastingyour time and your money.
(15:11):
And you could potentially evenbe doing more harm than good,
because you could be takingsomething that actually makes
your issue worse.
So just be really careful, youknow, with supplements.
I will say like an omega-3supplement is probably fine.
Actually.
That's one that I recommend mostpeople take because most of us
are not getting enough.
Omega-3 fatty acids in ourdiets.
And to me, omega sexist, whichcan be inflammatory.
(15:34):
So there's a bonus tip for youis omega-3 supplements.
Yay.
Everything else at.
At you need to know what you'redoing.
You need to know what your planis, what you're going after all
of that before, before doingsomething and the supplements
are expensive.
You guys, so, especially ifyou're buying from a reputable
company they can be reallypricey, but That's another thing
I remember.
(15:54):
Whenever my oldest daughter wasborn, I'm kind of going off on a
side story here, but it's, it'smaking a point.
So here with me.
Whenever my oldest daughter wasa baby Charlotte.
She's eight and a half.
Now she's going to be nine thissummer.
Whenever she's a baby.
I remember Highlands, thenatural brand Highlands.
I have made a teething tabletsand they were just these little,
tiny little tablets that youwould put under their tongue.
(16:15):
And they would dissolve in theirmouth and they worked amazingly
and they had a little bit ofballads on it and them and
Bella, Donna is a poison.
And whenever you took theteething tablets, according to
the dose and follow theinstructions on the package.
It was fine.
And like I gave them toCharlotte and it was fine.
We never had an issue.
Highlands is a really greatbrand and they were, you know,
(16:38):
producing as far as I know,products that were good quality
and not a huge variation iningredient.
Numbers or anything like that,but you know, very, very
tragically babies were dyingfrom taking these teething
tablets.
And what was happening was theparents were giving above the
recommended dose.
And I think that can happen sooften, especially with natural
(16:59):
products and supplements ispeople assume that because
they're natural.
They can't be harmful and that'sjust not the case.
So you really need to exercisecaution around even dietary
supplements and really know whatyou're doing before you just
start taking things.
So.
You know, that's my, that's mylittle tip for you there.
(17:21):
Before you buy any supplement.
My question to you would bewhat.
Do you hope to accomplish withthis supplement?
And if it is something like fixall my gut issues and something
super generic like that, itain't for you.
You need to figure out moreinformation before you start
trying to fix it.
You need to know what theproblem is.
(17:41):
So those three things, you know,if you're not doing them right,
they really can make yourdigestive symptoms worse and
lead to a lot of frustrationbecause typically.
If you're, you know, if you'renot doing these things or if you
are doing these things, likewhichever way it goes, like if
you're ordering all of thesupplements you're eating all
the right foods are doing theelimination diets.
And you're missing these otherthemes.
(18:02):
You may not be getting the goodfor souls and that's because you
really need a comprehensiveplan.
And it's normally, wheneversomebody is trying a lot of
different things, That thenthey're coming to me and they're
saying I'm skeptical of anythingworking because I've tried
everything and nothing hasworked.
And, you know, it's, it's justnot the case.
Like there's probably a lot thatyou're not doing.
(18:23):
There's probably things thatyou're doing, that aren't the
right things for you.
And so that's where having anexpert.
Really just look at the bigpicture, look at everything and
see how all the pieces arefitting together and figure out
what your unique gut story is.
Can be.
All the difference in the worldin your results.
And really whenever we figureall of that out, the speed at
(18:46):
which my clients get results isreally surprising to them,
honestly, most of the time,because they've gone years
struggling and feeling likethey've tried all the things
with no results.
So.
If you're thinking, okay, great.
Katie bike.
These all sound nice.
How do I do these and stick withthem?
I probably need a little bitmore than just reading a book,
although it would be veryhelpful.
(19:07):
That's fine.
If you're needing a plan you'reneeding support or needing
strategy.
My gut rehab program has all ofthese things.
And so, so, so much more.
I'd love to talk with you aboutgetting you some help, getting
you some support, some support.
And you know, making a hugedifference in your gut health
and your overall health and yourquality of life and how you're
(19:28):
showing up.
It's so important to me howyou're showing up and serving
others and.
Being the light that you weremeant to be.
So if that's you, if you'reneeding some help, if you're
wanting to learn more about howI might be able to help you
scroll down, click the link toapply and book a free call with
me and the notes.
