Sept. 27, 2023

The Gut Brain Connection with Jaime Filer [Ep. 62]

Do you know where your “second brain” is? It’s in the gut!

But what does that even mean?

Jaime Filer and I discuss the gut brain connection in this episode and several of the neurotransmitters and how to support them.

You’ll hear several ways to increase your dopamine and serotonin production capabilities in gut. Most are the simple health behaviors you probably are already trying to implement!

This is just one more reason that you’ll want to do the things I’m always talking about! Hint: we talk about going for a walk after meals and keeping a food journal–just to name a few!

More from Well with Lisa:

Schedule a free session: wellwithlisa.as.me
Your Go-To Meal Guide: grab it HERE
Instagram: @well_with_lisa

WEBVTT

00:00:00.000 --> 00:00:00.540
This is the eat.

00:00:00.569 --> 00:00:00.930
Well, think.

00:00:00.959 --> 00:00:02.069
Well live well podcast.

00:00:02.069 --> 00:00:05.099
I'm Lisa Salsbury, and this is episode 62.

00:00:05.429 --> 00:00:08.099
The gut brain connection with Jamie filer.

00:00:08.640 --> 00:00:11.400
I loved this conversation with Jamie.

00:00:11.609 --> 00:00:13.230
This was right at my alley.

00:00:13.230 --> 00:00:17.339
She is a personal trainer and works with women to achieve long lasting results.

00:00:17.370 --> 00:00:22.079
I think primarily because she doesn't just start and stop with the gym part.

00:00:22.289 --> 00:00:29.519
She is well-versed on these kinds of topics that are so important to the overall health of women, especially.

00:00:29.940 --> 00:00:33.780
And what we discuss today is that gut brain connection.

00:00:34.140 --> 00:00:42.600
She provides several tips on how we can support that neurotransmitter production in the gut, and just generally support the second brain.

00:00:42.929 --> 00:00:44.789
That is our gut.

00:00:44.880 --> 00:00:47.159
It's far more important than you might think.

00:00:47.159 --> 00:00:51.000
So listen in and choose at least one thing to implement this week.

00:00:54.792 --> 00:01:01.692
Welcome to Eat Well, Think Well, Live Well; the podcast for women who want to lose weight, but are tired of counting and calculating all the food.

00:01:02.323 --> 00:01:03.883
I'm your host, Lisa Salsbury.

00:01:04.272 --> 00:01:09.933
I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.

00:01:10.543 --> 00:01:16.483
I'll teach you to figure out why you are eating when you aren't hungry, instead of worrying so much about what you are eating.

00:01:19.099 --> 00:01:22.718
I'm so excited to have Jamie Filer here on the podcast today.

00:01:22.728 --> 00:01:27.028
She is a personal trainer and actually all kinds of stuff.

00:01:27.058 --> 00:01:32.909
I'm going to let her introduce herself first, before I make assumptions about what her title is.

00:01:33.468 --> 00:01:40.599
So take it away, Jamie, tell us who you are, what you do, how you came to this work, and we'd love to hear all that first.

00:01:41.789 --> 00:01:42.239
Sure.

00:01:42.239 --> 00:01:53.078
I mean, I guess personal trainer would probably be the first, descriptor that I would use for myself, because as we were discussing offline, it's really one of the only careers I've ever known.

00:01:53.198 --> 00:01:54.608
It's the only one I've wanted to know.

00:01:54.608 --> 00:01:57.429
And, and again, as I said to you before, it was, it's more of a calling.

00:01:57.759 --> 00:01:58.899
So how I came.

00:01:59.224 --> 00:02:02.323
To be a personal trainer is I just I fell in love with the gym.

00:02:02.504 --> 00:02:12.364
I fell in love with feeling strong and empowered and I didn't understand why if I found something that made me feel this good, why everyone else wasn't doing that.

00:02:12.973 --> 00:02:13.343
Right.

00:02:13.443 --> 00:02:20.843
Uh, you know, if you discover a fantastic movie or a great restaurant or like, I don't know a really soft comforter.

00:02:20.864 --> 00:02:22.424
You're going to tell people, you know about it, right?

00:02:22.424 --> 00:02:24.294
So that's how I felt about the gym.

00:02:24.984 --> 00:02:34.834
So it just so happens that there's actually a career where you can go around spreading the gospel of fitness and it's called being a personal trainer, but I'm 36 years old.

00:02:34.854 --> 00:02:36.813
I live in Florida with my wife, Katie.

00:02:36.843 --> 00:02:43.213
I moved from Toronto, Canada to Hollywood, Florida, and then we crossed coasts and we now live in St.

00:02:43.213 --> 00:02:43.764
Petersburg.

00:02:44.693 --> 00:02:45.174
Okay.

00:02:45.554 --> 00:02:48.443
I'm not super familiar with Florida, but it all sounds nice to me.

00:02:48.454 --> 00:02:48.783
So

00:02:49.723 --> 00:02:50.413
It's gorgeous.

00:02:50.424 --> 00:02:51.274
It's gorgeous here.

00:02:52.223 --> 00:02:52.743
great.

00:02:53.234 --> 00:02:53.633
Okay.

00:02:53.633 --> 00:02:59.854
Well, Jamie contacted me because one of the things she loves to talk about is the gut brain connection.

