Let's Break The Habit Loop On This Monday

You can feel it when a habit stops being “just a thing you do” and starts shaping who you are. We sit down early and get honest about the patterns we’ve had to outgrow, from overthinking and people pleasing to staying up too late and waiting for the “right” time to start. The big takeaway we keep circling back to is identity: when you change how you see yourself, the behavior finally has somewhere new to land.

We also dig into the real-world signals that a habit has to go: it makes your life inconvenient, it drains your energy, and it leaves you in that heavy loop of being mad at yourself. From there, we talk practical resets like protecting your sleep hygiene, putting the phone down long enough to own the first minutes of your morning, and building an environment that supports your goals instead of fighting them. Your circle matters too, because if the people around you don’t respect the direction you’re going, your progress will always feel harder than it needs to be.

Then we zoom out into the wellness journey and what’s trending right now: community fitness, run clubs, wearable tech like rings and bands, LED masks, and even grocery helper apps (Yuka and Fig) for anyone trying to eat more anti-inflammatory. We share our cautious thoughts on injectable wellness like peptides and NAD, and we bring it back to the basics that actually move the needle: walking 10,000 steps a day for longevity and learning cycle syncing workouts across the menstrual, follicular, ovulation, and luteal phases so you train with your body, not against it.

If you’re breaking a bad habit or trying a new routine, subscribe, share this with a friend, and leave us a review so more girls can find the conversation. What habit are you dropping next?

Transcript

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SPEAKER_01 0:30

Well, I just think it's so important to have people and your environment really reflect the direction you're trying to go in. And that's not to say, again, you gotta cut everybody off, but like in terms of your everyday interactions, it's so important to have your environment and the people around you in alignment.

SPEAKER_02 0:49

Hey elevators, welcome back to another podcast episode. I'm Amanda Booz.

SPEAKER_01 0:55

Hi, I'm Crystal Vega. Thanks for joining us.

SPEAKER_02 0:58

That's right, y'all. It is so early. I know you guys don't know when we record, because we record honestly all times

Welcome And Summer Reset

SPEAKER_02 1:05

of the day. So you never know what you're gonna get. But the most important part is we are here and we are doing this yet again. If you are tuning in now, make sure you do not miss out on last week's episode. We had Danae from NYX Cosmetics. She is the global brand president, the boss over there at NYX, making all the moves, and we had such a great chat with her. So definitely tap in to that podcast episode. And if you are here, thank you, welcome, like, comment, subscribe, all of the things. And if this episode touches you in any way, please share it with a friend. I promise. We're talking bad habits, we're talking wellness, we're talking all things that make the girls feel good and elevated today. So you don't want to miss this one.

SPEAKER_01 1:46

And this is such good timing because we are right ahead of the summer, and I know that girls is getting it together, okay? From the gym to the vitamins to just all the things that are like putting them first, and I love that for us, but I have realized how much just breaking bad habits was the first step for everything.

SPEAKER_02 2:08

Like that's true.

SPEAKER_01 2:09

Yes, girl, like we're always like, I want to do this, I want to do that, I want to change this, I want to change that, and just breaking the bad habits that have stopped you from doing those things is the very first step, which is much easier said than done. Do not get me wrong. Always very much easier than done. However, I think that for me, it's something that I have been exercising for the last couple weeks, and I've noticed that it's really not necessarily about the bad habits, but more so about an identity change. Changing your identity when you shed those old habits and you start to create new ones. And I just love that for the girls who are really doing that right now. Love that for us.

SPEAKER_02 2:52

I do too. I love that for us. And honestly, there isn't any special moment or time to break a habit. Like you can do it now. You don't have to have a certain amount of money and this, that, and the third. I mean, depending on what the habit is, of course. But like you can do whatever, you can take the little steps. It doesn't have to be the big steps. And I think that's what scares people is the unknown, obviously. But it's like knowing that you're not gonna be who you are in this very moment. Like you may not, you're not even probably familiar with what that person is gonna be once you implement those good habits or the better habits in your life. But I love that you said that. And it's less than 60 days to summer. If you wanna break a habit now, baby, what do they say? It takes like 60, it takes 60 or 40.

SPEAKER_01 3:36

They say 30 or 60, but listen, the time is now, regardless. That's it. The time is now last week, okay? That's it.