And I can't wait to talk withyou soon.
I am so tired of women viewingself-care and caring for their
(00:05):
bodies.
As selfish caring for our healthand having those boundaries to
keep us mentally and physicallyand emotionally healthy.
It's not selfish because itallows you to pour out more to
others.
Hey, everyone.
Welcome to The Nourished andThriving Show.
I'm your host, Katie Lovitt.
(00:25):
I'm a registered dietitian on amission to help you increase
your impact and legacy on theworld while healing your gut and
reducing your IBS symptoms.
I'm so grateful to have youhere.
Each week I'll inspire you tolive vibrantly and provide
valuable resources andinformation that empowers you to
(00:46):
take bold action towards yourhealth goals.
Before we dive in, make sure youfollow or subscribe to my show
wherever you're listening so younever miss an episode.
Ready?
Let's go! Hey guys, welcome backto the nourished and thriving
show.
I'm so happy to be back after ashort kind of long winter break.
(01:09):
And I have some really, reallygreat things planned for you.
And I'm really excited to shareit so excited for upcoming
episodes.
Make sure you catch them.
They're coming out on Thursdays.
So make sure you tune in.
Of course, wherever you'relistening, you can subscribe to
either my YouTube channel or mypodcast so that you get
notified.
(01:29):
Anytime I release a new episodeand trust me, you don't want to
miss home.
So if you've been listening inor navigating gut health for a
while, You know that it can feelkind of confusing.
At the time, everything justseems to contradict itself.
Nothing seems to be connected.
(01:50):
And it can feel reallychallenging to know how to move
forward.
You know, you're hearing fromone place to try a low FODMAP
diet and then somewhere else,it's like, well, it's kind of
stressful.
And it's only meant to be donefor a couple of weeks and you
have to reintroduce things andthat can feel kind of chaotic,
which.
All of that is kind of myperspective on it, but you'll
(02:10):
hear, you'll hear from someoneelse.
That's just the end all be alland something you have to do to
heal your gut.
You'll hear you know, from adoctor, oh, just manage your
symptoms, eat more fiber, drink,more water, take this
prescription medication, andthen you do it.
And maybe the medication makesyou feel worse or you don't
really notice a difference or animprovement.
Friends and family can getfrustrated and they can also be
(02:32):
super supportive with too manysuggestions.
So.
So it's kind of a mad house outthere whenever you're trying to
just navigate this and figureout the best way to move forward
with everything.
So whenever I was thinkingabout.
What I could really give to youguys to help.
Just know how to move forwardand have some things to try to
(02:54):
get you some real beef.
Some lasting real relief withoutoverly stressing you out because
that just makes things worse.
In many ways.
I wanted to give you someinsight into things that you can
do right now on your own, thatwill pay dividends.
In your gut health and youroverall health, really for that
(03:15):
matter.
And so I was really thinking.
If I could go back in time withmy now clients before we started
working together.
If I could give them just threepieces of advice of things to
try things to do differentlybefore we were working together.
What would I tell them?
What have been the biggestthings that have seemed to be.
(03:37):
You know, pretty universal,which that in and of itself can
be challenging to come up within the field of gut health,
because everyone is sodifferent.
You know, and so it can bereally tough to make generic
recommendations.
So.
No, that also, if you aresigning up for a program and
it's a group program without anypersonalization.
(03:59):
You may get results, but theymay also be kind of limited
because everyone is truly sodifferent.
And so if you're joining a groupprogram, It really has to be
done well, so that you're stillgetting personalized support
within a group setting.
But so what universalrecommendations can I come up
with?
What seems to help most people,what you, most people really
(04:20):
need that they're not currentlydoing?
And what is going to get peoplea really good bang for their
buck once they start introducingthis stuff.
So.
If you guys are new to followingme noodle listening in, you may
not know this, but if you'vebeen around for very long, you
know that I am all aboutefficiency.
(04:41):
I want the most direct path tothe solution.
I've also learned to embrace thejourney.
And, you know, knowing that thegrowth comes in those twists and
turns in the valleys, that'swhen we rise.
Right.
And that's when we grow, myhusband, Joe is.
Much more a enjoy the journeykind of guy.
So we make a really great couplebecause I'm like results and
(05:04):
he's like, well, that's enjoyingthe journey.
