Love Your Body, Lose Weight & Keep it OFF!

Episode Transcript
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Speaker 1 (00:00):
This podcast is not a substitute for our relationship with
your mental health professional. Hey hey, hey, family, Welcome back
to another episode of The Mental Health Is a Lifestyle
podcast with your Girl, Andrea wise Brown and today's family.

(00:26):
I have someone special for you to meet. But before
I introduce her, this is what I need you to do.
If you just happen to stumble upon us, I would
love for you to join the family. And all you
have to do is just click that little button and

(00:46):
subscribe to the podcast. Like the podcast, share the podcast,
and if you feel froggy eating, jump and put a
comment down under the podcast. Come on now, it doesn't
cost you anything. It's so easy to do, and I
want you to be a part of the family. But

(01:09):
today we are going to get into it. So now, ladies,
we are talking about bodies, body image, losing weight, gaining weight, plateaus,
everything everything that has to do with your body. So

(01:32):
let me just let me introduce our expert who's here
with us today and a family. Y'all know, I need
to put on my little readers.

Speaker 2 (01:42):
Now.

Speaker 1 (01:44):
I know TT can't really she could see, but you
know what I'm saying. Okay, So our expert here today
is Christina hath the Way and she is a licensed
therapist and founder of the Mindset of Matter, where she
helps high achieving women stop the cycle of dieting, overtraining,

(02:10):
and self sabotage. After years of battling perfectionism and body
obsession herself, Christina built a method that combines mindset biology
and nervous system healing to help women feel strong, confident,
and in control without relying on will power or restriction.

(02:36):
I mean, Christina, I'm so happy that you're here.

Speaker 2 (02:40):
Thank you. I'm so happy to be here. I love
that introduction. So I would like you to follow me
around everywhere I go in my life and be like,
this is who she is.

Speaker 1 (02:53):
And honestly, after meeting you, I think that I just
might do that.

Speaker 2 (02:57):
I think we get in way too much trouble. But
that's okay.

Speaker 1 (03:02):
I love it. I love it. So you know what
in my little introduction of you, two words that stood tall,
stood out was the lack of will power and control.
So what I do know as a high achieving woman,
and you know, I am a therapist also, and I

(03:24):
know this is a quality that a lot of high
achieving women have is they love to be in control.
So I love that you say that you know there's
a part that you can literally relinquish control, and then
I know the whole thing of me and my diet

(03:45):
in past, but thank god, I am in recovery of
dieting and it's been some years now. But that whole
will power thing, you know, that willpower thing will make
you feel so bad about your self? Is will power
even a thing? Christina?

Speaker 2 (04:05):
So I truly believe will power. Could it be a
thing in other areas, sure, But honestly, what we need
to look for is what we could be consistent with
if we're looking. When I think willpower, I think white
knuckle like, white knuckling my way through something. And I
don't want to live my life white knuckling forever. I

(04:27):
want to live my life, you know, balanced right, I
want to live my life in peace for the majority.
And when I think will power, I think that kind
of I'm just holding on until at this end result.
So could people do that? Yes? And do people do that?

Speaker 1 (04:43):
Yes?

Speaker 2 (04:44):
But that's why we end up gaining the weight back,
or we lose the weight, and we still don't like
the image we see because we haven't learned the steps
along the way. We're just white knuckling kind of tunnel
vision to the end result, and that is incredibly detrimentalble
mentally and physically. As we know. I don't know if

(05:06):
you know this, but ninety five percent of people gained
the weight back after they lose it, and one half
to one third gain more back. That is is telling, right,
And I think it's because we have this concept that
willpower is going to get us through and actually it's
the it's the actual issue that's keeping us from a healthy,

(05:31):
sustainable life.

Speaker 1 (05:32):
Oh my gosh, I love that so much. And over
the years it's with some of my clients, I've kind
of helped them with eating disorders, and one of them
being binge binge eating disorder, and that was something that
I suffered from some years ago, and it was tied

(05:54):
to emotional eating, right which yep, through my childhood trauma.
Who became my friend and I really started using food
to numb me from feeling because I felt out of control. Okay, However,
thank god that over the years, I yeah, I really

(06:17):
gained a healthy relationship with food and it was literally
when I stopped dieting, right.

Speaker 2 (06:24):
Yeah, So if we think about majority of diets they
are restrictive in some form, and what we're seeing in
regards to why people binge or emotionally eat, oftentimes it
starts because of this restriction or what we call deprivation.
We call it beingetine, we call it emotional eating. But

(06:45):
if we actually look at the behavior that leads up
to it, it's deprivation eating because I eat this very
quote unquote clean. I might even skip mills. But can
I cuss on this podcast?

Speaker 1 (06:59):
I don't know, So go ahead and cuss.

Speaker 2 (07:01):
Your ass is hungry. Your ass is hungry, okay, because
your spoused seeds. And then you're not eating. You're not eating.
Your blood sugar is like doing this. It's all dysregulated.
Your body's like I need food. You get in front
of the food. And when you're that deprived, when fast
burning carbs, which is your high process carbohydrates, your cookies,

(07:26):
your chips, your cake, because your body is looking for
quick energy because remember food is energy, right, and so
deprivation or being in these restrictive diets tends to lead
to emotional eating and binge eating. However, there is also
that aspect of us from our childhood and trauma. How

(07:50):
we see how we perceive ourselves, but more importantly, how
do we perceive others see us? And how do we
need to present for approval?

Speaker 1 (08:00):
Love?

Speaker 2 (08:00):
Connection, safety? And so if we take those two things right,
say that in childhood I learned that my appearance was
important for me to receive love in society. I'm going
to look at commercials and you know these girl these
twiggy girls running on the beach and the hydroxy cut

(08:21):
commercial and everyone is praising before and after picture. I'm
going to think, Okay, I need to go on a diet.
Then that diet being super it's depriving you of what
your body needs. And you know, I'm going to then
eventually emotionally eat. That's going to give me a sense
of soothing, not just from the trauma and the emotional

(08:44):
side of things, but also soothing from just being hungry.
Because if we think about food like that's the first
thing we use to soothe in our lives when we're babies,
right right, pick up, feed, calm down. So it's very intertwined.
I can probably go on and on and on about

(09:05):
all of it, and we'll talk about it, but I
truly believe that when you stop dieting, like you said,
that is where you actually start realizing, Wow, I was
doing this all wrong.