00:03:00.056 --> 00:03:21.998
Which I find so fascinating, we often hear the gut called the second brain, which we're going to discuss and part of the reason for that is because so much of your serotonin and other neurotransmitters are actually made in the gut, which is why gut health is so very, very important.

00:03:22.889 --> 00:03:24.188
So let's start there.

00:03:24.419 --> 00:03:25.908
why is the gut called?

00:03:26.158 --> 00:03:27.068
The second brain

00:03:27.248 --> 00:03:29.019
Ah, so really interesting.

00:03:29.528 --> 00:03:32.429
One of, you know, I don't want to start spewing facts.

00:03:32.588 --> 00:03:46.838
I'd love to come at it more from the psychology, but the reason that it's called the second brain is because the body as a whole, there are twice as many fibers that go from the body to the brain as there are that go from the brain to the body.

00:03:47.318 --> 00:03:55.848
Literally everything you do with your body, from the things you put in it, to the way you move it, to how you treat it, gets sent to the brain.

00:03:56.299 --> 00:03:56.658
Right.

00:03:57.079 --> 00:04:08.568
So your gut has nerve endings and it has signaling, uh, chemicals that tell the brain, you know, we like what Jamie's putting in here.

00:04:08.568 --> 00:04:10.829
We don't like what Jamie's putting in here.

00:04:11.338 --> 00:04:17.079
And it essentially tells the brain how to perform as a result of what it is.

00:04:17.079 --> 00:04:17.838
It's your.

00:04:18.233 --> 00:04:18.994
ingesting.

00:04:19.314 --> 00:04:20.803
And again, we're talking pills.

00:04:20.803 --> 00:04:23.053
We're talking, we could be talking drugs.

00:04:23.093 --> 00:04:24.254
We're talking food.

00:04:24.293 --> 00:04:25.574
Obviously that's the big one.

00:04:26.053 --> 00:04:33.983
Um, but your stomach lining is just so susceptible to picking up everything and then telling the brain how it feels about what's inside.

00:04:35.098 --> 00:04:35.449
Great.

00:04:35.678 --> 00:04:39.559
And go ahead with more psychology or science on that.

00:04:39.699 --> 00:04:42.538
I know you were like, I don't want to get too technical, but like, let's do

00:04:42.619 --> 00:04:43.149
let's do it.

00:04:43.149 --> 00:04:43.338
Yeah.

00:04:43.338 --> 00:04:43.718
Yeah.

00:04:43.718 --> 00:04:50.379
So it's funny because there's an entirely new, I guess you could call it a discipline called nutritional psychology.

00:04:50.819 --> 00:04:52.899
And it's essentially what we're talking about.

00:04:52.899 --> 00:05:02.749
It's when I have, right, we all know when I have sugar, when I give my children sugar, what is it maybe 30 minutes to two hours later, they're on the floor, they're napping.

00:05:03.074 --> 00:05:08.983
Or they're what, whiny, maybe complaining, they don't feel as good, their stomach hurts.

00:05:09.053 --> 00:05:11.744
But like, look at all of those different descriptors.

00:05:11.903 --> 00:05:14.014
We've got a little bit of psychology in there, right?

00:05:14.014 --> 00:05:17.853
They crash, they don't, they don't feel good in here.

00:05:18.093 --> 00:05:20.204
But also we've got the physiology, right?

00:05:20.223 --> 00:05:21.504
Their belly aches.

00:05:22.153 --> 00:05:25.134
As adults, we don't come out of that patterning.

00:05:25.144 --> 00:05:27.723
We will still eat things that make us...

00:05:28.163 --> 00:05:29.663
fall asleep within 10 minutes.

00:05:29.793 --> 00:05:30.663
Not a great sign.

00:05:30.663 --> 00:05:33.244
We should eat foods that give us energy rather than drain it.

00:05:33.663 --> 00:05:36.783
We eat foods that we know bloat us, right?

00:05:36.814 --> 00:05:40.103
Even my wife should probably not have ice cream.

00:05:40.103 --> 00:05:45.173
And yet we just, we can't stay away, but that's, it's what we do because.

00:05:45.399 --> 00:05:50.389
I find that so often people are like, Oh, but I just like, how do you not, how do you not eat ice cream?

00:05:50.389 --> 00:05:54.468
I'm like, you notice that it bloats you and then you decide that's no good.

00:05:54.538 --> 00:05:54.598
Why do we

00:05:55.209 --> 00:05:56.168
Yeah, right.

00:05:56.189 --> 00:06:09.718
But again, it's, it's, of course it bloats you and we don't like that feeling and we don't like how it looks and we don't, some of us may not like what it does to the scale the next day, but imagine what's happening in your brain when you eat a food that's doing that to your body.

00:06:11.309 --> 00:06:20.819
again then if, if it's like, okay, it's creating this negative impact, what signals are, is the brain getting that drive us to eat it again the next time?

00:06:21.548 --> 00:06:22.259
Great question.

00:06:22.269 --> 00:06:23.939
You mentioned serotonin, right?

00:06:23.939 --> 00:06:25.338
Serotonin production.

00:06:25.728 --> 00:06:27.749
The reason we keep going after it is dopamine.