But whenever it comes to guthealth, if you're really feeling
bad, you want to feel butter.
So it's kind of like, how can wefeel help you feel better?
With just some free advice onthe podcast.
Without huge investment withouta huge shift.
While also being able to thenenjoy your journey a little bit
(05:25):
more.
So this is what I came up with.
I hope that you guys take a lotaway.
Let me know, send me a messageover on Instagram.
My handles down in the shownotes.
Let me know what you really tookaway from this session, what
you're going to implement, andthen of course, follow up and
let me know the results thatyou're getting.
Because as I said, I love a goodresult.
(05:46):
So first of all, three things,the first one is I want you,
it's actually not going to haveanything to do with my with
nutrition.
Or supplements.
Or working out or, you know,maybe anything that you would
think has to do with gut health,but it's actually super
important.
So the first thing is I want youto learn how to set and
(06:07):
maintain.
Boundaries.
With people with your time, withyour job, with your food.
You need to be authentic toyourself.
You need to know who you are.
You need to know what you're allabout.
You need to know how you want toshow up how you want to serve
(06:30):
other people.
This sounds really selfish aswomen.
Honestly.
I think it sounds pretty selfishwhenever we're like, oh, I have
boundaries.
You know, I think it's reallyeasy to think like, oh, well
she's just selfish.
No, it's not you guys.
And I'm so honest, like, okay,stepping onto my soap box here.
(06:50):
I am so tired of women viewingself-care and caring for their
bodies.
As selfish caring for our healthand having those boundaries to
keep us mentally and physicallyand emotionally healthy.
It's not selfish because itallows you to pour out more to
others.
So you have to have theseboundaries.
(07:12):
And in order to do that, youhave to know.
What those lines are.
And you have to know what you'rewilling and not willing to do
willing to know what you arewilling and not willing to, you
know, put up with or.
Sacrifice or risk Because untilyou have clarity on those
things, you may be filled withresentment towards other people,
(07:36):
resentment towards your job.
And it's not their fault.
They didn't ha they didn't knowthere was a boundary there that
they were crossing.
And you may not even know thatthere is a boundary there that
they were crossing, but ifyou're that's a sign, right.
If you are feeling resentmenttowards a person or a thing,
like a job, That's a really goodindicator that, Hey, maybe
there's a boundary there thatyou need to explore.
(07:58):
That's being crossed.
And you need to, you know, staywith that boundary is so that
you can move forward in ahealthy way.
If this is a new concept to you.
And you're curious about it, andyou'd like to learn more about
setting boundaries.
There's a great book about it.
It's by Melissa urban.
She actually was the co-founderof the whole 30 program, which
(08:19):
hated her.
Love it, you know, whatever B,B, what it is.
But this book is great.
It's called the book ofboundaries set the limits that
will set you free.
And that's a really, reallygreat book.
She talks about differentinstances.
Even more ways to recognize ifmaybe a boundary is being
crossed without you realizingit.
She talks through scripts ofwhat to say in kindness without
(08:41):
apologizing for the boundary,because you shouldn't have to
apologize for something that'snot in alignment with you.
And all of that.
So if this is something thatyou're just new to, or not super
comfortable with I reallyencourage you to check her book
out.
So I do have a quote from it.
It says in the book she saysit's not selfish to prioritize
(09:01):
your own health and happiness.
Ask yourself.
Am I willing to betray myselfjust to make someone else
comfortable?
And y'all we do that all thetime.
How many times a day as womenare you betraying yourself so
that someone else can becomfortable?
And sometimes the answer to thatquestion is yes.
(09:25):
Sometimes I'm willing to betraymyself.
A little bit so that someoneelse who I love can be
comfortable, but it's aboutacknowledging that and making
that decision willingly.
Versus just subconsciouslyletting yourself get walked all
over and then resenting thatperson.
I think that that is really alot more hurtful in the long run
(09:48):
towards the relationship.
Then understanding that thereneeds to be a boundary there.
Same thing with time, same thingwith careers, relationships, all
of it.
So that's the first thing is,you know, learn how to set and
maintain boundaries.
Okay.
Another reason that this isreally important to gut health
specifically.
So yeah, it's important to youroverall health gut health,
(10:12):
overall health, mental health,emotional health.
It's all connected becauseyou're one person with all of
these components to you.