Speaker 1 (09:20):
Yeah, I totally agree when you diet. So, like you said,
I love that you had that statistic because I know
for sure that diet in makes you gain weight because
after you finish, you know what I say, I say,
it's like holding your breath. Yeah, because you can't live

(09:41):
like that, you can't sustain it. So it's like, oh
my god, I need to diet for whatever reason. Right
by they image how I feel about whatever, the thing is,
I'm too big, whatever. And then you go on a
diet that's really restrictive and you hold your breath. So
what happens when you come up for air you eat
every freaking thing inside, and then you want to start
again on Monday. Then you want to start again on Monday,

(10:03):
so you do it again, and you do it again,
and then you stay gaining and gaining and gaining. That's
a horrible.

Speaker 2 (10:11):
There's a physiological Yeah, there's a physiological response that happens there.
Because we did studies in World War two and then
also the Minnesota study where we restricted calories from ill used.
The World War II study, we restricted calories from the
soldiers while they were still active, and they studied their behavior.
And what happened was they as they became more you know,

(10:33):
more calorie deprived, they started obsessing over food. They started
to hoard food. And then even this is the kicker,
even when they started to receive the amount of food
that they should be receiving, their body did not the signals.
So when you're hungry, you get a signal from grellin
the hormone that I'm hungry, and then leaptin when I'm full.

(10:57):
But because they've been so deprived, it took months upwards
to almost a year for their body to stabilize. So
when they start eating, they would eat these big meals
and still not be satisfied. So if you think about that,
for the regular person, i'm starving, I'm holding my breath right,
And there's actually an adaptation that your body does that

(11:21):
when you finally feed yourself again, you're gonna overdo it
because it's making up for that deprivation, which I don't
think a lot of people realize, like that's by design,
but you can do it in the right way. But
what we're talking about, obviously is the wrong way.

Speaker 1 (11:38):
Absolutely, And when you tie shame to eating girl. That
also is one of those things, because you know, you know,
that's why I try to tell people stop shaming children,
you know, calling them fad and you need to lose weight,
you know. And then they'll find the kids hiding food

(11:59):
under their kids and they've come in my office right
or in the closet, and then they punish them for that.
But it's like, no, you don't understand that you're creating
this because when you create that shame and the deprivation,
as soon as the child gets some space to try
to take care of themselves, they're gonna overdo it. So

(12:19):
you're really creating more of an issue than there was initially,
because acceptance in love is really the cure and you
some structure. Yeah.

Speaker 2 (12:29):
Well, and I always tell people like you're binge eating,
you're emotional eating is actually a solution to a much
deeper issue, your feelings of not feeling loved or secure.
Then what do we do in an effort to receive that.
Maybe we are perfectionists, right, Maybe we are the overachiever
getting the grades. I only feel love andsecure when I

(12:51):
hit the home run. I only feel love andsecure when
I'm acting like everything is okay. I'm only loved insecured
when I'm taking care of everyone else's needs. But that
burns out. So the binge eating or the emotional eating
comes in to kind of say, don't worry where you
know I got you. I'm gonna put out the fire
of your exhaustion of trying to meet everyone else's needs.

(13:15):
As I'd already mentioned, yes, and it's a solution to
a greater problem, which is that greater problem is trying
to help you feel love, secure and meet this unmet need.

Speaker 1 (13:28):
Absolutely so it is it is a way to take
care of ourselves. However, of course it is an unhealthy
way and a dysfunctional way, but it is a way
of taking care of yourself. And that's what I'll say
to clients. Don't judge yourself, don't talk negative, because it
is really a way that you've you know, the easiest

(13:50):
way that you've found to take care of yourself. It's
a passive. You know, when babies cry and you know
they may have other needs, but instead of you addressing
the need, you're feeding him or putting the pacify. You know,
it's the same thing when it's like just address the
baby's need. They may just want you to walk around
and hold them, walk around and hold correct.

Speaker 2 (14:11):
Thank you. It's it's interesting you bring this up on
my podcast. I have a co host who has a
four month old, and we use the four month old
and a lot of these examples of like she knows
when she's hungry, she knows when she's full. It's only
until someone tells you differently, like the shame of you're full,

(14:34):
you don't need to eat much because the parents, projecting
their own body image, struggles onto that kid, right, and
then that full cycle begins. M hm.

Speaker 1 (14:43):
Yes, yes, there's a lot of projection going on when
the reality is and because of fear, they won't release
the sense of control and accept in love and go
in and just ask what do you need? Put the
food aside, put the dinosaur, what do you need? My love?
And then going and it could be a deep conversation,

(15:05):
it could be so many things. But okay, so here
we go over there.

Speaker 2 (15:16):
And that's that. Have a nice day. If you just
take that segment, your life will change forever.

Speaker 1 (15:28):
That's right. Okay, all right, So because one of my
questions was going to be okay, but you know what,
here we go. I'm gonna derail that, And I'm just
gonna start off by saying, what are your thoughts on
women and body image?

Speaker 2 (15:49):
My thoughts is my slogan. What you say in your mind,
you see in the mirror, tak it in, let us
think in.

Speaker 1 (15:59):
I'm gonna take it.

Speaker 2 (16:00):
Say in your mind you see in the mirror, because
I have seen and you have to. I'm sure in
your practice people be incredibly thin and see an image
that is not that I have seen women in larger
bodies be confident, accepting, loving, and being in a larger

(16:22):
body doesn't necessarily mean you're an unhealthy person. There's actually
a lot of studies that show that, you know, an
overweight person versus a you know, normal weight person, there's
not a lot of variance unless there is a genetic
component in things like that. So you know that's that aside. Right,

(16:44):
you have people who have a very secure relationship and
belief about themselves. So I truly believe body image is
just our feeling about ourselves projected onto our image. So
if I believe I am worthless because my parent has
shamed me, because I have, you know, had to earn

(17:07):
love because I couldn't just be accepted for who I am,
I always was minimized or validated. Then I'm going to
feel that way about myself. I'm worthless, I'm not good enough,
and I'm going to project that feeling onto my own image.
And societally we're seeing that, right, we have all of

(17:29):
this noise that you're not good enough and you need
to change yourself. So I already don't feel good enough inside.
That's the belief I have about myself. Society is telling me, well,
in order to be good enough, I need to change
the way I look. And then it just becomes this
tug of war cycle where if I'm smaller, I think

(17:51):
I'm better, I think I've resolved it. But really it's
all tied to an external thing, which is the way
my body look and is perceived by others. But at
a certain amount of time, and I've seen this, people
lose weight and they stop getting the compliments. So what
happens if your worth is tied to the compliments, You're

(18:12):
going to start feeling not good enough, right, and it
becomes that tug owar when really what it is. Well,
and I'll say this, people tend to try to change
the behavior. They keep trying to change the body. Keep
trying to change the body diet diet, diet, but they
still don't like what they see. That's the behavior. Well,
we have to change the beliefs. We change the beliefs,

(18:35):
we can change the behaviors and how we treat ourselves,
which changes the outcomes, which then only makes us feel
good or bad. Exacerbate if you will, our beliefs. Whereas
our other gal over here, who has a strong sense
of self, her motivation comes from within, her worth is inherent.
She has a strong even spiritual connection. I think that's

(18:57):
really important. She sees herself as a human, a woman,
someone whose body is powerful that creates life. She might
still have struggles, it's not that people are walking around
in this perfect world. They're still going to have struggles,
but it's not going to derail her or cause her

(19:18):
to be in these really extreme cycles. As our first example.