00:06:28.699 --> 00:06:35.288
The body has four essentially, we call them happy hormones, serotonin, dopamine, endorphins and oxytocin.

00:06:35.939 --> 00:06:36.809
Dopamine is the quick hit.

00:06:37.178 --> 00:06:38.528
Dopamine is the drug.

00:06:39.738 --> 00:06:46.819
Same thing when you get a a notification on your phone or someone pops up, you know, Lisa's been mentioned in a comment on Facebook.

00:06:46.819 --> 00:06:48.408
You're like, I'm so curious.

00:06:48.579 --> 00:06:49.699
A text message pops up.

00:06:49.709 --> 00:06:51.139
We have to answer it right away.

00:06:51.788 --> 00:06:54.829
Drugs, alcohol, sex, gambling, food.

00:06:55.619 --> 00:07:04.629
That is why we keep going for the ice cream despite knowing how bad it makes us feel and the long term, short term ramifications of it.

00:07:04.858 --> 00:07:07.949
Because in the moment, it's our drugs.

00:07:08.838 --> 00:07:15.262
Our brain produces a quick hit of dopamine that says, all right, it's, it's fine.

00:07:15.262 --> 00:07:15.992
Just this time.

00:07:17.341 --> 00:07:22.302
So, typically, I describe that to my clients as what's happening, like, when we're tasting it.

00:07:22.322 --> 00:07:31.067
That dopamine is coming primarily from the taste, the texture, like, what's going on like, in the mouth before it really hits the gut.

00:07:31.108 --> 00:07:32.298
Would you agree with that?

00:07:32.817 --> 00:07:33.307
Oh my gosh.

00:07:33.307 --> 00:07:33.817
A hundred percent.

00:07:33.887 --> 00:07:40.307
It lights up the reward center of the brain, but also do you know how many different nutritional scientists.

00:07:41.052 --> 00:07:48.612
and nutritional psychologists have been put to work creating that mouthfeel, that texture, and that taste, right?

00:07:48.622 --> 00:07:53.252
There are probably as many scientists working for Coca Cola as there are at NASA.

00:07:53.562 --> 00:07:59.293
They're just figuring out what your brain and your mouth like to get you consuming more.

00:07:59.882 --> 00:08:00.923
so yeah, 100%.

00:08:01.012 --> 00:08:06.242
I agree with you A lot of people and a lot of money went into making ice cream tastes like that.

00:08:06.831 --> 00:08:14.213
And the thing about dopamine is it's also not only is this the feel good, but it's also the, message, this will keep us alive.

00:08:14.723 --> 00:08:21.523
So like in hunter gatherer days, when we came upon a field of berries, they were very tasty.

00:08:21.543 --> 00:08:28.202
And our brain is like, Oh, we should eat as many of these as possible because this will keep us alive because we got so much dopamine from that.

00:08:28.642 --> 00:08:30.822
And the problem is now we've taken those berries.

00:08:30.822 --> 00:08:33.543
We've concentrated them down at a concentrated flower.

00:08:33.913 --> 00:08:34.692
And.

00:08:34.918 --> 00:08:37.388
We have a chocolate brownie Sunday, right?

00:08:37.427 --> 00:08:40.347
And so we get this concentrated hit of dopamine.

00:08:41.268 --> 00:08:45.727
Our brain is like, Oh, very essential for survival, right?

00:08:45.748 --> 00:08:47.628
Like it's so much more.

00:08:47.817 --> 00:08:52.418
I mean, I want to get dopamine from, um, a balanced dinner, right?

00:08:52.447 --> 00:08:58.607
I want to get dopamine from a salad and roasted potatoes and, you know, like food, right?

00:08:58.888 --> 00:09:02.077
And we do, we get some, our brain is like, yes, this is good food.

00:09:02.378 --> 00:09:08.847
We should eat this again, but it's that concentrated food that gives us so much more.

00:09:09.528 --> 00:09:10.077
absolutely.

00:09:10.077 --> 00:09:13.477
We call it in the industry hyper palatable.

00:09:14.378 --> 00:09:16.638
Your palate really likes it, right?

00:09:16.638 --> 00:09:25.273
If we look at Lay's potato chips or Pringles compared to I A baked potato, obviously the Lay's and the Pringles are highly palatable.

00:09:25.293 --> 00:09:32.342
You and I could probably finish a bag of Lay's, but finishing an entire plate full of potatoes?

00:09:32.342 --> 00:09:36.325
No, because mother nature just didn't take palatability into account.

00:09:37.125 --> 00:09:40.004
I also want to say that it has evolved over the years.

00:09:40.695 --> 00:09:49.664
I mean, my mom looks at a lot of the foods or my grandmother even would have looked at a lot of the foods that we have now and she'd be, she'd say, I don't recognize this.

00:09:49.965 --> 00:09:50.205
Right.

00:09:50.205 --> 00:09:52.085
And that's two generations removed.

00:09:52.095 --> 00:10:02.695
So our caveman ancestors would probably, they would die out because they wouldn't touch the stuff that you can find, um, you know, in grocery stores these days.

00:10:03.389 --> 00:10:03.830
Yeah.

00:10:04.299 --> 00:10:06.440
And unfortunately, I mean, that that's true.

