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The Rejuvenating Health Podcast
Join Women's Health Nurse Practitioner, Lindsey VanSchoyck for a weekly dose of Precision Medicine as she addresses the hot-button topics specific to Women's Health, Fitness and Nutrition, interviews expert guests and hosts round table discussions with the team of dedicated functional health care specialists.
The Rejuvenating Health Podcast
E141 | How To Get Back On Track After The Holidays
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The holiday high fades, the winter gloom rolls in, and suddenly you’re puffy, tired, and snacky. We’ve all been there... and we built a simple, compassionate way back. This conversation gets honest about cortisol spikes, circadian drift, and blood sugar swings, then maps a seven-day reentry plan that actually fits a real woman’s life.
We start by normalizing the come-down and explaining why your nervous system feels overloaded after late nights, sugar, alcohol, travel, and family intensity. Then we rebuild from the ground up with five steady levers: hydration you can track, protein-forward meals that stabilize energy, light movement to cue your circadian rhythm, fiber to repair your gut and mood, and sleep guardrails that bring back deep rest. Along the way, we debunk “protein” pastries and cleanse culture, share practical breakfast swaps, and show you how to habit stack tiny actions—like water before coffee or a two-minute step-outside rule—into daily momentum.
We also tackle the mental game. Shame-based discipline spikes stress and stalls progress; care-based discipline keeps promises small and repeatable. You’ll learn boundaries that protect consistency—pick dessert or drinks, hold an exit time, say a clear no to food pushers—and micro-practices for cravings and calm, from tall-water-plus-air-squats to breathwork and sensory grounding. Most importantly, we tie actions to goals so every step has purpose: stable blood sugar for energy and weight loss, light and breathing for stress relief, and systems that outlast motivation.
If you’re ready to recover instead of “make up” for the holidays, press play and grab the landing-day checklist. Subscribe, leave a five-star review, and share this with a friend who needs a gentle reset, not another extreme plan.
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New Year, Post-Holiday Reality Check
SPEAKER_01Any views, thoughts, and opinions expressed on the Rejuvenating Health podcast are solely those of the speakers and are intended as such. Please consult your trusted healthcare practitioner for medical advice. Let's go, girls.
Cortisol, Sleep Drift, And Blood Sugar
SPEAKER_00Hey ladies, welcome back to the Rejuvenating Health Podcast. I am Coach Lakin, and I'm joined today, as always, by Women's Health Nurse Practitioner Lindsay. And it is officially January. We already talked about goals, and now we are going to talk about that lovely time of year where so many women are feeling that calm down, right? Like feeling a little puffy, a little tired, probably a little snacky. It's like, what's even been happening? Who am I? The holiday rush is over. And it doesn't mean that, you know, all is lost. You didn't fall off completely, even though you may feel like it. It's just a change of the seasons. And we want to walk through that come down today. And, you know, we're coming down from that peak of the high stress time. Also, sometimes lots of fun that's been happening that may not be necessarily aligned with your goals. And then building a simple re-entry plan so you can get back to being devoted to yourself and your goals and the things that are important to you and are going to push you forward and not get stuck in this shame spiral of punishing yourself for everything that's happened over the course of the last couple weeks.
SPEAKER_01Yeah, we're also about to be at the peak of like um depression, like some seasonal depression, right? So you're like all excited for the holidays. Winter, you're not super in the thick of it yet. And then the next like three months, there's not a lot to look forward to. It's gloomy. You're coming off the sugar high.
SPEAKER_00You're usually restricting yourself because you're you're like, I have to like really buckle up now because I went hard over the holidays.
SPEAKER_01Yeah. So I mean, just on top of the weather, the winter, the late nights, the extra sugar, the travel, the alcohol, the emotional intensity that family can bring. I mean, your nervous system is kind of riding a roller coaster. And so today we're kind of gonna normalize what your body's doing and give you a little seven-day re-entry that resets your energy and sleep and blood sugar, um, without going feral on these crazy detoxes.
SPEAKER_00Yeah, you don't have to do a juice cleanse, you don't have to do like a three-day, you know, water fast detox or any of these crazy things. Like it doesn't have to be extreme. It can just be, like we always say, like, let's just keep going instead of, you know, having to start all over again.