Speaker 1 (19:25):
Oh that's good, that's good. So body image is tied
to how we see ourselves, which is way deeper than
what we look like. Yeah, no, that's good. That's good.
That's good. Okay, So let me ask you this. Do
you believe in dieting?

Speaker 2 (19:48):
Okay, that's a great question. So in my program, we
do help women lose weight. However, what we want to
do first is educate, right. I will not put someone
in a calorie deficit. So for your listeners, in order
to lose weight, there's a difference between losing fat and

(20:10):
losing weight, because people will lose weight on a scale,
but it also could be muscle and we don't want
to do that, but we'll talk about that. In order
to lose weight, we need to eat less than the
energy we burn in a day. That's what we call
calorie deficit, right, And what we burn in a day
is not the amount we see on the treadmill or

(20:31):
we see on the watch. There's so much more to it.
There's a lot more, many more variables, and we have
a guesstimate based on your activity level, the exercise you
do in a day, your age, your height, your current weight,
and then if you have even more data like your
body fat percentage with the muscle mass, it gets us
a little bit closer to how many of those calories are.

(20:52):
But we guesstimate right, and so I will not put
someone in a calorie deficit if they're foundation is not strong,
meaning if they have a lot of those negative beliefs
about themselves that we just talked about, and we need
to undo some of the rigid rules they have around
dieting before I want to put them there, because if I,

(21:17):
if I just have someone come in and put them
in a calorie deficit as is, they're just going to
repeat what they've already done, absolutely right, and so we
want to do something different. Another thing I want listeners
to know is, you know people are always looking for that.
Like one thing, keto, interminute fasting, carnivore diet, this that.

(21:38):
The other thing what those all have in common is
they put you in a calorie deficit. That's it. Carbs
are not bad for you, right. Fat doesn't have some
sort of special that you know. And here's a little tip,
sorry guys, if you hear my doctor, here's a little tip. Carbohydrate.

(22:02):
What's the last part of that hydrate. H So when
you see people lose weight on a KTO diet, it's
because they're losing water weight. For one gram of carbs
that you eat, you hold three grams of water, which
is not a bad thing. We need that. So you
see these people go on keto and you see that

(22:23):
weight loss initially, sorry, then you're only they're only seeing
that weight loss, that water loss. They're not necessarily seeing
weight loss. So that is a thing. But coming back
to your question, I will only put people in a
calorie deficit when they're mentally and emotionally ready. And we've

(22:43):
worked through some of these rigid rules around dieting that
has only kept them stuck in the past.

Speaker 1 (22:51):
So something that you mentioned, you said intermittent fasting. So
here let me just tell you in full transparency. So
as I told you like, i'd stop dieting years ago,
and I pretty much I kind of work out probably

(23:13):
six days a week, nothing too, nothing really strenuous. But
there's a balance between I'm obsessed with the treadmill. It's
it's my shit, like, it's my thing. I do it
in the morning before I work like it just does
all the things for me. And I prescribe exercise for
all clients. I don't care what you're eating. I want
you to exercise that makes you. Yes, it increases intelligence,

(23:34):
all the things. Right. However, I will say this that
when the pandemic came, okay and my and I was
eating more than burning off right, even though I would
go walk for miles, but you can't walk off everything
that you know, you can't outrun what you put in

(23:55):
your mouth, right.

Speaker 2 (23:56):
Well, and you can't. Your food needs to be used
for things that are beyond gaining fat too, you know.
So there's that.

Speaker 1 (24:03):
Sorry, go ahead, Oh no, no, no, that's good. I'm listening.
That's good. Okay. Let me just say so. I put
on probably I don't know, maybe fifteen pounds during the pandemic,
like within that time. And then after the pandemic, right,
I go back to working out and all those things,
and I could not shake it. Because I don't die it, right,
but it was just something about I just couldn't shake

(24:25):
the weight. And I was accepting my size, it was fine,
but I just couldn't shake it. AnyWho. I was listening
to listening to a doctor one day and she was
talking to l she was a female. She was a female, okay,
and she was talking about this the intermittent fasting. Right then,

(24:45):
I started doing some more research on fasting and the
benefits of just fasting, of letting your stomach just rest right,
letting your stomach rest, and so I said, you know
what I'm gonna I'm gonna lean into it. Let me
just lean into it. So I start off with ten hours,
which was easy, and then it kind of went a
little bit longer to twelve hours. So for the most part,

(25:09):
it's what I do. It's what I do. So you know,
if I stop eating at ten o'clock the day before,
I won't eat until the next day at ten. Sometimes
I go even longer than that. But I listen to
my body, right, I listen to my body. I'm not
And I guess it's just used to announce I don't
get hungry, you know. I honor my body and I
listen to it. But I'm just saying it has worked

(25:31):
for me, and I love it. I love it. So
are you telling me now that I shouldn't be doing this.

Speaker 2 (25:38):
No, So a twelve hour window ten to twelve hours
is actually a sweet spot for women. If we do
go over that, it could be seen as a stress
on the body, which a lot of intermitute fasting research.
I'm glad that this was a female doctor, but a
lot of the research has been on men. We didn't
allow women into health research round health until like ninety seven,

(26:02):
nineteen ninety seven because it was we didn't want to
cause birth defects. We have too many fluctuating hormones. But
we are applying the same outcomes of this research on
men to women. We are not men. So ten to
twelve hours sustainable right, that window of when we are eating,

(26:29):
there's enough time to get in your What we want
to make sure is we're getting in our macro nutrients right,
So enough protein in our system, right, Enough carbs of
fats are important, especially for hormonal health. So that is
a bit more sustainable. I don't have and I don't

(26:50):
have a this works, that doesn't work. What's going to
work is what's sustainable for you. And by cutting it down,
you're saying, oh, you are technically eating in a smaller timeframe,
so you're probably just eating a bit less, right, and
that I is putting you in a calorie deficit, or
if you're maintaining your weight, it's helping you just stay

(27:13):
you're eating as much as you're burning. That's what we
call maintenance. Right. We shouldn't always be in a deafice.
We should actually be in a deficit very little amount
of time and maintenance majority of the time.

