Restoring Hope with Deborah Bigda
Deborah is a passionate entrepreneur who is committed to igniting women with hope to live a life full of passion. She believes that every women is destined for greatness and just needs the right community to help achieve it. As a mother of 4, married for over 27 years, she has experienced both the highs and the lows of life. She knows all too well what it feels like to be thrown into a trench, through no fault of her own, and the challenges of finding the treasure when all hope seems to have disappeared. While facing years of unemployment, she and her husband also endured skin cancer, a tornado, loss of a parent and a depression so dark that no light ever seemed possible.
After climbing out of this trench, Deborah finally found relief for herself and her family through a holistic approach. As a holistic health coach, Deborah is committed to teaching women how to restore health for both themselves and their families, as well as restoring hope to those who feel like all is lost .
Join her each week as she and her guest speakers share from their hearts so that you may have your hope restored and live life to its fullest being the person that God has designed you to be.
Restoring Hope with Deborah Bigda
From Surviving to Thriving: 5 Ways to Boost Your Physical Health
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Welcome to another wholesome episode of Restoring Hope Podcast! As your host, Deborah Bigda, I'll be taking you on a journey of self-discovery, where we'll unravel the mysteries of your physical health and determine if you are giving your body what it truly needs? We'll dive into the importance of movement, sleep, nutrition, supplements, and hydration, revealing how they are intertwined in shaping your health. I'll share with you practical strategies and tips to help you navigate these key areas and boost your overall well-being.
Prepare to be enlightened as we journey together from merely surviving to thriving in wellness. Don't miss out on this life-changing episode!
Download your free workbook on the 5 Pillars to Your Overall Well-being. Click link https://deborahbigda.com/downloadable-5-pillars-to-well-being
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I'm Deborah Bigday , and this is the Restoring Hope Podcast , where you can come to discover that , no matter how bleak your situation may seem , you can experience true hope and ultimate health . And I'm not referring to just your physical health . I'm talking about a holistic approach to your health , including your mental , emotional , spiritual and financial health . Join me as I share inspiring stories , incredible guests and tangible actions that will transform you into the healthiest version of you , that version of you that is fully restored and helpful for all that is possible . What would you say is more important your physical health or your spiritual health ? If you've been following along with me , you know that I talk about the five pillars of your overall well-being , whether your physical health , spiritual health , mental health , emotional health and financial health , and so many times I sit there in a wonder of those five , which is the most important ? Is one more important than the other ? What do you guys think ? I'd love to hear it in the comments , but for me , I was sitting there thinking , you know , I'd say your physical health is really extremely important , but then , if you do anything about me without God , I feel like I have nothing . God is truly my foundation , and so then , is it really the spiritual health , and I was toying with the idea of which one , back and forth , and then I realized I really think it's a combination of those two , because from those two , those two truly impact all of the pillars and any one pillar going astray from you will certainly impact the other four pillars . But I started to almost think of your spiritual health and your physical health , almost like the concrete of your foundation . So if you know me , you've listened to me for a while . I love analogies . I think a good visual helps just really , this is going to be upon words , cement it in your mind . And I say upon words because I was sitting there trying to debate physical or spiritual , physical or spiritual , which one's the most important ? And I was like , really think it's the two . Almost like your foundation of your house that's created from concrete and if you know anything about concrete , it's like the concrete mixture and then you have the water , you mix it together to create that concrete . And so I was like , huh , I think spiritual and physical kind of come together , combined to create that concrete foundation . I'd love to know what you think of that analogy .
Speaker 1But today I want to spend a little bit of time talking to you about your physical health . Now , when it comes to your physical health , I would say there are five different aspects to your physical health , and those aspects are movement , sleep , nutrition which basically is referring to the food that you consume not a diet , but what you're putting into your mouth supplements and hydration . And again , when you do not focus on all five of those areas of your physical health , your physical health will not be at its peak . And I always refer to everything that we do in our life . We can just kind of function and get by , but there is a difference with functioning and getting by and being at your peak performance . And so , for your physical pillar , there is a huge difference in just kind of getting by no-transcript , being absent of any serious disease versus thriving and literally being at your absolute peak performance for your physical health . That doesn't mean that you have to be an elite athlete to be at your peak performance . You can be an incredible stay-at-home mom at your peak performance , or you can be that stay-at-home mom that's like just functioning to get by right . You can be this phenomenal husband in peak performance for your physical health , or you can be this husband that is doing his very best , just trying to get by on his physical health and in all case , whatever role it is that you have in life , it is significant the impact that you can have in this world , on your family , on your friends , on yourself , on everybody around you if you're at your peak .