SPEAKER_01Yeah, for sure. So, okay, here's kind of some quick physiology and uh layman's terms, so you can understand it. But uh, what was our number one word we said last year if you watched our card?
SPEAKER_00Uh cortisol. Cortisol. Yeah. So it's cortisol.
SPEAKER_01Your cortisol's up. Um, so you're probably having more cravings, some water retention, less deep sleep. You're having a little bit of a circadian drift, especially with the daylight savings and you're not following the natural going to bed when it gets dark and all that type of stuff. So you're staying up later and eating later, closer to bedtime, um, waking up a little bit groggier, your blood sugars are a little are wobbly um from all the carbs that you have probably ingested. And so you're gonna have a little bit of energy.
SPEAKER_00Leftover, you know, it's always the snacks that are left over. It's like leftover cookies and like hors d'oeuvres and you know, all kind of bread and chips and treats and all this stuff.
SPEAKER_01Our kids two days.
SPEAKER_00Yeah. Get it all in.
SPEAKER_01Or then we're like, it's gone.
SPEAKER_00It's gone.
Mindset Shift From Shame To Care
SPEAKER_01Because they don't eat it either, right? Like they get irritable and they're out of their routine on holiday break, and I'm like, here's we've been feeding them rice cakes instead of cookies. You also get like your gut mood link going on. So when you've had more of that sugar and alcohol, you're gonna have some gut dysbiosis essentially, some reshifting of that gut microbiome, and you are gonna feel bloated and you are gonna have some mood dips with it. And it's definitely recoverable. Um, it's just your body responding to all those different shifts that have occurred, and lecturing you about how to fix it isn't gonna be super beneficial because you know what to do, but it's more about like, okay, what are some actionable things that you can do?
Why Resets Fail And What Works
SPEAKER_00Yeah. And from a mindset lens, reminding yourself that, like I said, not all is lost, right? Like nothing's ruined. Um, you adapted to a season. There were things to be considered with kids and travel and family arrangements, and you know, being able to have some healthy indulgences and enjoy and be present in those moments. That's also very important. And devotion means choosing again and not allowing that chapter to say, oh, well, just because you know I already did it, then I'm just gonna, you know, keep this slide down the wrong direction and continue to go down that rabbit hole until some other thing pulls me out or until the next time I'm ready to start over again, right? Yes, New Year's is a really good time. And we've talked about this before too, right? It's like, why now? And I think a good, a good reason of doing it, why now, as far as a reset, quote unquote, is because culturally it allows for the time to do it, right? Like this time of year is usually a little bit slower. We have some time off to spend with family to reflect. Um, and often a lot of people are taking their vacation time around this time of year. So it's like, take advantage of that as an option to at least reflect on what has been working for you, what hasn't been working for you, and what you want to look differently over the course of the next year. I think that's really important. So it's like recognizing that, you know, I put a pause in the routine for that time period that called for it, or for the time period where my capacity was maybe not able to handle all the things because of the extra things that were added. And today I get to resume the routine, right? And it's not something that I'm um, I'm not making up for the wrong things that I did, or I'm not gonna shame myself into like, oh, I have to overcompensate for it. I'm just regulating. I can just be like regulating moving forward.
SPEAKER_01Yeah, I think that's super, super important.
SPEAKER_00Yeah, you don't have to always like have extreme discipline, or I like to think about it more as like when people use discipline as shame, right? Like you can have uh a positive relationship with discipline where it's not something that you're writing a wrong of. Because if it equals, you know, I, you know, drill sergeant in your face, like the David Goggin style of like you just have to do the thing and like make it work no matter what, and like force it down, your nervous system is going to recoil from that. It's not gonna feel very good. And if it equals care, then that's where it can be like steady and kind and also realistic and sustainable with what you have to do and the way that your brain is gonna show up. And so it can be I'm going to make small promises to myself that are realistic, that do match my capacity, and I'm gonna keep those promises.
SPEAKER_01You're also not David Goggins, and you're not a man.
SPEAKER_00Yeah.