And so you can't isolate justphysical health apart from
emotional and mental health andjust kind of a physical
scientific example of that isyou know, just the impact of
stress.
(10:32):
On our gut health and on ouroverall health, we all know that
chronic stress is bad.
I have podcast episodes justabout that topic.
So if this is something you wantto hear more about, Go back and
listen.
But stress is really damaging toour gut.
How many times have you beenstressed out about something and
your GI symptoms worsened?
Right.
So the vagus nerve, which I'vetalked about in this podcast, I
(10:55):
talk a lot about it in thecourse, cause it's in my gut
rehab program because it'sreally important.
For gut health is critical.
Forgot health.
The Vegas nerve connects yourbrain and your gut to each
other.
In your brain, it's up whereyour limbic system is that
controls your fight flight orfreeze response.
And then it goes down into yourgut and it controls gut
(11:16):
motility.
So if that brain is constantlyfiring in fight or flight,
because you're stressed outbecause you're not setting
boundaries and you're lettingyourself get pushed beyond
comfort for yourself.
Your gut is going to feel theimpact of that.
Are you getting that connectionthere?
Like I said, I talk a lot moreabout this with my clients, but
(11:37):
if I could just tell you onething to do right now, it's
really examined the boundariesin your life and see if he
needed to be setting some.
The second one is chew theirfood to applesauce consistency.
I've beat this one into yourheads.
You guys.
If you've been around me formore than five minutes, you've
probably heard me say this toyou, but not enough of you are
(12:00):
doing it still.
And it makes such a hugedifference.
Like I've had people work withme and we changed this one thing
and it gets rid of 80% of theirgut symptoms.
Y'all it's a huge.
Chew your food, chew your food,chew your food meals should take
15 to 30 minutes.
Your food should be applesauceconsistency.
Whenever you do this, you helpstimulate this beautiful
(12:22):
digestive orchestra processwhere you know your, your body
and your digestive tract allworks in harmony.
If you skip this, if you're notchewing your food, if you're
swallowing it whole, if you'reeating distracted, you're just
setting yourself up to notproperly digest your food.
It's like, gosh, what's even agood analogy here that I can put
(12:42):
into this.
It's asking your, your gut tojust work way too hard, way too
hard than it was meant to work.
I keep thinking of like, I don'teven know.
I don't have a good analogy forthis.
I'll probably come up withsomething as soon as I'm done
recording the show, but it'slike putting a piece of material
through a machine that thatmachine is not equipped to
handle.
Right.
You have to prime it first.
(13:02):
If you guys have a good analogyfor this, please send me a
message on Instagram, because Ifeel like, like some sort of a
construction analogy is cominghere where you have to prime
your materials.
Before you can put it into themachine.
So if you think of something,let me know.
But you know, that's, that'sreally it.
Like if you're not chewing yourfood, It's so much burden on
your gut and it's just going tolead to indigestion, bloating,
(13:25):
reflux, all of those yuckysymptoms, and then even diarrhea
and constipation.
So really all of your digestivesymptoms can partly be explained
by not chewing your food well,so to your food, apple sauce,
consistency, 20 to 30 times abite at least.
One way to track if you're doingthis already or not is sit down
(13:47):
and chew your food and count howmany times you're chewing it.
And if 30 times of chewing feelsridiculous, you know, you're
probably not chewing your foodthat much.
So.
That's the second thing that Iwould have every single person
to please chew your food.
And then the third thing that Iwould have my clients do before
(14:08):
we worked together or not do,rather in this instance is.
Do not buy and take supplementswithout first understanding your
unique gut situation.
Okay.
These companies y'all are soclever with their marketing.
They are so smooth.
(14:29):
They will promise you the world.
And maybe you're maybe notdeliver on it, you know, and
they have little like asterixnotes underneath it, probably
that say they can't guaranteeresults.
But they sell such a wonderfulstory that is so intriguing and
it just brings you in and youjust know if you order this one
bottle of supplements.
(14:51):
It's going to fix all yourproblems and they're all going
to go away.
And that's just not how itworks.
It's just not, I wish it wasthat easy, but if it was, I
wouldn't have a job.
You have to understand what isgoing on in your gut.
You have to know all of thedifferent pieces.
How they fit together before youstart adding in any supplements,
otherwise you're just wastingyour time and your money.