00:10:06.440 --> 00:10:19.070
Like they wouldn't recognize it like visually as food and all of that, but our brains really haven't evolved enough to like make the distinction because we're still kind of working on that dopamine pathway.

00:10:20.325 --> 00:10:21.475
Yeah, absolutely.

00:10:21.534 --> 00:10:22.024
Absolutely.

00:10:22.024 --> 00:10:33.544
Uh, Katie and I went to Costa Rica in March and we stayed at, uh, well, we ate empanadas that were made by a woman who grew everything herself.

00:10:33.544 --> 00:10:35.945
She's so isolated from the nearest group.

00:10:36.745 --> 00:10:40.164
Didn't taste like an empanada, Lisa, that I've ever had in my life.

00:10:40.394 --> 00:10:41.495
And then for dessert.

00:10:42.004 --> 00:10:44.164
I'm putting this in air quotes for people listening.

00:10:44.195 --> 00:10:52.075
She served us fruit and that fruit didn't taste like even the fruit that I would buy cut up at the grocery store.

00:10:52.543 --> 00:10:54.293
Like, in an amazing way,

00:10:54.562 --> 00:10:55.663
in an amazing way.

00:10:55.692 --> 00:11:04.273
I mean, I know I'm going to be careful to say that there, there were certain fruits where I was like, wow, this mango is incredible, but then I would have an orange and I said that tastes dull.

00:11:04.952 --> 00:11:06.773
That is not what my public's.

00:11:07.232 --> 00:11:10.972
Or my all the oranges taste like it is missing flavor.

00:11:11.613 --> 00:11:12.072
Mm hmm.

00:11:12.802 --> 00:11:13.613
So you're right.

00:11:13.633 --> 00:11:22.222
Like I think to an extent, even my brain is conditioned to expect highly sugar palatable, even, even when it comes to fruit.

00:11:22.863 --> 00:11:23.082
Mm hmm.

00:11:23.738 --> 00:11:24.097
Yeah.

00:11:24.456 --> 00:11:43.155
So, um, when we are thinking about less in the mouth, when we're talking about that dopamine, but more in the gut, what can we do to say, I don't know if this is in your wheelhouse, but like increase the serotonin production down there, you know, because we want to have as much of that as we can.

00:11:43.206 --> 00:11:45.816
And I know a lot of that is produced there.

00:11:45.816 --> 00:11:51.166
Like what can we do to support That second brain that is the gut.

00:11:51.865 --> 00:11:52.275
Yeah.

00:11:52.275 --> 00:11:54.635
So there, there are obviously a number of things we can do.

00:11:54.975 --> 00:11:57.096
Uh, I got top three.

00:11:57.355 --> 00:11:59.056
Number one, go for a walk after meals.

00:11:59.610 --> 00:12:03.410
You know, a lot of us tend to, feel sleepy after we eat.

00:12:03.671 --> 00:12:05.530
Sometimes it's based on the quantity, right?

00:12:05.530 --> 00:12:09.770
We eat too much, we get sleepy or we eat the wrong things, we get sleepy.

00:12:09.990 --> 00:12:19.711
But when you go out, even if it's for a 10 minute walk outside and you get that moving, insulin can pick up the glucose in a more efficient way.

00:12:20.166 --> 00:12:29.219
So the body uses those nutrients and the, the nutrients and the blood go about your entire body rather than just staying in the gut.

00:12:29.788 --> 00:12:34.198
If you were to go from sitting down for a meal to sitting down on the couch to watch Netflix.

00:12:35.019 --> 00:12:39.928
The other benefit that you'll get specifically regarding serotonin is the vitamin D, right?

00:12:39.969 --> 00:12:49.078
As soon as you go outside, if you've had lunch and then you go for a walk or breakfast and then go for a walk outside, again, you're getting that vitamin D and serotonin.

00:12:49.269 --> 00:12:57.359
The other thing is try to abide by the, I mean, most experts will say three ingredient.

00:12:57.379 --> 00:12:59.969
I allow a little bit more, we'll say five ingredient rule.

00:12:59.969 --> 00:13:02.208
Try to keep the foods in your house.

00:13:02.719 --> 00:13:05.198
containing five ingredients or less.

00:13:05.318 --> 00:13:11.548
Like there is no reason your peanut butter should have more than peanuts in it.

00:13:12.558 --> 00:13:13.048
Right?

00:13:13.178 --> 00:13:13.788
That's right.

00:13:13.788 --> 00:13:15.668
We say, and it's, it's funny, but that's so true.

00:13:15.668 --> 00:13:19.859
Like how did we bastardize peanut butter so badly?

00:13:19.859 --> 00:13:22.384
It is the butter that comes from peanuts.

00:13:22.833 --> 00:13:23.234
Period.

00:13:23.234 --> 00:13:23.833
Full stop.

00:13:24.214 --> 00:13:29.024
So take a look at the ingredients that you're eating and try to try to dumb them down.

00:13:29.510 --> 00:13:32.630
and then the other one is I call it a mood food journal.

00:13:33.230 --> 00:13:38.801
Keep a log of right by right by your desk or right by wherever it is.

00:13:38.811 --> 00:13:43.640
You eat your meals and log how you feel after certain meals.