SPEAKER_01And like men can do a lot more crazier stuff than women than women can do, right? Yeah, sustainably. Um so you just need like some steady changes, right? And do some story swaps. And like I don't know how many of our I don't know how many women have like, oh, I ate a cookie, so I blew it today, right? And just swapping that and swapping that all or nothing mindset, right? Because when you eat a cookie and you're like, oh, I blew it, like you're an setting off like an alarm system in your body, right? And we already talked about this, but your body literally performs better when it feels safe. So be calm, like don't activate that vagus nerve, right? Because then you're gonna mess up your digestion and recovery and decision making.
SPEAKER_00One thinking about this entire time period is recovery, you know, like we we talk about that a lot of it's not necessarily about not failing. It's about how do you recover when you do fall off, right? And so if we can look at this as just another time where, as to be expected, things are gonna be a little harder than usual or things are not gonna be aligned exactly as you'd like. It's not all the all, right? And it doesn't have to be the nothing. How are you gonna recover from that and be able to just continue?
SPEAKER_01Yeah, and that's why like New Year's resolution. We already talked about how we hate those, but that's why they fail. It's because they're so all or nothing and so extreme that you're not ever gonna be successful doing them at all.
SPEAKER_00Yeah. Like you literally everything operates better when you feel safe. Right, like when your nervous system is regulated, your digestion, your recovery, your decision making, like when it comes to what you're going to eat, right? The choices that you make, like all of that is better. You can strategize from a better place when you feel safe. So you're not gonna feel safe if you're shitting on yourself.
The 24-Hour Landing Day Protocol
SPEAKER_01Exactly. So, okay, like what does that look like? Let's kind of talk about this like 24-hour kind of landing day protocol, right? So hydration is so underestimated and it's so important. So drink your water, ladies. Um, aim for 80 to 100 ounces a day, add a pinch of minerals or lemon to the first bottle. It's super easy to get water in. It it's okay. I'm I'm okay, I'm not gonna say that. It's easy to not get water in just as it is to get water in, but they literally have huge jugs now that you can just mark and carry along with you, right? You have to be conscious of it to get it in, right? Yeah, but it's super easy to get water.
SPEAKER_00Well, awareness and you have to have a system.
SPEAKER_01Yeah.
SPEAKER_00Right? Like uh a lot of the things that I think we're gonna talk about are in line with routine. And because this time of year or leading up to this time of year, when this podcast releases, a lot of things are awry because we're outside of our regular routine. And so even the things that we've built and put in place, it doesn't feel realistic for this time period because, like, oh, well, it every day doesn't look the same that it did a couple weeks ago. That's okay. This is called we're building it back in. And it's an opportunity to say, okay, maybe it didn't work ideally before, and what could I do to make it better? So before I realized, oh, every time I left the house or when I was running around errand doing errands, when I was, you know, Christmas shopping and in this holiday buzz, I wasn't drinking as much water because I didn't have water with me. Okay, well, then that could be a good signal to say every time I leave the house, I need to make sure that I have water with me. So have a like a designated car water bottle that every time you leave the house, you have it with you.
SPEAKER_01Yeah, for sure. And and and don't you do you also need to hydrate, not just with water. Like people underestimate the importance of electrolytes. They are super important. Um, anchor your day with protein, right? I not oatmeal. You need 25 to 35 grams of protein within waking. So eggs and turkey sausage, maybe some Greek yogurt with some whey protein, steak, ham. I don't care. It doesn't have to be eggs, but yeah, it doesn't have to be breakfast food, it could be anything. Yeah, and here is what's really important the amount of protein needs to match the amount of carbs. And this is where women get it wrong. Like I have women sending me recipes constantly, and they're like, How's this? And I'm like, it has 12 grams of protein and 15 grams of carbs. Flip it. That's not okay.
SPEAKER_00And that's that's generous, Lindsay. It's more like 12 grams of protein and probably like double, like 24 grams of carbs. It's usually what it is.
SPEAKER_01Like, and your Kodiak protein waffles have way more carbs in them than they do.