Speaker 1 (27:26):
Yes, yes, no, I totally agree. So in doing so,
that fifteen pounds to probably twelve came off, no big deal,
And now I think that I am maintaining and it's
just my thing. It's it's really comfortable for me. Yeah,
and yep, and I do the whole thing. I do
my carbs, I do my protein. I do like I

(27:48):
eat everything. I eat everything. I even stuff that somebody
would consider to be bad, but I do. But I
just do it within that window. And I don't know,
I like it. So I'm glad to know that that's healthy. Yeah.

Speaker 2 (28:03):
Well, I mean again, it's and the people listening that
might not work for you. God, you may need to
your body may need to eat. First thing in the morning.
I have two meals three and a half hours from
each other, and I wake up at four o'clock in
the morning. I have a meal I shouldn't say meals.
I have about twenty grams of protein and about twenty

(28:25):
grams of carbs before I work out, and then about
I work out, I walk my dog get ready for
the day, and then I have what you would consider
like a breakfast meal. And that works for me, and
that keeps me in a low body fat percentage, right,
it keeps me my blood sugar is stable. I'm not
saying like insulin issues. It keeps me from being fatigued,

(28:48):
and that works for me. So for everyone listening, it's
what works for you. And more importantly, if a diet
didn't work, so I hear this lot, you might hear
this too, is oh well I'm gonna go back to
keto because I lost weight on it. It's like, well,
why do you got to go back to it? Then
if it works so well.

Speaker 1 (29:11):
It's good.

Speaker 2 (29:13):
It didn't work because you couldn't maintain it, can sustain it,
whereas for you, this is sustainable, and that's the difference.
What can I sustain? So just wanted to throw that
in there.

Speaker 1 (29:25):
No, I love that what is sustainable? I love that,
you know, for all of the listeners, don't be extreme,
lean into any kind of changes, and it's about sustainability.
I love that, which is why literally I can work
out six days a week. But I started off by

(29:46):
doing things that I like to do that. I love
the treadmill. So even if I didn't add weights in
for years before, if I just did that treadmill like
it was, I did what I like. So you may
like the bike, you know, you might like I don't know,
jump and rope like whatever the thing is, do what
you like so that it can be sustainable. Yes, I

(30:06):
love that you keep saying it. That's good.

Speaker 2 (30:09):
Yeah, I will share the one thing please that will
help you reduce all cause mortality, help you increase bone health,
help you to be more independent throughout your life. Help
you have a shapely body. Strength training, yes, strength training
for women two days a week, full body, and we

(30:32):
want to lift heavy weights. This is where women get
it wrong. They want to stick with their like three pounds.
Think of as a therapist. Okay, So when we're teaching
someone hoping skills, we're teaching them to adapt to stress,
which ultimately is going to make them stronger mentally in

(30:55):
a stressful situation. That is what resistance does to your muscle.
Will you put resistance on it and if you're doing enough,
it will stress the muscle. Okay, then in your recovery
where you're sleeping, resting, you are going to build that

(31:17):
muscle stronger to adapt to that stress. And that's how
we build strong muscle. So when we're doing just these
like two three pound weights over and over again, or
never really increasing our weight, that's where we have an issue.
But there's so much research on strength training for women,
specifically from a mental and physical standpoint, it helps reduce osteoporosis.

(31:41):
Even in perimenopause, which I am currently in. I do
not have an issue with visceral fat or fat around
my belly. It helps to increase your metabolism. Muscle is
an incredibly metabolically charged tissue and so much more so
just want to throw that in there.

Speaker 1 (31:58):
No, I love that I do do that. I go
back and forth between, Like today was my leg day,
so I kind of do legs and glutes today and
then I'm lay in two days I'll do upper body
with my arm Yep. No, I love it. But you
know what, I have a question. This is good now,

(32:20):
this is where I have an issue where I don't
feel like I'm doing the right thing. However, I did
some research and I think I didn't want to know
the answer, but I'll ask you. I'm gonna be strong
enough to listen to the answer. Okay, So you know
I do this twelve minute I mean twelve hour fast.

(32:42):
But let's say I go to the gym before I
break fast. Right, So years before, in my younger years,
I knew that before I worked out, especially muscle training.
I needed to eat something or drink, even if it
was something small, to feed my muscle so that I
didn't break down my muscle. Okay, that was what I
learned years ago. But then after I started the whole

(33:05):
intimatetent fasting thing, I learned that when your body is
in I guess ketosis or whatever right when you fasted.
This may not be true, don't know, but oh it
said that, like, you don't need to eat before you
lift weights. So I want to know in the morning
before because I feel like I could drink a protein,

(33:27):
drink a little shake, but I'm like, I don't want
to break my fast before I hit the muscles. So
tell me, do I need to eat something or drink
something first before I hit those muscles or not?

Speaker 2 (33:39):
Am Okay, Okay, So again it's really about for some
people they get nauseous if they eat before a workout.
With eating before a workout, you're, like you said, you're
basically priming the body to you know, use that energy

(34:00):
to help build the muscle. So there are benefits to it.
And doctor Stacy Simms, that's one. I'll send you some
of her podcasts. She is adamant you need to not
do fasted training. However, as someone who's helped thousands of
women all over the world, it's truly about what feels
good for you. I know the answer is gonna be

(34:21):
repetitive in this podcast. I've seen women I have. I
recently just started this. Eating before I was just like you.
I wasn't doing it on purpose. I just I would
have coffee, which would ultimately curb my appetite until after
my workout. And I'm testing this for myself because currently

(34:43):
I'm in what we call a bulk trying to build
muscle right, so it's hard for me to eat as
many calories as I'm eating in a day in the
meals that I was having prior to adding that pre
workout meal, So it just helps me get some more
calories in. But from my experience of working again with
thousands of women and many many different continents, it's just

(35:08):
what feels good to you. If you are like I'm
not white knuckling through this workout. I don't feel fatigued.
I'm seeing progress in my lifts. I like the way
my body is progressing. Great. If you're someone who is
hitting plateaus in your lists, we're not seeing yourself getting stronger.