00:13:44.551 --> 00:13:48.370
You know, breakfast was, uh, an egg sandwich from Dunkin Donuts or McDonald's.

00:13:48.400 --> 00:13:49.240
How'd you feel after?

00:13:49.240 --> 00:13:51.331
You were hungry again an hour later.

00:13:51.990 --> 00:13:54.961
Lunch was a Caesar salad from the cafeteria.

00:13:55.201 --> 00:13:57.530
the Caesar dressing didn't quite agree with your gut.

00:13:57.561 --> 00:13:58.581
Let's write that down, right?

00:13:58.581 --> 00:14:01.681
What happened to your digestion after Caesar dressing?

00:14:02.061 --> 00:14:04.551
And then evening, you did whatever.

00:14:05.260 --> 00:14:07.591
You got sleepy immediately after eating.

00:14:07.956 --> 00:14:09.745
Um, you're writing that down too.

00:14:09.745 --> 00:14:11.505
And now we can start to recognize patterns.

00:14:11.755 --> 00:14:14.775
I need breakfast that has fiber so I feel fuller longer.

00:14:15.046 --> 00:14:19.436
I need a dressing that's maybe based in an oil and vinegar rather than a cream.

00:14:19.796 --> 00:14:25.115
And then at dinner, I need to go for a walk immediately after I eat, or I'm going to pass out watching television.

00:14:26.350 --> 00:14:26.811
Perfect.

00:14:26.850 --> 00:14:35.130
My listeners know I'm a huge fan of food journaling, and this is just like such a great way to add to it.

00:14:35.230 --> 00:14:41.870
my clients plan ahead what they're going to eat for the day, just like a quick, just exactly what you're describing, just a jot down of what they're eating.

00:14:42.740 --> 00:14:44.275
But I'm always like.

00:14:44.625 --> 00:14:53.066
Even if you're not doing that, or even if you miss planning for that day, or if you're just starting, food journaling is such valuable information.

00:14:53.096 --> 00:14:58.916
It is absolutely, hands down, the most important nutritional study you will ever read.

00:14:59.696 --> 00:15:01.596
It does not matter if you read...

00:15:01.791 --> 00:15:07.221
A hundred other studies about what's good for you or what these people eat or what that diet did for these people.

00:15:07.490 --> 00:15:08.980
You have to know what it does for you.

00:15:09.301 --> 00:15:11.740
You have to know what these foods do in your body.

00:15:11.740 --> 00:15:16.321
And just like your wife, if she wrote down every time I eat ice cream, I feel this way.

00:15:16.321 --> 00:15:20.461
She might be convinced ice cream, right.

00:15:21.071 --> 00:15:32.248
That's, I mean, honestly, that's really how I realized I was lactose intolerant is because I really started paying attention to and, and really journaling about, okay, when do I feel this nausea?

00:15:32.307 --> 00:15:33.677
Oh, it's the dairy.

00:15:34.048 --> 00:15:35.357
It's not the cereal.

00:15:35.528 --> 00:15:37.498
It's not when I had like milk and cookies.

00:15:37.498 --> 00:15:38.998
It's not that I ate too many cookies.

00:15:38.998 --> 00:15:43.508
Like I remember one time thinking, okay, I'm just going to have one cookie and see how I feel,

00:15:43.842 --> 00:15:44.163
hmm.

00:15:44.638 --> 00:15:47.288
but I always had a little cup of milk with it.

00:15:47.893 --> 00:15:48.373
Ah.

00:15:48.798 --> 00:15:52.582
And I'm like, Oh, it's not the cookie.

00:15:52.793 --> 00:15:53.783
It's the milk.

00:15:54.322 --> 00:16:04.543
And so, yeah, food journaling not only is going to tell you what foods agree with you, but then including that mood part is really like an extra

00:16:04.812 --> 00:16:06.123
yeah, 100%.

00:16:06.182 --> 00:16:16.222
I mean, not just I know I keep coming back to the, uh, the lethargy, but I know some clients who immediately after sugar, it'll be like, I just shortened their fuse down to nothing.

00:16:16.793 --> 00:16:18.322
They now they're on edge.

00:16:18.812 --> 00:16:24.023
So they'll have sugar as part of their lunch to help get them through the rest of their business day.

00:16:24.163 --> 00:16:26.403
But anyone that comes near their office.

00:16:26.793 --> 00:16:34.322
Better come in with like a shield of armor because this, this client was on edge and that's what sugar did to them.

00:16:34.893 --> 00:16:39.102
so yeah, there are so many different moods you could be feeling after different foods.

00:16:39.113 --> 00:16:41.163
So I totally agree with, with what you do.

00:16:41.793 --> 00:16:47.783
So a common, mood, if you will, is anxiety and stress.

00:16:48.749 --> 00:16:49.109
Right.

00:16:49.158 --> 00:16:52.269
It's, it's so common with, our age group.

00:16:52.288 --> 00:17:08.413
I, I mean, I'm 10 years older than you, but you know, late thirties, forties, fifties, and especially I talk a lot about this because it is the age group that I think listens is this perimenopause menopause time and reducing our stress is.

00:17:09.253 --> 00:17:12.794
One of the most critical things that we can do.

00:17:12.989 --> 00:17:13.409
Mm hmm.