Speaker 1So , going back to these five areas of your physical health , movement , you have to move your body . I am not talking about having a gym membership and hitting it hard and spending an hour every day . I am talking even just simply 20 minutes a day . Get outside and walk . Highly recommend weight-resistant exercises as well , especially for anybody over the age of 40 , because your muscle mass decreases significantly as you age . Okay , and we need to have that muscle . But movement is key . Again , it does not need to be anything serious and really I highly recommend that you don't go all hardcore like cardio . Don't come to me like man Deb . I worked it hard . My heart rate was , you know whatever 180 , 200 . Like I was pushing it for an hour at the gym . I do that seven days a week . That's actually not very good for your body . We'll get into some of these later , but today I'm gonna go over all five in general and over the weeks we're gonna dive into each one .
Speaker 1The second one is sleep . You have to have eight hours of sleep . Now , this is coming from somebody who used to pride herself very highly on the fact that I could function on four hours of sleep every single day and I need to go to bed late because the only time to accomplish things is after my kids go to bed . And really , when people told me I needed those eight hours of sleep and they needed to kind of be with that circadian rhythm , meaning that you're sleeping not necessarily when the sun goes down , because we all know the sun goes down quite early , but really like you're kind of going to bed around 10 o'clock at night and waking up around six o'clock in the morning , or maybe 11 to seven . But in all honesty , I used to go to bed at like one , two , three o'clock , sometimes four o'clock in the morning , and roll out of bed depending upon what needed to happen that day would depend upon what time I'd roll out of bed . But the truth of the matter is is when I finally decided that I would prove their theory wrong , in all honesty , I actually realized that the only person wrong was me , that I was more productive and got more done when I got made out of my eight hours of sleep .
Speaker 1Okay , so I've done quite a bit of studying now on sleep and lots of things happen in your body while you are sleeping If you've got less than six hours of sleep . They did a study of over 10,000 people and those that got six hours or less of sleep had a significant decrease or loss . And muscle mass Muscle is so important in order to stay healthy . First of all , muscle burns fat , so if you're looking to lose weight , you need to be looking to gain some muscle . So get your sleep . That's an easy way to do it right . Lots of other things happen while we're sleeping too . Our cells repair themselves . Dead , damaged cells kind of get destroyed and removed from our bodies . Our mental health improves , so you need to be getting that eight hours of sleep .
Speaker 1If you're having issues falling asleep , we'll be talking about things that you can do to help with that , but for right , this moment , I want you to know that eight hours of sleep is extremely important and unless you have some sort of shift type work job , you need to be going to bed around 10 or 11 o'clock at night . I realize that may be really challenging for some of you , and again , in another podcast , I'll talk about ways that you can make that shift , because it's totally unrealistic , If you're currently going to bed at midnight or past midnight , to suddenly say , well , I'm going to bed at 10 o'clock , I'm not even going to try to tell you to do that . That's unrealistic . Chances are you'll fail and then you'll just say , well , you see , deb , I can't do it . So I'll be given a talk on sleep specifically , but for now , no , let's aim for eight hours of sleep , and if you're not , then you just know that's something that we can work towards .
Speaker 1The next pillar is your nutrition , and by that I'm talking about the food that you're eating . Now the word diet has the word die , and there are four reasons , folks , because no matter what diet you choose , you're slowly dying . Diets are restrictive . They really are not sustainable For anybody that is on a quote unquote diet . Almost all of them at some point fail . They go off their diet . Then they gain back all their weight . The reason is is because you feel like you're in this restrictive mode and you've not actually changed your lifestyle , and many diets keto , for example while there may be interesting or valid points to some of the philosophies behind keto . Carbs are not your enemy . You actually need carbs in your body to perform certain functions and so with keto , for example , a common side effect is losing your hair . Well , I don't know about you , but I don't think I want to get fit and have hair loss just to supposedly look good or feel good by nutrition .