(15:11):
And you could potentially evenbe doing more harm than good,
because you could be takingsomething that actually makes
your issue worse.
So just be really careful, youknow, with supplements.
I will say like an omega-3supplement is probably fine.
Actually.
That's one that I recommend mostpeople take because most of us
are not getting enough.
Omega-3 fatty acids in ourdiets.
And to me, omega sexist, whichcan be inflammatory.
(15:34):
So there's a bonus tip for youis omega-3 supplements.
Yay.
Everything else at.
At you need to know what you'redoing.
You need to know what your planis, what you're going after all
of that before, before doingsomething and the supplements
are expensive.
You guys, so, especially ifyou're buying from a reputable
company they can be reallypricey, but That's another thing
I remember.
(15:54):
Whenever my oldest daughter wasborn, I'm kind of going off on a
side story here, but it's, it'smaking a point.
So here with me.
Whenever my oldest daughter wasa baby Charlotte.
She's eight and a half.
Now she's going to be nine thissummer.
Whenever she's a baby.
I remember Highlands, thenatural brand Highlands.
I have made a teething tabletsand they were just these little,
tiny little tablets that youwould put under their tongue.
(16:15):
And they would dissolve in theirmouth and they worked amazingly
and they had a little bit ofballads on it and them and
Bella, Donna is a poison.
And whenever you took theteething tablets, according to
the dose and follow theinstructions on the package.
It was fine.
And like I gave them toCharlotte and it was fine.
We never had an issue.
Highlands is a really greatbrand and they were, you know,
(16:38):
producing as far as I know,products that were good quality
and not a huge variation iningredient.
Numbers or anything like that,but you know, very, very
tragically babies were dyingfrom taking these teething
tablets.
And what was happening was theparents were giving above the
recommended dose.
And I think that can happen sooften, especially with natural
(16:59):
products and supplements ispeople assume that because
they're natural.
They can't be harmful and that'sjust not the case.
So you really need to exercisecaution around even dietary
supplements and really know whatyou're doing before you just
start taking things.
So.
You know, that's my, that's mylittle tip for you there.
(17:21):
Before you buy any supplement.
My question to you would bewhat.
Do you hope to accomplish withthis supplement?
And if it is something like fixall my gut issues and something
super generic like that, itain't for you.
You need to figure out moreinformation before you start
trying to fix it.
You need to know what theproblem is.
(17:41):
So those three things, you know,if you're not doing them right,
they really can make yourdigestive symptoms worse and
lead to a lot of frustrationbecause typically.
If you're, you know, if you'renot doing these things or if you
are doing these things, likewhichever way it goes, like if
you're ordering all of thesupplements you're eating all
the right foods are doing theelimination diets.
And you're missing these otherthemes.
(18:02):
You may not be getting the goodfor souls and that's because you
really need a comprehensiveplan.
And it's normally, wheneversomebody is trying a lot of
different things, That thenthey're coming to me and they're
saying I'm skeptical of anythingworking because I've tried
everything and nothing hasworked.
And, you know, it's, it's justnot the case.
Like there's probably a lot thatyou're not doing.
(18:23):
There's probably things thatyou're doing, that aren't the
right things for you.
And so that's where having anexpert.
Really just look at the bigpicture, look at everything and
see how all the pieces arefitting together and figure out
what your unique gut story is.
Can be.
All the difference in the worldin your results.
And really whenever we figureall of that out, the speed at
(18:46):
which my clients get results isreally surprising to them,
honestly, most of the time,because they've gone years
struggling and feeling likethey've tried all the things
with no results.
So.
If you're thinking, okay, great.
Katie bike.
These all sound nice.
How do I do these and stick withthem?
I probably need a little bitmore than just reading a book,
although it would be veryhelpful.
(19:07):
That's fine.
If you're needing a plan you'reneeding support or needing
strategy.
My gut rehab program has all ofthese things.
And so, so, so much more.
I'd love to talk with you aboutgetting you some help, getting
you some support, some support.
And you know, making a hugedifference in your gut health
and your overall health and yourquality of life and how you're
(19:28):
showing up.
It's so important to me howyou're showing up and serving
others and.
Being the light that you weremeant to be.
So if that's you, if you'reneeding some help, if you're
wanting to learn more about howI might be able to help you
scroll down, click the link toapply and book a free call with
me and the notes.
And I can't wait to talk withyou soon.
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