(35:28):
Then adding in a pre workout meal is beneficial, and
there's going to be there's camps out there, people get
very campy. I'm like, no, it's this way, No, it's
that way. I'm going to look at who's in front
of me every time I coach someone. You know, let's
see let's do this for three weeks and see how

(35:48):
you feel. Let's look at your data. Because I have
an app for my program. So when we design all
the workouts based on the client in front of us,
what equipment do they have, what time do they have,
what is their schedule like, do do they travel a lot?
And we put it in the app and then they
can put in the app like their reps, their sets,

(36:10):
and I can look at the difference of the workout
week over weeks. So say that I have them add
in the pre workout mail and we're just seeing them
get stronger and stronger, then maybe they keep doing that.
But if there's no reason to do that because I
can still see them get stronger and maybe they do
it fasted, then we don't do that. It's always about
who's in front of me and the symptoms of how

(36:35):
they like, how do they feel right. Oh so yeah,
does that make sense that last part.

Speaker 1 (36:40):
Listen, it makes sense. It makes sense what you're saying.
I'm gonna just follow up by saying so biologically because
you know, some you know, doctors will say, right, and
some research will say that when you work out, when
you lift weights and you don't feed the muscle, then
you're hearing the muscle right like you.

Speaker 2 (37:02):
So we're always tearing the muscle when you weightlift.

Speaker 1 (37:05):
Okay, that's how you.

Speaker 2 (37:07):
Yeah, you're always tearing the muscle when you weightlift when
you have enough resistance, and then the rest period builds
it back up. Really, it's about so doctor Stacy Simms,
and for y'all listening, I'm going to paraphrase this. She
is a researcher, and she researches women's and women's health,
and she says that after a certain amount of fasting

(37:28):
and fasting during a workout, that our bodies, especially women's bodies,
will tend to go after its muscle as it's fuel source,
which is what we don't want.

Speaker 1 (37:39):
That's right there, you go, yes, okay.

Speaker 2 (37:41):
Yeah, so it uses that muscle as fuel, which is
ultimately calling what we call cyclopamia or being under muscled,
which can, like I said, cause all cause mortality. Like
you don't have enough muscle in your body, you fall down,
you're probably going to be out of commission, like done

(38:01):
within a year, especially as you get older. So that
is from her research, and her research is newer research
around this. So that's why I started incorporating it into
my routine.

Speaker 1 (38:18):
Gotcha.

Speaker 2 (38:20):
But I will say for me, I'm not necessarily seeing
a difference in my lists it between when I did
it fasted and when I'm doing it now, other than
it helps me get in all these calories that I'm
trying to eat in this phase of my training.

Speaker 1 (38:38):
Okay, Okay, So I think I've decided on what I'm
going to do, and I think that maybe just on
the days that I lived, I'll just drink a little
bit of my protein drink.

Speaker 2 (38:51):
Mm hmm.

Speaker 1 (38:52):
That's what I'm But you know, what she says to
do is make.

Speaker 2 (38:55):
A protein coffee like she does two shots of espresso
with some I think she said a protein like a
scoop of protein powder. I don't know what she uses
to mix it, maybe milk, and she makes it the
night before and that's what she drinks. Okay, eating.

Speaker 1 (39:11):
I got you. Well, yeah, I'm not gonna eat. I
actually have it's these protein drinks that I like by
Owen they sponsored us before, and so I can kind
of drink. Yeah, so I can kind of drink some
of that, just not the full thing. And that's what
I'm going to do, Okay, because I got to save
these muscles.

Speaker 2 (39:29):
Okay, Christina, listen, if I leave here, and that's all
that anyone takes away is save those muscles, baby, save them.
It's so important.

Speaker 1 (39:39):
And we did a good job. Okay, okay, okay, okay, okay,
So here we go. So what are your thoughts then
on the new weight loss drugs?

Speaker 2 (39:52):
I love this question. Okay, here are my thoughts?

Speaker 1 (39:57):
Come on?

Speaker 2 (39:57):
So based on re search, you know, there is a
lot of incentives for someone who is in a larger
body to use these drugs for a variety of reasons.
They can help reduce inflammation, they can help with blood
sugar regulation, they can help with the hedonistic part of

(40:18):
your brain in calming down what we call food noise,
and obviously they put you in a calorie deficit, they
slow gastric emptying. So let me go into my Yes,
this is great, but Okay, two things. So number one,
I would say to someone listening, I want you to

(40:39):
try this this first, okay. I want you to try
to track what you're eating currently, okay, And I want
you to see how much protein and how much fiber
is in your diet, right, and how many calories you're eating,
because if you are gaining weight, we're eating in a
calorie surplus, right, or we're eating in a way that's

(40:59):
causing inflammation. Or there's a combination of variables like stress,
our hormones plus our lifestyle that is causing our bodies
to be this way. So track what we're eating. You
can use something like my fitness Pal. You could even
just write it down in a food journal, right, how

(41:20):
much fiber and protein are we having chat GBT is
a great place for this.

Speaker 1 (41:24):
Tell it what you ate.

Speaker 2 (41:25):
I had a half cup of rice, I had four
ounces of chicken, and it'll just be like, ba, this
is the amount of this, this is the amount of this,
this is the amount of that. It's wonderful, Come on,
then yes, Then what we want to do is most
of the people that come into my program, they're not
eating enough, and they're also not getting enough protein or

(41:46):
fiber in their diet. Why is that important? Obviously protein
is important for muscle growth, but also protein and fiber
together at each meal is a great hack too slow
gastric emptying. Okay, So if I can get it from
my food, then I can almost mimic what the gop

(42:08):
ones are doing. The other thing to do is if
we're eating enough, this is full circle, then we're not
causing that deprivation which causes food noise. This is what
these golp ones tend to. People say it calms them down,
when really, if we look at the etiology of food noise,

(42:30):
as we already talked about, it's from consistently being in
a deprivation state while eating, the body adapting and obsessing
about food. Then we put on then we put the shame,
the good the bad foods, right, throw that in there, right,
and we're just like ruminating, ruminating, ruminating. And so if

(42:53):
I eat enough, it helps with that. But also let's
do some work on that. Let's do some mindset work
on that.

Speaker 1 (43:01):
Right.

Speaker 2 (43:02):
So I would like people to try these things first,
And I hear this whole time. Oh, I tried that.
I went to a therapist and I went on a diet,
and like, what'd your diet look like? Oh, eight twelve
hundred calories. Okay, you're two hundred and thirty pounds five
foot seven and you're eating twelve hundred calories. That's not
even enough calories to be sufficient for our fourth grade boy,

(43:22):
let alone a grown ass woman. Right, that's not it.
Then they go to the therapist that doesn't have specialized
training in something like food and body obsession. Right. So
I would say for people to try that first, and
it's probably gonna be less expensive. So that's that. And
number two, if you are going to do it, there
are people in my program that have been on it.