SPEAKER_00Bro, don't even get me started on fucking breakfast pastries that are parading as protein items. Like, no, like a pancake is a pancake, is a pancake. It is not a source of protein. I don't care if it is a protein waffle, a protein pancake, a protein biscuit. Yeah, they've added protein to it to help and market it, but that doesn't make it a protein source. It's bonus protein as far as I'm concerned, but it is not the main protein source. It's still a pancake, it's still a carbohydrate source.
SPEAKER_01Yeah. Like breakfast food, everyone thinks you have to have breakfast, food for breakfast, and you don't. Like you can literally eat a steak for breakfast and yeah, you can have salmon for breakfast if you wanted to.
SPEAKER_00Like whatever, whatever floats your boat.
Protein First, Not Pancake Marketing
SPEAKER_01Yeah. So and protein, not a lot of carbs, protein. And get some light movement in. Like, even if you can get 10 to 20 minutes of walking first thing in the morning, it really starts your day out, right? And especially if it's light outside and you can get some morning sunlight with it, but just like getting in some light movement, even if it's stretching, some squatting something, like there are so many studies on this.
SPEAKER_00Like moving your body in the morning makes a huge, huge difference. And I get it. Sometimes it's dark when you still wake up right now because of daylight savings time. It's cold, it's not the most desirable time to go outside for a walk, and it still makes a huge positive net benefit overall doing it. Like even just five minutes walking outside a day makes a huge difference. So if you can, aka if you are able to physically, it is highly recommended.
SPEAKER_01I live where it's really cold, and and unless it's like below 15, I'm outside every morning and my husband's like, what are you doing? Running outside or walking outside. I'm like, I need some fresh air. Like, I can't cooped up in this house all day. Like, I have to. It makes me feel so much better. So 80 to 100 ounces of water, 25 to 35 grams of protein within an hour of wait, 90 minutes of waking up, some light movement. You also need fiber, like, and this is one thing that we're really focusing on rejuvenating in the month of January is we're doing a fiber challenge, but you need 25 to 35 grams of fiber. So make sure you're doing two cups of veggies at lunch and dinner to really settle down that blood sugar and digestion. It's a little bit harder to get at breakfast, but berries have tons of fiber in them. Um, chia seeds, flax seeds, you can add them to all kinds of stuff and get and get your fiber in.
SPEAKER_00I feel like this is uh, I think I saw this somewhere probably. I'm sure I didn't just make it up, but fiber is like the new protein, right? Like protein's been very trending for the last couple of years, especially for women like because we under eat protein like crazy. But now it's uh the upcoming out with 2026 fiber is gonna be in season, ladies. So just so you know, that is what is in style. That's what you're gonna be hearing a lot about in the upcoming year of the importance of fiber, how we're under-eating it, and how important it is for your gut microbiome.
SPEAKER_01Because literally people don't poop. Like every woman we talk to never poops.
SPEAKER_00Well, they don't eat very much fiber.
SPEAKER_01I know. And it's gonna be a little bit uncomfortable when you start. You're gonna be a little bit bloated when you increase your fiber, but I promise you you'll feel a lot better and you'll start pooping. Yeah. And then you'll feel even better, right? Yeah. You also need to add in that sleep guardrail. So go to bed 30 to 60 minutes earlier than you did last night to make sure you're getting that seven to nine hours of sleep. Block out your room, get keep your phone out of your bedroom, right? I know you've heard us talk about sleep a lot, but if you can do these five things of getting a good night's sleep, eating your fiber, doing some light movement, anchoring with protein, and doing some hydration, they're not hard things to do, and it's gonna really make you feel a lot better.