00:17:13.777 --> 00:17:16.586
it seems like there's a lot we can do with nutrition.

00:17:16.606 --> 00:17:18.826
And with this, you know, gut brain thing.

00:17:18.836 --> 00:17:25.396
Do you see that, like, anxiety or stress recorded when you see these food journals of your clients?

00:17:25.481 --> 00:17:26.711
gosh, of course, of course.

00:17:26.711 --> 00:17:32.821
And I think that it should be said that, uh, again, processed foods perpetuate the anxiety and the depression.

00:17:32.981 --> 00:17:40.432
Again, that sugar crash puts you in a mood whereby it feels like there's a gray cloud over your head.

00:17:40.961 --> 00:17:42.541
It's no different than depression, right?

00:17:42.551 --> 00:17:44.582
It literally feeds off it.

00:17:45.152 --> 00:17:50.731
So we definitely same, same as you, as soon as someone comes on board with us.

00:17:51.176 --> 00:17:55.166
I mean, of course we're going to give them the training program, the customized nutrition, this and that.

00:17:55.207 --> 00:18:01.156
But that's not our focus because the truth is Lisa, the majority of people know what to do.

00:18:01.196 --> 00:18:13.396
They know they should be moving and they know they should be eating clean, but we might be the first people that have ever told them the reason you're hanging onto fat around your belly is because you don't sleep enough.

00:18:13.487 --> 00:18:13.787
Mm.

00:18:13.876 --> 00:18:14.267
Yeah.

00:18:14.426 --> 00:18:17.896
So you mentioned, you know, stress mitigation and decreasing stress.

00:18:18.287 --> 00:18:20.317
Stress and sleep are the first things we focus on.

00:18:20.346 --> 00:18:21.537
Do you have a nighttime routine?

00:18:22.116 --> 00:18:23.686
How is your sleep hygiene?

00:18:23.807 --> 00:18:24.067
Right?

00:18:24.067 --> 00:18:31.257
As important as your dental hygiene, your sleep hygiene, and again, also without enough sleep, your defenses are down.

00:18:32.086 --> 00:18:33.797
Your immune system is weakened.

00:18:33.926 --> 00:18:43.781
Your, your mood is Again, hairpin trigger in terms of anxiety, in terms of yelling at other people, we'll call it aggression.

00:18:44.422 --> 00:18:57.761
So, what you eat, you know, if that keeps you up later, because you had ice cream before bed or cookies before bed, now we're pushing our sleep, now we're waking up at the same time, but not in a great mood, we did that because of food.

00:18:58.491 --> 00:18:58.771
Yeah.

00:18:58.771 --> 00:19:00.521
I think, too, when you're talking about.

00:19:01.461 --> 00:19:16.511
This like mood reaction to some of our foods, some of that too is happening with the way I teach my clients, the model you're also getting some, some thoughts about what you ate, you're thinking, Oh, I shouldn't have eaten that.

00:19:16.561 --> 00:19:17.632
I know better.

00:19:17.951 --> 00:19:21.011
And that is compounding the effects.

00:19:21.011 --> 00:19:27.102
The actual food is having on you because you're also sort of beating yourself up, like, okay, we've overeaten.

00:19:27.112 --> 00:19:28.612
Let's not punch ourselves in the face.

00:19:28.886 --> 00:19:29.487
About it.

00:19:29.946 --> 00:19:30.267
Right.

00:19:30.267 --> 00:19:38.161
Let's, let's not add insult to injury by criticizing yourself and speaking to yourself in a way that is not going to cause improvement later.

00:19:38.161 --> 00:19:46.431
We, we always think like, Oh, well, if I just hate myself enough, I'll work harder in the gym or I'll eat better, but I promise like you cannot hate yourself.

00:19:46.431 --> 00:19:48.721
Then I've tried it.

00:19:49.161 --> 00:19:50.151
Believe me.

00:19:50.486 --> 00:19:50.905
Yep.

00:19:51.246 --> 00:19:51.685
Yep.

00:19:52.201 --> 00:19:57.230
But I think when you're saying like, watching what these foods do to you, I think also like.

00:19:57.566 --> 00:20:09.465
Watching your thoughts about that to like watch how your brain reacts when you're feeling crappy watch that you don't say, Well, here I go again.

00:20:09.486 --> 00:20:12.695
I'm never going to lose weight because then those thoughts are going to compound the

00:20:13.016 --> 00:20:13.596
Absolutely.

00:20:13.705 --> 00:20:14.036
Absolutely.

00:20:14.066 --> 00:20:18.056
And to an extent, you will manifest more of them and more behavior, right?

00:20:18.056 --> 00:20:22.875
Cause as soon as we start thinking in terms of always and never, you don't even give yourself a chance.

00:20:23.760 --> 00:20:27.820
So I, I couldn't agree more and our, our nutrition.

00:20:27.840 --> 00:20:30.401
So we kind of have three pillars of our program.

00:20:30.401 --> 00:20:32.310
It's training, nutrition, and accountability.

00:20:32.580 --> 00:20:36.891
Our nutrition program is actually called the nutrition reset method.

00:20:37.421 --> 00:20:39.000
Almost specifically for that reason.