(43:46):
We don't have anyone currently using it. And if we're
gonna do it, our lifestyle still needs to change. We
need to make sure that we're getting enough protein in
because we don't want to lose muscle. I will repeet
that over and over again. We want to strength train
while we're on it, because if we don't do that,
we're going to end up skinny fat. You're going to

(44:08):
lose weight on the scale. But research is showing that upwards.
I believe it's thirty to thirty five percent of that
weight is muscle. So now we're a higher body fat
percentage than when we started. So you're smaller, but your
body fat percentage is higher. You lose your butt, you

(44:28):
lose your boobies, you lose your curves. You're just this
kind of gad flabbier version of yourself. So we want
to make sure we're getting enough protein and resistance training
if we're going to do it. Then also as a therapist,
if we have this ability to calm the food noise,
let's figure out why it's there in the first place.

(44:50):
Where'd it come from?

Speaker 1 (44:51):
Yeah?

Speaker 2 (44:52):
Right, Well, how are we handling emotions without the food noise?
Do we have the coping skills to handle emotions? How
do we see ourselves? Because that stuff doesn't go away.
They're kind of self worth doesn't go away. Emotions don't
go away. So now we can do the work on
them without this constant wrong or wrong wrong in the background.

Speaker 1 (45:11):
So and I'll yet, no, I love it, and I'll
add to that in the habits. Those habits, right, don't
go away, So you need to work on those. And
it's like as soon as you stop taking those pills,
because you'll have to take them for the rest of
your life. And this is we We aren't judging anyone
or shaming anyone because for me, I've done it all

(45:31):
everything that there is. I mean I haven't done this
last ones but some years ago there was I think
fin Finn was out yep, and I was on the
fin Finn train. Oh yes, I was like almost literally
about to faint every day, but it didn't matter, and
my nerves, my hands were shaken, but I was still
taking that fin Fin every day. So I have So
this is this is not about shaming or judging, right,

(45:54):
but it's just about educating and empowering you. And I
think that is trying to sustain a healthy lifestyle, i e.
Mental health is a lifestyle to sustain that will help
you because when the pills go away, then what when

(46:14):
you stop taking it, then what all the other stuff
comes back? And that's just my concern.

Speaker 2 (46:20):
Yeah mine as well, And we are seeing again there
are great benefits, especially with someone like with PCOS, which
is probaly cystic ovarian syndrome, with someone with insulin resistance.
It can be a tool in your toolbox, but is
not a magic pill that doesn't exist. It's a shinier

(46:45):
pill than the past because it's proven to be effective,
but it can with without regulations and lifestyle changes, it
can be it can actually cause you to be more
unhealthy or unhealthier afterwards, just because again that loss of

(47:06):
muscle masses is a big deal. And women don't don't
hear that that they don't think muscle is a big deal.
It's a really really big deal.

Speaker 1 (47:16):
I love it. If we've learned nothing else today, family muscle, muscle, muscle.
So listen, Christina, I'm gonna say this to you because
people have said this to me, and I am not
a medical doctor. So even though I may believe something different,
I I I'll just say it now. I may believe

(47:40):
something different, but this is this story. You know, some
people say I just can't lose weight, Like, no matter
what I do, I just can't lose weight. Number one?
Is that true? And if so, why is it that
you know and you've worked with plenty of people, so
you do. You have people who show up and you've
done all of the things, and yet they say that

(48:02):
they're doing exactly what you're prescribing, but yet they cannot
lose weight. Is that true? Okay?

Speaker 2 (48:10):
So I have had clients who we are working in
a calorie deficit or a strength training three times a week.
They're trying to get in there. You know, whatever step
count works for them. We will say six to eight
thousand steps, but we're not seeing the scale go down.
What we might look at, though, because I'm a coach,

(48:34):
is well, what else is happening. Oh your waste measurement
went down half an inch. Oh you're lifting heavier. Oh
you went on an airplane and you're able to put
your suitcase in the overhead band without asking some man
to do it for you. Oh you have more fatigue.
Oh you want to have sex with your husband. So
the scale didn't go down, but look at all these

(48:56):
other areas that improved.

Speaker 1 (49:00):
M hmm.

Speaker 2 (49:00):
Right. The scale is one piece of data that can
be I could get on the scale right now and
be three pounds heavier than I was this morning.

Speaker 1 (49:14):
And piss you off. I said, it would put you off.

Speaker 2 (49:19):
Now, No, because I've eaten, I've had walter.

Speaker 1 (49:23):
I don't get on the scale, but go ahead.

Speaker 2 (49:25):
Smart and I would tell people don't do that. I
do so.

Speaker 1 (49:30):
There.

Speaker 2 (49:31):
But what happens usually is without guidance, they see that plateau,
and what do they do? They say, well, this isn't
working right right, absolutely, and then we gave weight, Yes,
then we gain weight. It's that all or nothing mindset.
It's the allowing that number on the scale to determine

(49:52):
your effort. Whereas I just told you seven things, you're
no one knows what you weigh, but if your waist
gets smaller, they're gonna see that. If you have a
snatched waist and you did it before, you may weigh
the same exact weight. So you take a two hundred

(50:14):
pounds six foot man I'm just easy who's ten percent
body fat versus a two hundred pounds six foot man
who's twenty percent body fat, they are going to look
drastically different, drastically different. The ten percent is going to
be very lean. To have all the pain, right, that's important.

(50:35):
So if we hit plateaus and we're allowing them to
dictate that we're not good enough and then we go
back to eating whatever, giving up that's actually the thing
that's causing you not to lose weight. Then also being
honest with yourself. Out a client, I love her. She

(50:55):
is amazing. She is doing all of the things, the training, hard, protein,
but she struggles with her relationship with food. She is
a caretaker, she is a remarkable woman, but uses that
food to Sousee sometimes forgets that. It's like, I don't
understand why I'm not losing weight, and I'm like, well,

(51:17):
how many weeks have we not gone into a binge?
M And now I have her actually working in a
tuned eating so more just listening to her cues, like
you're talking about listening to her body cues. Because like
we're talking about the Grellin and the leftin. The grellin
tells us when we're hungry, leftin tells us when we're full.