Morning Movement And Light Exposure
Fiber, Gut Health, And Pooping Truths
SPEAKER_00Yeah, and make it doable, right? So it's like create a like we talk about habit stacking a lot, but do what's realistic. So take something that you're already doing, right? So if you've already mastered the habit of your morning coffee, which most people have, right? Then when you go to brew that morning coffee, fill up your water, put your water glass next to the coffee maker or your water bottle or whatever it is that you're drinking, right? And then make it a priority that you have to drink your full glass of water before you have any coffee. Or even better yet, make it so that you don't have your coffee until you have breakfast. So instead of making the coffee first thing in the morning, you make it when you're making your breakfast and then you have it together, right? So that way you're not having this big caffeine spike without having anything in your gut. Something like a two-minute rule. We talked about this, right? Make it feasible so it's realistic, like the walk that we just talked about. Just make it a rule that I have to put on my shoes and step outside. Right? That is 100% doable. More than likely, once you get outside, you're probably gonna walk somewhere. But if the only goal was just to get your shoes on and step outside, then at least you log the wind, right? So if it's like a terrible day outside, like today, for example, right? We have a wind advisory, it's freezing cold. I do not want to go for a walk. I guarantee if I put my shoes on and walked outside and I still was like, you know what, I hate this, it's awful, I'm not gonna do it and walk back inside. I could still count that as a win, and I'm probably not gonna do that. I'm probably gonna at least go for a walk around the block because I'm already there. So use that positive momentum, right? And then ideally try to keep that momentum going. So that recovery that we talked about. If I miss a day, okay, I missed a day because you're gonna have missed days. There has to be some acceptance around that. That's where the all or nothing mentality really fucks you up. Because if you tell yourself, I'm gonna go to the gym every day, or I'm gonna get 10,000 steps every day, let's use that one because very few people are going to the gym every day. If I'm gonna get 10,000 steps every day, the first day that I miss, I'm gonna say, oh, well, I didn't make it. And the next day, if I don't do it, then I'm I'm starting to now practice the habit of not doing it as opposed to the habit of doing it. So can I recover from the day that I missed and say, it's okay that I didn't make it happen today, tomorrow I am going to, and then don't miss the two days in a row. So recognizing again, we talked about this before too, like that embodiment. If the type of person that I'm seeking to be in 2026 is the type of person that does these things, then my job is going to be water, protein, movement, fiber, right? Sleep. It doesn't have to be perfect. It's just what version of those things can I make sure that I can get to happen. And we're not, you know, rebuilding Rome. It's like we're we're just laying a couple bricks each day. And so it's like, can you find a cadence that works realistically for you? If you're not somebody that likes to eat breakfast, okay, what is a realistic time that you could eat your first meal and make it a meal that has protein and fiber in it, right? It's protein forward. If you're not somebody that walks outside at all right now, okay, could you get a walking pad and accommodate yourself there? Or could you just take a walk like after a meal, for example? Because I guarantee you're going to feel a lot better if it can't happen first thing in the morning. If there's a situation where I really struggle with falling asleep, I would be willing to bet money that if you removed your phone from your room or at least removed it from your nightstand and put it somewhere out of reach that you had to physically get out of your bed for, your sleep would improve, hands down.
unknownRight?
SPEAKER_00So it's little things. Things that I can make adjustments on that will pay big dividends and have a compound effect overall, but I have to be willing to look at what would this look like if it were easy and not perfect.
SPEAKER_01I think you also have to realize that this is not something sexy.
SPEAKER_00Right.
SPEAKER_01It's it's not extreme. But you know what? How long have we been doing this, Lake? And this is the stuff that works. I get it. Your Octavia and your intermittent fasting, you lost weight doing it, but where are you at now? Probably heavier than you were.
SPEAKER_00I thought about that today too. I was like, dang, it's been like 15 years in this game, right? And it's the same, like that's why we say the same shit all the time. Like sometimes I'm like, man, I wonder if they're tired of hearing about sleep and fiber and protein, you know, but it's like it's what works out.
SPEAKER_01Something new comes out every year. Right now it's these peptide, like the whatever shit peptides that you drink that are not a real thing. But every year it's something new. Every year it's something new.
SPEAKER_00A new easy button.
SPEAKER_01Yes. And every year we see people jump on it, they waste a lot of money, they get results, and then we check in with them a year later, and they're not still doing it because it's not sustainable and it doesn't really work. And the only reason why it worked is because you were doing these things alongside with it, you just didn't recognize that.
SPEAKER_00Right. So and we get it, we get it, ladies. It is appealing and it is uh in your face constantly, and the buzz is hot around it, right? And there's a reason why those things come and go all the time.
SPEAKER_01But it's maybe 20 pounds over a year that you don't gain back.