SPEAKER_02 3:44

So let's let's get into it, honey, because this is gonna be one I'm gonna probably be taking notes on myself as it relates to bad habits. I think we should start the conversation with like being honest with the girls and even talking about our personal struggles

Bad Habits And Identity Shifts

SPEAKER_02 3:59

with that. I know for me, a habit, I've had a few habits I had to break. I'll do like the ones that are like not like necessarily common, but I would say like a common, well, an uncommon habit that I feel like I've had to break personally has been the habit of overthinking and people pleasing. And what I mean by that is, or why I feel like I had to come overcome that is because I realized it was really robbing me of my joy. And if you struggle with that, let me let me be your sis and let you know. None of that matters. And the moment you stop letting other people have the power over you, that may not even know that you're trying to please them or may not even know the thoughts that you were having, is when you're really realize, like, oh, like life is happening for you more when you stop letting those thoughts overtake you. Um, and also when you stop acting like you have to please everybody. Honestly, these days, Crystal, I'm only concerned with pleasing God, my Lord and Savior, because it's even like family, friends, like the people closest to you. Like, you're never, you're, you're always gonna do something that may not please that person. You may have, like, for example, a busy day, right? And your friend was like, hey, girl, meet me at brunch. And then your mom may have a family member in town. You're like, oh, I gotta go visit that family member. You may go to brunch and be like, girl, I could only be here for like an hour, but you still show up. And you're thinking you're doing something good, but your friend's like, oh, she only came for an hour, she might as well not come, right? But then you make it to your parents' house, you were late because you were with your friend and you wanted to visit a family member, and they're like, oh, you're late. It's like, I'm thinking I'm doing everything right, right? Just as an example. And it's like people are never gonna be satisfied. So I think what it boils down to is you making sure that it's okay and that you're gonna be satisfied with the decisions that you make. So if you're happy with the things that you do, nothing else matters at all. And then, like, I guess more on the surface, habits that I've broken, which I really could talk about them. I would say, like, back in the day when I was younger, I used to bite my nails. And I think it's crazy to think about it. I'm talking like little kid, teenager, like I used to really be a nail biter. Now I've just cringe at the thought of seeing people bite their nails. Not that it's not cringe for like, oh my god, like I'm judging, but more or less because I'm a germaphobe and I'm like, ooh, like when you think about like nail biting and like the germs and the things that we touch every single day, it's just like you get sick from it. And then I used to pick my face, like I had acne and stuff growing up, so I used to pick my face, and I think how I got over that, where I overcame it, was I took pictures to document my skin, and if y'all would see the pictures, you'd be like, Oh, you you were a different person. Like, I used to just pick at everything in my skin, and I'm glad I overcame that. But what about you, girl? What are some habits that you that you've had or had to overcome, or maybe even still like struggling with now?

SPEAKER_01 6:50

Yeah, definitely still working on it's something that is an exercise for me, but going to sleep early has been the key to so many things for me in so many ways.

Sleep As The First Keystone

SPEAKER_01 7:05

And I know it's like sounds so simple, but y'all, you know what it was? It's because I everybody struggles with different things, right? And one thing I realize I struggle with is like if I'm tired, I can't think straight, I am grumpy, I'm not the best version of me, I just don't like it. Like, it throws me all the way off. And I had to, I had to really sit down and think to myself, like, okay, what's the what is the the leak that I need to plug that's not allowing me to fill my cup? And it was that, and it was going to sleep at the time I used to laugh at my mom for going to sleep. Nine o'clock, ten o'clock, laugh at her, but that will allow me the proper hours because that's another thing. I know I need eight to nine hours. That's just how I am. I don't know why. So I know I need a lot of hours, then I know I need to be well rested before I actually get up and take over the world. So, with those two things, I had to readjust my entire schedule, which really kind of turned me into a different person. Like, I'm not the online working at my laptop late at night anymore because I was good for that, like up till 3 a.m. ramping it out, like really crunching it out. And was the work getting done? Yeah, in my head, but I was also taking 10 steps back personally, mentally, physically, because I wasn't getting the right sleep, I wasn't having the right habits, eating at the wrong times, like just being all the way off. So sleep was definitely a leak that I had to cork. And that was, and it's still a hard habit to like turn your phone off and and close your laptop and and do those things at a decent time so that your brain could literally unwind itself from all the blue light we're looking at all day. So that is one for me going to sleep at a decent time and closing everything, turning everything off. The other habit that I had to break was waiting for the right XYZ. Oh, I need the right camera. Oh, I need the right light. I need to do it now. That's what I need. And that's something a lot of people do. A lot of people always say they need the right XYZ, but it's really a tactic to shy away from doing said thing now in real time. And it's it's also out of fear of success, like it's out of fear of like how good it could really get. Like you're almost scared about it because you know that you have it in you. It's just a matter of allowing yourself that space, time, energy to meet your full potential, but we're too busy using external sources and being like, Oh, I need this, I need that, I need this, I need that. And it's like, no, you don't need that stuff. If you really want to do it, you're gonna get up and do it. I heard somebody say one time, it was actually in a video where she was saying that she used to get really mad at her mom when she was younger and would complain about things, and her mom would always tell her, like, you ain't tired enough yet. Because when you are, you ain't gonna be complaining, you're gonna be moving on it. And that's how it just really resonated with me. Yeah. Because that's how everybody should move. If you're complaining, you ain't tired enough. When you're tired enough, you won't be complaining no more. Your actions will do the talking for you.