(51:39):
One thing I want your listeners to hear is you
won't stop eating when you're full. If you don't start
eating when you're actually hungry. That's right, That's why.

Speaker 1 (51:49):
We do so much sense.

Speaker 2 (51:51):
Go ahead, right, if we don't get that cue from
the body, we're not going to get the cue from
the body to stop right. Yeah, So if we are
like not being honest. Oh and another thing, it doesn't
have the people think it's got to be this like
binge where I'm just sitting there like cakes and cookies
it from me. It's like, no, you having that little

(52:12):
bit of this cheese that you had, like because you're
making your kid a sandwich, and then you grab a
couple of their gold fish, and then when you're putting
the peanut butter on you, you lick the spoon. You
have a couple of the nuts seeds.

Speaker 1 (52:28):
Good.

Speaker 2 (52:29):
That adds up. Your calorie deficit is three to five
hundred calories to lose half a pound to a pound
of weight per week, it's see to five hundred calories.
If I'm just doing take myself right out of that
calorie deficit.

Speaker 1 (52:47):
It's so good. I have a friend and I'm laughing
because so we all. And she loves to say that
she can't lose weight. And she also loves to say
that she hasn't eaten anything today. And I've been with
her from the town we woke up till about I've

(53:07):
seen the grazing.

Speaker 2 (53:10):
That's right, realte flicks and the tastes.

Speaker 1 (53:14):
Oh, there we go. But I didn't think and I
love her, but I don't think she counts the beast.

Speaker 2 (53:21):
Yes, ma'am so good.

Speaker 1 (53:24):
Then it's so good.

Speaker 2 (53:26):
People are gonna come at me.

Speaker 1 (53:28):
Okay.

Speaker 2 (53:29):
There are hormonal changes in perimenopause, right, yes, Okay, However,
and metabolically yes, and menopause. Metabolically, our metabolism doesn't change
until we're roughly sixty five. What does change? Here? We
go again, we stop moving as much and guess what

(53:49):
we lose muscle.

Speaker 1 (53:55):
Dude, Yeah, wheelers muscle, which makes our metabolism slow down.

Speaker 2 (54:05):
And then our estrogen progesterone. Estrogen is a very anti
inflammatory hormone, So then we get more information where estrogen
is also a hormone that house relief stress, so we
don't manage stress as much. So what I'm saying is
is some of the lifestyle changes we need to hack

(54:25):
the body. And it's not gonna look like you did
in your twenties. Why would you want to, Like, you're
not the same person. You wouldn't wear the same clothes
that you wore in your twenties, So why are you
trying to look the same? You know? But that's just
because I know people will come at me like, but
what about there are certain health issues. We're not talking
about those, that's.

Speaker 1 (54:45):
Right, good, good good, we're taking those off the table. Yeah,
we're talking about the average woman, you know, who does
not suffer from certain illnesses that the side effect would
be for you taking certain medications where side that would
do for you to maintain water weight or whatever it is? Right? Okay, No,

(55:06):
you're good. They're not gonna come at you. Okay. So
we so we are ending here almost because you've answered
all of those things. Uh okay. I have two more questions. One,
this is a quick one. Is there a specific time
of the evening that people should stop eating? I have

(55:29):
my own answer, but you give me yours.

Speaker 2 (55:33):
So interestingly, especially if we're talking about perimenopause and menopause,
if we have a little bit of a snack before
we go to sleep, it'll help regulate our blood sugars
and reduce the likelihood that we have that two to
three o'clock wake. We've seen that, and I actually am
someone who does that. I don't stop eating, but maybe
an hour before I go to sleep because I have

(55:54):
a snack. I have one of those ninja creamies. So
I have a little ninja. Have you heard of this
no protein ice cream? Oh, it's so good you make
You could get all these different recipes and you make
this ice cream. I'll tell you after this it's so okay.
So however, and again it's all about the person in
front of me.

Speaker 1 (56:14):
I will have.

Speaker 2 (56:15):
People who will wake up because they're too full and
their digestions, their digestion is working too much right, and
that will actually wake them up. We actually burn sixty percent,
sixty to seventy percent of the calories that we burn
in a day is our body at rest. Yeah, people

(56:36):
think I'm not moving, I'm not burning. No, that's where
all that. Remember we talked about that recovery of the muscle,
recovery of your brain, getting that brain to not being
flamed from the day. It's kind of your like re vamp,
like not revamping, but you're charging your.

Speaker 1 (56:54):
Battery, recharging, recharging, regeneration. I know that about the brain,
but I didn't know that necessarily about the body burning
those down.

Speaker 2 (57:03):
Oh that's so good, I said, I would say this,
so I do want to kind of make it a
full circle. Sixty to seventy percent of the calories you
burn or energy you're burning a day is at rest.
We call that your resting metabolism or your basal metabolg grate.
Twenty percent is what we call neat non exercise, non

(57:24):
exercise activity thermogenesis. That's us talking with our hand, like grooving,
petting our dogs, doing the laundry that's neat. That's about
twenty percent non exercise. I'm sorry. Exercise activity planned exercise
is only about five to ten percent of the calories

(57:44):
we burn in a day, and then five to ten
percent of our calories are burned through digestion because our
body does use energy to digest food. So I think
that's also important to know.

Speaker 1 (57:57):
No, I do too. I love that. Teach me. I
love it. I love it. I love it. I love it. Okay,
so we have all of the tools. You've given us everything,
and I love it. Christina, you have been amazing. This
is the last question. Okay, how how do people stay motivated?

(58:20):
You know? For me? For me it's it's my thing,
you know, and for you it's your thing. However, you know,
for for people where this is not their thing, and
this is going to be new for them, and they're
gonna listen and they are really going to try to
build these muscles, and they're gonna have some exercise, a
sense of self acceptance. They're gonna go to therapy to

(58:43):
work out their issues. They're gonna start to learn and
love themselves. They're gonna come work with you, yes, and
make sure you give your information. That's right. They're gonna
come work with you know you better say it, that's right. Yeah,
But how do they stay motivated outside of continuing to
work with you?