Speaker 1I am talking about looking at the foods that you're eating and paying attention to the ingredients . It can even be that simple to begin with , just start reading your labels . If the products that you're buying have more than about five to six ingredients in them , it's very , very likely that those ingredients are going to be processed ingredients , chemical-based ingredients , artificial-type ingredients , and you want to avoid those . So even if in the very beginning , all you did was start reading labels , that would make a huge improvement in what you're eating . Another general good rule of thumb is when you're at the grocery store , spend most of the time on the around the outside edges . That's where the fruits , veggies , meats , dairies , eggs etc . Are . Things towards the inside of the grocery store typically come in packages , boxes , and it's processed food . So that's just kind of another good rule of thumb . Again , we'll go into lots of detail on how it is . You can slowly change .
Speaker 1I am all about small , simple steps . Anytime you say that's it , I'm going to go into my pantry , I'm clearing everything out , I'm going to start a new and I'm not going to eat anything processed Well , unfortunately , you've probably just set yourself up for failure . And again , when we fail , it's harder for us to be willing to try it again later , because in our brain we've already told ourselves well , we tried that before and we failed . We're not going to be successful at this . So everything I talk to you about is small , simple , sustainable steps leading you to a lifestyle that is healthy and it's natural to you . And so , yes , if you go to a party , yes , indulge in a couple of sweet treats , but you don't suddenly crave it all the time , and that's what you're having as a large portion of your diet . Again , in this case , when I say diet , I'm just referring to what is that you're taking in , not a specific diet that you're following .
Speaker 1The next key to your physical health is supplementation . I cannot stress to you enough how important supplementation is . Now I'm going to make a little caveat here . Not all supplements are created equal , and when we're looking at supplementation , we definitely want to be addressing our gut health . I know for a fact that not all supplements are created equal , because I have a personal testimony from my family in trying different types of supplements and in working with clients over the past gosh , seven , eight years and watching them change just their supplements alone and having an enormous difference in the results .
Speaker 1Now , why are supplements necessary , you might ask yourself . You might be saying , well , dad , like hey look , I only shop around the outside edges of the grocery store . I only buy foods that have five ingredients or less . I don't consume any type of artificial anything . It's all whole foods . I cook everything myself and I'm sitting here thinking , wow , you're incredible , but it's possible that you really do fall into that category . You might even buy all grass fed meats , all like eggs that are just from the pasture . Like you are doing , everything's organic , you're doing all the right things , but here's the deal .
Speaker 1The soil that our food is grown in , even if you are purchasing organic foods , is depleted of nutrients . There's a study that they did where they looked at a patch of farmland and the nutrients that came from a bowl of spinach and some number of years past 30 or so years and they went back to the land , that same patch of land , and they looked at the nutrients that came from a bowl of spinach and what they found is , in order to get the same nutrients from one bowl of spinach from set number of years now , it was requiring like 30 plus bowls of spinach to get the same number of nutrients . Now I love me some spinach . Okay , I have it all the time . I'll eat it raw , I'll saute it . I absolutely love spinach . There is no way in this world that I could eat 30 bowls of spinach . But the point is that there is a soil depletion and , yes , there are ways to farm the land to try to help minimize that soil depletion . But it would probably be a rare person that could tell me that they're getting 100% of their food from farm land that is being farmed in that manner . And even still , I would say there is nutrient depletion occurring . It just may not be as severe .
Speaker 1So you have to have supplements in order to give your body the nutrients that are missing . You need to have supplements to address gut health because throughout the foods that we're eating , the lack of sleep , the amount of stress , your gut is constantly getting imbalanced and while there are foods that can help with gut health , the amount of that type of food that you would need to consume to get what you could get from high quality gut health products would , again , be almost probably impossible to consume . Now , if you're interested in the types of supplements that I highly recommend after all of my research , you can reach out to me . I would be happy to share that with you , because we spent a fortune on supplements before and I definitely have my product line that I prefer and highly recommend . And again , this is after years of researching and trial and error and also finding out that the amount of money that I was spending on what I thought were the best products didn't actually get the results . So really , what we're looking for here is results and things that are backed up by clinical studies . So if you're interested , let me know .