SPEAKER_02 10:14

That's true. Yeah, it's it's literally your will and your determination. I love that you said sleep because I've witnessed it. I I listen, we done both been together in the midnight oil, so I already know, but I also do feel the same. Like, you're not your best self when you don't sleep. Like the whole like you sleep when you die, like that, that that mentality is not. So beyond me.

SPEAKER_01 10:35

That's the habit we have outgrown, girl. The sleep when you die, hustle to hustle and bustle.

SPEAKER_02 10:41

We have outgrown that. Because listen, a good six plus, seven plus hours of sleep will get you so right. And honestly, if you make it to like your sweet spot like eight or nine hours, like it's it's even better. Like, I think that we're we're our best, the best version is our versions of our ourselves when we sleep. And I've also been victim to that too, of feeling like you gotta have everything. Like you have everything you need, you just gotta start. And I love that you said that. That's that's really good that you said that.

SPEAKER_01 11:08

And you know what I want to say? I wanna say, because sometimes like we don't even realize we have these bad habits, right? So it's like, how do you identify that you have a bad habit? And and in my opinion, it's when the the thing you're doing consistently is inconvenient,

Signs A Habit Has To Go

SPEAKER_01 11:25

it starts to be inconvenient. So for me, it was it's it was inconvenient for me to wake up past 9 a.m. Like I started to realize, like, oh, if I'm not up at 6 or 7, my day is really behind. Like those couple hours, it's very inconvenient for me to sleep in. That's how I realized that was a bad habit. And what you know, the things, the steps that were making me sleep in past nine o'clock were doing. So that's how you identify if you have a bad habit. If it's making other things inconvenient, then it's gotta go.

SPEAKER_02 11:56

That's real. Oh, that's real. Yeah. And honestly, it's tired, it's tiring. Like, do you ever feel like your habit is really just affecting who you are as a person, where it's just like not only is it inconvenient, but it's like, ugh, like you're you're you're like mad at yourself. Like you're angry. You're like, why did I do this? Why am I here again? Like that feeling is not good. Like you should be like, oh yes, I accomplished this. Oh yes, this is amazing. Like the feelings and thoughts that your your good habits produce is good feelings. Like it's never gonna be those feelings that are just so like heavy. You know what I mean? That heaviness is not a good space to be in. So if you're feeling that for any habit you have that you're struggling with, that also is a sign. Like that emotional, like draining feeling. We got we gotta get up out of there.

SPEAKER_01 12:43

And sometimes it could be people, it could be surrounding yourself with certain people when you feel like drained when you're done with somebody, maybe I don't know, I don't know about a child, but I got a good amount of friends that I can sit around them all day and I don't feel drained. I don't feel socially drained. Somebody makes you feel socially drained. I'm not saying you can't be friends with them because those are those are more sort of associates than anything, but right then those are not the people you want to spend your every single day with and like spend a lot of time around because if it's draining you, it's taking away energy from other things you could be doing for sure.

SPEAKER_02 13:17

Always, always your environment and the people that are around you, nine times out of ten are gonna make you better. Like they should be filling your cup, or worse, right? Nine times out of ten, they should well rephrasing that, yes, that the those people you should definitely have like a self-assessment and saying, like, is this person good for my nervous system? Is this person good for my life? Is this person making me a better person? If they don't check the right boxes in your life, whatever those things that are important to you, deuces. Like, I'm so grateful to be at this age because I think now it doesn't take it doesn't take me a while to let go of something. Like now when I'm like, oh, I'm ready and I'm out, like it's it's easier to remove yourself and to move on. And speaking of like timing as it relates to like habits, y'all, what's our what is our struggle with starting things on every other day except besides for Monday? Like, why do we feel like Monday is the start of everything?