Sleep Guardrails And Habit Stacking
SPEAKER_00Yeah, and we're not reinventing the wheel when it comes to food either, right? It's like pick things you actually like and then optimize it a little bit. If you're somebody that loves taco night, for example, okay, remix it, make a taco bowl. Like, we don't have to, I tell people all that all the time when it comes to meal prep. It doesn't have to be, you know, beautifully curated, high variety of meals that are in each individual Tupperware container stacked in your fridge. No one actually does that in real life. Like just batch cook some stuff, look at the recipes that you already make because you don't have that much variety as it is anyway. You just have a lot of dopamine. Look at what you are already making and then remix it so it has more protein, more fiber, and less processed food in it.
SPEAKER_01And I get it, you don't want to eat the same thing every day, but guess what? That like eating the same stuff is what works because it's fruits and vegetables and meat. And if you start eating a lot more than that, you're eating processed food.
SPEAKER_00Well, it's only also if you like it, depending on how you look at it, right? Like, I don't feel like I eat the same stuff every day, but I'm willing to put in the work to have the variety. On the times that I'm not, yeah, I'm eating very repeat meals throughout the week when I don't have the capacity to make a lot of variety. But that's a give and take. It's and if I weren't, if I were eating a lot of processed food, like I said, you're not getting a lot of variety when you're eating processed food. You're just getting a lot of dopamine signaling. So when people say, like, I get so bored, I can't eat the same things all the time. I guarantee if you were to actually audit what you were eating before, you didn't have that much variety. You were probably eating the same shit day in and day out. It just you told yourself that it tasted better.
SPEAKER_01And just mix it up, like mix different ingredients together, add different seasonings, or you can make a lot of the same food taste a lot different. Yeah. Right.
SPEAKER_00So like can you audit, right? Like, can you look at, like we said, you know, what were the things I don't believe you can get anywhere without reflecting, right? You have to look at what was working and what wasn't. So it's like, what was I doing before that felt easy? Cool, keep doing it. Not everything has to be 100% optimized. We get caught up in this, like, everything has to be better and perfect and push, push, push all the time. No, if something was working and it felt easy, that's okay. Keep doing it. And then what had friction or resistance associated to it? What felt really hard? What was a challenge for me? What did I have to drag myself out of bed to do every day? All right, let's look at how you're doing that and then let's try to adjust that so that way we can meet ourselves where we are instead of it having to be a fight all the time. Because then anytime there's more resistance or your capacity is lower, that's the thing that's gonna fall off.
SPEAKER_01Yeah, exactly. Exactly. And journal about it, right? Like write it down, write how you feel all about that stuff and make some boundaries, right? Like boundaries protect you, right? Um, they lower chemistry and they make consistency possible when you put boundaries in in place, right? So like alcohol reality, like choose dessert or drinks, not both, right?
SPEAKER_00Yeah, have a or like if you're not a drinker, choose like the dessert or the bread bowl, but like you know, you got like choose.
SPEAKER_01Yeah, exactly. Um, drink water in between um your drinks, like do stuff like that.
SPEAKER_00Yeah, like if you have a late night, like make sure that you adjust your bedtime. And if you know that you can't adjust your bedtime, if you have to be up the next day early, then hold a boundary around that. When you go out with your friends, there's nothing wrong with saying, like, hey, I gotta be up at this time tomorrow. We're adults. This is not like I promise you, you're not missing out.
SPEAKER_0118 or 21. Yeah. Same with food pushers, like just set a boundary. I guarantee if you look at someone and being like, no, I'm like, say something back in a nice polite way, they're never gonna say anything to you again.
All-Or-Nothing Traps And Recovery
SPEAKER_00They might. Or they might. And right, and it says more about them than it does about you. Yes, right? We talk about this a lot, and especially, I get it. We just come off of a time of year where you are probably doing a lot of people pleasing and you are probably accommodating a lot of people because you did not want to offend or upset or have conflict, but that does not have to be the reality. And the longer that you do that, you are only hurting yourself, you're only planting seeds of resentment that you are going to have to deal with because you are acting outside of what you know is best for you and you're doing it for what?
SPEAKER_01Yeah.
SPEAKER_00Right? Not anything that's gonna benefit you. And honestly, it's not benefiting them because none of it is genuine or authentic.