00:20:39.000 --> 00:20:53.911
So many of us were given these awful, destructive, hurtful ideas about food and body image from our mothers, from the media, from, you know, again, given our age supermodels.

00:20:54.145 --> 00:20:55.236
back in the day.

00:20:55.576 --> 00:20:58.236
we aim to reset all of that.

00:20:58.756 --> 00:21:01.296
We want to reset your relationship with the scale.

00:21:01.296 --> 00:21:04.375
We want to reset your relationship with counting calories.

00:21:04.375 --> 00:21:11.990
Cause of course a lot of people have, Oh my God, the last time I did that, I gave myself an eating disorder and we're like, It doesn't have to be like that.

00:21:12.351 --> 00:21:17.361
and of course resetting how you talk to yourself when you see yourself naked in the mirror.

00:21:17.840 --> 00:21:18.260
Right.

00:21:18.611 --> 00:21:20.141
so yeah, a hundred percent agreed.

00:21:20.522 --> 00:21:20.903
Yeah.

00:21:21.145 --> 00:21:23.496
we talked a little bit as well about.

00:21:24.131 --> 00:21:32.421
Like not waiting till we're feeling really ready mentally to, I was telling Jamie when we got on, I was a little bit frazzled.

00:21:32.421 --> 00:21:36.010
I was like, I got to figure out how to get my daughter to school, like school just started.

00:21:36.020 --> 00:21:38.691
And now I don't have my older daughter.

00:21:38.800 --> 00:21:40.464
She graduated last year.

00:21:40.464 --> 00:21:41.265
So I'm like, Oh.

00:21:41.535 --> 00:21:43.045
Now I've got to drive this one.

00:21:43.045 --> 00:21:45.315
And I'm like, how am I going to fit my workout in?

00:21:45.315 --> 00:21:48.535
And I literally like came to this interview with wet hair.

00:21:48.765 --> 00:21:52.365
Like, so I'm feeling really frazzled.

00:21:52.365 --> 00:22:01.545
And I was saying, you know, we were talking about how women in, in our age range often are just feeling stressed, feeling so busy.

00:22:01.585 --> 00:22:05.615
And we think I'll wait until I get this part.

00:22:05.920 --> 00:22:10.720
Under control or I'll wait till, you know, the kids go back to school or the kids are older.

00:22:10.720 --> 00:22:12.890
I thought I was going to have more time when the kids got older.

00:22:12.910 --> 00:22:17.369
Like, no, then you just spend your entire weekend at water polo and volleyball tournaments.

00:22:17.390 --> 00:22:18.049
I guarantee

00:22:18.144 --> 00:22:18.994
That's funny.

00:22:19.005 --> 00:22:19.494
Yes.

00:22:19.855 --> 00:22:20.414
Yes.

00:22:20.535 --> 00:22:21.265
Okay.

00:22:21.484 --> 00:22:22.474
I see where you're going with this.

00:22:22.474 --> 00:22:24.835
So I'll tell you my, my strategy.

00:22:24.835 --> 00:22:30.674
And the first thing I do is I ask my clients as, or I guess the prospects, cause my clients would never say this.

00:22:31.154 --> 00:22:31.825
No, I'm kidding.

00:22:31.845 --> 00:22:38.765
Um, I say, would you like the success that we have together to be long term?

00:22:40.105 --> 00:22:41.605
And they're like, yeah, of course.

00:22:41.625 --> 00:22:44.194
Like I'm hiring you because this is a sustainable process.

00:22:44.194 --> 00:22:44.724
I said, great.

00:22:45.015 --> 00:22:47.954
Do you believe that you'll never be busy for the rest of your life?

00:22:48.805 --> 00:22:50.785
And they laugh and they're like, of course not.

00:22:50.785 --> 00:22:52.365
Like I'm going to be busy again.

00:22:52.375 --> 00:22:56.365
And I said, okay, well then wouldn't it make more sense if we start?

00:22:56.734 --> 00:23:01.045
when you're busy so that you'll have the most support during this time.

00:23:01.384 --> 00:23:08.865
And then if you learn how to do it when you're busy, then when it gets quiet, oh my God, it'll be smooth sailing.

00:23:09.075 --> 00:23:12.164
You will be infinitely more successful.

00:23:12.644 --> 00:23:20.315
And then when it inevitably gets busy again, you will have the tools that you learned when we first started to navigate that turmoil.

00:23:20.734 --> 00:23:29.325
So why wouldn't we start, like it almost makes more sense to start when you're busy than when things get quiet again.

00:23:30.519 --> 00:23:41.160
I had a male client actually that, started with me during tax season and he's an accountant and he's like, I am tired of gaining weight during tax season.

00:23:41.855 --> 00:23:44.234
basically he was like against my better judgment.

00:23:44.325 --> 00:23:45.325
I'm starting now.

00:23:45.365 --> 00:24:03.815
I mean, he didn't use those words, but it was kind of, I think how he felt like this seems ridiculous that I'm going to do this, but it was so great for him to be actually motivated by this highly busy time that he's like, I'm tired of using food to get through this time.

00:24:03.980 --> 00:24:08.559
And so it was really fun to work with him during that super busy time.

00:24:08.559 --> 00:24:12.309
Or when I've worked with clients, like through the holidays, I'm sure you've done that too.