Stop Waiting For Monday

SPEAKER_02 14:16

Or the first month is the start of everything? Like, yes, it's a new time, but it doesn't signify why we need to start something. So what is like, what do you think is everyone's like obsession with Mondays?

SPEAKER_01 14:29

Yeah, I think it's just like, oh, a new week, a new month, a new this, a new that, and we always skip over the fact that tomorrow's a new day. Like we think about a new week, a new month, but tomorrow's new it's seven o'clock, it's six o'clock right now. Seven o'clock is a new hour. So, like, we're waiting for that new XYZ, but that new XYZ is right now, it's right in front of us. It's an hour away, it's two hours away, it's tomorrow. And I think it's kind of like what we were talking about earlier, where it's like it's more so a fear of success because they know if they change these things, it's almost like you're shedding your previous identity, you're outgrowing yourself when you start to change, or at least the person you thought you were, or the person you're currently. So I I really do think it's like a fear of success and change, and a lot of times people don't like change, but for those that do, or at least we like to pretend that we do for a little bit, um we always find an excuse to push it off until XYZ. And I've done that, like ciao, I do that still very much down to the gym, okay. I and I was hard on myself this morning about it as well, and it's I'm still like trying to find a strike a balance because like I have started up going back to the gym, not because of the summer, but because I'm like, this is like a real lifestyle change that I want to make, and I have been consistent for the most part, but this week has gotten very hectic for me, and I have to not only be disciplined, but strike a balance between your body needs this extra hour, you're not going to gym today. And Will literally told me that this morning, he was like, You have a long day ahead of you, you should not go to the gym. Like, you have XYZ to do, you got the podcast this morning, then you got work, and then you got that event. Like, you just need to take a beat. We'll go to the gym tonight. Just you and I. And I'm like, you know what? You're right. I didn't have to do it at 7:30 a.m., but I'm gonna do it tonight. You know?

SPEAKER_02 16:28

That's good. Yeah. And I think you bring a very important part, which I wanted to kind of touch on what it as it relates to Mondays, is we also we've done an episode on this, so definitely check it out about like free will. And I think because we're the new adults, like timing is what we want it to be. Like, think of like your favorite hairstylists. They're off Sundays and Mondays, their day don't start till Tuesday. You know what I mean? Like, think of like places that you love like to go to. Some people's weeks start any day of the week, right? So I think we all have that in us to structure it how we want. So I love that you said that with the gym, because it's like you can go to the gym anytime. It's just a matter of going. You know what I mean? That makes a difference. You can start your week on a Wednesday and have Monday and Tuesday as your rest day, as long as you start and you do it. Don't hold off today what you're trying to do tomorrow because it's not promise. And I know we hear it all the time, but it's literally the reality. If you have a moment now and if it's a thought that comes in your head, do it. I was literally talking to my best friend last night, and we had this idea to come up with like a besties fund because we're like, you know, people's birthdays come up, you know, different events happen. Sometimes, you know, God forbid, there's funerals, there's things like that transpire in our

Build A Supportive Environment

SPEAKER_02 17:42

lives that we're always like, instead of scrambling, be like, oh my God, like let's all put our money together for this. I was like, let's just create a little fund that we all can put in and we can all do. We've talked about this maybe February. And I was on the phone with her, I was like, wait, we didn't do our bestie's funny. She's like, Yeah, and I was like, you know what? Let me draft the text and send it now. Like, why do we have to put off things that we've literally been thinking about for months? Like, if it comes up in your mind, if it pops up again, it's important to you, do it now. Time is of the essence. And you don't get, I don't get last night back. It's already done for, it's already checked off, it's already, it's sorry, Sayanara's gone. You have to do the things that are important to you or whatever it means. And I'm using the besties fun as something so small. It could be an email, it could be like you're reaching out to somebody, it could be you calling a loved one that you haven't spoken to in months that might actually need that call. You don't know what other people are battling. Just do it.

SPEAKER_01 18:31

It's so important to have reinforcement in your environment that reinforces your good habits and the direction you're trying to go in and not pulling you out. Like if a man is like, yeah, I'm not really trying to be outside like that no more. I'm not gonna call her every Friday and be like, girl, you sure you don't want to come to this party? She already told me no, you know? So I think it's for the record. I say no, no. No, no, that was just an example. She does not say no, we outside. But that's just an example. Like, sometimes people are like, hey, I really gotta reel it in, I've gotta be at home a little more. And and that is okay, but I just think it's so important to have people and your environment really reflect the direction you're trying to go in. And that's not to say, again, you gotta cut everybody off, but like in terms of your everyday interactions, it's so important to have your environment and the people around you in alignment towards where you're going. So thankfully, Amanda can text her friends and be like, okay, we ready to do this bestie fun, and they're on board, right? Like that stuff is super important. Or even like, for example, I'll even give you this one interior designers who know how to interior design, design around your habits and your lifestyle so that it's your home is accommodating to you and your lifestyle. And that's so powerful because we don't realize, right? A lot of times when people are designing their house, they're designing it, but it doesn't fit the fact that they come in the house and they drop their shoes off at the front. So now we're doing their shoes off.