Speaker 1The last key to your physical health is hydration . Hydration is so important . 80% of people in this world are chronically dehydrated . When you are chronically dehydrated , your body is holding on to weight . You actually have to have the water molecules in your body to help your body release the fat cells . Being chronically dehydrated has some pretty severe consequences . A lot of people that are chronically dehydrated also deal with , like headaches , lack of sleep , fatigue the list is so long for what happens to us when we are dehydrated . But here's the problem Since we're chronically dehydrated , most people don't even realize that they're dehydrated .
Speaker 1Now , going back to my analogy and if you listened to my podcast from last week , I talked about this car analogy and I even said , oh , I really use my car analogy when I'm talking about my physical health , or physical health to people . I want you to think of your four tires , of your car as your sleep , the nutrition , your supplements and your movement , and then your gas , for the car is water . You can drive that car with four flat tires , or you can drive that car with four fully inflated tires and the right kind of gas , or you can be driving your car somewhere in the middle . No man has been a big car fanatic and he's always talking about getting the best gas mileage and , you know , treating your car the right way so that it will run the longest and you'll get , it'll survive . We have cars right now that I think are 15 , 20 years old , but we keep them in really good shape .
Speaker 1So your physical health is the same way , if you're getting your eight hours of sleep , you're moving your body every day . You're taking the right kind of supplements and addressing your gut health . You are eating good , healthy foods , paying attention to the labels , eating whole foods , still enjoying some sweet treats here and there , but in general you're really particular about what you're eating and , again , not in a manner where you're feeling deprived and you're staying fully hydrated . You are going to get the best gas mileage you can out of your body . You're going to have the most energy , the most vibrancy , the most ability to have like mental clarity and the best possible physical health .
Speaker 1However , if you start to let any one of those tires go flat , whether it's you're getting a little less than eight hours of sleep , you're not really moving your body every single day . You're probably not doing a great job . On the eating , you know you're kind of doing a media grow . Maybe you're not really taking supplements because you're like I don't have the money for that , you're not quite drinking . You're going to start to see your physical health starts to falter .
Speaker 1Now can you still function as a human ? Absolutely , can you function if a whole tire goes into a pot ? You only get maybe three , four hours of sleep ? Absolutely . I did it for years . Could I function if I wasn't really eating well and I wasn't sleeping well ? A hundred percent . But the more that those tires start to deflate , the more you're going to be sluggish , the slower you're going to go , just like that car is going to go slow . So I want to encourage you Rate yourself , take some time and rate yourself . How are you on your movement ? How are you on your sleep ? How are you on taking supplements ? And if you're taking them , which ones are you taking ?
Speaker 1I'd love to have you take a 60-day challenge and swap out to the ones I recommend and see if you notice the difference . Because I'm telling you , when people take me up on that challenge , they all notice a difference . And not only do they notice a difference on how great they feel , they also realize they're saving more money . How are you doing on the foods that you're eating ? Now , there's no judgment here .
Speaker 1I know I'm a busy mama too and let me tell you , convenience is higher on my list at times . But we don't want convenience to take over our lives in detrimental health . So take a realistic look at what it is that you're eating . There's never any judgment , what we always want to do is I want to meet you where you are and help you slowly take steps towards thriving and vibrancy . I will never judge somebody , ever . It doesn't matter Turbulent in your mind you are at all of these things that I'm talking about , there is never any judgment . What I like to do is come to you , wherever you're at , and take your hand and lovingly help you along the way to a life of vibrancy , a life of healthy living , a life of a healthy lifestyle without feeling judged , without feeling restricted . And how are you on your hydration ? So take a look at those five categories and tell me how you're doing . I'd love to hear you learn from this and , as always , please , please , please , please , please , share this with your friends . There is a link to my five pillars of your overall well-being . You can find that link in the show notes . I hope you guys have an amazing day and are just thriving and full of energy .
Speaker 1Thank you for joining us today at the you Are Storing Hope podcast with your host , me , deborah Bigdow . It would mean the world to me if you'd like and subscribe to this podcast . Share it with your family and friends , those that you think might benefit from what it is that we've shared today . Follow me on Instagram and Facebook . Check out my website . The link is listed below . My prayer for you , my friends , is that you are able to lean into this and that God has truly designed you to be Restoring hope for both yourself and all of those around you . Until next week , have an amazing day . Love you all . Can't wait to chat next week .