00:24:12.309 --> 00:24:15.059
Like, you know, people think, well, I'll wait till after the holidays.

00:24:15.059 --> 00:24:23.944
I can't lose weight during, and I'm like, oh, but you can, you know, you can start working on VO two max.

00:24:23.954 --> 00:24:25.454
All that can be done during the

00:24:25.779 --> 00:24:26.990
Yeah, absolutely.

00:24:26.990 --> 00:24:28.109
And you know, you said.

00:24:28.505 --> 00:24:42.704
there are no precedents or rather there's only one precedent as soon as you navigate one holiday, you've navigated all of the birthdays anniversaries and vacations, you will ever take as soon as you've navigated.

00:24:43.404 --> 00:24:49.075
I don't know, God forbid, losing a parent, you've navigated all sad events.

00:24:50.299 --> 00:24:52.359
That you will ever have to navigate, right?

00:24:52.390 --> 00:24:56.349
As soon as you've moved a house, you've also transitioned to a different job.

00:24:56.539 --> 00:25:00.299
You've also, you know, had sent your kids off to college.

00:25:00.500 --> 00:25:09.970
There's only one precedent to be set, and then you have the tools in your toolbox for you to pull out next time that happens, because it will happen again.

00:25:10.590 --> 00:25:11.270
I love that.

00:25:11.310 --> 00:25:17.221
I, I have so many changes coming up this fall and I'm like, yeah, and we've done this like,

00:25:17.316 --> 00:25:18.266
you've already had them.

00:25:18.510 --> 00:25:18.871
yeah.

00:25:19.316 --> 00:25:21.986
I've got, you know, a daughter going to college.

00:25:21.986 --> 00:25:23.675
I've got a son that's getting married.

00:25:23.726 --> 00:25:29.056
I've got two other nephews getting married, like all more travel this fall than I've ever done.

00:25:29.086 --> 00:25:31.175
And I'm just like, I'm here for it.

00:25:31.236 --> 00:25:37.955
So I love that idea that once you've done one, then you can just use that knowledge to do it again.

00:25:38.800 --> 00:25:39.121
Yep.

00:25:39.221 --> 00:25:39.840
100%.

00:25:40.494 --> 00:25:40.744
Great.

00:25:40.755 --> 00:25:49.315
Is there anything else, Jamie, you want to, teach our audience before I let you go anything we didn't hit on that you are really passionate about?

00:25:49.875 --> 00:25:50.424
Definitely.

00:25:50.424 --> 00:25:50.744
Yes.

00:25:50.865 --> 00:25:57.875
I would say that something that a lot of people miss is that fitness meets you where you're at.

00:25:58.184 --> 00:25:59.684
you don't meet fitness.

00:26:00.015 --> 00:26:04.575
You know, some people will resonate or will enjoy a Zumba class.

00:26:04.980 --> 00:26:06.099
And that's their pace.

00:26:06.549 --> 00:26:08.170
Some people, it's CrossFit.

00:26:08.460 --> 00:26:16.890
But I think everyone, at least when they get started, thinks that fitness is a 10, 000 foot mountain that they have to climb.

00:26:16.900 --> 00:26:17.690
And it's not.

00:26:17.730 --> 00:26:19.880
It's literally the step.

00:26:20.259 --> 00:26:25.109
Right in front of you and then taking 5, 000 more of them before the end of the day.

00:26:25.470 --> 00:26:27.000
That's all fitness is.

00:26:27.019 --> 00:26:32.799
It doesn't have to look like what I do or what Lisa does to keep herself fit.

00:26:32.829 --> 00:26:36.250
It's, it's what's going to keep you active.

00:26:36.299 --> 00:26:38.910
And I think again, similar to the mental health thing.

00:26:39.009 --> 00:26:40.950
That's the other thing that gets a lot of people in trouble.

00:26:40.950 --> 00:26:44.420
They think that fitness has to look like XYZ.

00:26:44.859 --> 00:26:45.559
But it doesn't.

00:26:45.690 --> 00:26:48.349
It looks like what's going to keep you happy and moving.

00:26:48.744 --> 00:26:49.275
perfect.

00:26:49.595 --> 00:26:50.214
I love that.

00:26:50.444 --> 00:26:51.775
There's so many ways to be fit.

00:26:51.960 --> 00:26:52.440
That's it.

00:26:53.319 --> 00:26:53.769
Yeah.

00:26:54.369 --> 00:27:01.259
I'm always like, Oh, maybe I should add that fun piece of equipment to my gym because I work out in my gym and I'm always like, Oh, maybe I should do that.

00:27:01.259 --> 00:27:02.309
I wonder if I have space for that.

00:27:02.319 --> 00:27:08.089
Like, there's just so many fun tools that you can add and create variability.

00:27:08.099 --> 00:27:08.849
So yeah.

00:27:08.880 --> 00:27:09.220
Great.

00:27:09.220 --> 00:27:11.299
Well, thank you so much, Jamie, for being here.

00:27:11.309 --> 00:27:12.420
I really appreciate it.

00:27:12.789 --> 00:27:18.140
Is there something you want to share as far as how people can get in touch with you or find you on the internet?

00:27:18.150 --> 00:27:18.869
Absolutely.

00:27:18.910 --> 00:27:24.569