SPEAKER_02 20:00

It's facts, you know.

SPEAKER_01 20:02

So it's like, but the designers are thinking about that. Oh, you take your shoes off here. Cool, we're gonna do this and we're gonna put this little cabinet right here at the door, and now you can push your shoes away and it's clean. So now on Saturday, you're not flipping about out about the nine shoes at the front of the door because your environment is fitting your house.

SPEAKER_02 20:18

It's conducive.

SPEAKER_01 20:19

Yes, and same thing around you. Like the other days, I was like, Anna lights out at 10 o'clock, and she was like, All right, girl, bye. Like it's so important to have people like that around you who are who are on board with the direction you're trying to go in because your environment can sometimes be much more stronger than your goals. So you want to make sure, or like if you sleep, if you work overnight, you need to have you need to have blackout curtains. Make sure your environment is really aligned with what you're doing, who you are, what you're trying to do, and your goals.

SPEAKER_03 20:52

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SPEAKER_02 21:21

Yeah, I agree. And I think when you tell people that you're changing, sometimes they're gonna push back. And sometimes your environment may not accept the change. And that's how you weed those people out, right? So I love that Crystal used the example of like

Replace The Habit With Something

SPEAKER_02 21:38

you saying that you want to go out and your friend's like, I don't wanna go out anymore. And if that person is pressuring you, like, really, girl, like you haven't been out, dah dah dah. It's like, no. Like if you tell someone that this is how you wanna move, if they're not willing to accept you in your newness, then they shouldn't come along with you for the ride. Like if it's and it's just, and it's literally it's cutthroat, but it's literally just that simple. Like sometimes we like try to dance. Around the oh, maybe it's this time, maybe it's that time. No, sometimes things are just black and white, and we need to stop with the gray area of things. And I love that we're we're talking about this because honestly, you could change all you want, but if your environment stays the same, you gotta find out ways to like maybe remove yourself or move in different ways to where it's not affecting the progression of where you're trying to go. So you you control everything, y'all. You you literally you got this. This is this is your world. And if everyone wants to be a part of your world, they're gonna get on board. And it's just that simple.

SPEAKER_01 22:31

Another thing that's super important, like when you're talking about dropping habits, is like you have to pick up new ones because you have to fill your time. And we're just humans because another thing is when you drop the habits and you're finding that you have more time on your hands. Um, I believe that uh boredom is a devil's playground. Don't leave yourself bored because all you're gonna do is fill it with more bad habits. You have to pick up new bad new habits to replace the old ones you're letting go of. And um for me, it's really been a matter of getting back on, like, for example, if I find myself with extra time, I am responding to those emails that I feel like even if I got them yesterday or an hour ago, I'm responding to them because I have the time to. I'm trying less, I'm trying more and more to pick up my phone less and less and be on social media less and less. Like I post, I go, and I'm on to the productive stuff. At least that's where I'm trying to head. But it is a muscle that you have to exercise and practice.

SPEAKER_02 23:32

Yeah, absolutely. Okay, absolutely. Same. I literally put the notifications on my phone to where it tells me, like, oh, you've done so much. What is it? The social, like the hours where it tells you, like, okay, you've spent so much time. And I used to be allowing to like forget for today, not for today. Like, don't worry about today, like, mind your business, stop telling me what to do. Like, I would usually like press the button and that button. Ignore 15 more minutes, ignore 50 more minutes. That button has not come up for me these days. So I think that stuff is so important. I think who said this? I feel like Denzel Washington was in an interview, and someone asked him, like, what's the most important thing that people should do to start like their day or something, or I don't know how the topic came up, but he basically said the first 15 minutes, and don't quote me, I'm just kind of paraphrasing. He's like, people should not pick up their phone. He's like, when you wake up, you're when you wake up in the morning and you open your eyes, and the first thing you think to do is open your phone. Everything that's in your phone basically has control over how you start your day and how you move. And it's if you take that precious moment to just open, like I know for myself, I open my phone and I open the Bible app, right? But I'm even like, maybe I should take a couple minutes before I even just do that. Like, and just kind of say my gratefulness and my thoughts in my mind and like really just zen out for a second and then grab the phone because everything's in your phone. Your mom's texting you. There's been there's there's a bill you gotta pay, there's like an email you gotta send. Like your phone is just like, oh, it just like it starts your day. So I think it's important for us to like take that moment, whatever it's five minutes, ten minutes to just not have technology at the start of our day. And I feel like it would make a world of a difference for us for sure.