SPEAKER_01Yeah, exactly. So, I mean, some tiny like micro practices that you can do are some vagal breath, like two to three minutes, four to six slow breaths a minute, long exhale, humming works. Um, to help with those cravings, drink a tall glass of water, do 10 air squats, 10 slow breaths. And if you still want whatever, pair it with a protein, right? Um name three sensations before you tell yourself that story, and that'll help you make better choices when you're not in your body, when you're in your body, not yeah, like regrounding into the room, right?
SPEAKER_00So it's like look around and like name three things that you see, name a couple things that you smell, like get yourself grounded back into the present before you let the spiral come in.
SPEAKER_01Yeah, wind down in the evenings. Like people underestimate a warm bath and reading a book and putting your legs up on a pillow and reading, you know, get off your phone.
SPEAKER_00Yeah. Yeah, and like these things, you know, it's very easy to say, I want to go all in on all these things, right? Like I have to max out so that I can get the most for the time that I'm gonna put into them. But if we shoot straight to intensity before we build any type of consistency, then again, we're only setting ourselves up for failure and unsustainability over time. So we have to get in the reps, get in the reps that feel easy at first and then only go to the edge that allows you to come outside of your comfort zone, but that uh puts you in a position to succeed, not something that feels like the risk of falling is really high.
SPEAKER_01Yeah, and I mean, always tie your actions to a goal, right? If your goal is energy and weight loss, then you have to stabilize your blood sugar. So you have to eat your protein at meals, you have to get your veggies in, you have to walk after your meals, and you have to get earlier sleep, right? If your goal is stress reduction, then you have to protect your sleep and you have to take some breathing breaths and you have to do no screens, maybe and go on a walk in the sunshine, right? Like tie your actions to your goals.
Sustainable Food Swaps And Batch Cooking
SPEAKER_00Yeah. And make it obvious, right? So it's like, how easy can I make it? How can I, you know, get all my clothes out for the gym the night before and put everything by the door and make sure everything's packed. So it's like there's as little resistance as possible. Can I make it appealing? Right. So it's like, um, what would make this more enjoyable? And it think outside of the box, we really like to put ourselves in scenarios where it's like, well, it only has to look this way because I'm only seeing the way that, you know, XYZ does it. It what would it look like if it were fun? What would it look like if it were enjoyable? That could mean literally just doing it with someone else could be more enjoyable. Ask someone. They'd probably like to do it with someone else too, right? And then make, again, initiate what would take the, what's the the smallest ask that I could ask of myself if it's just putting my gym shoes on and walking out the door, or if it's just driving to the gym and getting in the parking lot, right? Like, what is the smallest action? Most of the time we get caught up either it's a a matter of not having um, not having the know-how to do something, or not having the um it's like a skill situation or a lack of desire, right? And so can I just recognize which one of those it is? If I don't know how to do something, there's a lot of resources. I could literally ask AI, Google, phone a friend, whatever it is, right? So if I don't know how to do something, can I find out? And then if I have a lack of desire, again, can I make it more appealing to me? So that way the desire can be there. But if I'm just relying on motivation in order to do something day in and day out that I recognize has to be a part of a new identity that I'm trying to embody, good luck with that. Because motivation fades, right? I have to create systems, I have to be able to make this a satisfying journey for myself.
SPEAKER_01Yeah. So I mean, just kind of recapping, like you're gonna have a dip, it's normal, right? But kind of a way to get back on track is following those five things that we mentioned. So your water and hydration, your protein at meals, your movement, your fiber, and what was lost. Your sleep. Your sleep. Yeah. Um, follow those for seven days, right? Hold your boundaries, like let some tiny promises rebuild momentum for you, and just know that this is what works, not the sexy stuff that you're being sold on the internet right now.
SPEAKER_00Yeah, yeah. So stick with it, ladies. Allow yourselves to recover. Again, this is this is a recovery time period, which means that we are taking care of ourselves. We're not punishing ourselves, we're not shitting on ourselves for all the decisions that we're already made because you don't have a time machine. So we're recovering and we're moving forward.
SPEAKER_01Yeah, so give us a five-star review, like, share, um, and we will see you next week.
SPEAKER_00Happy New Year's