Speaker 2 (59:04):
Yes, creating true confidence? And I'm gonna tell you how
to do that. When someone comes to me, I say, Okay,
you've been trying to do all the things. You've been
following someone else's exercise program that obviously doesn't fit into
your life because you're a mom, you have a career,

(59:26):
you have a partner, you've got dogs, you've got parents,
are getting older, you have a social life. You can't
work out, you know seven days a week, right, which
we shouldn't be doing. But anyways, what can you do?
I want you to think about your worst week. So
when they come to me, I want you to think
about your worst week. You have a deadline, the one

(59:48):
kid's homesick, the dog is throwing up something green, and
your partner is out on business. What do you know
you can do when it comes to movement? So movement
is different than exercise, right, So this is like walking,
exercise and nutrition, And it may be so simple. I'm
going to have a color on my plate, right, I'm

(01:00:09):
going to walk ten minutes after each meal, and one
day a week, I'm going to do a twenty minute workout. Great,
and then we do that each week, and if we
want to do a bit more, great, but that's our minimum.
And as we continue to be consistent, what happens I
build confidence because before all I tried to do it

(01:00:31):
and I failed. That's that's not confident. You had false
confidence that you could do it that way, but that
way doesn't fit into your life. So then four weeks in,
I'm like, Okay, how are we feeling? And usually my
clients tell me this. I don't even have to ask
them to be like, can I add another workout? Of
course you can add that workout because they're feeling it.

(01:00:54):
They're like, okay, I can. I can do this. And
then we keep doing that, and we're not going to
just keep adding and adding adding. Somewhere, we're going to
find our sweet spot and then we'll have a plan
maybe for when we want to get a bit leaner,
maybe we have a trip, We're going to maybe turn
the volume up right when we don't have the trip
we want to sustain, we're going to bring that volume

(01:01:15):
down right, and we just kind of live in this
confident place, which when I'm confident about something, I'm probably
going to be more motivated to do it.

Speaker 1 (01:01:27):
Mm hmm.

Speaker 2 (01:01:28):
But it's when we try to fit a square peg
into a round hole called your life that you have
false confidence, You feel like a failure, you don't want
to keep going, and you don't have motivation to do
it or when it's extreme and tiring. So that is
my opinion on keeping motivation.

Speaker 1 (01:01:49):
Okay, it sounds like build your confidence first. Okay, So Christina,
I thank you so much before you tell us I'm
so serious, I thank you. You know, it is really
good to find another therapist. You know, when I connect
with other therapists or dietitians or nutritionists who get it,

(01:02:11):
like who really get you know, exercise and dieting from
a psychological perspective, it makes me so happy because that
is the real Like that is real, and that is
what's sustainable, and that's where real change occurs. So I

(01:02:31):
love all of that. I want you to give us,
give the listeners your information so that they can follow
you and they can get in touch with you, and
especially if they want to work with you, they can
get in touch with you. Because I know you podcasts
and social media. But just before you give us that
I want you to give. I don't want to hold back.
I want you to give the audience the recipe to

(01:02:54):
that ice cream that you're gonna give me, give it
to it. Because I thought to myself, I said.

Speaker 2 (01:02:59):
I don't know.

Speaker 1 (01:02:59):
She can't just give it to me. She has to
give it to them too. Okay, go ahead.

Speaker 2 (01:03:03):
So you have to have the machine. It's called a
Ninja creamy. Oh ninja okay, okay, Ninja creamy. It's a
machine and you do Oh god, my husband makes it
for me. Now. It's one cup of the chocolate fair
Life milk, twenty grams of the yellow the chocolate pudding mix, sorry,

(01:03:25):
twenty grams of cocoa powder, and one serving of peebe
powder like the peebe fit, which is that dried peanut butter.
And then what you have to do is you freeze
that so you shake it up. It's these little containers
that come with the machine. You shake it up, you
put it in the freezer overnight. Then it's gotta be

(01:03:47):
twenty four hours, and then you take it off and
you put it in the machine. The machine whips it up,
take it out you put a little bit more of
that protein the Fair Life chocolate milk, put it back
on and it just makes this like smooth chocolate peanut butter.
And if you have, like I have all these calories
I'm eating, so I actually you can do this mix in.

(01:04:09):
You can mix in stuff. So if you want to
put like a little small re season there, something crunchy.
I put last night some peen actual peanut butter. I
was like, this is so good. Twenty five grams of
protein in that ice cream and it tastes good, and

(01:04:29):
that is what we want. So that's my recipe.

Speaker 1 (01:04:33):
Okay, No, I love it. I got it. I'm gonna
rewind this like I have it. So how many grams
of protein should we be having a woman every day?

Speaker 2 (01:04:42):
So again I don't want it's going to scare people.
The goal is one gram of protein per goal body weight. Okay,
so if your goal body weight is one hundred and fifty,
you need one hundred and fifty grams. However, for those
of you listening, you like I haven't even looked at protein,
And if you're at like sixty, don't try to do that.

(01:05:04):
Maybe just try to get seventy and then we try
to get eighty and be very very aware of what
is protein and what is not. Like peanut butter is
actually a fat source. So when we're looking at labels,
where does the majority of the calories come from? Is
really important because a lot of marketings like high protein

(01:05:26):
high protein is like three grams of protein, where we
want to have like twenty five to thirty grams of
protein per meal.

Speaker 1 (01:05:33):
Okay, and I get it. I love it. Okay, Okay,
so yeah, yeah, work up to it. Okay, got it
in my head. Okay, So tell us how can we
find you? How do we stay connected?

Speaker 2 (01:05:47):
Yes, so on social media so Instagram and YouTube. I'm
Mindset of Matter Coaching. To work with me directly, you
can go straight to my website and check out our
programs that'll link you into a clarity call or and
or you can purchase the program their Mindset Ofmatter dot com.
And we're also on TikTok at Mindset of Matter, So

(01:06:10):
that is me. Oh and if you want to throw
another podcast into the mix, we have Mindset Mirror Connection
where I talk again about the mind body connection and
dating Deja Vu, which is my relationship coaching podcast because
I'm a marriage and family therapist. So I love talking
all things live like your life, health, mental health, relational health,

(01:06:35):
all the things.

Speaker 1 (01:06:37):
Oh that's so so so good. Well, thank you, thank you,
Thank you so much Christinea for your time and your expertise.
You were amazing today and I know I'm going to
see you again because we also not only are we

(01:06:57):
both therapists, but we also both le of reality TV.

Speaker 2 (01:07:01):
So we're gonna do something to get We're gonna have
some reality reality t T.

Speaker 1 (01:07:11):
That's so good? Is that? How that might be?

Speaker 2 (01:07:14):
I don't have that, but we need to look at
y'all listening. You better not trademark this.

Speaker 1 (01:07:18):
That's right because it's ours. It's good. Yes, okay, okay,
So thank you so much for being here and family.
That was another episode of the Mental Health Is a
Lifestyle podcast with your girl Andrea wise Brown and family.

(01:07:45):
I will see you next week on the next episode.
And don't you ever forget I love you.

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