SPEAKER_01 25:16

I agree. It's so important to put yourself first before the world starts demanding things of you.

SPEAKER_02 25:21

Yeah, always. Always. So, of course, we're talking about the habits, right? And the good habits and the bad habits, but I think an important conversation is something that's been consistent in this chat, is wellness, right? We are on our wellness journey. It's honestly a journey that's consistent. However, I do feel like the wellness

Wellness Trends Tech And Peptides

SPEAKER_02 25:41

trends do change. I feel like 2025 wellness was very much like Pilates, matcha. We're, you know, kind of in our self-care. It's all about me doing whatever I want to do for self moment. And I feel like 2026 has shifted a lot as it relates to that. I feel like 2026, it's more like 5 a.m. routines, cold plunges, group fitness, run clubs. Like it's more community-based. And I don't know if it's just me or if anyone else feels like that. I feel like 2025 was very much a selfish wellness era. And I feel like 2026 is more like challenging myself and also doing things in groups, right?

SPEAKER_01 26:22

Yeah, no, I agree. I feel like I see a new run club every week on social. Girl, or I hear club, walk club, right, all of it, skip club, but you know what?

SPEAKER_02 26:32

As long as you're not in the nightclub, I am mad at it. Listen, knit club, whatever you want to do, sign me up for it, honey. No, I agree. I agree. And I think I wanted to talk about some wellness trends because I thought it was really dope. So I think there's so many different trends as it relates to like tech, as it relates to community, as I just mentioned, and also as it relates to like nature with like the cold plunges. So tech wearables is like a thing, like when it relates to wellness. I don't know if you have one, but I'm really trying to get one of those LED masks, like the face mask. I do have one. You do? I want one.

SPEAKER_01 27:05

Do you notice a difference? I have not you know what's so funny? I haven't used it, but Will has. You know what? Listen, Will's gonna have that clear skin. You better get with it. I know they're there's so yeah, I heard they're so good. I haven't had the time to like sit down and give myself a day with it or like you know, just like figure it out. But I want to, I want to do like the rings and like he has like a whoop um wristband. I want to try that, and I want to get like a cold plunge situation in my house going. So that would be good. And I guess it I will definitely use it.

SPEAKER_02 27:41

I haven't done the cold plunge yet. I'm a sauna girly, but I haven't done the cold plunge. But yeah, like I think wearables are like a thing now. So they have like the face mask for the beauty girls, they have like even the head masks for people who are trying to like stimulate hair growth, the aura rings is such a big thing. Um, there's so many like apps out there. And I also think a really good one that I've been using, because if you struggle with like food and what to shop for in the grocery store, there are apps to help you shop. So two that I'm using is Yucca and Fig. And I'm really trying to get on an anti-inflammatory diet. I'm not a hundred percent there, but I will scan things. So, what the app does is you can scan or type different things in a grocery store and find alternatives that's better for you. So, like if you know you like chips, let's be real. We're not gonna cut chips out, but let's find like a better alternative. So it tells you things that have like the good, the good oils in it and so on and so forth. So those are like the tech things that I'm loving right now. So something that's really, really big, I feel like in the wellness world in 2026 that wasn't is injectable wellness, like supplements. Yes. So they scare me. There's so much chat. Yeah, there's like so much chat about peptides and NADs. And for those who don't know, these are injectables that people are using to like enhance certain things. Now, granted, we're not doctors, so definitely don't take our us saying you need to do it. And a lot of times they're not FDA approved, but so are vitamins. There's a lot of vitamins that are not FDA approved. And if you know me, I am a supplement girl. I swear by my supplements, but peptides is like a really big thing now. Like a lot of people are, which is crazy because I feel like there was a time where we all hated needles, but not everybody is injecting themselves at home with like different peptides and NADs and ratatouille and whatever it's called. Like there's just stupid. No, it's like called ratus. No, there's one called like ratas something, and I think it's like ratas. I might be saying it wrong, y'all. But injectables is definitely a thing. How do you feel about that? Or have you seen anything?

SPEAKER_01 29:42

I mean, I think that like everything else in the world, we won't know the effects until the last like people are done using it over time. I mean, they say this is great, like it's not a big deal, whatever, whatever. I'm still weary about like liquid collagen, you know, like there's just certain things, even though it's been around forever, I'm like, I don't know, you know, yeah. But hey, if you like it, I love it. And if it's good, I'm gonna let y'all go first and I might jump on the bandwagon later. But people like live and die by this peptide era right now, which again, I'm not mad. I think you're if your intention is to just better yourself and like enhance whatever it is that you're doing, go for it. But I'm not a doctor either, so those types of things scare me. Um so I'm I'm just hesitant on it. But I agree with you. Uh, in terms of like the wellness trend, it's way more community-based this year. And I love it, I love that.

SPEAKER_02 30:43

Same, I love it too. Speaking of a wellness trend that I think well, as it relates to community, there's such an underrated workout that people don't do. And I think one of the biggest underrated workouts that anyone can do is 10k steps a day. Now, I know 10k steps a day sounds crazy because realistically it's like four to five miles.

SPEAKER_01 31:06

My grandfather is well in his 80s, he does

10K Steps And Real Longevity

SPEAKER_01 31:09

10k steps a day for sure. And that is how he has been able to live this long, crazy ass life that he's lived simply by walking.

SPEAKER_02 31:17

You see, you see, and he lives in New York, right?

SPEAKER_01 31:20

Yes, and he walks everywhere, everywhere. Everywhere for no reason. He finds reasons I gotta go to the store because uh I gotta buy a newspaper. He's walking.

SPEAKER_02 31:30

I love that.

SPEAKER_01 31:31

Yes, very important.

SPEAKER_02 31:32

Yeah, I think it's really the longevity. I think walking is literally like that one thing that I feel like will help us live longer. So I know I was talking about going to Japan. So I went to Japan for my birthday, right? For those who are just like may not have heard me mention it on the pod. And I'm gonna be honest with y'all. I did not work out, and y'all know I love working out. I did not work out not one time for like the nine days I was there. And I really brought my workout clothes. I was like, oh, I'm gonna work out. Like it was in my mind. However, I looked at my wellness app and I walked 10,000 steps. I worked like maybe 11 on average, like 11k steps every single day. And I was like, you know what? This makes sense because all the sushi, omasaki, wagu, all the stuff I ate, I didn't feel any heavier. And then obviously the food is way better over there. Let's be honest. Yeah. But I didn't feel sluggish or out of shape or like, oh my God, like I need to get on a treadmill. Like, I didn't feel like that because one, the food was good, and two, or good free for you, no preservatives and all that. But two, like I was walking like 10k plus steps a day. I was like, oh, this, oh, this is the secret sauce that the girls are not really talking about is the steps.

SPEAKER_01 32:46

Yeah, it is. And if you listen to your doctor, they will tell you that like the weights and all that stuff, all this extra stuff that we do is cool, it's great. But honestly, keep it simple. Some steps, nice little walk, you're gonna be all right every day. Every day.

SPEAKER_02 33:00

Yeah, I agree. I agree. Now, the last tip that I want to give my girls with wellness is first and foremost, don't be scared by this. But y'all, we are not working out right. What if I told y'all we are literally not working out? What do you mean? Did you know

Cycle Syncing Workout Phases

SPEAKER_02 33:18

that as women, we are supposed to work out in cycle syncing, like in a cycle syncing schedule?

SPEAKER_01 33:25

What do you mean?

SPEAKER_02 33:26

What I what I mean by that is obviously we're women, so we have a menstrual cycle. And that menstrual cycle goes through different phases, and in those phases, it literally kind of tells you how you should be working out. So if you've ever been in the gym and you felt like super sluggish or like certain things like really bothered you, or you felt like you were more like accident prone to certain things, it's because you might be in a certain phase or cycle in your menstrual cycle because you know you might not be on your actual cycle, but it goes through like a 28-day, 30-day thing. Yeah. So there's specific workouts you should be doing in the different phases. And I know myself, I do not do that.

SPEAKER_01 34:06

Not at all. So what that looks like.

SPEAKER_02 34:09

Okay. So there's four phases, right? There's the menstrual phase, there's the follicular phase, and there's the ovulation phase. And the fourth phase is the luteal phase, which sometimes you hear the girls say, Oh, the luteal phase is just wearing me out. So I'll break those down. So the menstrual phase, you have low energy, right? So those are the days that you want to rest and you want to do workouts that are like low intensity. So that might be like walking, Pilates, stretching. That's typically the time that you're during your ministration. Like you don't want to do any heavy lifting or anything like that. When you are doing that, one, y'all bleeding, right? Y'all, y'all, like we're not, we're women. So we're going through our body's going through a phase where it's already taking so much energy out of us. So we have to be very aware of that. That's when you want to drink your tea, your raspberry leaf tea, and your chamomile tea. Like, you want to really just zen out. Then after that is the follicular phase. So that's when you're fresh, motivated, high energy. And I want to say your follicular phase is the time where I feel like women are are deemed as most attractive or they're like they like men are more attracted to to them during that time. Like, I think like you give off pheromones or something during that time. So you want to like do workouts that are like strength training, more cardio-based, and really maybe try like a new class. And then during your ovulation phase is when you're at your peak energy. All right. That's when like you're in your bag. Like you need to do more of the HIIT workouts, the heavy lifting, maybe the long runs. Like, that's when like you're really getting out of, you know, the menstrual the menstrual phase, the follicular phase. So the ovulation phase is when you need to be like lifting heavy in the gym, crazy, 5 a.m., like 5 p.m., whatever is your time. Like, that's when you can go ham. And then your luteal phase is when you're kind of basically getting ready for that cycle to come back around. So that's when you're gonna slow things down. You're very sensitive to things, your workouts need to be low intensity, Pilates, so on and so forth. So, like, there's two phases in the month before you get your cycle that you really can like go ham. But if you notice that like you're sluggish and you're not feeling right, y'all go to those apps, right? So I know a lot of people have like apps where they track their cycle. It will tell you when you're in the different phases. And I feel like if we structured our workouts around the phases as our cycle comes, we'll probably see 10 times a difference with our performance and also just like our energy. If you're not feeling it, you might be in that luteal phase or that menstrual phase. And you gotta just listen to your body and really slow down. So I think I'm going to try I'm gonna try, y'all, to do it next month and see if I notice a difference. But we really should be working out as women as it relates to our cycle sinking. Like that's like a thing I've never done.

SPEAKER_01 36:54

A, it's so crazy the roller coaster we go on every single month. It's literally ludicrous.

unknown 37:00

B.

SPEAKER_01 37:01

Why can't men have it too? No, for real. B, I have never heard of like working out according to your cycle. So this is news to me. I'm sure our listeners are probably like, what the hell is going on too? I've never heard of this. I did hear about like when you're on your period, you should be eating like red meats and stuff like that to help the iron in your body. But yeah, even that, I'm kind of like all over the place about. I just be doing whatever I want. This sounds very interesting. This to me sounds like something that I actually want to try because also when I'm on my period, I'd be pushing, I try to push through and like still go to the gym and do the things, but I'm like, oh my god, I'm dying. So maybe that's the week that I need to take it a little easier, just do a treadmill, 10K, you know, type of stuff. So good to know. Look at that. You learn something about everybody.

SPEAKER_02 37:48

Definitely let us know in the comments. Are you cycle syncing? And if you are, like, what is your workout regimen for the month? Like, how do you do it? Because I'm new here, and shout out to my best friend Shekinah, she's a PA. She's been telling me about this for months. She kind of broke it down to me. She's really good at explaining these things. But I want to try to do it. I know there's so many apps. I don't know if I'm on the P Tracker app. I don't know if it does that, but when it says the day is happening, the day is happening. So I love that app. But there's so many apps out there that can kind of tell you when your cycle is coming. And I think we should like all like, you know, get on the cycle sinking bandwagon and see if we notice like our body and our moods are different. Because you gotta listen to your body. You have to listen to your mind and whatever it's telling you. Like you said, if you need that extra hour of sleep, if you gotta like change things and work out in the night versus the morning, we're not married to anything. You literally have to make sure that you're getting the rest and are giving your body like the love it needs. You only have one body, one life, and no one's gonna live it for you. So make sure the way that you're living it is the best you can.

SPEAKER_01 38:56

Amen. Well, on that note, y'all. Like, comment, subscribe. Also, let us know in the comments what bad habits you're breaking. Um, because maybe we gotta address that ourselves. Like maybe it might be a habit that we don't even realize we have. So we'd love to know what

Closing And Listener Check-In

SPEAKER_01 39:12

bad habits y'all are breaking. Make sure you leave a voice note on Speak Pipe. And if this episode is helping you, tell a friend to tell a friend. And until next weekend, bye y'all.

SPEAKER_02 39:25

Bye guys.